BORSTAR STC Training Plan
$89.00
- 9 weeks total, 5 days/week of training; 2-a-days on Monday and Wednesday.
- Designed to prepare you for the rigors of BORSTAR STC, including litter carries, FTX, rucking, calisthenics and “mini-events”
- Assessment-based plan that automatically scales to the incoming fitness of the individual athlete
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
OVERVIEW
This intense, 9-week training plan is specifically designed to prepare athletes specific fitness demands of the Border Patrol BORSTAR Selection Training Course (STC), including:
- Focused programing for the BORSTAR PFT (push ups, pull ups, sit ups, Illinois Agility Test, 1.5 mile run, 250m Swim
- Rucking
- Long Running
- Grinder-style, high rep calisthenic evolutions and work capacity events
- Swimming, Swim PT, Water Confidence and Water Treading
- Overall high volume physical stressors including extended, multi-hour events
- Chassis Integrity
- Grip Strength
This 9-week 6 day/week training program with many 2-a-Day training sessions. To successfully complete this program you’ll need to make training for selection a priority during your workday. The training plan is designed to be completed the 9 weeks directly before BORSTAR STC. Week 9 in the plan is an unload/taper week.
This is Version 2.5 of the plan, updated in July 2022.
WEEKLY SCHEDULE
- Monday: AM – BORSTAR PFT Work, Run Intervals; PM – Swim Intervals, Underwater Crossovers, Water Treading
- Tuesday: Strength/Work Capacity/Chassis Integrity
- Wednesday: AM – Run Intervals; PM – Swim PT, Water Treading
- Thursday: Strength, Chassis Integrity, Recovery Run
- Friday: AM – BORSTAR PFT Work, Ruck Intervals; PM – Swimming and Treading
- Saturday: Multi-Modal Mini-Event including running, rucking, work capacity grinders, grip strength
ASSESSMENTS
The plan includes 5 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:
- BORSTAR – Max Push ups (2 minutes), Max Pull ups, Max Sit Ups (2 minutes), Illinois Agility Test, 250m Swim and 1.5-Mile Run
- 6-Mile Run Assessment
- 3-Mile Ruck Assessment at 55# including Water
- 500m Combat Side Stroke
- Swim PT Assessment
BORSTAR PFT CALISTHENIC PROGRESSIONS
During this train-up, every number of repetitions you perform is based on the number of repetitions you completed during your most recent BORSTAR PFT
Example 1:
Athlete Performs 50x Sit Ups on initial BORSTAR PFT during SESSION 1.
Session 7 from the plan calls for:
6 Rounds
30% of your Max Rep Sit Ups in SESSION 1, every 75 Seconds
30% of 50x Crunches is 15 (3. x 50 = 15). Set a repeating timer for 75 seconds. On Round one, do 15x Sit-ups as
fast as possible, then rest for the remaining time left in the interval. When the Round 1‘s 75 seconds is up, sprint
through 15x sit-ups again for Round 2, rest the remainder of the interval, etc. through 6 Rounds.
Use this same methodology to calculate your pull up and push up reps.
RUN/RUCK/SWIM INTERVAL CALCULATORS
The training plan includes scaled paces for your run, ruck and and swim assessments. These paces are based on your assessment results from the 3-Mile Ruck, 1.5-Mile PFT run, 6-mile run, and 500m freestyle swim. You’ll take these assessments 3 times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run, rucking, and swimming fitness. The interval distances are shorter, and pace faster than your latest assessment pace.
Assessment Interval Distance
1.5 Mile Run 800m Repeats
3-Mile Ruck 1-Mile Repeats
6-Mile Run 2-Mile Repeats
250m Swim 250m Repeats
Enter your assessment distance and pace in the calculators, and they will spit out your interval distance times. The calculators are listed under the “Exercises” tab on the website toolbar and imbedded in the training plan.
RUCK, RUN, SWIM UNIFORMS
- 3-Mile Ruck and 1-Mile Repeats – Full cammies and boots boots, 55# ruck including water#
- Run Assessments and Repeats – Shorts, T-Shirt, sneakers,
- 500m Freestyle Swim – Swimsuit,
- Treading – Swimsuit only for the first 4 weeks of the training plan. Full cammies (no boots) for the last 5 weeks of the plan.
REQUIRED EQUIPMENT
- Stop Watch with Repeating Countdown Timer – smartphone will work. Timex Ironman is best.
- 40# Sandbag
- Ruck – same ruck you will use at the course, 55# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledgehammer or a 10# dumbbell)
- Pull up Bar
- Swim goggles for the pool work
- 10 pound brick for the pool work
- Foam Roller
- Running track or known distance for running and rucking assessments and 1-mile repeats.
