This program is intended to be done the 10 weeks prior to starting KSK Selection.
You will take fitness assessments during Weeks 1, 5, and 9. You will train 6 times a week during Weeks 2, 3, 4, 6, 7, and 8 and 5 days a week during 1, 5, and 9. You will use the results from the assessments in subsequent training sessions. These assessments scale the training program to your ability. Always record your reps/times and always use the results from the most recent assessments. In Weeks 1 through 4, you’ll use the results from Week 1’s assessments. In Weeks 6 through 10, you’ll use the results from Week 5’s assessments.
Weeks 9 and 10 are taper weeks designed to keep you fit and allow you to recover before you begin selection.
The Friday of Weeks 2, 3, 4, 6, 7, and 8 contain physically and mentally demanding long distance rucks up to 28 km, and is followed by another, marginally shorter ruck on Saturday. You must prepare your equipment and nutrition ahead of time to complete these sessions.
This is a very intense training program. It includes assessments designed to be performed at your physical limit, high intensity runs, long distance rucks, and multiple 2-a-day training days.
Overall, this program has a sharp focus on improving your ruck performance and endurance, muscular endurance, and work capacity, while also dedicating time to improve your durability in order prevent injury during the selection course.
- Assessment Weeks (1, 5, and 9)
- Monday: KSK Physical Fitness Test (KSK PFT)
- Tuesday: Core + Standing Long Jump + Run Assessment
- Wednesday: 20 km Ruck Assessment
- Thursday: PFT Work
- Friday: Work Capacity + Core
- Weeks 2, 3, 5, and 6
- Monday: AM Session: PFT Work; PM Session: Strength
- Tuesday: Mid-Distance Ruck
- Wednesday: AM Session: Work Capacity; PM Session: Ruck Intervals
- Thursday: Core + Run Intervals
- Friday: Long Distance Ruck
- Saturday: Long Distance Ruck
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.