Plan Focus: 160th SOAR (A) Assessment & Training Course Plan


By Rob Shaul

This is a sport-specific 7-week program designed to prepare athletes for the U.S. Army 160th SOAR Green Platoon Assessment & Training Course. The plan includes a 1-week taper and is designed to be completed the 7 weeks directly prior to your Green Platoon start week.

It is a very intense, 6-day a week training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.





This plan is “sport specific” to the specific fitness demands you’ll face at the Green Platoon Assessment and Training Course – specifically rucking, running, work capacity “smokers,” grip strength, etc. You’ll ruck 2 days/week and run 3 days/week. It also includes:

  • Testing and progressive training for the APFT events (run, sit ups, push ups) plus pull ups.
  • Extended, multi-modal work capacity events
  • Grip strength training.
  • Loaded runs and carries
  • Intense core training for durability

The plan includes 42 Total Training Sessions. It is intended that you’ll train Monday-Thursday with a long ruck on Saturday. Friday and Sunday are rest days.



Monday 2-a-day: AM: APFT Work; PM: Ruck Run Intervals

Tuesday: Work Capacity, Chassis Integrity

Wednesday: 2-Mile Run Intervals for a 6-Mile Run Improvement

Thursday 2-a-day: AM: APFT Work; PM: Easy Distance Run

Friday: Rest

Saturday: Long Ruck



The plan includes 4 specific assessments and follow-on progressions. You’ll take these assessments three times over the7 weeks – beginning, middle and end. The progressions are percentage based on your assessment results, automatically scaling to your current level of fitness.

  • APFT+ – Max Sit ups (2 minutes), Max Push ups (2 minutes), Max Pull Ups and 2 Mile Run
  • 8 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
  • 6 Mile Run for Time, shorts and t-shirt
  • Multi-Modal Work Capacity for Time




What equipment is needed to complete this program?

  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 40# Sandbag (women); 60# Sandbag (men)
  • ALICE Ruck or same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledgehammer or a 10# dumbbell)
  • Pull up Bar
  • Foam Roller
  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

What if I have less then 7 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Skip ahead to Week 7 in this plan the week directly before Selection begins in order to deload.

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 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.

What Does 5x Sandbag Getups @ 40/60# Mean?
Women use a 40# sandbag for their getups, and men use a 60# sandbag.

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.

What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.

Can I see sample training?
Yes. On the Plan Product Page, click the “Sample Training” tab to see the entire first week of programming.

How do I access the plan?
You can access the plan via username and password 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:


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