CANSOFCOM PFSE 3 Training Plan

CANSOFCOM PFSE 3 Training Plan

$29.00

  • 6-Week, 5x day/week training plan for the CANSOFCOM PFSE 3
  • Begins with the PFSE 3, and automatically “scales” to the individual
  • Focused on PFSE events – Relative Hand Grip, 72kg (160#) Back Squat, Pull Ups, Sit Ups, Push Ups, 20m Shuttle test, 12km Ruck, Combat Swim Test
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

The Canadian Special Operations Forces Command (CANSOFCOM) Physical Fitness Screening Evaluation (PFSE) 2 Training Plan is an intense 6-week, 5 day/week training program specifically designed to prepare athletes for the PFSE 2. This program includes one taper week (Week 6) and is intended to be completed in the six weeks directly prior to your PFSE 2.

Pleae note, the PFSE 3 is for Special Forces Operators (SF Operators).

PFSE 3 Events and Standards: 

Day 1

  • Relative Hand Grip ≥ 1.00;
  • Standard Load Squat (72kg/160lb), 11 reps;
  • Pull-ups, ≥ 5 reps, continuous;
  • Sit-ups, ≥ 40 reps, 1-min;
  • Push-ups, ≥ 40 reps, continuous;
  • 20m shuttle run, ≥ Level 9.0;

Day 1 or 2

  • Combat Swim Test, 25m (no floatation, no time limit); and

Day 2 or 3

  • Modified Ruck March, ≤ 2:24:00 hr:min:sec (12 km, 35 kg rucksack, no helmet, no rifle).

This is Version 1 of the plan, Built October, 2025.

WEEKLY SCHEDULE

Weeks 1, 3, 6

  • Monday: PFSE 3 – Day 1
  • Tuesday : 12km Ruck For Time – Day 2
  • Wednesday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength
  • Thursday: Ruck Intervals
  • Friday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength

Weeks 2, 4, 6

  • Monday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength
  • Tuesday : Ruck Intervals
  • Wednesday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression
  • Thursday: Ruck Intervals
  • Friday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength

PROGRESSIONS

Push Up, Sit Up, and Pull Up Progression 
The Push Up, Pull Up, and Sit Up assessments in the PFSE 3 are continuous, meaning you can not rest in any position during these assessments. Do as many as you can unbroken. Get a feel for your pacing – starting too fast will burn you out and may result in less total push ups. Find a pace that works for you to maximize your performance.

During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last assessment in the program. The results are automatically scaled to your current capabilities.

Rucking Progressions
The rucking assessment is 12km @ 35kg pack. In order to increase your rucking speed, you’ll train rucking via 4km repeat ruck intervals, 2x/week. The interval pace you’ll ruck is based on your most recent 12km Ruck Assessment finish time. Again, in this way, the plan automatically scales to your incoming ruck fitness, and the re-assessments assures your are continually pushed as your fitness increases.

Standard Load Back Squat Progression (72kg)
The Standard Load Back Squat (72kg) is completed to 42BPM metronome as per the latest information we have received. You must drop on to the bottom on one beat, and rise to the top on the next beat. The Squat progressions in the plan are also based on your most recent assessment performance and are performed to this 42BPM metronome cadence.

20m Shuttle (BEEP TEST)
The test involves running continuously between two points that are 20 meters apart. These runs are synchronized with a pre-recorded audio, which plays beeps at set intervals. You must be at the line when the beep sounds. As the test proceeds, the interval between each beep speeds up, forcing you to increase your speed. You are allowed only one level to beep before you reach the line. If you do not make the next interval then the most recent level completed is your final score.

For the Beep Test and the follow-on progressions, you will require an audio source to listen to the Beeps.

CLICK HERE for a link to an audio recording of the Bleep Test Timer.

You will perform Shuttle Sprints based off your Beep Test score. This chart will tell you how many repetitions you will complete each round. One 20 meter length equals one rep.

Set up a 10m marker halfway between your 20m markers. So if your prescribed reps are 11.5 then you would sprint 11 full reps + half a rep.

REQUIRED EQUIPMENT

  • Pull Up Bar
  • Timepiece or stopwatch with repeating countdown timer (smartphone app will work)
  • 25m known distance with cones or markers
  • Audio for BEEP Test Cadence Beeps (smartphone app will work)
  • 42 BPM Metronome (smartphone app will work)
  • Foam Roller
  • Swimming pool, Life Vest
  • Rack, Barbell, and Plates (72kg/160#) for Back Squat
  • Ruck with 35# and known distance track – 12km and 4km

COMMON QUESTIONS

What if I can’t make the prescribed reps for the exercises?
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: 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


  • Pull Up Bar

  • Timepiece or stopwatch with repeating countdown timer (smartphone app will work)

  • 25m known distance with cones or markers

  • Audio for BEEP Test Cadence Beeps (smartphone app will work)

  • 42 BPM Metronome (smartphone app will work)

  • Foam Roller

  • Swimming pool, Life Vest

  • Rack, Barbell, and Plates (72kg/160#) for Back Squat

  • Ruck with 35# and known distance track - 12km and 4km


Sample Training

MONDAY

SESSION 1

Obj: PFSE 3 No. 1

Warm Up:
3 Rounds
8x Back Squat @ 65# or 30kg
8x Push Ups
8x Sit Ups
2x Pull Ups
4x 20m Shuttle Sprint – Start slow and increase speed as you warm up
Instep Stretch
Lat/Pec Stretch

Training:

(1) PFSE 3 No. 1

  • Relative Hand Grip using Hand Dynamometer – Both Hands

    • No Hand Dynamometer? Do a dead hang from a pull-up bar (overhand grip) for time instead.
      RECORD DYNAMOMETER RESULTS IN KG BY ADDING BOTH HAND VALUES
      To find score results: Combined both hand values (kg) ÷ Body mass (kg) + 20

(2) Standard Load Back Squat – 72kg (160#)
Max Reps to a 42 BPM Metronome

  • Load the barbell to 72kg (160#) and set a metronome to 42 beats per minute (BPM).

