German Kommando Spezialkräfte (KSK) Training Plan
$99.00
•10 Weeks of training for German KSK Selection
•Focused and intense training
•Includes assessments, long distance rucks, and multiple 2-a-days
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
ENGLISH VERSION:
Program Overview
This program is intended to be done the 10 weeks prior to starting KSK Selection.
You will take fitness assessments during Weeks 1, 5, and 9. You will train 6 times a week during Weeks 2, 3, 4, 6, 7, and 8 and 5 days a week during 1, 5, and 9. You will use the results from the assessments in subsequent training sessions. These assessments scale the training program to your ability. Always record your reps/times and always use the results from the most recent assessments. In Weeks 1 through 4, you’ll use the results from Week 1’s assessments. In Weeks 6 through 10, you’ll use the results from Week 5’s assessments.
Weeks 9 and 10 are taper weeks designed to keep you fit and allow you to recover before you begin selection.
The Friday of Weeks 2, 3, 4, 6, 7, and 8 contain physically and mentally demanding long distance rucks up to 28 km, and is followed by another, marginally shorter ruck on Saturday. You must prepare your equipment and nutrition ahead of time to complete these sessions.
This is a very intense training program. It includes assessments designed to be performed at your physical limit, high intensity runs, long distance rucks, and multiple 2-a-day training days.
Overall, this program has a sharp focus on improving your ruck performance and endurance, muscular endurance, and work capacity, while also dedicating time to improve your durability in order prevent injury during the selection course.
Program Schedule:
- Assessment Weeks (1, 5, and 9)
- Monday: KSK Physical Fitness Test (KSK PFT)
- Tuesday: Core + Standing Long Jump + Run Assessment
- Wednesday: 20 km Ruck Assessment
- Thursday: PFT Work
- Friday: Work Capacity + Core
- Weeks 2, 3, 5, and 6
- Monday: AM Session: PFT Work; PM Session: Strength
- Tuesday: Mid-Distance Ruck
- Wednesday: AM Session: Work Capacity; PM Session: Ruck Intervals
- Thursday: Core + Run Intervals
- Friday: Long Distance Ruck
- Saturday: Long Distance Ruck
COMMON QUESTIONS
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.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
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?
Access is online, via username and password. You can log in 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
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
- PT shirt and shorts
- Combat Uniform and Boots
- Runners
- 1.25 and 2.5 kg weights (can be plates or dumbbells)
- 10 kg Dumbbells
- 17.5 kg Dumbbells
- Ruck Pack
- 4 kg (10#) weight, sledgehammer, or rubber rifle
- 36 kg (80#) Sandbag - can use a sealed canvas or sturdy duffle bag, or one of ours.
- Foam Roller
- Pull-up Bar
- Course or track of known distance and intervals
- Pool
- Stopwatch (minimum) or GPS watch (preferred, though not necessary)
Sample Training
SESSION 14
Obj: Work Capacity + Core
Warm-up:
3 Rounds
8x Push-ups
25x Step-ups
8x Air Squats
4-Square Drill
Instep Stretch
Training:
(1) As Many Rounds As Possible in 30 minutes of:
5x Burpees
5x Walking Lunge
5x Pull-ups
50x Step-ups
Compare to SESSION 5 results.
(2) 4 Rounds
20x Four-Count Flutter Kicks
10x Russian Twists - 17.5 kg Dumbbell
10x Face Down Back Extension
Foam Roll Low Back
(3) 3 Rounds
Shoulder Blaster - 1.25 kg plate in each hand
3rd World Stretch
1:15 sec. Farmer’s Carry - 17.5 kg in each hand
PM Session Obj: Ruck Intervals
(1) 3 Rounds
Ruck 4 km @ Ruck Interval Table pace - Loading: 28kg pack + 4.5 kg weight in hand.
Rest 7 minutes between intervals
Use results from SESSION 3.
_______________________________________________
SESSION 29
AM Session Obj: PFT No. 2 Work
Warm-up:
- 3 Rounds
- 8x Push-ups
- 8x Toes to Sky
- 4x Pull-ups
- 4x Walking Lunges
- Run 200m
- Instep Stretch
Training:
(1) Sit-ups:
5 Rounds, one every 60 sec.:
35% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Sit-ups in 60 sec.
(2) Push-ups:
5 Rounds, one every 60 sec.:
35% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Push-ups in 60 sec.
(3) Pull-ups:
5 Rounds, one every 60 sec.:
35% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Pull-ups in 60 sec.
(4) 8 Rounds
Run 200m @ 10 km RUN INTERVAL PACE TABLE
Rest 2 minutes between intervals
(5) 3 Rounds
Run 800m @ 10 km RUN INTERVAL PACE TABLE
Rest 3 minutes between intervals
PM Session Obj: Strength
Warm-up:
3 Rounds
8x Air Squats
8x Military Press - 10 kg Dumbbells
8x Sit-ups
Instep Stretch
(1) 5 Rounds
5x Quadzilla Complex - 10 kg Dumbbells
10x 1-Leg Poor Man’s Leg Curl
Hip Flexor Stretch
(2) 5 Rounds with one 17.5 kg dumbbell held by both hands
10x Gorilla Complex
Lat + Pec Stretch
Use results from SESSION 24.
Our Stuff Works. Guaranteed.
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