mi-sfodd-delta-selection-course-training-plan

SFOD-D (DELTA) Selection Course Training Plan

$79.00

• 10-Week, 6x day/week plan includes 2-a-days and long weekend rucks
• Testing and progressive training for the APFT
• Additional run work
• Weight room strength, core strength and mobility work for durability
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Sport-specific 10-week training program specifically designed to prepare athletes for the SFOD-D (DELTA) Selection Course.

The plan includes a 2-week taper, and is designed to be completed the 10 weeks directly prior to your course start week.

Assessments
The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments multiple times over the 10 weeks:

(1) APFT+ –  Max Sit ups (2 minutes), Max Push ups (2 minutes), Max Pull ups and 2 Mile Run
(2) 5 Mile Ruck Run for Time – 45# Ruck, 10lb Rubber Rifle, or Sledge Hammer,  Full Cammies/Boots, Helmet
(3) 10 Mile Heavy Ruck for Time – 65# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots, Helmet
(4) 6 Mile Run for Time, shorts and t-shirt
(5) 600x Stepups for Time @ 40# Ruck, 16” step up bench or box
(6) Bodyweight Bench Press for Reps, Max Pull ups at Bodyweight + 25#, 10 minute Sandbag Getup at 60# for reps

Long Rucks
Saturday’s will be spent on long rucks. You’ll work up to 20 miles at 75# plus a 10# sledge hammer or rifle.

Questions? Email coach@mtntactical.com

Required Equipment

- Fully equipped weight room
- GPS-enabled Stop Watch with repeating countdown timer
(Garmin Forerunner 10 is recommended )
- 60# Sandbag
- ALICE Ruck or same ruck you will use at selection, 40-75# of filler,
- 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer)

Kudos

I just wanted to drop you a line and thank you for the SFOD Selection Course Training Plan I purchased on your site. I did the program twice in preparation for A&S and it proved to be quite beneficial and I know it contributed to my success there. I would have to say the only thing I would change is that I would have increased the frequency of step-ups throughout the program. Other than that, I felt I was more than prepared for selection. I will definitely recommend your site and training plans in the future.

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Sample Session

SAMPLE TRAINING WEEK

SESSION 7 AM:
Obj: APFT+ Work (Use results from SESSION 1)


Training:
(1) 4 Rounds, every 60 sec.
30% of max reps Push-ups, then immediately...
Max reps Push-ups in 60 sec.

(2) 4 Rounds, every 60 sec.
30% of max reps Sit-ups
then ...

Max reps Sit-ups in 60 sec.


(3) 4 Rounds, every 60 sec.
30% of max reps Pull-ups
then...
Max reps Pull-ups in 60 sec.

(4) 3 Rounds
Run 800m at Interval Pace based on 2-mile Run Time

Rest 3 Minutes between runs

(5) 3 Rounds
Lat + Pec Stretch
Instep + Hip Flexor Stretch
Foam Roll legs


SESSION 7 PM:
Obj: Heavy Ruck Work

(1) 3 Rounds


2 Mile Ruck at Interval Pace based on SESSION 4 Heavy Ruck time.
Rest 5 Minutes between Rucks

Load - 60#, 10 lb Rubber Rifle or Sledge Hammer


***********************
SESSION 8
Obj: 6 Mile Run Work


Warm up:
4 Rounds
2x DOT Drill
3x Scotty Bobs @ 25#
Instep Stretch

Training:

(1) 2 Rounds
2 Mile Run at Interval Pace based on SESSION 3, 6 Mile time

(2) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Hamstring Hell


(3) 2 Rounds
20 Second Jane Fonda
30x Shoulder Hand Job @ 2.5#
Foam Roll Legs/Low Back


*****************************
SESSION 9 AM:
Obj: Core/Upper Body (Use results from SESSION 5)

Warm up:
4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)
10x Situps
Instep Stretch
Lat + Pec Stretch

Training:
(1) 5 Rounds - Every 90 Seconds
35% of Max Bodyweight Bench Press, then Max Bodyweight Bench Press in 60 Seconds

(2) Perform the following weighted pull ups (25#)
100% max reps Pull-ups
Rest 2:30 sec
80% max Reps  Pull-ups
Rest 2 min.
60% max Reps  Pull-ups
Rest 1:30 sec.
40% max Reps Pull-ups
Rest 60 sec.
20% max Reps Pull-ups
Rest 30 sec.
20% max Reps Pull-ups

(3) 8 Rounds - Every 90 seconds, 10% of max reps SBGU (round up)

SESSION 9 PM:
Obj: Ruck Run Work


Training:
(1) 3 Rounds
Ruck Run 1 Mile at Interval Pace based on SESSION 2 finish time, Load: 45#, Rubber Rifle or 10# Sledge

*******************************
SESSION 10
Obj: Work Capacity/Core

Warm up:
4 Rounds
2x DOT Drill
3x Scotty Bobs @ 25#
Instep Stretch


Training:
(1) 3 Rounds
150x Step ups @ 40# at Interval based on SESSION 1 step up time.
Rest 3 Minutes between efforts


(2) 4 Rounds
10x Ankles to Bar
10x EO’s
60 Second Farmers Carry @ 55# Dumbbells
10x Hamstring Hell

(3) 2 Rounds
20 Second Jane Fonda
30x Shoulder Hand Job @ 2.5#

Foam Roll Legs/Low Back


*************************
SESSION 11
Obj: Strength

Warm-up:
3 rounds
Barbell Complex @ 65#
Instep Stretch
5x Dislocates

Training:

(1) 5 rounds of:
4x Front Squat - increase load rapidly each round until 4x is hard, but doable, then immediately ...
2x Squat Jump
Foam Roll Low Back

(2) 5 rounds of:
4x Push Press - increase load rapidly each round until 4x is hard, but doable, then immediately ...
2x Clapping push ups
Hip Flexor Stretch

(3) 5 rounds for Time
6x Front Squats @ 115#
6x Dumbbell Push Press @ 35#

3 Rounds
3/3/3 Toe Touch Complex
Lat + Pec Stretch
Pigeon Stretch

****************************
SESSION 12
Obj: Long Ruck

Ruck 10 miles over uneven, hilly terrain w/60# ruck + Rubber rifle or 10# Sledge,

2:30 Time Limit


 

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