German Kommando Spezialkräfte (KSK) Training Plan / KSK 10-Wochen Kommando Spezialkräfte Auswahlverfahren

$59.00

  • 10-Wochen Kommando Spezialkräfte Auswahlverfahren Trainingsplan
  • Sportspezifisch, hohes Trainingsvolumen
  • Inklusive Leistungsdiagnostik, Langstrecken Märsche und Intervall-Läufe
  • Dieser Trainingsplan ist einer von über 200 Plänen die zusammengefasst in der Athlete’s Subscription erhältlich sind.

Description

Dieser Trainingsplan sollte 10 Wochen vor dem Antritt zum KSK Auswahlverfahren absolviert werden.

In den Wochen 1, 5 und 9 wirst du Tests zur Leistungsdiagnostik (sog. Fitness-Tests) absolvieren. In den Wochen 2, 3, 4, 6, 7, 8 wirst du 6 Trainingstage absolvieren, in den Wochen 1,5,9 sind es 5 Trainingstage. Die Intensität der Trainingseinheiten orientiert sich jeweils an den Ergebnissen der Fitness-Tests. Dadurch ist der Trainingsplan individuell auf dich abgestimmt. Deswegen ist es wichtig, dass du deine Wiederholungen und Zeiten dokumentierst und die Ergebnisse des letzten Fitness-Tests als Vorlage nimmst. In den Wochen 1 bis 4 wirst du die Ergebnisse des Fitness-Tests von Woche 1 nehmen. In den Wochen 6 bis 10 die Ergebnisse des Fitness-Test von Woche 5.

Die Wochen 9 und 10 sind geringer in der Intensität und dafür gedacht dich fit zu halten und dir Zeit zur Regeneration zu geben bevor du mit dem offiziellen Auswahlverfahren beginnst.

Die Freitage in den Wochen 2, 3, 4, 6, 7, 8 beinhalten lange, physisch und mental anspruchsvolle Märsche die bis zu 28 km lang sind. Die darauffolgenden Samstage beinhalten ebenfalls lange Märsche. Du solltest dich also vorab hinsichtlich deiner Ausrüstung und deiner Verpflegung vorbereiten um diese Einheiten erfolgreich absolvieren zu können.

Dieser Trainingsplan umfasst ein sehr hohes Trainingsvolumen das körperlich sehr anspruchsvoll ist. Er beinhaltet Fitness-Tests die dich an deine physische Leistungsgrenze bringen werden, hoch intensive Laufeinheiten, Langstrecken Märsche sowie mehrere Tage mit 2 Trainingseinheiten pro Tag.

Zusammengefasst hat dieser Trainingsplan die Prämisse deine Marsch-Leistung, muskuläre Ausdauer, Arbeitsleistung (=Work Capacity) sowie gleichzeitig deine Strapazierfähigkeit zu steigern um das Verletzungsrisiko während des Auswahlverfahrens zu vermindern.

***************** WICHTIG ****************

Der nachfolgende Trainingsplan ist ein Vorschlag für die Vorbereitung zum Auswahlverfahren. Wir können nicht garantieren, dass wenn du diesen Trainingsplan absolvierst, du auch das KSK Auswahlverfahren erfolgreich bestehst.

 

Wochenaufstellung

Fitness-Test Wochen 1, 5 und 9

  • Montag: KSK Physical Fitness Test (KSK PFT)
  • Dienstag: Core + Lauf-Test
  • Mittwoch: 20 km Marsch-Test
  • Donnerstag: PFT Training
  • Freitag: Work Capacity + Core

Wochen 2, 3, 5, and 6

  • Montag: Frühe Einheit: PFT Training; Späte Einheit: Kraft
  • Dienstag: Mittellanger Marsch
  • Mittwoch: Frühe Einheit: Work Capacity; Späte Einheit: Marsch Intervalle
  • Donnerstag: Core + Standweitsprung + Lauf Intervalle
  • Freitag: Langstrecken Marsch
  • Samstag: Langstrecken Marsch

 

Häufig gestellte Fragen

Wie lange dauern die Einheiten?
Dies ist unterschiedlich, basieren vor allem auf den Zeiten wie schnell du läufst und marschierst. Montags sollte eine gute Stunde für die Frühe Einheit dauern (abhängig von deiner Laufzeit) und rund 45 Minuten für die Späte Einheit. Dienstags, Freitags und Samstags werden alle mehr als 90 Minuten dauern. Die frühen Einheiten Mittwochs und Donnerstags dauern ca. 1 Stunde. Die späte Einheit Mittwochs kann 45-90 Minuten dauern, abhängig von der Woche.

Ich habe keine 10 Wochen bis zum Auswahlverfahren. Was soll ich tun?
Beginne am Start und arbeite dich soweit vor bis Dein Auswahlverfahren beginnt. Fang nicht mittendrin an oder überspringe Einheiten. Mit Ausnahme von: 2 Wochen vor dem Datum Deines Auswahlverfahrens, springe zu Woche 9 und 10.

Wie zähle ich Flutter Kicks?
Flutter kicks erfolgen im 4er Takt, Bsp.: ein-zwei-drei- EINS – ein-zwei-drei- ZWEI – ein-zwei-drei- DREI.

Wie zähle ich Sandbag Get-ups, Lunges, and Step-ups?
Sandbag Get-ups: 1 Wdh. = jedes Mal wenn du dich hinlegst und wieder aufstehst (= 50x Sandbag Get-ups sind 50 gesamt)
Lunges: 1 Wdh. = lunge mit jedem Bein (= 5x Lunges sind 10 gesamt, 5 pro Bein)
Step-ups: 1 Wdh. = mit beiden Füßen auf der Box/Bank stehen (= 50x Step-ups sind 50 gesamt, 25 pro Bein)

Was bedeutet das “#” Symbol?
Pfund (lbs.)

Was tue ich wenn ich eine Einheit verpasse?
Setze das Training chronologisch fort. Die Einheiten bauen systematisch aufeinander auf.

Wo finde ich Übungen die mir nicht geläufig sind?
Alle Übungen in diesem Trainingsplan findest du in unserer Übungsdatenbank HIER.

Wie kann ich den Plan einsehen?
Indem du dich über deinen Account über unsere Website oder über unsere App (Mtn Tactical Fitness) einloggst.

Required Equipment

Um den Trainingsplan zu absolvieren, benötigst du folgendes Equipment:




  • Trainingskleidung/Sportkleidung, Shirt und Hose

  • Uniform und Stiefel

  • Laufschuhe

  • 1.25 kg (2.5#) und 2.5 kg (5#) Gewichte (dies können Scheiben oder Hanteln sein)

  • 10 kg  (25#) Hantel

  • 17.5 kg (40#) Hantel

  • Rucksack

  • 4 kg (10#) Gewicht, Vorschlaghammer oder Kunststoff Gewehr

  • 36 kg (80#) Sandsack - hier solltest du einen aus Kunststoff, einen robusten Seesack oder unsere verwenden.

  • Foam Roller

  • Klimmzug Stange

  • Laufbahn oder Strecke mit angegebenen Distanzen

  • Schwimmbahn

  • Stoppuhr (minimum) oder GPS-Uhr (besser, aber kein Muss)

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

Athlete’s Subscription Package

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This Plan is one of 200+ plans included in the Athlete's Subscription.