This is a selection-specific 9-week, 6 day/week training program specifically designed to prepare athletes for the Norwegian Marinejegerkommandoen (MJK) Selection Course.
This is version 1 of this plan, built in January 2021.
The plan includes a 2-week taper, and is designed to be completed the 9 weeks directly prior to your course start week. This is an intense, 6 days/week training plan, including multiple 2-a-days.
The plan includes 2 specific selection assessments and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks:
- (1) MJK Gate Fitness Assessment – Max Rep Pull Ups, Brutal Bench, Push Ups, 5km Run with 9kg Pack, 25m Underwater Swim and 400m Swim for time.
- (2) 5km Ruck Run for Time @ 20 kg dry ruck, chest rig, Weapon or 4kg dumbbell, Full Cammies/Boots, Helmet
Between assessment weeks you’ll complete assessment-based, specific progressions based on your most recent assessment results. In this way, the plan automatically “scales” to your incoming fitness, and continues to push you as your fitness improves.
In addition, the plan includes intense training for …
- Water Confidence Drills including treading
- Multi-Mode Work Capacity for team events
- Unloaded Running
- Step ups for uphill movement under load
- Leg Blasters for downhill loaded movement and overall leg strength
- Extended, multi-modal “Mini Events” on Saturdays
- Intense Chassis Integrity work (functional core)
- Mon – AM Gate PFT, PM Swimming & Water Confidence
- Tues – 15 kilometer Ruck Run for Time @ 20 kg, Flat Course
- Wed – PFT Work, Step Ups
- Thurs – Strength, Work Capacity, Chassis Integrity
- Fri – Unloaded Running
- Sat – Mini Events
This is a limited equipment program. The following equipment is required:
- 28kg Sandbag
- Stop Watch with repeating countdown timer (Smartphone will work)
- Ruck with 9kg and 20kg of Load
- Weapon or 4kg dumbbell
- Swimming Pool
- Pull Up Bar
- 16-18″ Bench or Box for Step Ups
- Foam Roller
What if I have less then 9 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway, then on the week directly before selection, skip ahead and complete week 10 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, and physical and mental stamina is also key to completing the 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 bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?
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.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 27 kg sandbag = 50x total reps, 25x each shoulder.
Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.
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: firstname.lastname@example.org
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.