Sandhurst Competition Training Plan
$79.00
• 8 weeks, 4-5 days/week
• Intense, sport-specific training for Sandhurst
• Ruck and run focused, as well as strength, work capacity, grip strength, obstacle course, core strength
• Includes “mini-events”
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
8-Week Training Program specifically designed to prepare athletes for the annual Sandhurst Competition held at West Point. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to the competition.
This plan is “sport specific” to the specific fitness demands you’ll face at the Sandhurst Competition – specifically rucking and ruck running with a 30-40# pack. It also includes:
– Weekly strength training in the weighroom
– Extended, mulit-modal work capacity events
– Distance running and sprinting for general aerobic and work capacity fitness
– Obstacle course intervals
– Step ups to build hill climbing ability
– Grip strength training
– Core strength
– Intense core, mobility, and stabilizer strength training for durability
This program gets progressively harder each week, until week 7, when the training tapers down into the start of selection. Also understand this training plan addressed the fitness demands of the Sandhurst Competition only. It does not include marksmanship, ropes course, etc. technical training.
Required Equipment
- Fully equipped weight room- 40 and 60# sandbags
- Ruck and 35# filler
- Step up bench or box (16#)
- Interval Timer (Timex Ironman is best)
Sample Training
SESSION 25 AM:
Obj: Strength/Work Capacity
Warm up:
4 Rounds
Barbell Complex
Men - 45/55/65/75
Women - 45/50/50/55
Instep Stretch
Training:
(1) 6 Rounds
5x Front Squat - increase load each round until 5x is hard, but doable, then immediately ....
2x Broad Jumps
Hip Flexor Stretch
(2) 6 Rounds
5x Bench Press - increase load each round until 5x is hard
4/7x Mixed Grip Pull ups
Lat + Pec Stretch
(3) 5 Rounds for Time
6x Front Squat @ 65/105#
6x Clapping Push ups
(4) 4 Rounds
8x Ankles to Bar
10x Face Down Back Ext
10x Russian Triangle @ 15/25#
Foam Roll Legs
******************************
SESSION 26
Obj: Ruck Run, Core
Training:
(1) 3 Rounds
1 Mile Ruck Run (35#) at Interval Pace based on SESSION 19 time
Rest 3 minutes
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x EO’s
70 Sec sandbag hold @ 40/60# sandbag
Instep Stretch
Lat + Pec Stretch
******************************
SESSION 27 AM:
Obj: 6 Mile Run Work/Work Capacity
Training:
(1) 2 Rounds
2 Mile Run at Interval Pace based on SESSION 20, time
(2) 600x Step ups @ 35#
(3) Foam Roll Legs and Low Back
SESSION 30
Obj: Mini Event
(1) Ruck 3 Miles @ 35# (Orienteer course if Possible)
(2) 4 Rounds
Run O Course
Rest 60 Seconds
(3) Ruck Run 3 Miles @ 35# (no orienteering - Move fast)
(4) 10-9-8-7-6-5-4-3-2-1
Burpees
Situps x2
Ankles to Bar
(5) Ruck 3 Miles @ 35# (Orienteer course if Possible
Testimonials
Thanks for all of your support in developing the training program for our team.
The team placed 2nd overall (missing 1st by a small margin of 59 points out of a total of 15,000), dominating all West Point and ROTC teams. By far the best performance from an ROTC program, ever. All spectators were very impressed with the team’s performance and functional fitness.
- B
CPT, AR
Texas A&M Army ROTC
Our Stuff Works. Guaranteed.
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