Special Forces Qualification Course Training Plan

$39.00

• 6 Week, 5x day/week specifically for the Special Forces Qualification Course, especially Phase I.
• Includes specific APFT work, as well as running and rucking assessments and work capacity efforts
• Assessment-based plan will automatically scale to your initial fitness level
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

The 6-week Special Forces Qualification Course Training Plan is designed around the assessments and events you’ll experience at SFQC, particularly in the first phase, Introduction to Unconventional Warfare (IUW).

The plan includes specific programming for the initial assessments (APFT, 5-Mile Run, Pull up test, Rope Climb, 12-Mile Ruck). It is scaled to your ability and uses assessments that allow you to track your improvement.

This plan has pass/fail checks for the 50m Swim in full uniform and the 30 ft. Rope Climb wearing a 25# weight vest/plate carrier, but does not train those events. If you struggle with either you’ll need to find time to train them separately.

 

 

Updated Sept, 2017

Required Equipment

- Pull-up Bar
- Course of known distance
- Rucksack loaded to 45#
- 10# Dumbbell, Sledgehammer, or Rubber rifle
- Stopwatch (we recommend the Timex Ironman 100)
- 25# weight vest/plate carrier

- Recommended - GPS Watch (we like the Garmin ForeRunner 10) for tracking rucking distance and time.

Sample Training

SESSION 20
Obj: 12-mile Ruck Assessment


Training:
(1) Ruck 12 miles for time w/ 55# ruck and a 10# Sledge, rubber rifle, or dumbbell.

Record time:____________

**************************
SESSION 21
Obj: APFT Work

Use results from SESSION 18

Warm-up:

3 Rounds
200m Run - easy pace
4/8x Push-Ups
8x Sit-Ups
Instep Stretch

Training:

(1) Push-ups:
Use 1-min. Push-up reps from APFT No. 2:
Perform the descending percentages one at a time, every 2 min.:
90% of 1-min. Push-up reps
80% of 1-min. Push-up reps
70% of 1-min. Push-up reps
60% of 1-min. Push-up reps
50% of 1-min. Push-up reps

Rest 3 min.

(2) Sit-up:
Use 1-min. Sit-up reps from APFT No. 2:
Perform the descending percentages one at a time, every 2 min.:
90% of 1-min. Sit-up reps
80% of 1-min. Sit-up reps
70% of 1-min. Sit-up reps
60% of 1-min. Sit-up reps
50% of 1-min. Sit-up reps

(3) 4 Rounds
200m Run @ designated APFT No. 2 run time pace
Rest 1 minute

Rest 3 minutes

(4) 2 Rounds
800m @ designated APFT No. 2 run time pace
Rest 2 minutes


**************************
SESSION 22
Obj: Run Intervals/Pull-ups

Use results from SESSION 19

Warm-up:

3 Rounds
400m Run - easy to moderate pace
2/3x Pull-ups
10x EOs
Instep Stretch

Training:

(1) 2 Rounds
2-miles @ 5-mile interval run table pace.
Rest 5 min.

(2) Pull-ups:
Use 1-min. Pull-up reps from SESSION 19:
Perform the descending percentages one at a time, every 2 min.:
90% of 1-min. Push-up reps
80% of 1-min. Push-up reps
70% of 1-min. Push-up reps
60% of 1-min. Push-up reps
50% of 1-min. Push-up reps

(3) 2 Rounds
30 sec. Jane Fondas
30 sec. Shoulder Scarecrows
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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.

Questions?
Email: rob@mtntactical.com

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