SFOD-D (DELTA) Selection Course Training Plan


  • 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 200+ Plans included with an Athlete’s Subscription.



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

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.


  • 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)


What Equipment is Required?

  • 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)

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.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run 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 the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more 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)

Sample Training


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

(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

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

Obj: 6 Mile Run Work
Warm up: 4 Rounds

  • 2x DOT Drill

  • 3x Scotty Bobs @ 25#

  • Instep Stretch


(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

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

(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)

Obj: Ruck Run Work

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

Obj: Work Capacity/Core
Warm up: 4 Rounds

  • 2x DOT Drill

  • 3x Scotty Bobs @ 25#

  • Instep Stretch

(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

Obj: Strength
Warm-up: 3 rounds

  • Barbell Complex @ 65#

  • Instep Stretch

  • 5x Dislocates


(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#

(4) 3 Rounds

  • 3/3/3 Toe Touch Complex

  • Lat + Pec Stretch

  • Pigeon Stretch

Obj: Long Ruck

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

2:30 Time Limit

Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


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.

Email: rob@mtntactical.com


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.

Show More

You may also like…

  • SFOD-D (Delta) Selection Packet

    • Packet of 7 plans for 14 months of training, taking you into selection
    • Builds strength for durability, rucking and running fitness, work capacity
    • Final plan in the packet is the SFOD-D Selection Training Plan
    • The Price for this packet represents about 30% savings over purchasing the plans individually, and saves you $102!
    • The training plans within this packet are one of the 200+ plans included with an Athlete’s Subscription
    $229.00 Learn More Add to cart

Athlete’s Subscription Package

Sign Up

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