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.

Product 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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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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