Ordinary GRP
Tactical / MilitaryThe 6-month program is structured into three progressive phases. Phase 1: Foundational Conditioning focuses on building a strong fitness base with balanced strength training, tactical conditioning, and progressive running. Phase 2: Specific Conditioning intensifies workouts to enhance power and endurance, incorporating heavier weights, increased tactical challenges, and elevated running intensity. Phase 3: Peak Performance maximizes strength and performance, simulating SFAS demands with peak intensity exercises, advanced tactical conditioning, and rigorous running. Each phase builds upon the previous one, ensuring comprehensive preparation for Special Forces Assessment and Selection.
1 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
2 x 4:00
B
Bench Press
4 x 65
C
Barbell Row
4 x 65
D
Shoulder Press
3 x 60
E
Lat Pulldown
3 x 10
F
Barbell Bicep Curl
3 x 12
G
Dip
3 x 12
A
My Dynamic Warmup
2 x 5:00
B
Back Squat
4 x 65
C
Deadlift
4 x 65
D
Weighted Lunges
3 x 10
E
Leg Press
3 x 10
F
Calf Raise
3 x 15
A
My Dynamic Warmup
2 x 4:00
B
ruck
1 x 45:00 @ 20 lb
C1
Farmers carry
3 x 0:40
C2
Sled Push
3 x 30
C3
Medicine Ball Slam
3 x 15
C4
Sandbag Carry
3 x 0:30
D1
Plank
3 x 1:00
D2
Russian Twist
3 x 20
D3
Hanging Knee Raise
3 x 15
A
My Dynamic Warmup
2 x 4:00
B1
KB swings
4 x 10
B2
Box Jump
4 x 8
C1
Battle Rope Alternating Waves
3 x 0:30
C2
tire flip
3 x 10
A
My Dynamic Warmup
1 x 10:00
B
Run
1 x 20:00
