Australian SASR Selection Training Plan
$99.00
• 10 Weeks of Training for the SASR Selection
• Very intense training program including assessments
• Includes high intensity runs, long distance rucks, multiple 2-a-day training days
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
This program is intended to be done the 10 weeks prior to starting Australian SASR (Special Air Service Regiment) 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 long 21 day selection course.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
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
- DPCU and Boots
- Runners
- 1.1 kg (2.5#) and 2.2 kg (5#) weights (can be plates or dumbbells)
- 11 kg (25#) Dumbbells - if 11 kg aren’t readily available, use 10 kg instead
- 18 kg (40#) Dumbbells
- Ruck sack and Webbing
- 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
- Heaves Bar
- Course or track of known distance and intervals
- Pool
- Stopwatch (minimum) or GPS watch (preferred, though not necessary)
Sample Training
BELOW IS THE ENTIRE WEEK 1 FROM THE TRAINING PLAN:
*************
MONDAY
SESSION 1
Obj: SFET No. 1
Warm-up:
3 Rounds
- Run 200m
- 8x Push-ups
- 8x Air Squats8x Sit-ups
- 4x Heaves
- Instep Stretch
Training:
Uniform: PT gear
(1) Max reps Heaves - maintain a straight body throughout, no swinging or crossing legs. One rep = straight elbows at bottom to chin above the bar. Can use overhand, underhand, or alternated grip.
***Rest 5 minutes***
(2) Max reps Push-ups in 2 minutes.
***Rest 5 minutes***
(3) Max reps Sit-ups. Perform 1x sit-up to a 3 sec. cadence.
***Rest 5 minutes, then change...***
Uniform change: DPCU + runners
(4) Run 3.2 km for time with 7 kg webbing + rifle (use a rubber rifle or 4 kg sledge as alternatives)
Head to pool.
(5) Tread water for 2 minutes in DPCU and runners, then immediately...
(6) Swim 400m in DPCU and runners - use Breast Stroke
***Rest 5 minutes, then change...***
Uniform change: DPCU + boots
(7) Ruck March/Shuffle 15 km for time Loading: 28kg total (21kg pack + 7kg webbing and weapon - use a rubber rifle or 4 kg sledge as alternatives)
RECORD REPS AND TIMES.
****************
TUESDAY SESSION 2
Obj: Core Assessment No. 1 + Grip Training
Warm-up:
4 Rounds
- Run 200m
- 5x Jump Lunges
- 10x Push-ups
- 10x Seated Russian Twists - unloaded
- 4-Square Drill
- Instep Stretch
Training:
(1) Perform as many Sandbag Get-ups (SBGUs) as possible in 10 minutes with a 36 kg Sandbag.
***Rest 5 minutes***
(2) 2 Rounds
- Run 200m for time with a 18 kg dumbbell in each hand
- Rest 1 minute between intervals
RECORD ALL REPS AND TIMES.
*****************
WEDNESDAY
SESSION 3
Obj: Ruck Assessment No. 1
Training:
(1) Ruck March/Shuffle 20 km for time Loading: 28kg total (21kg pack + 7kg webbing and weapon - use a rubber rifle or 4 kg sledge as alternatives)
RECORD TIME.
****************
THURSDAY
SESSION 4
Obj: SFET No. 1 Work
Warm-up:
3 Rounds
- 8x Push-ups
- 8x Toes to Sky
- 4x Heaves
- 4x Walking Lunges
- Run 200m
- Instep Stretch
Training:
(1) Heaves:
5 Rounds, one every 60 sec.:
30% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Heaves in 60 sec.
(2) Push-ups:
5 Rounds, one every 60 sec.:
30% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Push-ups in 60 sec.
(3) Sit-ups:
5 Rounds, one every 60 sec.:
30% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Sit-ups in 60 sec.
(4) 3 Rounds
- Run 800m @ interval pace using the MTI Running Calculator and your SESSION 1 3.2 KM web run time.
- Rest 4 minutes between intervals
Note: 3.2km = 2 miles. Use the MTI Running Calculator to find your interval pace - Use the "2-mile" assessment and your most recent SFET 3.2km Web Run to find the appropriate interval pace.
CLICK HERE for MTI Running Calculator
Uniform:
(1)-(3): PT Gear
(4)-(5): DPCU + Runners with 7kg Webbing and weapon (or 4 kg sledge or rubber rifle)
**************
FRIDAY
SESSION 5
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 Heaves
- 50x Step-ups
Record total rounds.
(2) 4 Rounds
- 15x Four-Count Flutter Kicks
- 7x Russian Twists - 18 kg Dumbbell
- 7x Face Down Back Extension
- 1:00 min. Foam Roll Low Back(3) 3 Rounds
- Shoulder Blaster - unloaded
- 3rd World Stretch
- 1:00 min. Farmer’s Carry - 18 kg in each hand
- Lat + Pec Stretch
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