SFRE Training Plan

$59.00

• 7-Week Training Plan specifically to prepare for the SFRE
• Includes Focused APFT work
• Rucking Intensive
• Includes mini-events and work capacity smoke sessions to prepare you for team events
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW:
This 7-week program designed specifically to help candidates prepare for the United States Army Special Forces Readiness Evaluation.  SFRE is a 3-day assessment conducted on a drill weekend for reservists, and serves as a precursor to Special Forces Assessment Selection.  Candidates must pass this evaluation conducted Reserve Special Forces units prior to attending SFAS and entering the SF training pipeline.

This plan is a culmination of all available open-source information and draws from our ruck based and mini-event programming theory that we have successfully implemented in past programs.  It is designed with an emphasis placed on improving your endurance, stamina, rucking ability, and mental fitness.

PROGRAM DESCRIPTION
This training plan includes specific programming for the APFT, focused heavy rucking work, extensive running, work-capacity smoke sessions and long weekend mini-events. It is an intense training program which reflects the physical demands and intensity of SFRE.

WEEKLY SCHEDULE
      Mondays: APFT + Work (Assessment during week 1, 3 and 7)
      Tuesdays: 2-a-DayHeavy Ruck Intervals in the AM. Run intervals in the PM.
Wednesdays: APFT + Work
    Thursdays: Work Capacity
          Fridays: Rest (most weeks)
    Saturdays: Heavy Long Ruck or Mini Event
       Sundays: Rest/Recovery

REQUIRED EQUIPMENT:

  • Timepiece or stopwatch
  • Course of known distances or GPS enabled devise to measure distances. A GPS will make your running and rucking interval distances and paces much easier to track. We recommend a Garmin Forerunner 15.
  • Ruck Weighing up to 60#
  • Rubber Rifle or Dumbbell/Sledgehammer weighing 10#
  • 60# Sandbag
  • Pull-Up Bar
  • A Set of 25# dumbbells
  • Foam Roller
  • Individual Body Armor or 25# Weight Vest

Required Equipment

REQUIRED EQUIPMENT:


  • Timepiece or stopwatch

  • Course of known distances or GPS enabled devise to measure distances. A GPS will make your running and rucking interval distances and paces much easier to track. We recommend a Garmin Forerunner 15.

  • Ruck Weighing up to 60#

  • Rubber Rifle or Dumbbell/Sledgehammer weighing 10#

  • 60# Sandbag

  • Pull-Up Bar

  • A Set of 25# dumbbells

  • Foam Roller

  • Individual Body Armor or 25# Weight Vest

Sample Training

Monday

SESSION 25
Obj: APFT+ WORK


Warm-Up:


4 Rounds
100m Run
8x Push-Ups
8x Sit-Ups
Frog Stretch                                   

Training:


(1) 5 Rounds  - Every 90 Seconds
35% of Max Push-ups from APFT+ No. 2 Score.


(2) 5 Rounds - Every 90 Seconds
35% of Max Sit-ups from APFT+ No. 2 Score.


(3) 5 Rounds - Every 90 Seconds
35% of Max Pull-ups from APFT+ No. 2 Score.


(4) 2 Rounds
Run 1 Mile @ “Interval Pace” from the Run Interval Calculator based on APFT No. 2 Run Time
Rest 6 min between runs


***************


Tuesday
SESSION 26 AM
Obj: HEAVY RUCK WORK


Training:


(1) 2 Rounds
3 miles Ruck at “Per Mile Interval Pace” from the Ruck Interval Calculator based on 10 Mile Ruck from Session 14
Rest 5 minutes between efforts


Load - 60# + 10lb Rubber Rifle/Sledge/Dumbbell


SESSION 26 PM: RUN
Obj: 5-MILE RUN WORK


(1) 2 Rounds
1.5 mile Run at “Per Mile Interval Pace” from the Run Interval Calculator  based on 5 Mile Run Assessment from Session 15


Rest 5 minutes between efforts


*************


Wednesday
SESSION 27
Obj: APFT+ WORK


Warm-Up:
4 Rounds
100m Run
8x Push-Ups
8x Sit-Ups
Frog Stretch                                   


Training:
(1) 5 Rounds  - Every 90 Seconds
40% of Max Push-ups from APFT+ No. 2 Score.


(2) 5 Rounds - Every 90 Seconds
40% of Max Sit-ups from APFT+ No. 2 Score.


(3) 5 Rounds - Every 90 Seconds
40% of Max Pull-ups from APFT+ No. 2 Score.


(4) 2 Rounds
Run 1 Mile @ “Interval Pace” from the Run Interval Calculator based on APFT No. 2 Run Time
Rest 6 min between runs


***************
Thursday
SESSION 28
Obj: WORK CAPACITY


Warm-Up:
200m Run - easy pace
10x Push Ups
10x Squats
10x Sit Ups
Instep Stretch


Training:
(1) 6 Rounds for Time wearing IBA or 25# Weight Vest
5x Renegade Man Makers @ 25#
Run 200m with 60# Sandbag
10x Situps


RECORD FINISH TIME & COMPARE TO SESSION 22


(2) 3 rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext.
Foam Roll Quads/Low Back


****************
Friday
SESSION 29
TOTAL REST


************
SATURDAY
SESSION 30
Obj: MINI-EVENT - 240 MINUTES


Set a Running Clock….


Training:
(1) Minute 1-60
5x Curtis P’s with 25# Dumbbells
30-foot Dumbbell Crawl
5x Pull Ups
Run 200m


(2) Minute 61-120
Ruck Run @ 40# + 10 lb Rubber Rifle/Sledge/Dumbbell

(3) Minute 121-180
5x Sandbag Toss & Chase @ 60#
5x Sandbag Getups @ 60#
Run 200m with Sandbag
5x Pull ups


(4) Minute 181-240
Run in IBA or 25# Weight Vest + 10# 10 lb Rubber Rifle/Sledge/Dumbbell


************
Sunday
TOTAL REST

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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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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 have more questions?
Email rob@mtntactical.com

Testimonials

"I just complete the Best Warrior for the state of Arkansas utilizing your SFRE program. I won the competition and after the last event within 10mins felt like I could complete another event if I had to! Thanks to you guys for the program !"

***************************

"I just wanted to say I think you guy's are great. I purchased, as you know, your SFRE training plan and i was successful my first time at SFRE last weekend (I got my welcome letter and am currently going through the administrative hurdles to transfer to the group). So now I'm currently building my game plan for the next 12 months I have until I have to go to SFAS and pass. I have 12 months as a member of the training team to be told I'm ready to go to SFAS. Grip strength, cardio speed and endurance are the 3 things i need most improvement on. my ruck time is optimal and i meet the minimum 2 mile and 5 mile run times at this moment. the current goal of mine is to be ready for SFAS in 6 months just in case i dont make it through so that i will have time for another training cycle this year to go again."
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