160th SOAR (A) Assessment & Training Course Plan
$98.00
- 7-Week, 6 day/week sport-specifically designed to prepare athletes for the fitness demands of 160th SOAR (A) Green Platoon Assessment & Training Course.
- Intense often 2x/day training program with high levels of volume and stress.
- This plan is “sport specific” to the specific fitness demands you’ll face at Green Platoon – specifically rucking, running, multi-modal work capacity “smokers,” grip strength, etc. It includes a taper into selection
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This is a sport-specific 7-week program is specifically 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.
This 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.
PROGRAM DESCRIPTION
This program gets progressively harder each week, until week 7, when the training tapers down into the start of selection. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.
To successfully complete this program you’ll need to make training for selection a priority during your work day.
Ruck & Run Intensive
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.
WEEKLY SCHEDULE
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
Assessments
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 from 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
EXERCISE PROGRESSIONS
During this train-up every number of repetitions you perform is based on the number of repetitions you completed during your latest APFT
Example: Athlete Performs 50x Sit-ups on initial APFT during Session 1. Session 7 from the plan calls for:
6 Rounds
Sit-ups
30% of your Max Reps scored on Session 1, every 75 Seconds
→ 30% of 50x Sit-ups is 15 (3. x 50 = 15). Set a repeating timer for 75 seconds.
On Round 1, do 15x Sit-ups as fast as possible, then rest for the remaining time left in the interval. When the Round 2’s 75 seconds is up, sprint
through 15x sit-ups again for Round 2, rest the remainder of the interval, etc. through 6 Rounds.
Ruck and Run Intervals
The training plan includes scaled paces for your runs and rucks. These paces are based on your assessment results from the 8-Mile Ruck, 2-mile APFT run, and 6-mile run. You’ll take these assessments 3 times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run and rucking speed. The interval distances are shorter and pace faster than your latest assessment pace. You’ll use the MTI Running Calculator and Ruck Calculator to find your interval pace for the assigned distance.
Uniform for Ruck and Runs
- 8 Mile Ruck Assessment and 2-Mile Repeats – Full cammies, boots, 10-pound rubber rifle, sledgehammer, or dumbbell, 45# ruck plus water
- 6-Mile Run, 2-Mile Run, and their interval repeats – Shorts, t-shirt, sneakers
- Long Saturday Rucks – Full cammies, boots, 10-pound rubber rifle, sled hammer, or dumbbell, 45# ruck plus water
Rucking Advice
Use this training plan to get your rucking dialed – including boots, pack loading (weight high instead of low seems to help), pacing, nutrition, and hydration dialed. Ruck in the same boots you’ll take to selection. Refuel the same way you’ll refuel at selection, etc. One tip for the Rucks – Run 3 Minutes, Walk 3 Minutes can help you keep on pace. Also, work to increase the frequency of short strides to increase speed, rather than stretching out your stride.
COMMON QUESTIONS
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. 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: 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
- 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.
Sample Training
Below is the First Week from this Training Plan:
***************
SESSION 1
Obj: Assessment (APFT+ #1)
Warm up:
3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
Run 50m
Instep Stretch
Rest 5 Minutes
Training:
(1) 2 min. Max Push-Ups
Rest 5 Minutes
(2) 2 min. Max Sit-Ups
Rest 5 Minutes
(3) Max Rep Pull Ups
(3) 2 Mile Run (timed)
RECORD YOUR CALISTHENIC SCORES & RUN FINISH TIME
***************
SESSION 2
Obj: Assessment
Warm up:
4 Rounds
100m Run
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
Training:
(1) Run 6 miles for Time
RECORD YOUR FINISH TIME
***************
SESSION 3
Obj: Assessment
Warm up:
3 Rounds
8x Squats
8x Hand Release Push-Ups
8x Sit-Ups
Run 50m
Instep Stretch
Training:
(1) 8 Rounds for Time
5x Sandbag Burpees @ 40/60#
10x Sandbag Back Squats @ 40/60#
Rope Climb
Run 200m with Sandbag
RECORD FINISH TIME
***************
SESSION 4
Obj: APFT+ Work
Warm up:
3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
Run 50m
Instep Stretch
Training:
(1) 6 Rounds, every 75 seconds
30% of max rep Push-ups from SESSION 1's APFT+
(2) 6 Rounds, every 75 seconds
30% of max rep Sit-ups from SESSION 1's APFT+
(3) 6 Rounds, every 75 seconds
30% of max rep Pull Ups from SESSION 1's APFT+
(4) 4 Rounds
Run 800m at the "800m Interval Pace" based on SESSION 1's 2-mile Run Time and the MTI Running Calculator
Rest 2 Minutes between runs
***************
SESSION 5
Obj: Rest Day
***************
SESSION 6
Obj: Ruck Assessment
(1) 8 Mile Ruck for Time, Flat Course
Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell
RECORD YOUR FINISH TIME
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