US Marshals Service SOG Selection Training Plan

$79.00

• 8 Week, 6 day/week Training Plan specifically designed for US Marshals Service SOG Selection
• Includes focused training for the USMS PFT, as well as extensive additional running, rucking, work capacity, bodyweight smokers, etc.
• This plan is also one of the 185+ training plans includes with an Athlete’s Subscription to MTI.

Description

Plan Overview
This is a sport-specific 8-week program specifically designed to prepare athletes for the U.S. Marshals Service Special Operations Group (SOG) Selection Course. The plan includes a 1-week

The plan includes a 1-week taper, and is designed to be completed directly prior to your selection course start week.

This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress. The intensity of this training plan reflects the volume and intensity of the USMS SOG selection course. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.

This program follows a general format and gets progressively harder each week, until week 8, when the training tapers down into the start of selection. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

To successfully complete this program you’ll need to make training for selection a priority during your work day.

Sport Specific

This plan is “sport specific” to the specific fitness demands you’ll face at USMS SOG selection – specifically bodyweight smokers, running, some swimming and significant rucking. In general, it’s aims to build your “combat chassis” – legs, core, lungs and heart. The plan includes:

– Testing and progressive training for the USMS PFT
– Long Rucks and Runs with intervals to increase you speed over ground
– Work Capacity Smokers 2-3x/week
– Sandbag Getups for work capacity, mental toughness, and core strength
– Additional core, mobility, and stabilzer strength training for durability

Here is the general training Schedule for weeks 1-8:

Mon:
AM: PFT Work
PM: Rucking Intervals

Tues:
Work Capacity and Chassis Integrity

Wed
AM: Running
PM: Work Capacity

Thurs:
2 Mile Run Intervals

Fri:
Work Capacity, Chassis Integrity, Grip Strength

Sat:
Long Ruck

Assessments
The plan includes 5 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:

(1) USMS PFT- Max Sit ups (1 minute), Max Push ups (1 minute), Max Pull ups, 1.5 Mile Run
(2) 5 Mile Ruck Run for Time – 45# Ruck, 10lb Rubber Rifle, or Sledge Hammer, Full Cammies/Boots, Helmet
(3) 6 Mile Run for Time
(4) 10 Minute Sandbag Getup (SBGU) for reps at 60# Sandbag
(5) 1.5 Mile IBA Run

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Fully equipped weight room
  • Stop Watch with repeating countdown timer (We like Timex Ironman)
  • 60# Sandbag
  • ALICE Ruck or same ruck you will use at selection, 45# of filler 55# weight vest and 35# ram or dumbbell
  • 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer)
  • Pair of 25# Dumbbells
  • OPTIONAL:
  • GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) – a GPS Watch will make completing your running and ruck assessments and intervals much easier.

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 8 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 resilience 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, it is 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, or runs?
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.

I can’t pass the swim and water tread… what should I do?
Use our Swim Improvement Plan to increase water confidence on days which only have one training session. This is an easy test, but don’t let it be the reason you don’t make it.

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 descriptions for Unfamiliar Exercises?
Click our Exercises Page HERE

Can I see a sample training session from the plan?
Click the “Sample Training” tab above to see Week 1 of the plan

I’m not sure if I’m fit enough for this plan. What should I do?
Start with the Sample Training from the tab above. If you’re smoked, Email rob@mtntactical.com for direction.

What if I have more questions?
Email rob@mtntactical.com.

Required Equipment

What equipment is needed to complete this program?

  • Fully equipped weight room

  • Stop Watch with repeating countdown timer (We like Timex Ironman)

  • 60# Sandbag

  • ALICE Ruck or same ruck you will use at selection, 45# of filler 55# weight vest and 35# ram or dumbbell

  • 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer)

  • Pair of 25# Dumbbells

  • OPTIONAL:

  • GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) - a GPS Watch will make completing your running and ruck assessments and intervals much easier.

Sample Training

Below is Week 1 from the SOG Selection Training Plan:


***********


SESSION 1


Obj: Assessment (PFT)


Warm up:


3 Rounds 




  • 2x 4-Square Drill

  • 8x Squats

  • 8x Push-Ups

  • 8x Sit-Ups

  • Instep Stretch


Rest 5 Minutes 


Training:


(1) 1 min. Max Push-Ups


Rest 5 Minutes


(2) 1 min. Max Sit-Ups


Rest 5 Minutes


(3) Max Pull ups


Rest 5 minutes


(4) 1.5 Mile Run (timed)


RECORD YOUR SCORES


********


SESSION 2 


Obj: Assessment


Training: 


(1) Run 6 miles for Time


RECORD YOUR TIME


*********


SESSION 3


Obj:  Assessment


Warm up:


3 Rounds 




  • 2x 4-Square Drill

  • 8x Squats

  • 8x Push-Ups

  • 8x Sit-Ups

  • Instep Stretch


Training: 


(1) 10 Min Sandbag Getups for Reps @ 60# 


RECORD TOTAL REPS


**Rest 5 Minutes


(2) 4 Rounds


300m Shuttle Run every 2:30min


**Rest 10 Minutes


(3) 1.5 Miles IBA Run (timed)


RECORD FINISH TIME


*********


SESSION 4


Obj: Assessment


Warm up:


3 Rounds 




  • 2x 4-Square Drill

  • 8x Squats

  • 8x Push-Ups

  • 8x Sit-Ups

  • Instep Stretch


Training: 


(1) 8 Rounds for Time




  • 5x Renegade Man Makers @ 25# Dumbbells

  • 10x Sandbag Back Squats @ 60#

  • 15x Situps

  • Run 200m with Sandbag


RECORD FINISH TIME


*********


SESSION 5


Obj: Assessment


Warm Up




  • 3 Rounds

  • 8x Squats

  • 8x  Push-Ups

  • 8x Sit-Ups

  • Swim 25m

  • Instep Stretch


Training


Pass/Fail Event




  • Tread Water for 5 minutes in full BDU’s (No Boots), then immediately…

  • Swim 50m, do not touch pool wall


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


SESSION 6


Obj: Ruck Assessment


(1) 5 Mile Ruck for Time, Flat Course


Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell


RECORD YOUR TIME ​​​​​​​

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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 chose 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 subscription, how do I access the programming?
All programming is online. Access is via a username and password.

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?
No, but our site, and the programming, is mobile responsive.

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.
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If I purchase an Athletes Subscription Can I cancel on my own, anytime?
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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 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 the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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