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.
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
WEEKLY SCHEDULE (Weeks 2-8)
Mon – AM APFT Work & PM Heavy Ruck
Tues – Running/Core
Wed – AM Upper Body/SBGU & PM Ruck Run
Thurs – Stepups/Core
Fri – Strength
Sat – Long Ruck
Saturday Long Rucks
You’ll work up to 20 miles at 75# plus a 10# sledge hammer or rifle.
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 10 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 reslience 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, runs or step ups?
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.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see one week of programming.