By Charlie Bausman
This intense, 6-Week, 5 day/week training plan is “sport-specifically” designed to prepare candidates for the physical demands of the 1-day Australian Special Forces Entry Test.
The Events
- Cadence Push Ups
- Cadence Pull Ups
- 3.2km Run with 8kg webbing gear + 4kg weapon
- Pack March 1.5 Hours for Max Distance @ 28kg pack + 4kg weapon
- Swim Test – 2 Min Tread and 400m Swim in Cammies
The training program deploys the scored events on the Monday of Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions. In this way the plan automatically scales to the fitness of the individual athlete and continues to push them as their fitness improves. It’s designed specifically to improve results on graded events.
Complete this plan 6 weeks directly before your Special Forces Entry Test date. Week 6 is a deload week. Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the test date, begin at Session 1 and progress as far through the program as you can.
You’ll Train 5 days a week during this program. Saturday and Sunday are total rest. Here is an outline of the schedule:
Weeks 1, 3, 6
- Monday: Special Forces Entry Test
- Tuesday: Push Up/Pull Up Work, Swim + Tread
- Wednesday: Ruck Run Intervals
- Thursday: Push Up/Pull Up Work, Running Intervals
- Friday: Ruck Run Intervals
Weeks 2, 4, 6
- Monday: Push Up/Pull Up Work, Running Intervals
- Tuesday: Ruck Run Interval
- Wednesday: Push Up/Pull Up Work, Swim + Tread
- Thursday: Push Up/Pull Up Work, Running Intervals
- Friday: Ruck Run Interval
Required Equipment:
- Course or Track of known distance for 1.5 Hour Ruck Assessment and Intervals
- Ruck @ 28kg
- Webbing Gear @ 8kg
- Sledge or Dumbbell @ 4kg
- Pull Up Bar
- Timepiece or stopwatch
- 25m or 50m Pool
Questions?
Email coach@mtntactical.com
More on the Australian Special Forces Entry Test Training Plan HERE