Selection Training (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
A
Run
Circuit
A
1. Knot Tying - (Square Knot, Clove Hitch, Bowline, Figure 8, Sheet Bend and Half Hitch) 2. Rope Climbing (3-6 reps of rope climbing, look up CrossFit style) 3. Balance - loaded, unloaded, single leg, crouched, work on all style of balancing and body control 4. Ball catch against a wall, single hand, on one leg 5. Juggling (hand eye coordination) 6. Turkish Get Ups (strict and focusing on the movement, loaded and unloaded) 7. Overhead pack holds, locking out, time yourself, smooth pressing motion, increased loads 8. Kit change (going from PT dress to field dress back to uniform, time yourself and find issues with your kit bag or similar)
A1
DB Farmer's Walk
3 x 0:30
A2
ROPE FACE PULL
3 x 12
B1
Neck Flexion
3 x 20
B2
Neck Extension
3 x 20
C
Plank
3 x 2:00
D1
NECK BRIDGE ISOMETRIC
3 x 0:30
D2
Dead Hang
E
Crunches
3 x 20
F
SINGLE ARM KB SUPPORTED WRIST CURL
3 x 8
G
HANGING L-SIT
A1
Backward Sled Drag
4 x 10
A2
BIG TOE STRETCH
2 x 0:30
B1
Tibialis Raise
3 x 15
B2
Poliquin Stepup
2 x 15
C1
Incline Bench Pigeon Stretch
2 x 0:45
C2
DB External Rotation
2 x 8
D1
Standing In Rack Ankle Movement
4 x 4
D2
Plyo Jumps on the spot
2 x 30
E1
DOUBLE LEG CALF RAISE ISO
E2
DB Pullover
F
Single Leg Hamstring ISO
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
A1
Flutter Kicks
3 x 1:00
A2
Supported KB ISO HOLD
B1
Neck Extension
2 x 10
B2
Cable Crunch
2 x 15
C1
KB Marching Farmer's Walk
2 x 0:45
C2
NECK BRIDGE ISOMETRIC
2 x 0:30
D1
Incline DB Shrug
3 x 12
D2
Neck Flexion
3 x 10
D3
Mountain Climbers
3 x 0:45
A
Swimming
B
Swimming
C
Swimming
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
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
A
Run
1 x 6500
