8 Week Selection Prep

Tactical Aesthetics

Tactical, Tactical / Military
Coach
Alex Aguilar

The Selection prep program is an intense, 8-week, 6 day/week training cycle intended to be ran as a leadup to the start of a special operation selection course. It is a physically demanding course designed to prepare the athlete for a myriad of events they will see in an given special operations selection.

The focus of this program will be endurance based with alternating days of long aerobic cardio and shorter interval work capacity focused efforts. There are 3 strength days during the week designed to maintain whole body strength.

This 8 week program is specifically designed to help the candidate be successful in the following events:

đź‘ź 5 mile run, under 40 minutes

🌊 500m swim, under 12:30

🎒 12 mile ruck 35lbs, under 3 hours

đź’Ş All PFT style tests

Monday: Lower Body Strength

Tuesday : Running focus

Wednesday: Upper Body Strength

Thursday: Ruck focus

Friday: Whole Body Strength and Chassis Integrity

Saturday: Swim focus

Sunday: Complete Rest

$60
Get 8 Week Selection Prep
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Become Operationally Ready
Prepares your body for real-world selection events through high-intensity training.
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Demanding, Relentless, Primed
Train to go the distance and be prepared for sustained output.
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Enhance Mental Toughness
Daily programming that conditions your mind and body to endure and perform under fatigue.
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Improve PFT scores
Work designed to prime you to have the highest score possible on your PFT in selection.
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Drastically cut down Ruck times
Ruck intervals designed to get you moving fast with weight on your back.
Features
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Programming 6 days per week
A 6 day workout routine with focused strength, running, cardio, swim, and recovery days.
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HD Video Guidance
Visual guidance is made easy with in-app videos to ensure you have precise instruction and nail down your execution.
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Training Focused on Results
This program is backed by experience in and out of real-world environments that DEMAND physical preparedness.
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Delivered through TrainHeroic
Get real results, not guesses—track progress with an easy-to-use app built for accuracy.
Equipment
Required
Kettlebells // Bench // Dumbbells // Sandbag // Rucksack // Access to pool
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body Strength

Warm Up

A

3 Rounds: - 10x Hinge Lift @95# - 5 Walking Lunge - Instep Stretch

B1

Lunge

6 x 4 @ MAX lb

B2

KB Hinge Lift

6 x 8 @ MAX lb

C1

Loaded Step Ups

4 x 12 @ 75, 85, 95, 105 lb

C2

Single Leg Glute Bridge

4 x 12

Foam Roll

D

Foam Roll Legs & Lower Back

Monday
Running Endurance

A

Running Endurance

1 x 2.5

Tuesday
Upper Body Strength

Warm Up

A

3 Rounds: - 10x Hand release pushups - 3 Chinups - Lat+ Pec Stretch

B1

KB Floor Press

6 x 6

B2

Renegade Rows

6 x 6

C1

Seated Arnold Press

5 x 8

C2

Chin Up

5 x 8

C3

Shoulder Dislocate

5 x 5

D

Lat + Pec Stretch

Wednesday
Ruck Interval

Ruck Interval

A

3x 1 mile ruck run @ 35 lbs 1:1 W/R

Thursday
Full Body Strength, Endurance and Chasis Integrity

Warm Up

A

3 Rounds: BB Complex @65/75/85#

B

Hang Clean

1 x 1 @ MAX lb

C

Hang Clean

4 x 3 @ 80 %

D

Push Ups

4 x MAX @ 30

E

Sit-up

4 x MAX @ 30

15 Minute Grind

F

10x Cauldron @empty bar 5x plank sandbag pull through 5/5 Standing Flounder

G

Foam Roll

Friday
Swimming Endurance

A

500m Swim

1 x 500

Coach
More from Tactical Aesthetics
coach-avatar Alex Aguilar

Former Army Ranger, CIA contractor and Firefighter

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Don't Miss a Day

Special operations selection is physically demanding, mentally exhausting, and will test you from day 1. This 8-week selection prep program will get you prepared for anything that will be thrown at you. GET IN NOW!

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FAQs
Can I add endurance/cardio on my own?
This program has been designed to help a candidate prepare and pass a special operations selection. Any additional work could lead to overtraining and be detrimental.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What about nutrition?
If you are preparing for a special operations selection, you should already have a firm grasp on how you should be eating to keep your body in its best shape. If you have further questions reach out to Alex about macro and nutrient plans.
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I can’t handle the training volume at first?
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 the selection I am attending doesn’t have a swim test?
Swimming is still a great way to get full body work done. If you are adamant, you don’t need to swim use Saturday for an active recovery day. Go for a slow paced run or get in the pool anyways and just swim for 30 mins at an easy pace.

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