Sandhurst Competition Training Plan


• 8 weeks, 4-5 days/week
• Intense, sport-specific training for Sandhurst
• Ruck and run focused, as well as strength, work capacity, grip strength, obstacle course, core strength
• Includes “mini-events”
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


8-Week Training Program specifically designed to prepare athletes for the annual Sandhurst Competition held at West Point. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to the competition.

This plan is “sport specific” to the specific fitness demands you’ll face at the Sandhurst Competition – specifically rucking and ruck running with a 30-40# pack.  It also includes:
– Weekly strength training in the weighroom
– Extended, mulit-modal work capacity events
– Distance running and sprinting for general aerobic and work capacity fitness
– Obstacle course intervals
– Step ups to build hill climbing ability
– Grip strength training
– Core strength
– Intense core,  mobility, and stabilizer strength training for durability

This program gets progressively harder each week, until week 7, when the training tapers down into the start of selection.  Also understand this training plan addressed the fitness demands of the Sandhurst Competition only. It does not include marksmanship, ropes course, etc. technical training.

Required Equipment

- Fully equipped weight room
- 40 and 60# sandbags
- Ruck and 35# filler
- Step up bench or box (16#)
- Interval Timer (Timex Ironman is best)


Sample Training


Obj: Strength/Work Capacity

Warm up:
4 Rounds
Barbell Complex
      Men - 45/55/65/75
Women - 45/50/50/55
Instep Stretch


(1) 6 Rounds
5x Front Squat - increase load each round until 5x is hard, but doable, then immediately ....
2x Broad Jumps
Hip Flexor Stretch

(2) 6 Rounds
5x Bench Press - increase load each round until 5x is hard
4/7x Mixed Grip Pull ups

Lat + Pec Stretch

(3) 5 Rounds for Time
6x Front Squat @ 65/105#
6x Clapping Push ups

(4) 4 Rounds
8x Ankles to Bar
10x Face Down Back Ext
10x Russian Triangle @ 15/25#
Foam Roll Legs

Obj: Ruck Run, Core


(1) 3 Rounds
1 Mile Ruck Run (35#) at Interval Pace based on SESSION 19 time
Rest 3 minutes

(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x EO’s
70 Sec sandbag hold @ 40/60# sandbag
Instep Stretch
Lat + Pec Stretch

Obj: 6 Mile Run Work/Work Capacity


(1) 2 Rounds
2 Mile Run at Interval Pace based on SESSION 20, time

(2) 600x Step ups @ 35#

(3) Foam Roll Legs and Low Back

Obj: Mini Event

(1) Ruck 3 Miles @ 35# (Orienteer course if Possible)

(2) 4 Rounds
Run O Course
Rest 60 Seconds

(3) Ruck Run 3 Miles @ 35# (no orienteering - Move fast)

(4) 10-9-8-7-6-5-4-3-2-1
Situps x2
Ankles to Bar

(5) Ruck 3 Miles @ 35# (Orienteer course if Possible

Show More

Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.




Thanks for all of your support in developing the training program for our team.

The team placed 2nd overall (missing 1st by a small margin of 59 points out of a total of 15,000), dominating all West Point and ROTC teams.  By far the best performance from an ROTC program, ever.  All spectators were very impressed with the team’s performance and functional fitness.

- B
Texas A&M Army ROTC
Show More

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.