USAF STO/CRO Phase II Selection Training Plan

$99.00

  • Intense, 8-Week Training Plan specifically designed to prepare athletes for the fitness demands of USAF STO/CRO Phase II Selection, including AFSOC PT Test, 12-Mile Ruck, 8-Mile run, calisthenic-based “smokers,” grip strength, water confidence, team events etc. It includes a taper into selection.
  • Plan designed to be completed the 8 weeks directly before selection.
  • This training plan is one of the 250+ plans included with an Athlete’s Subscription

Description

OVERVIEW

This intense training plan is specifically designed to prepare athletes for the US Air Force Special Tactics Officer (STO) / Combat Rescue Officer (CRO) Phase II Selection Course.

This is an 8-week 6 day/week training program with multiple 2-a-Day training sessions.
To successfully complete this program you’ll need to make training for selection a priority during your workday. The training plan is designed to be completed the 8 weeks directly before USAF STO/CRO Phase II Selection. Week 8 in the plan is an unload/taper week.

Phase II Specific
This plan is “sport specific” to the specific fitness demands you’ll face at Phase II selection including:

–  AFSOC PT Test Preparation
– Finning, Swimming and underwater crossovers
– Swim PT, Treading, and drownproofing
– High Repetition Calisthenics
– Loaded multi-modal work capacity events
– 12 Mile Ruck Preparation
– 8 Mile Run Preparation
– Long, intense, high-volume Saturday “mini events” designed to prepare you physically and mentally for the exceptionally long days you’ll face at selection.

WEEKLY SCHEDULE

Monday: AM – AFSOC PT Test Work; PM – Finning and Underwater Crossovers
Tuesday: AM – Strength/Work Capacity/Chassis Integrity/Grip Strength; PM – Swim PT and Treading
Wednesday: AM – Heavy Ruck Intervals
Thursday: AM – Strength/Work Capacity/Chassis Integrity/Grip Strength; PM – Swim PT and Treading
Friday: AM – Run Intervals
Saturday: 3-6 Hour “Mini Event”

ASSESSMENTS

The plan includes 5 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:

  1. AFSOC PT Test – Max Pull Ups (1 minute), Max Push ups (2 minutes), Max Sit Ups (2 minutes), 3-Mile Run, 25m underwater crossover, 1,500m Fin
  2. 12-Mile Ruck Assessment @ 70#
  3. 8-Mile Run Assessment

AFSOC PT Test CALISTHENIC PROGRESSIONS
During this train-up, every number of repetitions you perform is based on the number of repetitions you completed during your latest AFSOC PT Test.

Example 1:
Athlete Performs 50x Sit Ups on initial AFSOC PT Test during SESSION 1.

Session 7 from the plan calls for:
6 Rounds
35% of your Max Rep Sit Ups in SESSION 1, every 75 Seconds

35% of 50x Crunches (35. x 50 = 17.5 or 18 – round up). Set a repeating timer for 75 seconds. On Round one, do 18x Sit-ups as
fast as possible, then rest for the remaining time left in the interval. When the Round 1‘s 75 seconds is up, sprint
through 18x sit-ups again for Round 2, rest the remainder of the interval, etc. through 6 Rounds.

RUN/RUCK/SWIM INTERVAL CALCULATORS
The training plan includes scaled paces for your runs, rucks and finning and swimming assessments. These paces are based on your assessment results from the 12-Mile Ruck, 3-Mile PFT run, 8-mile run, and 1,500m Fin. 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, rucking, and swimming fitness. The interval distances are shorter, and pace faster than your latest assessment pace.

Assessment

Interval Distance

3-Mile Run

1 Mile Repeats

8-Mile Run

2 Mile Repeats

12 Mile Ruck

4 Mile Ruck Repeats

1,500m Fin

500m Fin Repeats

Enter your assessment distance and pace in the calculators, and they will spit out your interval distance times. The calculators are listed under the “Exercises” tab on the website toolbar.

 

RUCK, RUN, SWIM, GYM UNIFORMS

12-Mile Ruck and 4-Mile Repeats – Full cammies, boots, 70# ruck plus water
Run Assessments and Repeats – Shorts, T-Shirt, sneakers
Swimming & Finning – Swim suit, goggles or Fins/mask.
Treading – Swimsuit
Gym Sessions – Shorts, T-shirt, Sneakers

 

REQUIRED EQUIPMENT

This is a limited equipment training plan.

  • Stop Watch with Repeating Countdown Timer – smartphone or watch.
  • 60# Sandbag
  • Ruck (same ruck you will use at the course), 45# of filler and 70# of filler, 10# Rubber Rifle, 10 lb sledgehammer or a 10# dumbbell
  • Pull up Bar
  • Fins and mask for the pool work
  • 10 pound brick for the pool work
  • Foam Roller
  • Pair of 25# Dumbbells
  • Running track or known distance for running and rucking assessments and 1-mile repeats.

