If you don’t have enough time to complete the whole session, you can split the session into two.īegin where you left off when you return to training. Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg. Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 27 kg sandbag = 50x total reps, 25x each shoulder. How do you count reps for Sandbag Getups, and Step ups? 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?ĭo your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. 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 handle the training volume at first?īuilding stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing 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 have less than 10 weeks before I start the Selection Course? 4.5 kg Rubber Rifle, sledge or dumbbell.We recommend you train with the same ruck and boots you’ll use at selection. Stop Watch with repeating countdown timer (Smartphone will work).If possible, complete these long rounds off trail, in hilly/mountainous terrain, route finding/orienteering the entire prescribed distance. You’ll work up to 48 kilometers at 27 kg plus a 4.5 kg rubber rifle, sledge or dumbbell. Sat – Long Ruck 27 kg, Hilly Course, Off Trail in possible Thurs – Step Up Intervals, Strength, Chassis Integrity Wed – AM: Threshold Heavy Ruck Intervals 27 kg PM: Moderate Pace Unloaded Run Tues – Threshold Unloaded Run Intervals, Chassis Integrity Mon – AM: RFTS Work, PM: Threshold Ruck Run Intervals 20 kg Sat – Long Ruck 27 kg (8-20 miles), Hilly Course, Off Trail in possible Thurs – 16 kilometer Ruck for Time 27 kg, Flat Course Tues – 5 kilometer Ruck Run for Time 20 kg, Flat Course In addition to RFTS and ruck/run endurance, the plan includes limited general strength programming (1 day/week) and focused Chassis Integrity (functional core) 2 days/week. General Strength and Chassis Integrity Work The plan has you take the RFTS multiple times, and includes specific programming to improve your low crawl and sprint, casual drag, ammo can carry, and loaded shuttle events. In this way, the plan automatically “scales” to your incoming fitness, and continues to push you as your fitness improves. (5) 45 Minute Max Step Ups 20 kg Ruck, 40 cm step up bench or boxīetween assessment weeks you’ll complete assessment-based, specific progressions based on your most recent assessment results. (4) 10 km Run for Time, shorts and t-shirt (3) 16 km Heavy Ruck for Time – 27 dry ruck, 10lb Rubber Rifle, Sledge or Dumbbell, Full Cammies/Boots, Helmet (Water should not be included in weight of ruck) (2) 5 km Ruck Run for Time – 20 kg dry ruck, 10lb Rubber Rifle, Sledge or Dumbbell, Full Cammies/Boots, Helmet (Water should not be included in weight of ruck) The plan includes 5 specific assessments, and follow-on progressions: You’ll take these assessments multiple times over the 10 weeks: Your endurance is also built with unloaded running via assessments and threshold intervals, moderate-paced longer runs, and easy recovery runs. As well, the plan includes specific programming to increase your ruck speed over ground. The plan’s ruck programming is specifically designed to prepare the athlete for the loads and volume you’ll face at selection. This training plan is ruck and endurance focused, in-line with the primary fitness demand of SAS selection. Ruck and Endurance Focused, Assessment Driven This is an intense, 6 day/week training plan, including multiple 2-a-days. The plan includes a 2-week taper, and is designed to be completed the 10 weeks directly prior to your course start week. This is a selection-specific 10-week, 6 day/week training program specifically designed to prepare athletes for the British Special Air Service (SAS), Special Boat Service (SBS), and Special Reconnaissance Regiment (SRR) Selection Course.
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