Sapper Leaders Course Training Plan
$79.00
- 8 Week, 6 day/week Training Plan, with multiple 2-a-days
- Ruck and Run Intensive
- Includes focused SPFT work, 12-mile Ruck Work, distance running and long Saturday “mini events”
- Short (10-20 minute) mulit-modal work capacity events
- Intense core, mobility, and stabilzer strength training for durability
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
PROGRAM DESCRIPTION
The following is a sport-specific 8-week program is specifically designed to prepare athletes for the Sapper Leader Course. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your course start week.
This program 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.
This is a 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 work day.
This is Version 2 of the plan, updated January 2020.
Ruck & Run Intensive
This plan is “sport specific” to the specific fitness demands you’ll face the Sapper Leader Course – specifically rucking, running, calesthenic-based “smokers,” upper body strength endurance, etc. The plan includes:
- Extensive rucking and running
- Testing and progressive training for the SPFT (Sapper Physical Fitness Test)
- Testing and progressive training for the 12 mile Ruck, and a 6 mile run
- Short (10-20 minute) mulit-modal work capacity events
- Intense core, mobility, and stabilzer strength training for durability
- Long, intense, Saturday “mini events” lasting from 2 to 4.5 hours designed to prepare you physically and mentally for the long days you’ll face during the Sapper Leader Course
The plan includes 48 Total Training Sessions. It is intended that you’ll train Monday – Saturday, and take Sunday’s off. Sessions 1, 7, 13, 19, 25, 31, 37, and 43, are Mondays and the beginning of each training week.
Here is the general training Schedule:
- Monday: AM – SPFT Work & PM – Ruck intervals (2-a-day)
- Tuesday: Short Work Capacity, Core Strength, Durability
- Wednesday: AM – Sandbag Get up Intervals & PM – Running Intervals
- Thursday: AM – SPFT Work & PM – Ruck intervals (2-a-day)
- Friday: Work Capacity, Low Back Fitness
- Saturday: Mini-Event
Assessments
The plan deploys 4 specific assessments, and follow-on progressions based on your assessment results. This way the plan automatically “scales” to your incoming fitness level.
You’ll take these assessments 2x times over the 8 weeks – during Weeks 1 and 4:
- SPFT – Max Hand Release Push Ups (2 minutes), Max Leg Tuck (2 minutes) and 3 Mile Run
- 10 min Sandbag Getups @ 60# for reps
- 12 Mile Heavy Ruck for Time – 35# Ruck, 10lb Rubber Rifle or Sledge Hammer, or Dumbbell
- 6 Mile Run for Time
EXERCISE PROGRESSIONS
Exercise progressions for the assessments are based on your most recent assessment results for the SPFT, 10 minute Sandbag Get Ups for Reps, 6-Mile Run, and 12 Mile Ruck.
Example 1 – SPFT Hand Release Push Ups
Athlete Performs 60x Hand Release Push Ups on initial SPFT during Session 1.
Session 7 from the plan calls for:
5 Rounds, Every 90 Seconds
35% of your Max Rep Hand Release Push Ups
35% of 60x Hand Release Push Ups is 21(.35 x 60 = 21). Set a repeating timer for 90 seconds. On Round one, do 21x Hand Release Push Ups as fast as possible, then rest for the remaining time left in the interval. When the Round 1‘s 90 seconds is up, sprint through 21x Hand Release Push Ups again for Round 2, rest the remainder of the interval, etc. through 5 Rounds.
Note – the push up progressions are tough. You can break sets as needed to get in your reps during the 60 second interval. You may need to go to your knees to complete the reps.
Example 2 – SPFT 3-Mile Run:
Athlete completes the Session 1 SPFT 3-Mile run in 24:00
Session 4 from the plan calls for:
2 Rounds
Run 1-Mile at Interval Pace based on 3-Mile Run time
Rest 8 Minutes between runs
Go to the “Exercises” tab on the website and click “Running Calculator.” Chose the 3-Mile assessment distance and input the finish time of 24:00
The Running Calculator (see below) spits out the interval paces for various interval distances. You’ll see the 1-Mile Interval Pace is between 07:02 and 07:12.
On Round 1, run 1-Mile between 07:02 and 07:12. Rest 8 minutes, then repeat 1 more times
Example 3 – Sandbag Get Ups
Athlete Performs 75 Sandbag Getups @ 60# in Session 3.
