The Selection: Special Operations Preparation
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Tactical / Military, First RespondersThis is a 16 week program designed to get you ready for military schools like Ranger School, RASP or SFAS. Although these are very different paths, the physical capacities are quite similar.
-You will need a massive aerobic engine.
-You will need a base of strength
-You will need to carry heavy loads for long periods of time.
-You will need to remain as healthy as possible until the end.
This program is also a solid pick for individuals heading to longer SWAT/Tactical selections.
Prep
A
Warm-Up Phase 1 w/ Demo
Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards
B1
Trap Bar Deadlift
5 x 5 @ 70 %
B2
DB single leg RDL
5 x 5
C1
Horizontal Press- Choice
5 x 5 @ 70 %
C2
Pull Ups, Chin Ups, Or Lat Pulldown
1, 2, 3, 1, 2, 3, 1, 2, 3
D1
Ab Wheel
3 x 8
D2
Contralateral Loaded Carry
3 x 30
D3
Hanging Leg Raise- Holds
3 x 30
Prep
A
Warm-Up Phase 1 w/ Demo
Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards
B
Step-Ups (HICT)
1 x 10:00
C
Work Capacity
1 x 50
Prep
A
Warm-Up Phase 1 w/ Demo
Foam Roll- Anything tight. Do not be too aggressive, but spend 5 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for Two Rounds -Stationary Bear Crawl Position- Hold Position 20 Seconds -Forward and Backward Bear Crawl 10 yards -Active Isolated Hamstring Stretch 8 ea -Quad Rock w/ reach 8 ea -Bird Dogs- Slow and Deliberate 8 ea -Side Lying Clam Drill (Add band around knees if too easy) 8 ea -Glute Bridge 8 ea -Single Leg Load and Lift (with support if needed, if too easy add light load or band) 8 ea -Worlds Greatest Stretch 10 yards
B
High Resistance Interval Demo
1 x 10 @ 10
C1
High Handle Trap Bar Deadlift RDL - 65% of 3RM HICT
@ 0:10
C2
Horizontal Press- 65% of 3RM HICT
@ 10:00
C3
KB or DB Goblet Squat
@ 10:00
C4
Split Stance Dumbbell or KB Row
@ 10:00
D
Low Impact Zone 2
1 x 20:00
Mathew Hibler
-Coach has a combined 15+ years of LEO/Military Experience - Including time serving in the 75th Ranger Regiment, Ranger Tabbed, and has 2 Combat Rotations to AFG. -Has trained Law Enforcement SWAT, and Special Operations Soldiers -Was a graduate assistant Division 1 Strength Coach prior to pursuing the endeavors above.
Don't let your fitness be your limit.
Get The Selection: Special Operations Preparation
Successful SFAS Candidate
Quote had to be shortened. Text shown.
Verified Athlete"Finally made it through selection about a few months ago. This training plan fully prepared me for the trials that I faced there. My rucks I was able to finish in the top 25% and I finished my runs in the top 50%. The trek I was able to to move at a solid pace and not feel like I was overreaching."
