FSC Africa Special Operations Prepcon

LM Strength

Tactical / Military

Coaches

Llewellyn Morkel, Hein and Calvin

This is an introductory program for individuals who want to prepare for the physical demands of special operations and the relevant selection processes. This calisthenics and running based program is aimed at developing your work capacity, increasing your endurance and laying a foundation of injury prevention work to make your body more robust to handle the demands of special operations selection and training.

$40

Get FSC Africa Special Operations Prepcon

Directed and progressive training

Follow a program that has been developed based on real world experience and knowledge of the demands of Special operations.

Build a solid foundation

You can give yourself an advantage in preparing for the selection test and also to handle the demands of the training process post selection. Along the way you are supported by people who have been through the process and can give you the necessary guidance

Expect Results

This program was developed by a strength and conditioning coach, with 10+ years of experience in the training of Tactical/ Military operators and also professional athletes, across multiple codes, in conjunction with 2 operators who have made it through selection and training. They understand what is required in this field . The coaches are just a couple of clicks away to help you on this journey.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to take you to the next level

Programming 5 days per week

Daily strength and conditioning, that’s accessible and challenging for candidates that need to prepare for special operations selection

Exercise Video Guidance

Instructional videos along with descriptions of the requirements of each exercise

Detailed, expert instruction

We are here to answer your questions and guide you in your training process

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Pull up bar

Sample Week

Week 1 of 8-week program

Sunday

LSD Run + Circuit

Run

1 x 3 @ 15:00

Pull-Up

3 x 5

PRMC Sit-up

3 x 10

Push-Up

3 x 10

Step Back Lunge

3 x 10

Rest

3 x 1:30

Tib Raise

1 x 25

Single leg bent knee Calf raise

1 x 25

Single leg calf raise

1 x 25

Monday

Work Capacity Circuits

4 count burpee

3 x 10

PRMC Sit-up

3 x 15

Push-Up

3 x 10

Spiderman Plank

3 x 20

Rest

3 x 1:30

V-Ups

3 x 10

100 up - High Knees

3 x 60

Air Squat

3 x 10

Pull-Up

3 x 5

Rest

3 x 1:30

Tuesday

Recovery Day

Light Jog

1 x 10:00 @ 2

Calf Stretch

1 x 1:00

Couch Stretch (Hip Flexors)

1 x 1:00

Elephant walk

1 x 25

Straddle Side stretch

1 x 6 @ 0:10

Spiderman Twist

1 x 20

Scorpion

1 x 20

Kneeling Tibialis Stretch

1 x 0:06

bent knee calf stretch

1 x 0:10

Wednesday

Speed Endurance

Heroic Warm-up

1 x 10

Run

1 x 400 @ 5

Run

5 x 400

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FSC Africa Special Operations Prepcon

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