SFOD-D (DELTA) Selection Course Training Plan
$99.00
- 10-Week, 6x day/week plan includes 2-a-days and long weekend rucks
- Testing and progressive training for the ACFT
- Additional endurance work including moderate and easy unloaded runs
- Including Strength and Chassis Integrity Training
- 7th Plan in the SFOD-D Selection Training Packet
- This training plan is one of the 450+ Plans included with an Athlete’s Subscription.
Description
This is a selection-specific 10-week, 6 day/week training program specifically designed to prepare athletes for the SFOD-D (DELTA) Selection Course.
The plan includes a 2-week taper, and is designed to be completed the 10 weeks directly prior to your course start week. This is an intense, 6 day/week training plan, including multiple 2-a-days.
This is Version 2 of the plan, Updated September 2024..
FITNESS DEMANDS
Ruck and Endurance Focused, Assessment Driven
This training plan is ruck and endurance-focused, in-line with the primary fitness demand of SFOD-D selection. The plan’s ruck programming is specifically designed to prepare the athlete for the loads and volume you’ll face at selection. As well, the plan includes specific programming to increase your ruck speed over ground.
Your endurance is also built with unloaded running via assessments and threshold intervals, moderate-paced longer runs, and easy recovery runs.
The plan includes 5 specific assessments, and follow-on progressions: You’ll take these assessments multiple times over the 10 weeks:
(1) ACFT – 3RM Dead Lift, Power Throw, Sprint/Drag/Carry, Hand Release Push Ups, Leg Tug and 2 Mile Run
(2) 3 Mile Ruck Run for Time – 45# Ruck, 10lb Rubber Rifle, Sledge or Dumbbell, Full Cammies/Boots, Helmet
(3) 10 Mile Heavy Ruck for Time – 60# Ruck, 10lb Rubber Rifle, Sledge or Dumbbell, Full Cammies/Boots, Helmet
(4) 6 Mile Run for Time, shorts and t-shirt
(5) 600x Stepups for Time @ 45# Ruck, 16-18” step up bench or box
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.
ACFT Preparation
The plan has you take the ACFT multiple times and includes specific programming to improve your 3RM Dead Lift, Hand Release Push Ups, Leg Tucks and 2-Mile Run Time.
General Strength and Chassis Integrity Work
In addition to ACFT and ruck/run endurance, the plan includes limited general strength programming (1 day/week) and focused Chassis Integrity (functional core) 2 days/week.
WEEKLY SCHEDULES
Assessment Weeks (1, 4, 7, 10)
- Mon – AM ACFT, PM 600x Step Ups for Time
- Tues – 3-Mile Ruck Run for Time @ 45#, Flat Course
- Wed – 6-Mile Run for Time
- Thurs – 10-Mile Ruck for Time @ 60#, Flat Course
- Fri – Total Rest
- Sat – Long Ruck @ 60# (8-30 miles), Hilly Course, Off Trail in possible
Progression Weeks (2-3, 5-6, 8-9)
- Mon – AM: ACFT Work, PM: Threshold Ruck Run Intervals @ 45#
- Tues – Threshold Unloaded Run Intervals, Chassis Integrity
- Wed – AM: Threshold Heavy Ruck Intervals @ 60#; PM: Moderate Pace Unloaded Run (4-7 Miles)
- Thurs – Step Up Intervals, Strength, Chassis Integrity
- Fri – Long Easy Unloaded Run (6-10 Miles)
- Sat – Long Ruck @ 60# (8-30 miles), Hilly Course, Off Trail in possible
Saturday Long Rucks
You’ll work up to 30 miles at 60# plus a 10# rubber rifle, sledge or dumbbell. If possible, complete these long rounds off-trail, in hilly/mountainous terrain, route finding/orienteering the entire prescribed distance.
REQUIRED EQUIPMENT
- Fully equipped weight room
- Stop Watch with repeating countdown timer (Smartphone will work)
- 60# Sandbag
- Ruck plus 45# and 60# of filler. We recommend you train with the same ruck and boots you’ll use at selection.
- 10# Rubber Rifle, sledge or dumbbell
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 10 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 10 of the plan.
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, 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 step ups?
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.
What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
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?
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
Required Equipment
- Fully equipped weight room
- Stop Watch with repeating countdown timer (Smartphone will work)
- 60# Sandbag
- Ruck plus 45# and 60# of filler. We recommend you train with the same ruck and boots you'll use at selection.
- 10# Rubber Rifle, sledge or dumbbel
Sample Training
Below is the First Week from this Training Plan:
__________________________________________________
MONDAY
SESSION 1
2-A-Day, Assessments
AM SESSION:
Obj: Assessment - ACFT No. 1
Warm up:
3 Rounds
8x Trap Bar Dead Lift @ 65/95#
4x ACFT Hand Release Push Ups
4x 40ft Shuttle
8x Sit Ups
Instep Stretch
Lat + Pec Stretch
Army Combat Fitness Test:
(1) Work Up to 3RM Trap Bar Dead Lift
- Note - you have just 5 minutes, We'd recommend two 3 rep efforts working up, and then 1-2x 3RM attempts. Don't go heavier than 420 pounds.
*** Rest 2 Minutes
(2) Standing Power Throw @ 10# Medicine Ball
- Note - you have just 3 minutes for 1 practice throw, and 2 throws for distance. Your longest distance throw counts.
*** Rest 2 Minutes
(3) Max ACFT Hand Release Push Ups in 2 Minutes
- Note - we assume you can rest in the bottom position as needed
*** Rest 2 Minutes
(4) Sprint-Drag-Carry for Time
- Note - Start from Prone and drag a 90 pound sled, and carry 45 pound kettlebells or dumbbells
*** Rest 2 Minutes
(5) Max Front Plank in 2 Minutes
*** Rest 5 Minutes
(6) Run 2 Miles for Time
RECORD ALL SCORES
******************************
PM SESSION:
Obj: Endurance Assessment
Warm Up:
3 Rounds
10x Goblet Squat @ 25# Dumbbell
20x Step Ups
Instep Stretch
Training:
(1) 30 Minute Max Rep Step Ups @ 45# Back pack. Use a 16-18" Step or Bench.
RECORD REPS
__________________________________________________
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 3 Miles for Time @ 45#, Flat Course
RECORD FINISH TIME
__________________________________________________
WEDNESDAY
SESSION 3
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: Endurance Assessment - Ruck
Warm Up:
4 Rounds
10x Squats
10x Push Ups
5x In-Place Lunges
Run 100m
Instep Stretch
Training:
(1) Ruck Run 10 Miles for Time @ 60#, Flat Course
RECORD FINISH TIME
__________________________________________________
FRIDAY
SESSION 5
OBJ: TOTAL REST
__________________________________________________
SATURDAY
SESSION 6
Obj: Long Ruck
Training:
(1) Ruck 8 miles off trail over uneven, hilly terrain w/60# ruck + Rubber rifle or 10# Sledge or 10# dumbbell. Work for 15 min/miles.
Orienteer/Route Find, if Possible
(2) Foam Roll Legs, Low Back
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- The training plans within this packet are one of the 200+ plans included with an Athlete’s Subscription
SFOD-D (Delta) Selection Packet
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