 

COMMON QUESTIONS

What equipment is needed to complete this training plan?

  • Stop Watch with Repeating Countdown Timer – smartphone or watch.
  • 60# Sandbag
  • Ruck (same ruck you will use at the course), 45# of filler and 70# of filler, 10# Rubber Rifle, 10 lb sledgehammer or a 10# dumbbell
  • Pull up Bar
  • Fins and mask for the pool work
  • 10 pound brick for the pool work
  • Foam Roller
  • Pair of 25# Dumbbells
  • Running track or known distance for running and rucking assessments interval repeats.

What if I have less then 8 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead until your final week before beginning Phase II, then skip ahead and complete Week 8 in this 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 is 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.

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.

What about nutrition?
See our Nutritional Guidelines HERE.

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

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 can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Do you have an App?
Yes.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

How do I record my assessment Results?
Notebook and pencil.

What if I have 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

REQUIRED EQUIPMENT


This is a limited equipment training plan.




  • Stop Watch with Repeating Countdown Timer – smartphone or watch.

  • 60# Sandbag

  • Ruck (same ruck you will use at the course), 45# of filler and 70# of filler, 10# Rubber Rifle, 10 lb sledgehammer or a 10# dumbbell

  • Pull up Bar

  • Fins and mask for the pool work

  • 10 pound brick for the pool work

  • Foam Roller

  • Pair of 25# Dumbbells

  • Running track or known distance for running and rucking assessments and 1-mile repeats.

Sample Training

Below is the entire first week of programming:

**************

MONDAY
SESSION 1
Obj: AFSOC PT Test

Warm up:

4 Rounds

Training:

(1) Max Rep Strict Pull Ups in 1 Minute

*** Rest 2 Minutes

(2) Max Rep Sit Ups in 2 Minutes

*** Rest 2 Minutes


(3) Max Rep Push Ups in 2 Minutes

*** Rest 10 Minutes

(4) Run 3 Miles for Time


*** Rest 20 Minutes

(5) Swim 25m Underwater in Swimsuit and Googles

*** Rest 10 Minutes

(6) Swim 1500m for Time

The 1500m swim may be performed with swim trunks, facemask, or goggles, snorkel, and fins using any stroke. 

RECORD ALL RESULTS

****************

TUESDAY
SESSION 2
Obj: Ruck Assessment

Training:

(1) 12 Mile Ruck for Time @ 70#

RECORD FINISH TIME

(3) 2 Rounds

**************

WEDNESDAY
SESSION 3

Total Rest

*************

THURSDAY

SESSION 4

2-A Day

 

AM SESSION
Obj: Strength, Work Capacity, Chassis Integrity, Grip Strength

Training:

(1) 10 Round Grind ...

"Grind" = work steadily, not frantically

(2) 8 Rounds for Time - Record Finish Time

  • 10x Burpees
  • 10x Chin Ups
  • 10x  Sandbag Back Squats @ 60#
  • 200m Run

(3) 4 Rounds

"Grind" = work steadily, not frantically

(4) Foam Roll Legs/Low Back

PM SESSION
Obj: Swim PT, Tread Work
Warm Up:

3 Rounds

  • Swim 50m (Swim down 25m using the Combat Side Stroke, swim back using the breast stroke)
  • 10x Flutter Kicks
  • 10x Air Squats
  • Instep Stretch

Training:

(1) 15 Minute AMRAP

  • Swim 50m (25m side stroke, 25m breast stroke)
  • 5x Push Ups
  • 10x Flutter Kicks

(2) 10 Minute Tread Drill ... do the following for 10 minutes:

  • - 30 Sec. Normal Tread
  • - 30 Sec. Tread with hands and elbows out of water
  • - Touch Bottom of Pool, retrieve Brick
  • - 30 Sec. Tread with Brick out of Water
  • - Drop Brick
  • - 30 Sec. Tread with hands behind head (prisoner position)
  • - Touch Bottom of Pool, retrieve brick
  • - 30 Sec. Tread with Brick out of Water
  • - Drop Brick

(3) 2 Rounds

**************

FRIDAY
SESSION 5
Obj: Run Assessment

Warm up:

4 Rounds

  1. 10x Push Ups
  2. 10x Sit Ups
  3. 5x Walking Lunges
  4. Run 100m
  5. Instep Stretch
  6. Lat + Pec Stretch

(1) Run 8 Miles for Time

RECORD FINISH TIME

(2) Foam Roll Legs, Low Back

*************

SATURDAY
SESSION 6
Obj: Mini Event

Training:

(1) 60 Minute AMRAP

  • Swim 100m
  • 10x Push ups
  • 20x Squats
  • 10x Flutter Kicks

Change Clothes ....

(2) 4 Mile Ruck Ruck @ 45# Ruck plus rubber rifle, 10# sledge hammer or 10# dumbbell

(3) 30 Minute AMRAP

(4) Run 4 Miles unloaded

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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