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    6week THOR3 SFASTrainingPlan

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    Ashutosh Tare
    The 6-week program outlines a weekly strength and conditioning regimen to prepare candidates for the Special Forces Assessment and Selection course. The program consists of running, rucking with weight, calisthenics, and cross-training exercises each week, with increasing distances, weights, and intensities over the 6 weeks. The goal is to improve candidates' physical fitness in areas like endurance, strength, and mobility needed to pass the rigorous SFAS 7-week selection course in the final week.

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    6week THOR3 SFASTrainingPlan

    Uploaded by

    Ashutosh Tare
    103 views10 pages
    The 6-week program outlines a weekly strength and conditioning regimen to prepare candidates for the Special Forces Assessment and Selection course. The program consists of running, rucking with weight, calisthenics, and cross-training exercises each week, with increasing distances, weights, and intensities over the 6 weeks. The goal is to improve candidates' physical fitness in areas like endurance, strength, and mobility needed to pass the rigorous SFAS 7-week selection course in the final week.

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    Sf training

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    6Week_THOR3_SFASTrainingPlan

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    The 6-week program outlines a weekly strength and conditioning regimen to prepare candidates for the Special Forces Assessment and Selection course. The program consists of running, rucking with weight, calisthenics, and cross-training exercises each week, with increasing distances, weights, and intensities over the 6 weeks. The goal is to improve candidates' physical fitness in areas like endurance, strength, and mobility needed to pass the rigorous SFAS 7-week selection course in the final week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    103 views10 pages

    6week THOR3 SFASTrainingPlan

    Uploaded by

    Ashutosh Tare
    The 6-week program outlines a weekly strength and conditioning regimen to prepare candidates for the Special Forces Assessment and Selection course. The program consists of running, rucking with weight, calisthenics, and cross-training exercises each week, with increasing distances, weights, and intensities over the 6 weeks. The goal is to improve candidates' physical fitness in areas like endurance, strength, and mobility needed to pass the rigorous SFAS 7-week selection course in the final week.

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    © All Rights Reserved
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    of 10

    USAJFKSWCS

    SPECIAL FORCES ASSESSMENT AND SELECTION


    PREPARATION PROGRAM
    6 WEEK

    WEEK 1

    DAY 1
    SESSION 1
    APFT
    PUSH-UPS: AMRAP IN 2 MINUTES
    SIT-UPS: AMRAP IN 2 MINUTES
    RUN: 2 MILES FOR TIME

    SESSION 2
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 2
    RUN: 5 MILE TIME TRIAL

    DAY 3
    NON-IMPACT CONDITIONING
    (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
    3 X 8 MINUTES
    REST 5 MINUTES BETWEEN SETS

    DAY 4
    SESSION 1
    RUN:
    5 MINUTE WARM-UP (EASY)

    RUN: 2 MINUTES
    JOG: 1 MINUTE
    REPEAT 4X

    5 MINUTE COOLDOWN (EASY)

    SESSION 2
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 5
    REST

    DAY 6

    RUCK:
    LOAD: 20% OF BODYWEIGHT (DRY)
    DISTANCE: 5 MILES
    PACE: MODERATE

    DAY 7
    REST
    USAJFKSWCS
    SPECIAL FORCES ASSESSMENT AND SELECTION
    PREPARATION PROGRAM
    6 WEEK

    WEEK 2

    DAY 1
    SESSION 1
    RUN:
    6 X 400 METERS
    3 MIN REST BETWEEN REPS

    SESSION2
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 2
    RUN: 5 MILE TEMPO
    (RUN AT A PACE 60-90 SECONDS SLOWER /MILE THAN TIME TRIAL PACE OR USE MCMILLAN CALCULATOR
    TO DETERMINE PACE BASED ON PREVIOUS TIME TRIAL)
    http://www.mcmillanrunning.com/index.php/calcUsage/calculate

    DAY 3
    NON-IMPACT CONDITIONING
    (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
    3 X 10 MINUTES
    REST 5 MINUTES BETWEEN SETS

    DAY 4
    SESSION 1
    RUN:
    5 MINUTE WARM-UP (EASY)

    RUN: 3 MINUTES
    JOG: 1 MINUTE
    REPEAT 4X

    5 MINUTE COOLDOWN (EASY)

    SESSION 2
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 5
    REST

    DAY 6
    RUCK:
    LOAD: 20% OF BODYWEIGHT (DRY)
    DISTANCE: 7 MILES
    PACE: MODERATE

    DAY 7
    REST
    USAJFKSWCS
    SPECIAL FORCES ASSESSMENT AND SELECTION
    PREPARATION PROGRAM
    6 WEEK

    WEEK 3

    DAY 1
    SESSION 1
    RUN:
    8 X 400 METERS
    3 MIN REST BETWEEN REPS

    SESSION 2
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 2
    RUCK:
    LOAD: 30% OF BODYWEIGHT (DRY)
    DISTANCE: 3.5 MILES
    PACE: FAST

