Selection Build Up ( Police / Military Focus )
Response Fitness Australia
Combat Sports, Rucking, Weightlifting, Tactical, Tactical / Military**** FIND PROGRAM BELOW ****
The Response Fitness 32 Week Selection Program is a culmination of multiple training methods and styles into a program designed for those purely focused on attempting a Military Special Forces or Police Tactical Group Selection.
Do not be tricked, This program is hard. It is designed to push you to your absolute limit mentally and physically. You will be sore and tired but still expected to perform the next session.
In essence, this 32 week program is geared to get you in peak physical shape, keep you healthy along the way, future proof your body for years to come, avoid niggles and injuries that come with the risk of selection BUT most importantly make you able to tackle any obstacle thrown your way!
Each week will consist of up to 6 days of training ( many days with a AM & PM sessions ) with one dedicated rest day / mobility a week.
We strongly recommend you complete the Ready Response Program as a primer for this program.
A
Bench Press
3, 3, 3, 3, 3, _ @ 80 %
B
Close Grip Incline Press
3 x 6
C
DB Pullover
3 x 15
D
Skull Crushers
4 x 15
E
Pull-Up
3 x 10
F
Juarez Valley 20 Push Ups
20, 19, 18, 17, 16, 15, 14, 13, 12, 11 @ 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
G
Sit-up
3 x 30
Circuit
A
( Use a challenging weight, but prioritize form ) One Heavy KB & One Lighter KB Turkish Get Up Heavy ( 3 each side ) Heavy KB Swings ( 10 reps ) Heavy Unilateral Front Rack Carry ( 10 - 15 Metres ) Wide Stance KB Pull Through ( 5 each side and go lighter ) Double KB Strict Press ( Using the heavy and lighter to challenge the body, change sides after 4 reps each side ) 4 ROUNDS MINIMAL REST ( AIM FOR SUB 20 MINUTES )
NECK/WRIST/CORE WORKOUT
A
B
Neck Extension
3 x 15
C
Neck Flexion
3 x 15
D1
DB Farmer's Walk
3 x 0:30
D2
ROPE FACE PULL
3 x 15
E
GITTLESON SHRUG
3 x 8
F
Sit-up
20, 20, 20, 10, 10
G
Plank
H
Cable Rotations
2 x 10
A
Calf Raise
5 x 1 @ 0:20
B
Eccentric Heel Drops S/L
3 x 1 @ 0:30
A
Back Squat
3, 3, 3, 3, 3, _ @ 80 %
B
Zercher Squat
2 x 8
C
Romanian Deadlift
4 x 8
D
Walking Lunges
E
Prison Squat
4 x 10
F
Cable Crunch
5 x 15
A
Swimming
B
Swimming
C
Swimming
A1
Sled Push
4 x 10
A2
Backward Sled Drag
4 x 10
B
BIG TOE STRETCH
2 x 0:30
C
Calf Stretch Single Leg
1 x 1:30
D
JEFFERSON CURL STRETCH
20, 15, 15
E
Tibialis Raise
3 x 15
F
Poliquin Stepup
2 x 15
G
ATG Split Squat
2 x 25
H
Back Extension
2 x 20
I
Incline Bench Pigeon Stretch
2 x 0:30
J
DB External Rotation
2 x 8
Warm Up
A
800 Meter jog 10 x bw squats 10 x burpee slow tempo 10 x hip bridge 10 x full body twist
Circuit
B
1- 500M Ski Erg ( Comfortable pace, aim to never go slower then this time throughout the session eg. 2:00/500m ) 2- 70 Push Ups 3- 500M Ski Erg 4- 70 KB Swings ( 14kg/20kg ) 5- 500M Ski Erg 6- 70M Sled Push or 70 Weight Plate Lunges ( 10kg/15kg ) 7- 500M Ski Erg 8- 70 DB Burpees ( 5kg / 10kg ) 9- 500M Ski Erg 10- 70 Pull Ups 11- 500M Ski Erg
C
Cool Down
1 x 10:00
A
Starfish Crunch
1 x 0:45
B
Side Plank Knee To Elbow
2 x 0:45
C
Leg Scissors
1 x 0:45
D
Plank to Push-Up
1 x 0:45
E
Oblique Heel Taps
1 x 0:45
F
Flutter Kick
1 x 0:45
A
Stretch
1 x 22:00
B
Pigeon Stretch
2 x 1:00
C
Stretch
1 x 15:00
A
Calf Raise
5 x 1 @ 0:20
B
Eccentric Heel Drops S/L
3 x 1 @ 0:30
A
Overhead Press
B
Overhead Press
C
Bench Dips
4 x 10
D
Handstand Push-Up
3 x 15
E
Reverse Flys
3 x 15
F
French Press
3 x 30
G
Plank
3 x 1:00
Circuit
A
1. Pedal at highest intensity for 5 Minutes Perform 4 Burpees 2. Pedal at highest intensity for 5 Minutes Perform 6 Burpees 3. Pedal at highest intensity for 5 Minutes Perform 6 Burpees 4. Pedal at highest intensity for 4 Minutes Perform 8 Burpees 5. Pedal at highest intensity for 4 Minutes Perform 8 Burpees 6. Pedal at highest intensity for 3 Minutes Perform 10 Burpees 7. Pedal at highest intensity for 2 Minutes ( all out ) Perform 10 Burpees
