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.
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
A
400 m repeats
8 x 1:40 @ 2:30
B1
Foam Roll
1 x 5:00
B2
Stretch
1 x 5:00
A
Swim
200, 400, 600, 400
B1
Foam Roll
1 x 5:00
B2
Stretch
1 x 5:00
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
A
45lb Ruck
1 x 7
B
Stretch
1 x 5:00
A
Flush Cardio
1 x 25:00
B
Stretch
1 x 20:00
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
A
Flush Cardio
1 x 25:00
A
45lb Ruck
1 x 6
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.
Commit to this 12 week training plan, and I guarantee you WILL be ready for assessment.
Get Assessment Prep