Description
PROGRAM DESCRIPTION:
The following program is designed to prepare an athlete for successful completion of the Australian Special Forces Entry Test. There is no ‘passing’ score for the events in the Special Forces Entry Test. Your results will be measured against your peers, so it pays to be as prepared as possible for the individual events. Below is a list of the events for the Special Forces Entry Test – all events are conducted in one day.
- 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
- Audio for Push Up/Pull Up Cadence Beeps
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.