    DAY 3
    NON-IMPACT CONDITIONING (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
    5 x 5 MINUTES, REST 5 MINUTES BETWEEN SETS

    DAY 4
    SESSION 1
    RUN: 5 MIN WARM-UP (EASY)

    1600 METERS (HARD)


    400 METER RECOVERY JOG
    1200 METERS (HARD)
    400 METER RECOVERY JOG
    800 METERS (HARD)
    400 METER RECOVERY JOG
    400 METERS (HARD)

    5 MINUTE COOLDOWN (EASY)

    SESSION 2
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 5
    REST

    DAY 6
    RUCK:
    LOAD: 30% OF BODYWEIGHT (DRY)
    DISTANCE: 7 MILES
    PACE: MODERATE

    DAY 7
    REST
    USAJFKSWCS
    SPECIAL FORCES ASSESSMENT AND SELECTION
    PREPARATION PROGRAM
    6 WEEK

    WEEK 4

    DAY 1
    SESSION 1
    APFT
    PUSH-UPS: AMRAP IN 2 MINUTES
    SIT-UPS: AMRAP IN 2 MINUTES
    RUN: 2 MILES FOR TIME

    SESSION 2
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 2
    RUCK:
    LOAD: 30% OF BODYWEIGHT (DRY)
    DISTANCE: 5 MILES
    PACE: FAST

    DAY 3
    NON-IMPACT CONDITIONING (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
    5 x 8 MINUTES, REST 5 MINUTES BETWEEN SETS

    DAY 4
    SESSION 1
    RUN: 5 MINUTE WARM-UP (EASY)

    75 SEC (HARD)
    150 SEC (EASY)
    60 SEC (HARD)
    120 SEC (EASY)
    REPEAT 3X

    5 MINUTE COOLDOWN (EASY)

    SESSION 2
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 5
    REST

    DAY 6
    RUCK:
    LOAD: 30% OF BODYWEIGHT (DRY)
    DISTANCE: 10 MILES
    PACE: MODERATE

    DAY 7
    REST
    USAJFKSWCS
    SPECIAL FORCES ASSESSMENT AND SELECTION
    PREPARATION PROGRAM
    6 WEEK

    WEEK 5

    DAY 1
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 2
    RUN:
    30 MINUTES (EASY)

    DAY 3
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 4
    BIKE:
    3 ROUNDS X 10 MINUTES AT THRESHOLD PACE
    2 MINUTES REST BETWEEN ROUNDS

    DAY 5
    REST

    DAY 6
    RUCK:
    LOAD: 25% OF BODYWEIGHT (DRY)
    DISTANCE: 5 MILES
    PACE: MODERATE

    DAY 7
    REST
    USAJFKSWCS
    SPECIAL FORCES ASSESSMENT AND SELECTION
    PREPARATION PROGRAM
    6 WEEK

    WEEK 6

    DAY 1
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 2
    RUN:
    20 MINUTES (EASY)

    DAY 3
    STRENGTH TRAINING (SEE ATTACHED SHEET)

    DAY 4
    BIKE:
    3 ROUNDS X 5 MINUTES AT THRESHOLD PACE
    2 MINUTES REST BETWEEN ROUNDS

    DAY 5
    REST

    DAY 6
    REST

    DAY 7
    REST

    WEEK 7
    ***SELECTION***
    NAME:______________________________ USAJFKSWCS
    6 Week
    SFAS Preparation Program
    SFAS 6 Week Program

    DAY 1
    A Dynamic Warm-Up Week 1 Week 2 Week 2 Week 4
    Exercise Rest Reps Wt Reps Wt Reps Wt Reps Wt
    B Back Squat 15 12 10 8
    15 12 10 8
    15 12 10 8
    15 12 10 8
    B Squat Jump (BODYWEIGHT) 5 5 5 5
    5 5 5 5
    5 5 5 5
    1:30 5 5 5 5

    C Pull-Ups MAX MAX MAX MAX


    MAX MAX MAX MAX
    MAX MAX MAX MAX
    MAX MAX MAX MAX
    C DB Step-Ups 12 ea 10 ea 10 ea 8 ea
    12 ea 10 ea 10 ea 8 ea
    12 ea 10 ea 10 ea 8 ea
    1:00 12 ea 10 ea 10 ea 8 ea

    D Inverted Rows 10 12 12 15
    10 12 12 15
    MAX MAX MAX MAX
    D Lunges 8 ea 8 ea 8 ea 8 ea
    8 ea 8 ea 8 ea 8 ea
    8 ea 8 ea 8 ea 8 ea
    D Push-Ups MAX MAX MAX MAX
    MAX MAX MAX MAX
    0:30 MAX MAX MAX MAX

