Civil Affairs Selection & Assessment Training Plan

Civil Affairs Selection & Assessment Training Plan

$69.00

  • 8-Week, 5 day/week sport-specifically designed to prepare athletes for the fitness demands of Civil Affairs Selection.
  • 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 Civil Affairs Selection – specifically rucking, running, calesthenic-based “smokers,” grip strength, etc. It includes a taper into selection
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

Civil Affairs Selection and Assessment Overview

The following is a sport-specific 8-week program designed to prepare athletes for the U.S. Army Civil Affairs Selection and Assessment. The plan is designed to be completed the 8 weeks directly prior to your course start week.

This program gets progressively harder each week. 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.

This training program trains for the physical training standards a soldier is expected to pass at the Civil Affairs Selection, including the 12-Mile Ruck, 5-Mile Run, and AFT.

The plan includes 3 specific assessments and follow-on percentage based progressions which allow the training program to automatically scale to your level of fitness. You’ll take these assessments 3 times over the 8 week program:

  • AFT – 3RM Trapbar Deadlift, Max Hand Release Push Ups (2 minutes), Sprint-Drag-Carry, Max Plank, and 2 Mile Run
  • 8 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
  • 5 Mile Run for Time

This is Version 2 of the plan, updated July 2025.

Weekly Training Schedule

  • Monday: AFT (Week 1, 4, and 7), AFT Deadlift, Pushups, and Plank Work in the AM and Ruck Intervals in the PM (Week 2, 3, 5, and 6)
  • Tuesday: Easy Run (Week 1, 4, and 7), AFT Sprint-Drag-Carry and 2 Mile Run Work (Week 2, 3, 5, and 6)
  • Wednesday: 5 Mile Run Assessment (Week 1, 4, and 7), 5 Mile Run Work (Week 2, 3, 5, and 6)
  • Thursday: AFT Deadlift, Pushups, and Plank Work
  • Friday: 8 Mile Ruck Assessment (Week 1, 4, and 7), Long Ruck (Week 2, 3, 5, and 6)

Below is how this training program trains the specific events in the AFT:

AFT Event How This plan Trains For It
3RM Dead Lift Dead Lifts based on your most recent AFT 3RM. We deploy our “Big 24: progression methodology to train your 3RM. Note…the Army video of the AFT uses a Trap Bar for dead lifts. You may not have access to a Trap Bar – if not, do your 3RM Dead Lift in the AFT using a regular straight Olympic bar and use the straight bar for the progressions in this plan.
Hand Release Push Ups This plan deploys our Density progression for bodyweight exercises to train your Hand Release Push Ups.
Sprint-Drag-Carry This plan trains this event with two methods: (1) 150m Shuttle Repeats to train anaerobic fitness and (2) 100m shuttle efforts for the drag, lateral shuttle, and kettlebell carry.
Plank Assessment-based, density progression using your most recent assessment result.
2 Mile Run For Time 800m interval repeats based on your most recent AFT 2-Mile Run Time.

Please click HERE for an official US Army AFT Website describing the AFT and it’s events.

Please click HERE for the AFT Scoring Tables.

Please click HERE for the Civil Affairs assessment and selection preparation handbook containing physical standards and general guidelines.

RUCK AND RUN INTERVALS
The training plan includes scaled paces for your 5 Mile Run work and 8 Mile Ruck work. These paces are based on your assessment results from the 8-Mile Ruck and 5-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 Running Calculator and Ruck Calculator to find your interval pace for the assigned distance.

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 40/60# Sandbags (40# for Women, 60# for Men)
  • Rope for Sandbag Pulls
  • ALICE Ruck or same ruck you will use, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
  • 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.

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 60# Sandbag
  • ALICE Ruck or same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
  • Pair of 25# Dumbbells
  • 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 miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 8 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Skip ahead to Week 8 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, its 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.

Unfamiliar Exercises?
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.

More Questions?
Email coach@mtntactical.com

Good Luck!

Rob Shaul, Mountain Tactical Institute

Created July, 2017

Required Equipment


  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.

  • 60# Sandbag

  • ALICE Ruck or same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)

  • Pair of 25# Dumbbells

  • 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 ENTIRE FIRST WEEK OF THIS TRAINING PLAN:

SESSION 1
Obj: Assessment – AFT No. 1

Warm Up:

3 Rounds
8x Dead Lift – Increase weight each round as you warm up
4x Hand Release Push Ups
4x 25m Shuttle
8x Sit Ups
Instep Stretch
Lat + Pec Stretch

Training:

(1) Work Up to 3RM Dead Lift
– Note: You have just 5 minutes. We recommend two 3-rep efforts working up, then 1–2x 3RM attempts. Don’t go heavier than 420 pounds.

*** Rest 2 Minutes

(2) Max Hand Release Push Ups in 2 Minutes
– Note: Rest position is in the front leaning rest position (high plank)

*** Rest 2 Minutes

(3) Sprint-Drag-Carry for Time
– Note: Start from prone, drag a 90-pound sled, and carry 45-pound kettlebells or dumbbells

*** Rest 2 Minutes

(4) Max Plank for Time

*** Rest 5 Minutes

(5) Run 2 Miles for Time
RECORD ALL SCORES

SESSION 2
Obj: Easy Run

Warm Up:

—

Training:

(1) 60-Minute Easy Run
"Easy" = You can speak in full sentences while moving

SESSION 3
Obj: Assessment – 5-Mile Run No. 1

Warm Up:

—

Training:

(1) Run 5 Miles for Time
RECORD RESULTS

SESSION 4
Obj: Dead Lift, Hand Release Push Up, Plank

Warm Up:

3 Rounds
8x Dead Lift – Increase weight each round as you warm up
4x Hand Release Push Ups
4x 25m Shuttle
8x Sit Ups
Instep Stretch
Lat + Pec Stretch

Training:

(1) 8 Rounds – AFT Deadlift
– Round 1: 3x @ 65% of Finish Load
– Round 2: 3x @ 75% of Finish Load
– Round 3: 3x @ 85% of Finish Load
– Rounds 4–8: 3x @ (3RM – 10 lbs)
– 3rd World Squat Stretch between each round
– Example: If your 3RM from Session 1 was 225 lbs, use 215 lbs for Rounds 4–8

(2) 6 Rounds, Every 75 Seconds
30% Hand Release Push Ups
Use SESSION 1’s AFT HRPU Assessment to determine reps
Rest with whatever time is remaining in the 75-second interval

(3) 6 Rounds
30% Max Plank Time
Rest 30 Seconds between rounds
Use SESSION 1’s AFT Plank Assessment to determine time

(4) 2 Rounds
Toe Touch Complex
5x Shoulder Dislocates

SESSION 5
Obj: Assessment – 8-Mile Ruck No. 1

Warm Up:

—

Training:

(1) Ruck 8 Miles for Time
– 45# Ruck + Rifle, Rubber Mallet, or 10# Dumbbell
– This is a timed assessment
– Ruck run the entire 8 miles if possible
– If not, run/walk to finish as fast as you can
– Wear full cammies and boots
RECORD RESULT

Testimonials

11.22.25
"I am in the best shape of my life thanks to CAAS prep v2. For the first time ever I’m pulling 320-340 deadlift with zero back pain, and I’ve decreased my 2MR by 50 sec and my 5MR by about 5-6min." - S.

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.
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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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