[Bechorg]

Here is some stuff I put together for my mentorees. I personally do the workout regimen and have a 360 pt score, 1300+ UBRR, and meet all of the suggested goals. It has worked well to keep me strong and injury free. It works for me, and it isn't perfect. It's not for beginners or low performers. I believe if you meet this standard, there is no possible way you will not get selected due to fitness.

 Establish your physical GOALS, here are some examples of what I would expect a selection candidate to have prior to selection:

PT Test: 290+ (Candidates with 290+ have an incredibly higher chance at getting selected)
2 mile run: 13:00
4 mile run: 30:00
5 mile run: 37:00
6 mile ruck: <1:18
12 mile ruck: 2:30
Pushups 2min :85
Situps max: 80
Pullups max:15-20
Deadlift 5rep:275
Squat 5rep max:225
Bench: bodyweight x 5

The first step is establishing a baseline for all those events, and know that when you target certain exercises like squat that your ruck times will get better, so don’t worry about constantly testing yourself. The goal is to get to a point where you know that you will have no problem meeting a standard. 5 mile run? No problem, I know my pace and how to hold it. Knowing a 8 min, 7 min, 6 min paces is essential for running, and a 15, 14, and 13 min pace for rucking. It is really important. Work all the exercises above into your workout regimen.

 Develop your own workout plan with crossfit, SOFWODS, and make sure to focus mostly on running, rucking, and bodyweight exercises. Do not ruck run until you have been rucking for 3-4 months. Ruck running should not be faster than a 10 minute mile. Do not increase your distances or speed on your runs more than 10% per week. Make a schedule for three months and stick to your goal paces.

Generally, your workout regimen should resemble the following:

LIFTING days are two a days and should be between 45 minutes and one hour for the lifting, and 30-45 minutes for the runs. Your lifting sessions should be based off of SOFWODS or crossfit and you need access to Olympic bumper weights because the core of your lifting is Olympic lifts and bodyweight exercise. Power endurance is the goal of these lifting sessions and lifting is secondary to rucking and running. All of your sets should be around 3-5 and your repetitions per set should be 10-15. It is good to gear the workouts towards body parts (upper or lower body, back, chest, arms, shoulders). I generally do Mondays and Fridays chest and Wednesdays back and shoulders. All lifting days should include pushups, dips, and pull-ups with a premium placed on high sets with high repetitions. That is the best way to get better at pushups, situps, pullups, and dips. For instance, on a Monday lifting day I will do 30 pushups every hour for 6-7 hours. Or after the lift session I will do 10 sets of 15 pushups, or 5 sets of 15 pushups, 10 pullups, and 10 dips. Scale the number of repetitions but keep the sets near the same. Also throw in core exercises like planking, bridges, and other ab exercises.

RUCKING is the single most important part of your success. You must be able to ruck with 65 pounds quickly for around 200 miles in selection. The trek at the end is around 30-40 miles and you need to be in the front. If you have not started rucking get on it! Start with a 2 mile ruck, 4 mile ruck, and 6 mile ruck per week. Keep doing that until you can maintain a sub 15 minute pace. I would not increase distance too much, only the pace. Try to get near a 13:30 pace.

RUNNING should be progressive in nature. Do not increase more than 10% per week in distance or pace. I generally do not run more than 35 miles per week. Running gets you hurt over time and pay attention to your shins, knees, and ankles especially. When in doubt REST!

INTERVALS are the best way to lower a two mile and five mile time. I do around two miles total intervals breaking it down to 2x800M, 4x400m and 4x200m. Establish a goal two mile pace and make sure that you meet that pace every single 400m. It will train you to keep a pace for an entire race and ensure you get a consistent time. This is the best way to be faster as well.8-10 iterations of 30 second sprinting 60 second resting can also be used, as well as 30 minutes of stair work.

Monday: LIFT (INCLUDE SQUAT, BENCH) INTERVALS

Tuesday: SHORT RUCK( 2 MILES AT 14:00 PACE)

Wednesday: LIFT( INCLUDE SQUAT, DEADLIFT, PUSH PRESS) INTERVALS

Thursday: MEDIUM RUCK (4 MILES AT 15:00 PACE)

Friday: LIFT (INCLUDE SQUAT, POWER CLEAN )

Saturday: LONG RUN (6-8 MILES AT 8:00 PACE) OR LONG RUCK (6-10 MILES AT 15MIN PACE)

Sunday- Rest

 If you can invest in some gear, do so. I would look at a GPS watch to measure pace and distance. You won’t be able to have this at selection but it will help you in knowing your pace and distance. Look at some good running shoes that have support like Asics GT 1000, as well as a lighter 6oz pair for PT tests. Nike SFB boots are the best boots to ruck in.