  • On “Go,” drop to the bottom of the squat on one beat, rise to the top on the next.

  • Continue this rhythm until failure.
    RECORD TOTAL REPS

(3) Rest 5 Minutes
Max Rep Continuous Pull Ups
RECORD RESULTS

(4) Rest 3 Minutes
Max Rep Sit Ups in 1 Minute
RECORD RESULTS

(5) Rest 5 Minutes
Max Rep Continuous Push Ups
RECORD RESULTS

(6) Rest 5 Minutes
20m Shuttle Test – Audio found in Program Overview
RECORD LEVEL

(7) Combat Swim Test

  • Vertical Jump into water

  • Swim 25m while wearing combat attire (combat shirt, trousers, boots) and carrying a replica C7 rifle

  • No time limit, but cannot touch bottom or pool sides
    PASS/FAIL

(Optional – Complete later in the day if swimming is suspect.)

(8) 2 Rounds
5x Shoulder Dislocates
Ham Hip Mobility Drill

TUESDAY

SESSION 2

Obj: Ruck Assessment

Warm Up:
3 Rounds
10x Push Ups
5x Walking Lunges
Run 100m – Start slow and increase speed as you warm up
Instep Stretch
Lat/Pec Stretch

Training:

(1) Ruck 12km for Time – 35kg Ruck, No Helmet, No Rifle
RECORD RESULTS

(2) 1 Round
Foam Roll Complex

WEDNESDAY

SESSION 3

Obj: Squat, Calisthenic, Beep Test Work, Grip Training

Warm Up:
3 Rounds
8x Back Squat @ 65# or 30kg
8x Push Ups
8x Sit Ups
2x Pull Ups
4x 20m Shuttle Sprint – Start slow and increase speed as you warm up
Instep Stretch
Lat/Pec Stretch

Training:

(1) 6 Rounds
30% of your Back Squat Reps from Session 1 @ 72kg (160#)

  • Complete the reps to a 42 BPM Metronome – exactly like the assessment.

  • Rest 60 seconds between rounds.

(2) 6 Rounds, Every 75 Seconds
30% Max Rep Continuous Pull Ups from Session 1

(3) 6 Rounds, Every 75 Seconds
30% Max Rep Sit Ups from Session 1

(4) 6 Rounds, Every 75 Seconds
30% Max Rep Push Ups from Session 1

(5) 10 Rounds, Every 2 Minutes
20m Shuttle Sprints – Find reps from Beep Test Interval Chart using Session 1 results

(6) 10 Rounds, Every 60 Seconds
10-Second Dead Lift Hold with Over Crush @ 135#

  • On “Go,” deadlift 135# (60kg) with an overhand grip and crush the bar as hard as possible for 10 seconds.

  • Drop bar, rest remaining 50 seconds.

(7) 2 Rounds
3x Floor Slide
Hip Flexor Stretch

THURSDAY

SESSION 4

Obj: Ruck Intervals

Warm Up:
3 Rounds
10x Push Ups
5x Walking Lunges
Run 100m – Start slow and increase speed as you warm up
Instep Stretch
Lat/Pec Stretch

Training:

(1) 2 Rounds
Ruck 4 Miles @ 35kg Ruck + 4.5kg Sledge/Dumbbell

  • Maintain your “12km Interval Pace” using your Session 2 12km Ruck time and the MTI Ruck Calculator.

  • Rest 8 Minutes between efforts.
    Ruck Calculator available in Program Overview

(2) 2 Rounds
Hug – Hip Mobility Drill
Foam Roll Lower Back

FRIDAY

SESSION 5

Obj: Squat, Calisthenic, Beep Test Work, Grip Training

Warm Up:
3 Rounds
8x Back Squat @ 65# or 30kg
8x Push Ups
8x Sit Ups
2x Pull Ups
4x 20m Shuttle Sprint – Start slow and increase speed as you warm up
Instep Stretch
Lat/Pec Stretch

Training:

(1) 6 Rounds
30% of your Back Squat Reps from Session 1 @ 72kg (160#)

  • Complete the reps to a 42 BPM Metronome – exactly like the assessment.

  • Rest 60 seconds between rounds.

(2) 6 Rounds, Every 75 Seconds
30% Max Rep Continuous Pull Ups from Session 1

(3) 6 Rounds, Every 75 Seconds
30% Max Rep Sit Ups from Session 1

(4) 6 Rounds, Every 75 Seconds
30% Max Rep Push Ups from Session 1

(5) 10 Rounds, Every 2 Minutes
20m Shuttle Sprints – Use Beep Test Chart, based on Session 1 results

(6) 10 Rounds, Every 60 Seconds
10-Second Dead Lift Hold with Over Crush @ 135#

  • On “Go,” deadlift 135# (60kg) with an overhand grip and crush the bar as hard as possible for 10 seconds.

  • Drop bar, rest remaining 50 seconds.

(7) 2 Rounds
Toe Touch Complex

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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