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.
Questions? Email firstname.lastname@example.org
SESSION 7 AM:
Obj: APFT+ Work (Use results from SESSION 1)
Max reps Sit-ups in 60 sec.
Rest 3 Minutes between runs
(5) 3 Rounds
Lat + Pec Stretch
Instep + Hip Flexor Stretch
Foam Roll legs
(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
(3) 2 Rounds
20 Second Jane Fonda
30x Shoulder Hand Job @ 2.5#
Foam Roll Legs/Low Back
2x DOT Drill
3x Scotty Bobs @ 25#
Foam Roll Legs/Low Back
Complete Military On-Ramp Training Plan
"I developed this On-Ramp Plan specifically to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness." - Rob
Complete Operator Hector
“Hector is a truly “Fluid” cycle which will combine in nearly equal parts strength, work capacity, endurance, Tactical Speed, Explosive Power and Agility (TAC SEPA), and Endurance sessions into a 6-week cycle." - Rob
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.
• Packet of 6 plans for 10.5 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
• You can purchase these plans together in this packet individually. As well, all are included with an Athlete’s Subscription to the website.