Session 9 (AM) from the plan calls for:
10 Rounds – Every 90 Seconds, 10% of Max Sandbag Getups (Round Up)
10% of 75 Sandbag Getups is 7.5 (.1 x 75 = 7.5). Set a repeating timer for 90 seconds. On Round 1, do 8x Sandbag Getups (Round up from 7.5) as fast as possible, then rest for the remaining time left in the interval. Repeat this 9 more times for a total of 10 Rounds
Example 3 – 12 Mile Ruck Intervals
Athlete completes the Session 2 12-mile ruck assessment @35# plus 10# sledge/dumbbell/rubber rifle in 1:30:00 (12 min, 30 sec mile pace).
Session 4 from the plan calls for:
2 Rounds
3 Mile Ruck at Interval Pace based on SESSION 2 Heavy Ruck time, Flat Course.
Rest 10 minutes between Rucks
Load – 35# plus 10# sledge/dumbbell/rubber rifle
Go to the Exercise tab on the website and click the “Ruck Calculator.” (See below).
On Round 1, you’ll run 3 miles at a per-mile pace of between 10:30 and 11:33, or under 34:39 total. Then rest 10 minutes, and do it again for Round 2.
Example 4 – 6 Mile Run Intervals
Athlete completes the 6-mile Run assessment in 42:15 in Session 3
Session 9 (PM) from the plan calls for:
2 Rounds
2 Mile Run at Interval Pace based on SESSION 3, 6-Mile Run Time
Rest 10 Minutes between runs
Go to the “Exercises” tab on the website and click “Running Calculator.” Chose the 6-Mile assessment distance and input the finish time of 42:15
The Running Calculator (see below) spits out the interval paces for various interval distances. You’ll see the “Per Mile” Interval Pace is between 06:18 and 06:46.
On Round 1, run 2 miles at a per-mile pace no slower than 06:46 (13:32 total). Rest 10 minutes, then repeat.
HEAVY RUCK RUCK, IBA RUN, RUN, UNIFORMS
- 12 Mile Ruck Assessment and 3-Mile Repeats – Full cammies, boots, helmet, 10 pound rubber rifle, sledge hammer, or dumbbell, 35# ruck plus water
- 3 Mile run and repeats: Shorts, t-Shirt, sneakers
- 6-Mile Run, 2-Mile Run and their interval repeats – Shorts, t-shirt, sneakers
- Long Saturday Mini Events – Cammie pants, t-shirt, boots, 10 pound rubber rifle, sledge hammer, or dumbbell, 35# ruck for any rucking.
RUCKING ADVICE
Use this training plan to get your rucking dialed – including boots, pack loading (weight high instead of low seems to help), pacing, nutrition, and hydration dialed. Ruck in the same boots you’ll take to selection. Refuel the same way you’ll refuel at selection, etc. One tip for the Rucks – a run/walk split will help you cover ground, for example, Run 3 Minutes, Walk 1 Minutes. Also, work to increase the frequency of short strides to increase speed, rather than stretching out your stride.
REQUIRED EQUIPMENT
- Stop Watch with Repeating Countdown Timer – Smartphone will work.
- 60# Sandbag
- Ruck – same ruck you will use at selection, 35# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
- Pull up Bar
- Climbing Rope
- Foam Roller
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. 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, its 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. Push ups – it’s not unusual to have to break sets and/or go to your knees to make your prescribed reps.
How do you count reps for Sandbag Getups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Unfamiliar Exercises? Questions?
Go to www.mtntactical.com and click the “Exercises” link to see unfamiliar exercises.
