The 24th STS Selection Training Plan is an intense 9-week, 6 day/week training program specifically designed to prepare athletes for the USAF 24th Special Tactics Squadron Selection Course. This program is intended to be completed in the 9 weeks directly prior to your selection course start week. Week 9 in the plan is an unload/taper week.
This plan trains multiple modes, but focuses on the AFSOC PAST and ruck-based endurance to prepare athletes for the many ruck-based events during the selection course. This is an intense 6 day/week plan that is intended to prepare athletes for the training volume they will encounter during selection. The plan includes multiple two-a-days.
Ruck and Endurance Focused, Assessment Driven
This training plan is ruck and endurance-focused. You will ruck 3x per week at various distances and intensities to build capacity under load as well as speed. The plan increases volume rapidly and is highly individualized. You will complete 4 event-specific assessments at multiple points throughout the plan with progressions tied to each:
- AFSOC PAST Test
- 5-Mile Run, slick
- 1RM, Front Squat + Hinge Lift
- 5-mile Ruck (45# + Rubber Rifle or 10# weight)
Event-Specific Strength, Work Capacity, and Chassis Integrity Work
You will complete a density progression based on assessed 1RM of Front Squat and Hinge Lift (tested during Weeks 1, 5). These strength sessions are coupled with Chassis Integrity grinds that train movements you will see at selection. You will also complete a long-duration work capacity event each week intended to build event-specific strength/muscular endurance at selection-specific movements.
You’ll work up to 18 miles at 60# plus a 10# rubber rifle, sledge, or dumbbell. If possible, these long rucks should be conducted off-trail, in hilly/mountainous terrain while maintaining a 15:00/mile pace.
- Monday – Weeks 1, 5, 9: PAST Evaluation; Weeks 2-4, 6-8: PAST work + threshold ruck
- Tuesday – Weeks 1, 5, 9: 5-Mile Run Assessment; Weeks 2-4, 6-8: Two-a-day — AM: swim work / PM: 5-Mile Run Progression Interval Work
- Wednesday – Work Capacity
- Thursday – Two-a-day — AM: Weeks 1, 5: 1RM Front Squat and Hinge Lift test/Chassis Integrity; Weeks 2-3, 5-6, 8: Strength Density Progression/Chassis Integrity / PM: Weeks 1, 5: 5-Mile Ruck Assessment; Weeks 2-4, 6-8: 5-Mile Ruck Progression Interval Work
- Friday – Recovery Run (4-7 mile)
- Saturday – Long Ruck (8-18 Mile)
- Sunday – Total Rest
- Fully-equipped functional fitness gym, including:
- Sandbag (Women – 40#, Men – 60#)
- Dumbells (35-75#)
- 16-18” step-up box
- Barbell, Plates, Squat Rack
- Stopwatch with repeating countdown timer (smartphone will work) – GPS watch to calculate pace is ideal
- 25m Pool
- 45#-60# ruck w/ 10# rubber rifle, or dumbbell
What if I have less than 9 weeks before the event?
Start at the beginning of the training plan, then on the week directly before selection, skip ahead and complete week 9 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; physical and mental stamina are also key to completing the 24th STS 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.
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: email@example.com
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.