Download Special Forces Pre Selection Program PDF

TitleSpecial Forces Pre Selection Program
File Size44.1 KB
Total Pages7
Table of Contents
                            WEEK 1
	
		BDU
		BDU
	WEEK 2
		KIT 8kg
		KIT 8kg
			WEEK 3
		KIT 8kg
		KIT 8kg
			WEEK 4
		FULL KIT 10kg
		KIT 8kg
		FULL KIT 10kg
			WEEK 5
		FULL KIT 10kg
		KIT 8kg
		Rest
		FULL KIT 10kg
			WEEK 6
		FULL KIT 15kg
		KIT 8kg
		Rest
		FULL KIT 15kg
			WEEK 7
		FULL KIT 20kg
		PT/Rifle
		KIT
		Rest
		FULL KIT 20kg
			WEEK 8
		FULL KIT 20kg
		Rest
		KIT
		Rest
		FULL KIT 20kg
			WEEK 9
		FULL KIT 15kg
		Rest
		BDU
		KIT
		Rest
		FULL KIT 15kg
		Rest
		Rest
			WEEK 10
		FULL KIT 15kg
		Rest
		BDU
		KIT
		Rest
		Rest
		FULL KIT 15kg
		FULL KIT 15kg
		Rest
			WEEK 11
		Rest
		KIT
		Rest
		FULL KIT 15kg
			WEEK 12
		FULL KIT 20kg
		Rest
		FULL KIT 20kg
			WEEK 13
		FULL KIT 20kg
			
				Training Tips
				Kettlebell Workout-1
				Kettlebell Workout-2
                        
Document Text Contents
Page 1

1

The Special Forces Pre-selection
Program


Comrades,
Are you looking to join the US Army Special Forces? What about the Rangers? Are you an
operator who just wants to kick your ruck marching back into over drive but you aren’t sure where
to start? Look no further! The following 13-week program is an awesome tool that will deliver
strength, speed, and stamina of both mind and body. This program came from some of our
coalition brothers who remain anonymous for now, but boy can those men move out! This
program will get you in shape to hump the heaviest loads for miles. This is not for the meek and
mild!

Required Equipment:

!" PT Uniform
• Shoes
• Socks
• Running Shorts
• T-shirt

!" Battle Dress Uniform (BDU)
#" Boots
#" Socks
#" Trousers
#" Shirt

!" Rifle (service rifle or a large caliber hunting rifle)
!" Webbing Kit (load bearing equipment [LBE], min 8kg)
!" Ruck Sack (ALICE, Bergen, or comparable pack)
!" Bicycle (road or mountain type)
!" Swim goggles and trunks (Speedos are fine)
!" Super Joints (go to www.dragondoor.com)

Legend:
PT= PT uniform worn
RIFLE= Rifle carried in hands, never slung
BDU= BDU uniform & Rifle
KIT= BDU, Webbing Kit w/8kg, & Rifle
FULL KIT= KIT & Ruck


WEEK 1
ACTIVITY UNIFORM

M AM 5km Run PT
PM KB-1 PT

T AM 8km Walk BDU
PM 5x20 Pushups, 5x5 Pull-ups, 100 Sit-ups PT

W AM 15km, Cycle PT

Page 3

3




WEEK 5
ACTIVITY UNIFORM

M AM Pack Walk, 2hrs FULL KIT 10kg
PM KB-1 PT

T AM Sprints, 4x1km, Rest/Work 1:1 (4 work sets, 4 rest) PT
PM 5x30 push-ups, 5x10 Pull-ups, 170 sit-ups PT

W AM 30km Cycle PT
PM KB-2 PT

T AM 12km Walk (Run first 1.5km <7:30min) KIT 8kg
PM KB-1 PT

F AM 45min Swim, Freestyle stroke PT
PM Rest ---------------------

S AM Pack Walk 2.5hrs FULL KIT 10kg
PM KB-2 PT

S AM Swim 3x300m, RI 60sec PT
PM 20min Stretching PT


WEEK 6
ACTIVITY UNIFORM

M AM Pack Walk 2.5hrs FULL KIT 15kg
PM KB-1 PT

T AM 5x1km Sprints, Rest/Work 1:1 PT
PM 6x30 push-ups, 6x10 Pull-ups, 180 Sit-ups PT

W AM 35km Cycle PT
PM KB-2 PT

T AM 15km Walk (Run first 2km <10min) KIT 8kg
PM KB-1 PT

F AM 45min Run PT
PM Rest ---------------------

S AM Pack Walk 3hrs FULL KIT 15kg
PM KB-2 PT

S AM Swim 3x300, RI 60sec PT
PM 20min Stretching PT


WEEK 7
ACTIVITY UNIFORM

M AM Pack Walk 2.5hrs FULL KIT 20kg
PM KB-3 PT

T AM 4x1km Sprints, Rest/Work 1:1 PT/Rifle
PM 7x30 push-ups, 7x10 Pull-ups, 190 sit-ups PT

W AM 40km Cycle PT
PM KB-4 PT

T AM 15km Walk (Run first 2.5km <12:30min) KIT
PM KB-3 PT

F AM 50min Swim, Freestyle Stroke PT
PM Rest ---------------------

S AM Pack Walk 3hrs FULL KIT 20kg
PM KB-4 PT

S AM Swim 2x400m, RI 60sec PT
PM 30min Stretching PT

Page 4

4




WEEK 8
ACTIVITY UNIFORM

M AM Pack Walk 20km (time trial <3:15hrs) FULL KIT 20kg
PM Rest ---------------------

T AM Sprints, 4x1km PT/Rifle
PM 8x30 push-ups, 8x10 Pull-ups, 200 sit-ups PT

W AM 45km Cycle PT
PM KB-3 PT

T AM 15km Walk (Run first 3.2km <16min) KIT
PM KB-4 PT

F AM Run 2x2.5km <8:30min, RI 5min, <9:30min PT
PM Rest ---------------------

S AM Pack Walk 5hrs FULL KIT 20kg
PM KB-3 PT

S AM Swim 2x500m, RI 60sec PT
PM 20 min Stretching PT


WEEK 9
ACTIVITY UNIFORM

M AM Pack Walk 7.5hrs FULL KIT 15kg
PM Rest ---------------------

T AM 3x1km Sprints, Rest/Work 1:1 BDU
PM 3xmax push-ups, 3xmax Pull-ups, 200 sit-ups PT

W AM 50km Cycle PT
PM KB-3 PT

T AM 3.2km Time Trial <15:30 KIT
PM KB-4 PT

F AM Run 50min PT
PM Rest ---------------------

S AM Pack Walk 10hrs FULL KIT 15kg
PM Rest ---------------------

S AM Rest ---------------------
PM 20min Stretching PT


WEEK 10
ACTIVITY UNIFORM

M AM Pack Walk 15hrs FULL KIT 15kg
PM Rest ---------------------

T AM Run 4x1km Sprints, Rest/Work 1:1 BDU
PM 6x40 push-ups, 9x10 Pull-ups, 200 sit-ups PT

W AM 40km Cycle PT
PM KB-3 PT

T AM 12km Walk (Run first 2.5km <12:30min) KIT
PM KB-4 PT

F AM Rest ---------------------
PM Rest ---------------------

S AM Pack Walk 24hrs FULL KIT 15kg
PM Should still be walking! FULL KIT 15kg

S AM Rest ---------------------
PM 20min Stretching PT

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