Sapper Leaders Course Training Plan

$49.00

• 8 Week, 6 day/week Training Plan, with multiple 2-a-days
• Ruck and Run Intensive
• Includes focused APFT work, 12-mile Ruck Work, distance running and long Saturday “mini events”
• Short (10-20 minute) mulit-modal work capacity events
• Intense core, mobility, and stabilzer strength training for durability
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

The following is a sport-specific 8-week, 6 day/week program is specifically designed to prepare athletes for the Sapper Leader Course. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your course start week.

This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress. The intensity of the plan reflects the intensity of the Sapper Leader Course

PROGRAM DESCRIPTION
This program gets progressively harder each week, until week 8, when the training tapers down into the start of selection. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

To successfully complete this program you’ll need to make training for selection a priority during your work day.

Ruck & Run Intensive
This plan is “sport specific” to the specific fitness demands you’ll face the Sapper Leader Course – specifically rucking, running, calesthenic-based “smokers,” upper body strength endurance, etc. The plan includes:

  • Extensive rucking and running
  • Testing and progressive training for the APFT
  • Testing and progressive training for the 12 mile Ruck, and a 6 mile run
  • Short (10-20 minute) mulit-modal work capacity events
  • Intense core, mobility, and stabilzer strength training for durability
  • Long, intense, Saturday “mini events” lasting from 2 to 4.5 hours designed to prepare you physically and mentally for the long days you’ll face during the Sapper Leader Course

The plan includes 48 Total Training Sessions. 

Here is the general training Schedule:

  • Monday: AM – APFT Work & PM – Heavy Ruck intervals (2-a-day)
  • Tuesday: Short Work Capacity, Core Strength, Durability
  • Wednesday: AM – Sandbag Get up Intervals & PM – Running Intervals
  • Thursday: AM – APFT Work & PM – Heavy Ruck intervals (2-a-day)
  • Friday: Work Capacity, Low Back Fitness
  • Saturday: Mini-Event

Assessments
The plan deploys 4 specific assessments, and follow-on progressions based on your assessment results. This way the plan automatically “scales” to your incoming fitness level.

You’ll take these assessments 2x times over the 8 weeks – during Weeks 1 and 4:

  • APFT+ – Max Sit ups (2 minutes), Max Push ups (2 minutes), Max Pull ups and 2 Mile Run
  • 10 min Sandbag Getups @ 60# for reps
  • 12 Mile Heavy Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, or Dumbbell
  • 6 Mile Run for Time

EXERCISE PROGRESSIONS

Exercise progressions for the assessments are based on your most recent assessment results for the APFT+, 10 minute Sandbag Get Ups for Reps, 6-Mile Run, and 12 Mile Ruck.

 

REQUIRED EQUIPMENT

  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 60# Sandbags
  • Ruck – same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
  • Pull up Bar
  • Climbing Rope
  • Foam Roller
  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

COMMON QUESTIONS

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 8 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit. Push ups – it’s not unusual to have to break sets and/or go to your knees to make your prescribed reps.

How do you count reps for Sandbag Getups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.

Unfamiliar Exercises? Questions?
Go to www.mtntactical.com and click the “Exercises” link to see unfamiliar exercises.

More Questions?
Email rob@mtntactical.com

Good Luck!
Rob Shaul, Military Athlete

 

Required Equipment

REQUIRED EQUIPMENT




  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.

  • 60# Sandbags

  • Ruck - same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)

  • Pull up Bar

  • Climbing Rope

  • Foam Roller

  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

Sample Training

SESSION 1
Obj: Assessment (APFT+)


Warm up:
3 Rounds




  • 8x Squats

  • 8x Push-Ups

  • 8x Sit-Ups

  • Run 100m

  • Instep Stretch


****Rest 5 Minutes


Training:
(1) 2 min. Max Push-Ups


****Rest 5-10 Minutes


(2) 2 min. Max Sit-Ups


****Rest 5-10 Minutes


(3) Max Pull ups


****Rest 5 minutes


(4) 2 Mile Run (timed)


RECORD YOUR SCORES


**************************


SESSION 2
Obj: Ruck Assessment


(1) 12 Mile Heavy Ruck for Time, Flat Course


Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell


RECORD YOUR TIME


**************************


SESSION 3
Obj: Assessment


Warm up:
3 Rounds




  • 8x Squats

  • 8x Push-Ups

  • 8x Sit-Ups

  • Run 100m

  • Instep Stretch


Training:


(1) 10 Min Sandbag Getups for Reps @ 60#


RECORD TOTAL REPS


** Rest 10 Minutes


(2) Run 6 miles for Time


RECORD YOUR TIME


**************************


SESSION 4 AM
Obj: APFT+ Work (Use results from SESSION 1)


Warm up:
3 Rounds




  • 8x Squats

  • 8x Push-Ups

  • 8x Sit-Ups

  • Run 100m

  • Instep Stretch


Training:


(1) 5 Rounds, every 60 sec




  • 30% of max reps Push-ups


(2) 5 Rounds, every 60 sec




  • 30% of max reps Sit-ups


(3) 5 Rounds, every 60 sec




  • 30% of max reps Pull-ups


(4) 4 Rounds




  • Run 800m at Interval Pace based on 2-mile Run Time


****Rest 3 Minutes between runs


[RunIntervalCalculator]


(5) 3 Rounds




  • Lat + Pec Stretch

  • Instep + Hip Flexor Stretch

  • Foam Roll legs/Low Back


PM TRAINING:
Obj: Heavy Ruck Work


(1) 2 Rounds




  • 3 Mile Ruck at Interval Pace based on SESSION 2 Heavy Ruck time, Flat Course


****Rest 5 Minutes between Rucks


Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell


[RuckIntervalCalculator]


**************************


SESSION 5
Obj: Assessment


Warm Up:
3 Rounds




  • 10x Walking Lunges

  • 10x Push Ups

  • 10x Situps

  • Run 100m

  • Instep Stretch


Training:


(1) 6 Rounds for Time




  • 5x Sandbag Burpees @ 60#

  • Rope Climb or 3x Tarzan Pull Ups

  • Run 400m


RECORD FINISH TIME


(2) 3 Rounds




  • Hip Flexor Stretch

  • Instep Stretch

  • Foam Roll Quads and Low Back


**************************


SESSION 6
Obj: Mini Event - 2 Hour


Set a Running Clock …


(1) Minute 1-30




  • Ruck Run @ 45# pack plus 10# Sledge/Dumbbell or Rubber Rifle, moderate pace


Moderate = comfortable but not easy


(2) Minute 31-60




  • 5x Mixed Grip Pull Ups

  • 10x Hand Release Push Ups

  • 15x Squats

  • 20x Sit Ups


(3) Minute 61-90




  • IBA Run wearing IBA, 25# weight vest or 25# pack plus 10# Sledge/Dumbbell or Rubber Rifle, moderate pace


Moderate = comfortable but not easy


(4) Minute 91-120




  • 5x Mixed Grip Pull Ups

  • 10x Hand Release Push Ups

  • 15x Squats

  • 20x Sit Ups


**************************

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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.

Questions?
Email: rob@mtntactical.com

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