    E DB Single Arm Bent-Over Row 10 ea 10 ea 10 ea 10 ea


    10 ea 10 ea 10 ea 10 ea
    10 ea 10 ea 10 ea 10 ea
    E DB Shoulder Circuit 10 ea 10 ea 10 ea 10 ea
    10 ea 10 ea 10 ea 10 ea
    10 ea 10 ea 10 ea 10 ea
    E Planks (Front, Left Side, Right Side) 0:30 0:40 0:50 1:00
    0:30 0:40 0:50 1:00
    0:30 0:30 0:40 0:50 1:00

    F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00


    NAME:______________________________ USAJFKSWCS
    6 Week
    SFAS Preparation Program

    DAY 2
    A Dynamic Warm-Up Week 1 Week 2 Week 2 Week 4
    Exercise Rest Reps Wt Reps Wt Reps Wt Reps Wt
    B Deadlift 15 12 10 8
    15 12 10 8
    15 12 10 8
    15 12 10 8
    B Medicine Ball Overhead Slam 8 8 10 10
    8 8 10 10
    8 8 10 10
    1:30 8 8 10 10

    C Barbell or Dumbell Bench Press 12 10 10 8


    12 10 10 8
    12 10 10 8
    12 10 10 8
    C Plyometric Push-Up (CLAPPING) 5 5 5 5
    5 5 5 5
    5 5 5 5
    1:00 5 5 5 5

    D Dumbell Incline Bench 10 12 12 15


    10 12 12 15
    10 12 12 15
    D Glute-Ham Raises 10 12 12 15
    10 12 12 15
    10 12 12 15
    D Sit-Ups MAX MAX MAX MAX
    MAX MAX MAX MAX
    0:30 MAX MAX MAX MAX

    E DB Shoulder Press 10 ea 10 ea 10 ea 10 ea
    10 ea 10 ea 10 ea 10 ea
    10 ea 10 ea 10 ea 10 ea
    E DB Lateral Lunges 8 ea 8 ea 8 ea 8 ea
    8 ea 8 ea 8 ea 8 ea
    8 ea 8 ea 8 ea 8 ea
    E Hanging Leg Lowers 10 10 10 10
    10 10 10 10
    10 10 10 10
    E Dips MAX MAX MAX MAX
    MAX MAX MAX MAX
    0:30 MAX MAX MAX MAX

    F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00


    NAME:______________________________ USAJFKSWCS
    6 Week
    SFAS Preparation Program

    DAY 1
    A Dynamic Warm-Up Week 5 Week 6
    Dumbell Circuit Day Reps Wt Reps Wt
    B DB Upright Row 10 10

    DB Step-Ups 10 ea 10 ea

    DB Lateral Shoulder Raise 10 10

    DB Alternate PushUp/Row 10 10

    DB Alternate Lunges 10 ea 10 ea

    DB Squats 10 10

    DB Bent-Over Rows 10 10

    DB Single Leg RDL's 10 ea 10 ea

    DB Lateral Step-Ups 10 ea 10 ea

    DB Alt. Curl to Press 10 ea 10 ea

    DB X-Over Step-Ups 10 ea 10 ea

    DB Overhead Tricep Extension 10 10

    DB Lateral Lunges 10 ea 10 ea

    *Rest 2-3 mins Between Rounds 3 Rounds 2 Rounds

    C PLANKS (Front, Left Side, Right Side) 0:45 ea 0:45 ea


    0:45 ea 0:45 ea
    0:45 ea 0:45 ea
    0:45 ea 0:45 ea

    D FOAM ROLLING & STRETCHING 10:00 10:00

    *USE Dumbells that are 10% of your Body Weight in each hand.
    NAME:______________________________ USAJFKSWCS
    6 Week
    SFAS Preparation Program

    Day 2
    A Dynamic Warm-Up Week 5 Week 6
    PULL/PUSH/SIT Circuit Reps Wt Reps Wt
    B Pull-Ups 3 3
    Push-Ups 10 10
    Sit-Ups 10 10
    *No Rest Between Exercises or Rounds 10 Rounds 10 Rounds

    C FOAM ROLLING & STRETCHING 10:00 10:00

    Dynamic Warm-Up (perform movements over 10-15 yards)


    Walking Lunge w/Twist
    Walking Lunge w/Overhead Reach
    Lateral Lunge
    Walking Lunge>Elbow to Instep>Twisting Overhead Reach
    Knee Pull to Chest
    Heel Pull to Butt
    Leg Cradle
    Frankensteins
    Lateral Shuffle
    Carioca
    High Knee Run
    Power Skipping
    T, Y, W & L's x 10 each

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