COMMON QUESTIONS
What equipment is needed to complete this training plan?
- Stop Watch with Repeating Countdown Timer – smartphone will work. Timex Ironman is best.
- 40# Sandbag
- Ruck – same ruck you will use at the course, 55# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledgehammer or a 10# dumbbell)
- Pull up Bar
- Swim goggles for the pool work
- 10 pound brick for the pool work
- Foam Roller
- Running track or known distance for running and rucking assessments and 1-mile repeats.
What if I have less then 9 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead until your final week before beginning selection, then skip ahead and complete Week 9 in this plan.
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. Go to your knees if needed for the push ups, and do negatives, if needed for the pull ups. Don’t quit.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What about nutrition?
See our Nutritional Guidelines HERE.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck/Swim Calculators are listed as exercises.
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 can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
How do I record my assessment Results?
Notebook and pencil.
What if I have more questions? Email coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Stop Watch with Repeating Countdown Timer – smartphone will work. Timex Ironman is best.
- 40# Sandbag
- Ruck - same ruck you will use at the course, 55# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledgehammer or a 10# dumbbell)
- Pull up Bar
- Swim goggles for the pool work
- 10 pound brick for the pool work
- Foam Roller
- Running track or known distance for running and rucking assessments and 1-mile repeats.
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Assessments
Warm up:
4 Rounds
10x Push Ups
10x Sit Ups
5x Walking Lunges
Run 100m
Instep Stretch
Lat + Pec Stretch
Training:
(1) BORSTAR PFT
a) Max Rep Pull Ups
Rest 5 Minutes
b) 2 Min. Max Rep Push Ups
Rest 5 Minutes
c) 2 Min. Max Rep Sit Ups
Rest 5 Minutes
d) Run 1.5 Miles for Time
RECORD RESULTS
Move to Pool
(2) Swim 500m, Freestyle, for Time
RECORD FINISH TIME
Rest 10 Minutes
(3) 2 Rounds
25m Underwater Crossover with wall push off
Rest as needed between efforts
******************************
TUESDAY
SESSION 2
Obj: Assessment
Training:
(1) 3-Mile Ruck for Time @ 55# (including water), plus rubber rifle or 10# dumbbell
RECORD FINISH TIME
(2) 2 Rounds
Instep Stretch
Foam Roll Legs, Low Back
******************************
WEDNESDAY
SESSION 3
Obj: Rest
Total Rest
******************************
THURSDAY
SESSION 4
Obj: Swim Assessment, Swim PT Assessment, Treading
Warm Up:
3 Rounds
Swim 50m (see below)
10x Sit Ups
10x Air Squats
Instep Stretch
Swim down 25m using the Combat Side Stroke, swim back using the breast stroke.
Training:
(1) Swim 500m for Time in cammies using the Combat Side Stroke
RECORD FINISH TIME
(2) 10 Rounds for Time in cammies
Swim 50m (25m side stroke, 25m breast stroke)
5x Push Ups
10x Flutter Kicks
20x Air Squats
RECORD FINISH TIME
(3) 10 Minute Tread Drill (no cammies)
- 30 Sec. Normal Tread
- 30 Sec. Tread with hands and elbows out of water
- Touch Bottom of Pool, retrieve Brick
- 30 Sec. Tread with Brick out of Water
- Drop Brick
- 30 Sec. Tread with hands behind head (prisoner position)
- Touch Bottom of Pool, retrieve brick
- 30 Sec. Tread with Brick out of Water
- Drop Brick
(4) 2 Rounds
Lat + Pec Stretch
Instep Stretch
******************************
FRIDAY
SESSION 5
Obj: Assessment
Warm up:
4 Rounds
10x Push Ups
10x Sit Ups
5x Walking Lunges
Run 100
Instep Stretch
Lat + Pec Stretch
(1) Run 6 Miles for Time in Shorts/T-Shirt
RECORD FINISH TIME
(2) Foam Roll Legs, Low Back
******************************
SATURDAY
SESSION 6
Obj: Mini Event - 60 min
Training:
(1) 250x Step Ups @ 45# Pack, 12-18" Box or Bench
(2) 30 Minute AMRAP (As Many Rounds as Possible)
20x Push Ups
30x Air Squats
8x Pull Ups
20x Sit Ups
60-Second Farmer's Carry @ 45# Dumbbells
Run 200m
(3) 2 Rounds
Instep Stretch
Foam Roll Legs, Low Back
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