The six training plans contained within this packet details 46 weeks (approx 10.5 months) of training in preparation for for attending SFOD-D (DELTA) or SAS (UK). Start the plan exactly 46 weeks before your first week at selection.
This packet is organized so that each plan will build your fitness for the next. The purpose is to build sufficient fitness to excel in selection regardless of your initial fitness level.
The six plans, in the order you’ll complete them are listed below. Note the rest weeks between plans:
1-7 (1) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
8 Total Rest
9-15 (2) Big 24 – Barbell based, total strength
16 Unload Week
17-23 (3) Fortitude – Gym based strength, distance running and rucking
24 Total Rest
25-31 (4) Valor – Gym based work capacity, short, intense running and rucking intervals
32 Total Rest
33-39 (5) Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking and distance running
40 Total Rest
41-51 (6) SFOD-D Selection Training Plan
It’s very important you complete the final, SFOD-D Selection Training Plan the 10 weeks directly before you report for selection. This plan includes a taper, so there’s no need to take rest week after it’s completion.