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Assessment Prep

Chop Wood Carry Water Strength

Tactical, Tactical / Military
Coach
Dan Clemons, MS, CSCS

The success we've had with this 12 week assessment and selection plan has been truly monumental. Over the past decade and a half, we have had over 100 operators picked up by tier 1 special operations units. I could go on and on trying to sell you on this program, but let me just say this: I have seen this program copied online several times by "tactical training experts" and "fitness influencers" so I figure it's time to make the actual training plan available for purchase. If you follow this program, I guarantee you will be physically ready for anything that happens during A&S.

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Ruck
Heavy/medium/light weight and short/medium/long distances will all be covered. YOU WILL BE READY.
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Strength
Strength is the foundation for all physical attributes. During this train-up, you won't just "maintain" your strength, you WILL get stronger.
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Conditioning
Running and swimming will be part of your conditioning plan. Your ability to maintain power output and recover between bouts will separate you from everyone else.
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Recover
Your recovery will be of utmost importance. Built in recovery days will keep you progressing and moving forward.
Features
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Access to your coaches
Reach out to me any time and I WILL respond.
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Every exercise listed will be accompanied by a video of me performing the exercise.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Basic weight room. Ruck. Foam roller.
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Sample Week
Week 1 of 12-week program
Sunday
Assessment Prep: Week 1 Day 1

A1

Lateral Bound - Non Counter Movement

4 x 4

A2

4-way hip series

3 x 6

B1

One Arm DB Bench (half off bench)

3 x 10

B2

90/90 stretch with arm sweep

3 x 5

C1

One Arm One Leg KB RDL

3 x 10

C2

Glute Bridge

3 x 10

D1

Perpendicular Med Ball Throw - continuous

2 x 10

D2

Pallof Press

2 x 10

E1

KB Overhead Press

3 x 30

E2

Plank w/ shoulder tap

3 x 30

E3

Leg Curl

3 x 30

E4

DB Farmer Carry

3 x 30

Sunday
Assessment Prep: Week 1 Day 1

A

400 m repeats

8 x 1:40 @ 2:30

B1

Foam Roll

1 x 5:00

B2

Stretch

1 x 5:00

Monday
Assessment Prep: Week 1 Day 2

A

Swim

200, 400, 600, 400

B1

Foam Roll

1 x 5:00

B2

Stretch

1 x 5:00

Tuesday
Assessment Prep: Week 1 Day 3

A1

DB Jump Shrug

4 x 4

A2

Prone Calf Stretch

3 x 6

B1

Trap Bar Deadlift

4 x 4

B2

Quad/hip flexor stretch - bench

3 x 0:30

C1

chinups - neutral grip

4 x 4

C2

Lat Stretch - band

3 x 0:30

D1

Med Ball Punch - wall

2 x 6

D2

Front Plank w row

2 x 8

E1

Lateral lunge - front rack

3 x 0:30

E2

Single Leg Lowering

3 x 0:30

E3

TRX Inverted Row - neutral grip

3 x 00:30

E4

One Arm KB Overhead Carry

3 x 30

Tuesday
Assessment Prep: Week 1 Day 3

A

45lb Ruck

1 x 7

B

Stretch

1 x 5:00

Wednesday
Assessment Prep: Week 1 Day 4

A

Flush Cardio

1 x 25:00

B

Stretch

1 x 20:00

Thursday
Assessment Prep: Week 1 Day 5

A1

Counter Movement 45 degree bound

4 x 4

A2

4-way hip series

3 x 6

B1

Bench Press

4 x 4

B2

Pallof Press

3 x 6

C1

RDL (barbell)

4 x 4

C2

bent knee hamstring stretch

3 x 6

D1

Med Ball Punch - split stance

2 x 10

D2

1/2 kneeling pallof press

2 x 10

E1

KB Swing

3 x 0:30

E2

TRX Plank

3 x 0:30

E3

Glute Ham Raise

3 x 10

E4

DB Goblett Carry

3 x 60

Thursday
Assessment Prep: Week 1 Day 5

A

Flush Cardio

1 x 25:00

Friday
Assessment Prep: Week 1 Day 6

A

45lb Ruck

1 x 6

Saturday
Assessment Prep: Week 1 Day 7
Coach
coach-avatar Dan Clemons, MS, CSCS

Over two decades experience training Spec Ops, LEO, and firefighters. This is the program the teams use and has been proven time and time again to produce results. Social media "strength coaches" spend their days staring at a screen. Mine are spent in the weightroom developing elite tactical professionals. Chop Wood. Carry Water.

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You WILL be ready.

Commit to this 12 week training plan, and I guarantee you WILL be ready for assessment.

Get Assessment Prep
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Assessment Prep