TIER 1 STRENGTH Selection Prep
TIER 1 STRENGTH
Tactical / MilitaryTested and true. This program has taken PJs and CROs from the 58th RQS in Las Vegas to not just getting picked up at the 724th Special Tactics Group (Air Force SOCOM at Fort Bragg, NC), but finishing as a top candidate physically. Out of 9 operators on this program, 7 have been picked up over the span of four years. I no longer coach at the 58th but I provide these programs as they have been highly requested and work extremely well with the Rescue schedule and culture.
Disclaimer: Physical preparation is not the end all be all in getting picked up. However, it is one of the main things you can control and plays a lot in how you are graded. It is easy to be considered a top candidate when you are outperforming and outlasting other operators. Strict adherence to prescription loading is important but not detrimental. Communication with the coach is important to account for your individual factors. For example, some gain mass easy, some are already stronger ruckers, and some are more aerobically inclined. You must get your mind right, you must display high fortitude and integrity, and you must have the necessary skills of a seasoned operator.
Prep
A
Mobility Flow 1 (MoFlo)
1 set of 3-5 reps (to your breath) PART 1 Childs pose Childs pose left and right reach Cat / Cow Kneeling reach throughs Kneeling shoulder taps Quadruped glute stretch Down dog w calf pedals Lizards pose w rotation World's greatest stretch High crescent lunge PART 2 Wide stance forward fold Lateral lunge Warrior 1 pose Warrior 2 pose Triangle pose (w optional Reverse Triangle pose)
B
Crossover Symmetry (Activation)
Speed/Agility
C
Agility drills
5-10 rounds of various, multi-directional drills (each < 60s) with 90-120s of rest inbetween
D
BTK Power Clean + Push Press
4 x 3
E
MB OH Toss
3 x 6
F1
DB Lunge
3 x 5
F2
Back Squat
5, 3, 1 @ 55, 70, 80 %
F3
Band 3-Part Series
3 x 5
F4
Bench Press
5, 3, 1 @ 55, 70, 80 %
G
Eccentric Back Squat
4 x 2 @ 82 %
H
Eccentric Bench Press
4 x 2 @ 82 %
I
DB RDL
3 x 5 @ 80 %
J
DB HK Press
3 x 5 @ 80 %
K
DB Split Squat
3 x 5 @ 80 %
L
Lat Pulldown
3 x 5 @ 80 %
M
Heavy Prowler Push
5 x 0:15 @ MAX %
N
Repetition Sprints
6 x 0:07 @ 100 %
A
Crossover Symmetry (Iron Scap)
Prep
B
Kettlebell Series 1
3x5 each side SA = Single Arm Pick one light and one heavy to alternate between exercises SA Lateral lunge Turkish Get Up SA Swing SA Press Suitcase deadlift Snatch
C
Eccentric RDL
3 x 3 @ 70 %
D
Eccentric NG OH Press
3 x 3 @ 70 %
E1
Glute Ham Raise
3 x 8 @ 65 %
E2
DB SA Bench Press
3 x 8 @ 65 %
F1
KB OH SA Walking Lunge
3 x 8 @ 65 %
F2
Pull-Up
3 x 8 @ 65 %
Conditioning
G
SelectPrep: Your Parent's Workout
3 ROUNDS FOR TIME 200m (0.12mi) KB SA incline carry (treadmill) 62/53# 25 MB wall ball 35 Battlerope Overhead slams
Conditioning
H
SelectPrep: Hurry Up and Wait
3 ROUNDS FOR TIME 50yd Push up to Sprint 150yd Double Sandbag Run (down and back three times) 0:45s Jacobs Ladder 0:45s Dead Hang
I
Carries (Lactic Power)
3 x 1:15
Prep
A
Barbell Complex 1
3x5 Complete vertically (one set then switch, etc) Bent Row RDL Clean Pull Power Clean Front Squat Press Good Morning
B1
RDL
2 x 12 @ 45 %
B2
Barbell Rollouts
2 x 12
B3
DB Floor Press
2 x 12 @ 45 %
B4
Power Plank
2 x 12
B5
Bent Over Row
2 x 12 @ 45 %
B6
Hanging Knee Raise
2 x 12
B7
Goblet Squat
2 x 12 @ 45 %
B8
Split-Stance Plate Chop
2 x 12 @ 14 lb
C
Pace Ruck
