Our UKSF Selection program uses tried and tested strength and conditioning protocols to build the strength, endurance and durability to succeed. This program focuses on developing the physical readiness required to pass the Aptitude phase of selection.
Our UKSF Selection Program features the following:
A focus on strength work to develop physical robustness and reduce injury risk. Expect full body workouts with a primary focus on leg and posterior chain strength designed to supplement and complement your endurance training.
Loaded marching which is scaled according to your current fitness and preparation level to ensure you're comfortable moving at speed with a bergan.
Targeted Zone 2 work to supplement your loaded marches and to develop an large aerobic base.
An optional swimming workout to boost water confidence and competence for the UKSF swim test and to serve as an additional aerobic base builder.
A1
Abductor to Hip Roll Out
2 x 8
A2
Shin Box Rotation
2 x 8
A3
Single Leg RDL
2 x 8
A4
Rowing
2 x 1:30
B
Box Squat
4 x 6
C1
Bulgarian Split Squat
3 x 8
C2
GBRS Hip airplane
3 x 8
D1
Assault Bike
4 x 3:00
D2
DB Lunges
4 x 10
D3
Burpee
4 x 15
Conditioning
A
Run Warm Up A
3 Rounds. 10 x Legs Swings Each Leg 10 x Open / Close the gate 10 X Heel Flicks 10 x High Knees 10 X High Skips 200m Run
B
Yomp
1 x 45:00
C1
IYT
3 x 5
C2
Lying Single Leg Hip Thrust
3 x 12
A1
Push Up to Downward Dog
2 x 10
A2
DB Good Morning
2 x 10
A3
Dead Hang
2 x 0:30
B
Trap Bar Deadlift
1 x 30
C1
Chest-Supported DB Row
3 x 8
C2
Band Face Pull
3 x 15
D
Weighted Strict Pullup
3 x 8
E
WATTBIKE
1 x 20:00
Conditioning
A
Run Warm Up - B
Complete 3 Times 10 x Heel Flicks 10 x Walking Lunges 10 x Walking Sumo Squats 10 x Toe Flicks 10 X Side strides Each Side 400m Run
B
Run
10 x 1000
Conditioning
A
Run Warm Up - Intervals
3 Rounds. 10 x Legs Swings Each Leg 10 x Open / Close the gate 10 X Heel Flicks 10 x High Knees 10 X High Skips 200m Jog
B
Yomp
3 x 1
Instructions
A
If you have access to an MOD swimming pool we reccomend completing these swimming sessions in PCS WITHOUT boots unless we say otherwise. If you swim in a civvie pool for persec reasons we would not reccomend swimming in rig.
B
Swimming
1 x 150
C
Swimming
8 x 50
D1
Swimming
1 x 200
D2
Swimming
1 x 3:00
James is the founder of Legacy S&C. A former Royal Marines Commando and Special Forces Support Group operator. James is the head of program design for Legacy and has trained 100's of Athletes to reach their performance goals via our programs on Train Heroic
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