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.

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Directed and progressive training
Follow a program that has been developed based on real world experience and knowledge of the demands of Special operations.
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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
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to take you to the next level
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Programming 5 days per week
Daily strength and conditioning, that’s accessible and challenging for candidates that need to prepare for special operations selection
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Exercise Video Guidance
Instructional videos along with descriptions of the requirements of each exercise
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Detailed, expert instruction
We are here to answer your questions and guide you in your training process
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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
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Sample Week
Week 1 of 8-week program
Sunday
LSD Run + Circuit 

A

Run

1 x 3 @ 15:00

B1

Pull-Up

3 x 5

B2

PRMC Sit-up

3 x 10

B3

Push-Up

3 x 10

B4

Step Back Lunge

3 x 10

B5

Rest

3 x 1:30

C1

Tib Raise

1 x 25

C2

Single leg bent knee Calf raise

1 x 25

C3

Single leg calf raise

1 x 25

Monday
Work Capacity Circuits

A1

4 count burpee

3 x 10

A2

PRMC Sit-up

3 x 15

A3

Push-Up

3 x 10

A4

Spiderman Plank

3 x 20

A5

Rest

3 x 1:30

B1

V-Ups

3 x 10

B2

100 up - High Knees

3 x 60

B3

Air Squat

3 x 10

B4

Pull-Up

3 x 5

B5

Rest

3 x 1:30

Tuesday
Recovery Day

A

Light Jog

1 x 10:00 @ 2

B

Calf Stretch

1 x 1:00

C

Couch Stretch (Hip Flexors)

1 x 1:00

D

Elephant walk

1 x 25

E

Straddle Side stretch

1 x 6 @ 0:10

F

Spiderman Twist

1 x 20

G

Scorpion

1 x 20

H

Kneeling Tibialis Stretch

1 x 0:06

I

bent knee calf stretch

1 x 0:10

Wednesday
Speed Endurance

A

Heroic Warm-up

1 x 10

B

Run

1 x 400 @ 5

C

Run

5 x 400

Coaches
coach-avatar Llewellyn Morkel

Strength and conditioning Coach Extensive experience in Tactical , Professional Rugby and MMA S&C

coach-avatar Hein

Former South African Police Service Special Task Force Operator

coach-avatar Calvin

Serving Royal Marines Commando

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Take ownership of the process

Sign up for the program today and start your journey towards your goal of being in special operations

Get FSC Africa Special Operations Prepcon
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FSC Africa Special Operations Prepcon