Description
The Canadian JTF-2 Selection Training Plan is an intense 7-week, 6 day/week training program specifically designed to prepare athletes for the Canadian JTF-2 Selection Course. This program includes one taper week (Week 7) and is intended to be completed in the seven weeks directly prior to your selection course start week.
This plan trains multiple modes, but focuses on the JTF-2 Physical Fitness Selection Test and ruck-based endurance to prepare athletes to score well on the Physical Fitness Selection but to also have the endurance and mental fitness required to excel under the arduous conditions presented by the selection course. The plan includes very heavy training volume. The plan starts relatively slow but ramps-up quickly. There are multiple two-a-days and long-duration “mini events” on Saturdays varying in length from two to six hours. This volume is intended to prepare candidates for the volume they will encounter during selection. Be safe and smart about your training as you work through the program; don’t be afraid to cut down sessions, or if necessary, take an extra rest day if needed.
This is Version 1 of the plan, Built November, 2020.
FITNESS DEMANDS
Assessment Driven, Individualized Progression
The JTF-2 Selection Preparation Plan is individualized in that its progression is based on assessments taken at various points throughout the plan. Athletes will be tested on the following:
- 1.5 mile run
- Max push-ups
- Max pull-ups
- Max sit-ups
- 1RM Bench Press
- 25m swim in boots/utilities
- 12km Ruck (at 35kg)
These assessments and their accompanying progressions are overlaid with equipment-restricted Work Capacity and Chassis Integrity events intended to increase the athlete’s multi-domain endurance and durability.
Long Duration Mini-Events
The JTF-2 Selection Preparation Plan includes six long-duration “mini events” intended to build the athlete’s mental fitness and prepare him/her for the long days of constant movement and multiple fitness events. The “mini events” build rapidly in duration and intensity over the course of the plan and range in length from two to six hours. The events include unloaded running, ruck movements, and equipment-restricted work capacity events. You must eat and hydrate throughout these events to avoid crashing. Every person’s body responds differently to eating/drinking during endurance events; use these “mini events” to hone your game day nutrition.
WEEKLY SCHEDULE
Weeks 1, 4, 7:
- Monday – Physical Fitness Selection Testing (push-ups, pull-ups, sit-ups, bench, 1.5 mile run) / Swim test
- Tuesday – Physical Fitness Selection Testing (12km ruck)
- Wednesday – Work Capacity
- Thursday – (2-a-day): AM: Physical Fitness Selection Work (calisthenic/bench progression) / Chassis Integrity; PM: 1.5 mile progression
- Friday – Recovery run
- Saturday – long duration “mini event”
- Sunday – Total Rest
Weeks 2, 3, 5, 6:
- Monday – Work Capacity
- Tuesday – (2-a-day): AM: Physical Fitness Selection Work (calisthenic/bench progression) / Chassis Integrity; PM: 12km Ruck interval work
- Wednesday – Work Capacity
- Thursday – (2-a-day): AM: Physical Fitness Selection Work (calisthenic/bench progression) / Chassis Integrity; PM: 1.5 mile progression
- Friday – Recovery run
- Saturday – long duration “mini event”
- Sunday – Total Rest
REQUIRED EQUIPMENT
- Fully-equipped functional fitness gym, including:
- Flat bench w/ bar/weights for Bench Press test
- Dumbells/Kettlebells (for farmer’s carry)
- Flat bench or 20″ box for step ups
- Pull-up bar
- Sandbag (40# for women, 60# for men)
- Stopwatch with repeating countdown timer (smartphone will work) – GPS watch to calculate pace is ideal
- 25m Pool
- 35kg ruck w/ 5kg rubber rifle, sledge, or dumbbell
COMMON QUESTIONS
What if I have less than 7 weeks before the event?
Start at the beginning of the training plan, then on the week directly before selection, skip ahead and complete week 7 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 JTF-2 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 exercises, or the prescribed interval times for the rucks, 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 is the difference between “AMRAP” and “Grind” in the workout event pacing?
“AMRAP” means “As many rounds as possible” in the prescribed event duration. Fight through to get as many rounds and fractions of a round as you can (e.g. 7 rounds plus 4 Sandbag clean + press from the 8th round). “Grind” means you should work steadily, but not frantically through the exercises for the prescribed time or number of rounds.
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.