DEVGRU Selection Training Plan
$89.00
- 8-Week, 6x day/week training plan includes 2-a-days and Mini Events
- Sport-specifically designed for DEVGRU Selection
- Includes focused swimming, rucking, running, core strength and work capacity efforts
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription
Description
This is a selection-specific 8-week, 6 day/week training program specifically designed to prepare athletes for DEVGRU Selection.
The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your selection start week. This is an intense training plan, including multiple 2-a-days and long weekend mini-events.
This is Version 2 of the plan, updated February 2020.
FITNESS ATTRIBUTES
Endurance (Run, Swim, Ruck) Focused, Assessment Driven
This training plan is endurance focused, in-line with the primary fitness demand of DEVGRU selection. The plan includes specific programming to increase your ruck speed over ground for running and rucking, and in the water for swimming.
The plan includes 3 specific assessments, and follow-on progressions: You’ll take these assessments three times over the 8 weeks (beginning, middle and end):
(1) NSWDG Screening Test – Max Rep Pull ups, Max Sit Ups, Max Push Ups, 3-Mile Run, 800m Swim/Fin
(2) 9-Mile Ruck Run for Time, 45# Ruck
(3) 6-Mile Run for Time
Between assessment weeks you’ll complete assessment-based, specific progressions based on your most recent assessment results. In this way, the plan automatically “scales” to your incoming fitness, and continues to push you as your fitness improves.
General Strength and Chassis Integrity Work
In addition to NSWDG Screening Test improvement and ruck/run endurance, the plan includes general strength programming (1 day/week), focused Chassis Integrity (functional core) 2 days/week, and multiple duration, multi-modal work capacity including long 90-120 minute mini-events. Weekly Schedules:
WEEKLY SCHEDULE
Assessment Weeks (1, 4, 8)
- Mon – NSWDG Screening Test
- Tues – 9-Mile Ruck Run for Time @ 45#, Beach if possible
- Wed – AM: Strength/Work Capacity/Chassis Integrity, PM: 6-Mile Run for Time
- Thurs – Swimming
- Fri – Work Capacity, Chassis Integrity
- Sat – Rest
Progression Weeks (2-3, 5-7)
- Mon – AM: NSWDG Screening Test Work, PM: Moderate Pace Run (5-8 Miles)
- Tues – Threshold Ruck Run Intervals
- Wed – AM: Strength/Work Capacity/Chassis Integrity,; PM: Threshold Run Intervals
- Thurs – Swim/Fin Intervals, Long Moderate Pace Swim/Fin
- Fri – Work Capacity, Chassis Integrity
- Sat – Mini Event (90-120 Minutes)
REQUIRED EQUIPMENT
- Swimming pool, goggles, fins or place to do open water Finn swims.
- Fully-equipped functional fitness gym including plyo boxes, barbells, bumper plates, dumbbells/kettlebells, pull up bars, etc.
- 45# Ruck for rucking
- 60# Sandbag
- Stopwatch with repeating interval timer. Smartphone will work.
COMMON QUESTIONS
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, then on the week directly before selection, skip ahead and complete week 8 of the plan.
What if I can’t handle the training volume at first?
If you can’t handle the training volume at first, it’s 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, runs or swims?
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.
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 unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator and Ruck Calculators are is listed as exercises.
What about nutrition?
See our Nutritional Guidelines HERE.
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 see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More questions? Email coach@mtntactical.com
Required Equipment
- Swimming pool, goggles, fins or place to do open water Finn swims.
- Fully-equipped functional fitness gym including plyo boxes, barbells, bumper plates, dumbbells/kettlebells, pull up bars, etc.
- 45# Ruck for rucking
- 60# Sandbag
- Stopwatch with repeating interval timer. Smartphone will work.
Sample Training
Below is Week 1 from this Training Plan:
******************************
MONDAY
SESSION 1
Obj: Assessment - NSWDG Screening Test No. 1
Warm up:
3 Rounds
8x Squats
8x Push Ups
8x Sit Ups
1x Pull Up
4x Prone to Sprint
Instep Stretch
Lat + Pec Stretch
NSWDG Screening Test:
(1) Max Rep Pull Ups
*** Rest 5 Minutes
(2) Max Rep Situps in 3 Minutes
*** Rest 5 Minutes
(3) Max Rep Push Ups in 3 Minutes
*** Rest 10 Minutes
(4) Run 3 Miles for Time
*** Rest 10-20 Minutes
(5) Swim 1/2 Mile (800m) for time, slick with fins/goggles.
RECORD ALL SCORES/FINISH TIMES
Comments:
Our understanding is the 1/2 mile swim/fin can either be open ocean or pool. For the purposes of this plan, complete this assessment in a pool.
******************************
TUESDAY
SESSION 2
Obj: Endurance Assessment - Ruck Run
Warm Up:
4 Rounds
10x Squats
10x Push Ups
5x In-Place Lunges
Run 100m
Instep Stretch
Training:
(1) Ruck Run 9 Miles for Time @ 45#, Beach if Possible
RECORD FINISH TIME
******************************
WEDNESDAY
SESSION 3: 2-a-Day
AM SESSION:
Obj: Strength, Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
Barbell Complex @ 65#
Instep Stretch
5x Shoulder Dislocates
Training:
(1) 6 Rounds
4x Front Squat - Increase load each round until 4x is hard, but doable
8x Kettlebell Floor Press - Increase load each round until 8x is hard, but doable
Hip Flexor Stretch
(2) 5 Rounds for Time
6x Dumbbell Front Squat @ 35#
6x Burpees
(3) 15 Minute Grind
5x Sandbag Getup @ 60# (Alternate shoulders each round)
5x Keg Lift @ 60# Sandbag
10x Sandbag Good Morning @ 60#
"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time.
(4) 2 Rounds
Toe Touch Complex
Hip Flexor Stretch
Foam Roll Legs, Low Back
**********************
PM SESSION:
Obj: Endurance Assessment - Running
Warm Up:
4 Rounds
10x Squats
10x Push Ups
5x In-Place Lunges
Run 100m
Instep Stretch
Training:
(1) Run 6 Miles for Time
RECORD FINISH TIME
******************************
THURSDAY
SESSION 4
Obj: Swimming
Warm Up:
Swim 300m, slick with fins/goggles.
Training:
(1) 3 Rounds
Swim 200m at your "200m Pace" using your SESSION 1, 800m Swim Finish Time and the MTI Swimming Calculator, slick with fins/goggles
Rest 4 Minutes between efforts
(2) Swim 1200m at a Moderate Pace, slick with fins/goggles. Ocean Swim if possible.
Moderate = comfortable but not easy.
******************************
FRIDAY
SESSION 5
Obj: Work Capacity, Chassis Integrity
Warm Up:
4 Rounds
10x Squats
10x Push Ups
5x In-Place Lunges
4x Prone to Sprint
Instep Stretch
Training:
(1) 4 Rounds
300m Shuttle Every 2:30
(2) 20 Minute AMRAP (As Many Rounds as Possible)
3x Power Clean @ 135#
75m Shuttle
Walk back to start
(3) 15 Minute Grind
5x Sandbag Getup @ 60# (Alternate shoulders each round)
5x Keg Lift @ 60# Sandbag
10x Sandbag Good Morning @ 60#
"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time.
(4) 2 Rounds
Toe Touch Complex
Hip Flexor Stretch
Foam Roll Legs, Low Back
(3) Foam Roll Legs, Low Back
******************************
SATURDAY
SESSION 6
TOTAL REST
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