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
REQUIRED EQUIPMENT
- Stop Watch with Repeating Countdown Timer – Smarthphone will work
- 60# Sandbag
- Ruck - same ruck you will use at selection, 35# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
- Pull up Bar
- Climbing Rope
- Foam Roller
Sample Training
BELOW IS THE ENTIRE WEEK 1 OF PROGRAMMING:
******************
SESSION 1
Obj: Assessment (SPFT)
Warm up:
3 Rounds
- 10x Squats
- 5x Hand Release Push ups
- 4x 25m Shuttle
- 8x Sit Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) Max Hand Release Push ups in 2 Minutes
- Note - rest position is in the front leaning rest position (high plank)
*** Rest 5 Minutes
(2) Max Leg Tuck in 2 Minutes
- Note: You can rest in the down position, but cannot let go of the bar to rest
*** Rest 5 Minutes
(3) 3 Mile Run (timed)
RECORD YOUR SCORES
***********
SESSION 2
Obj: Ruck Assessment
(1) 12 Mile Ruck for Time, Flat Course
Load - 35# + 10 lb Rubber Rifle/Sledge/Dumbbell
RECORD YOUR TIME
************
SESSION 3
Obj: Assessment
Warm up:
3 Rounds
- 8x Squats
- 8x Push-Ups
- 8x Sit-Ups
- Run 100m
- Instep Stretch
Training:
(1) 10 Min Sandbag Getups for Reps @ 60#
RECORD TOTAL REPS
** Rest 10 Minutes
(2) Run 6 miles for Time
RECORD YOUR TIME
************
SESSION 4 AM
Obj: SPFT Work (Use results from SESSION 1)
Warm up:
3 Rounds
- 10x Squats
- 5x Hand Release Push ups
- 4x 25m Shuttle
- 8x Sit Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 5 Rounds, every 90 sec
30% of Max Hand Release Push ups
(2) 5 Rounds, every 60 sec
30% of Max Rep Leg Tucks
(3) 2 Rounds
Run 1-Mile at the "1-Mile Interval Pace" based on the SESSION 1, 3-mile Run Time and the MTI Running Calculator
Rest 8 Minutes between efforts
(4) 3 Rounds
- Lat + Pec Stretch
- Hip Flexor Stretch
- Foam Roll legs/Low Back
PM TRAINING:
Obj: Ruck Work
(1) 2 Rounds
Ruck 3 Miles at your "3-Mile Interval Pace" using your SESSION 2, 12-Mile Ruck Finish time and the MTI Ruck Calculator.
Rest 10 Minutes between Rucks
Load - 35# + 10 lb Rubber Rifle/Sledge/Dumbbell
***********
SESSION 5
Obj: Assessment
Warm Up:
3 Rounds
- 10x Walking Lunges
- 10x Push Ups
- 10x Situps
- Run 100m
- Instep Stretch
Training:
(1) 6 Rounds for Time
- 5x Sandbag Burpees @ 60#
- Rope Climb or 3x Tarzan Pull Ups
- Run 400m
RECORD FINISH TIME
(2) 3 Rounds
- Hip Flexor Stretch
- Instep Stretch
- Foam Roll Quads and Low Back
*********
SESSION 6
Obj: Mini Event - 2 Hour
Set a Running Clock …
(1) Minute 1-30
Ruck Run @ 35# pack plus 10# Sledge/Dumbbell or Rubber Rifle, moderate pace
Moderate = comfortable but not easy
(2) Minute 31-60
- 5x Mixed Grip Pull Ups
- 10x Hand Release Push Ups
- 15x Squats
- 20x Sit Ups
(3) Minute 61-90
IBA Run wearing IBA, 25# weight vest or 25# pack plus 10# Sledge/Dumbbell or Rubber Rifle, moderate pace
Moderate = comfortable but not easy
(4) Minute 91-120
- 5x Mixed Grip Pull Ups
- 10x Hand Release Push Ups
- 15x Squats
- 20x Sit Ups
Testimonials
"I am sending this email to let you know that after completing several of your training programs, I have been successful with a difficult Army course. I graduate from the Sapper Leader Course tomorrow. Your programs have changed my life when y comes to PT, and I want to personally thank you for all the hard work and dedication you and Mountain Tactical puts forth."
**********************************
"Back at the end of 2016 I reached out to you asking for program advise prior to attending Sapper school. At the time I was deployed in Iraq and you recommended Big24 followed by the Greeks prior to the 8 week Sapper specific program. Let me tell you, that Sapper program was no joke and the Saturday mini events kicked my ass. I was in the best endurance shape of my life.
Ultimately the work paid off and I received my tab as a first time go. I wasn’t the strongest or the fastest but I was overall one of the most rounded. One piece of feedback would be to adjust the end of the programming. Sapper always has a report date that falls on a Thursday with the initial PT test hitting at 0500 on Friday and the Ruck march Saturday at 0200. Both of these events are prereqs to classing up. Adjusting the rest days to account for this schedule would help.
Hope this is helpful and thanks again for being so receptive to user questions."
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