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 182+ 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.


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.

Good Luck!

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
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

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#

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

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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.


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