Selection Prep ( Police / Military Focused )

Response Fitness Australia

Combat Sports, Rucking, Weightlifting, Tactical, Tactical / Military
Coach
Response Fitness Australia

**** FIND PROGRAM BELOW ****

The Response Fitness 30 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 30 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.

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Ready For You Now
30 full weeks of day-by-day training. Every workout is provided for you and has a purpose and focus. All you have to do is get amongst it and put in the work.
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Targeted Fitness
Training focused on improving ruck-marching ability, building up positive bone density while maintaining just the right amount of recovery to avoid injury or over training. Aim to also build overall muscle-endurance and implement future proofing exercises to ensure you are the best you.
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Simple and Easy to use Mobile App
Using Train Heroic every day is planned out and all you need to do is open your phone. The workouts will be laid out ready for you to smash every day. Warming up? Do not worry we have included a adequate warm up on every day. When i say everything is planned and done for you i mean it, at Response Fitness we have no left a stone unturned.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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
Instructional videos to guide your practice and make execution easy
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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
Barbell + Plates // Dumbbells // Kettlebells // Rucking Equipment // Access to a standard gym
Recommended
Assault Bike // Swimming Pool // Crossfit Gym // Ski Erg // Slam Ball
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Sample Week
Week 1 of 30-week program
Sunday
STRENGTH 1A

Full Body W/UP

A

WARM UP FOR TODAYS SESSION ( THIS WARM UP ENSURES THE FULL BODY IS HIT AND READY) 5 MINUTES OF LOW INTENSITY CARDIO 1) KNEE SQUEEZE GLUTE BRIDGE WITH FOAM ROLLER BETWEEN LEGS X 10 (2 SECOND SQUEEZE AT TOP) 2) STANDING FULL BODY TWIST X 10 3) MOUNTAIN CLIMBER STRETCH X 5 EACH SIDE 4) MOUNTAIN CLIMBER STRETCH WITH A THORACIC TWIST X 5 EACH SIDE 5) COUCH STRETCH X 12 PULSES 6) SQUAT TO TOE TOUCH X 10 7) COSSACK SQUAT X 5 EACH SIDE 8) BAND PULL APART TO DISLOCATES X 8 OF EACH USE YOUTUBE FOR ANY FURTHER ADVICE

B

Bench Press

6, 6, 6, _ @ 60 %

C

Back Squat

6, 6, 6, _ @ 60 %

D

Pull-Up

E

Overhead Press

6, 6, 6, _ @ 60 %

Monday
SHORT RUN

A

Run

300, 400, 5000

B

Cool Down

1 x 5:00

Monday
BODYWEIGHT CORE 1

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

Tuesday
STRENGTH SESSION 1B

A

Weighted Step Ups

6, 6, 6, _ @ 60 %

B

Deadlift

6, 6, 6, _ @ 60 %

C

Incline DB Bench Press

6, 6, 6, _ @ 60 %

D

Bent Over Row

6, 6, 6, _ @ 60 %

Tuesday
FUTURE PROOFING SESSION

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

Wednesday
HYROX CIRCUIT ( SKI ERG )

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

Wednesday
BODYWEIGHT CORE 2

A

Sit-up

1 x 0:45 @ 22.05 kg

B

Lying Leg Raise

1 x 0:45

C

Plank

1 x 0:45

D

Crunches

1 x 0:45

E

Hollow Roll to V-Up

1 x 0:45

F

4-Way Dead Bug

1 x 0:45

Thursday
MOBILITY / REST DAY

A

Stretch

1 x 22:00

B

Pigeon Stretch

2 x 1:00

C

Stretch

1 x 15:00

Thursday
LONG RUN

A

Run

1 x 8000

Friday
Kettlebell / Functional Session 1

Circuit

A

( Use a challenging weight, but prioritize form ) Single Kettlebell Lunge press ( 5 reps each side ) Clean & Squat ( 10 reps ) Waiters Press ( 5 reps each side ) Split Squat( 5 reps each side ) 4 ROUNDS MINIMAL REST ( AIM FOR SUB 20 MINUTES )

Saturday
RUCK 1 - 12KG

A

RUCK

1 x 7000

FAQs
What if I miss a day?
Begin where you left off when you return to training. This program is built on each session and they build up over time. You want this level of fitness so hold yourself accountable.
Where do i find unfamiliar exercises?
On the application, each day under each workout is an attached video guide for your reference.
Can I see a sample week?
Find the sample week above. For further information feel free to email, we are happy to provide a 3 week sample of multiple stages throughout the program. TacEffect@hotmail.com
How do i access the plan?
Make a free account with Train Heroics. and then purchase the program. It will all be at your fingertips.
Selection Prep ( Police / Military Focused )