1 x 60:00 @ 45 lb
Recovery
D
Regen Day
Choose from the following list: Foam roll/LAX ball - Arches, Calves, Hamstrings, Glutes, Quads, IT band - Lats, Thoracic Spine, Pec major and minor Stretch - Adductors (inner thighs), Quads, Hamstrings, Glutes, Calves - Lats (on pull up bar or using band) Decompression - Hang from bar - Inversion table - Reverse hyper (traction) Cold / Hot tube - For 20 minutes after all running and rucks (AFTER FOAM ROLL AND STRETCHING) - or 2 min in cold then 2 min in hot for 20 minutes Normatec / Game ready - In sports medicine Massage/Soft tissue - Sports medicine
Prep
A
Mobility Flow 1 (MoFlo)
1 set of 3-5 reps (to your breath) PART 1 Childs pose Childs pose left and right reach Cat / Cow Kneeling reach throughs Kneeling shoulder taps Quadruped glute stretch Down dog w calf pedals Lizards pose w rotation World's greatest stretch High crescent lunge PART 2 Wide stance forward fold Lateral lunge Warrior 1 pose Warrior 2 pose Triangle pose (w optional Reverse Triangle pose)
B
Crossover Symmetry (Activation)
Speed/Agility
C
Agility drills
5-10 rounds of various, multi-directional drills (each < 60s) with 90-120s of rest inbetween
D
Hang Clean Pull + Hang Power Clean
4 x 3
E
MB Side Throw
3 x 6
F1
DB Step Back Lunge
3 x 5
F2
Trap Bar Deadlift
5, 3, 1 @ 55, 70, 80 %
F3
Band 3-Part Series
3 x 5
F4
OH Press
5, 3, 1 @ 55, 70, 80 %
G
Eccentric Trap Bar Deadlift
4 x 2 @ 82 %
H
Eccentric OH Press
4 x 2 @ 82 %
I
Reverse Hyper
3 x 5
J
DB Split-stance Press
3 x 5 @ 80 %
K
DB Split Squat
3 x 5 @ 80 %
L
Chin-Up
3 x 5 @ 80 %
M
Heavy Prowler Push
5 x 0:25 @ MAX %
N
Interval Sprints
3 x 400 @ 1:50
A
Crossover Symmetry (Iron Scap)
Prep
B
Kettlebell Series 1
3x5 each side SA = Single Arm Pick one light and one heavy to alternate between exercises SA Lateral lunge Turkish Get Up SA Swing SA Press Suitcase deadlift Snatch
C
Eccentric Front Squat
3 x 3 @ 70 %
D
Eccentric NG Bench Press
3 x 3 @ 70 %
E1
Leg Curl
3 x 8 @ 65 %
E2
DB SA Incline Bench Press
3 x 8 @ 65 %
E3
Overhead Squat
3 x 8 @ 65 %
E4
Pull-Up
3 x 8 @ 65 %
F1
Jacobs Ladder
3 x 1:10
F2
Stairmaster
3 x 1:10
F3
Backward Sled Drag
3 x 1:10
F4
Prowler March
3 x 1:10
G
Carries (Lactic Capacity)
3 x 1:00
Conditioning
H
SelectPrep: Hang in There
20 MINUTES AMRAP 1) Dead hang on bar for 30s 2) Pull ups - 5 reps 3) Hang some more - 10s 4) Plate pinch hold - 45lb+ 5) RDL @ 95lbs x 10 reps
I
Interval Sprints
2 x 1000 @ 4:00
A
Distance Ruck
1 x 8 @ 50 lb
Recovery
B
Regen Day
Choose from the following list: Foam roll/LAX ball - Arches, Calves, Hamstrings, Glutes, Quads, IT band - Lats, Thoracic Spine, Pec major and minor Stretch - Adductors (inner thighs), Quads, Hamstrings, Glutes, Calves - Lats (on pull up bar or using band) Decompression - Hang from bar - Inversion table - Reverse hyper (traction) Cold / Hot tube - For 20 minutes after all running and rucks (AFTER FOAM ROLL AND STRETCHING) - or 2 min in cold then 2 min in hot for 20 minutes Normatec / Game ready - In sports medicine Massage/Soft tissue - Sports medicine
Ron Arellano
Director of Human Performance; JD/MBA candidate in Las Vegas
Nothing is more proven to get operators to the next tier than this program. Derivative programs are provided, and also proven in real time, at a less advanced level if desired. Those programs may be better suited for those wishing to be an operator first.
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