1 1.hr 6ed - Week #.l-4ac% 1 5u* #.3 $. weight circuit 5u* (%m with 311mi* surges 5est or swim 411%m spri*ts <3mi*:s .high High +ow 6ed.ups2 '13 heaves plus a4s.low 6ed 0%m.hr 6ed.#%m plus ropes Timed Pac% wal% (%m Timed )lectro*ic machi*e circuit .4%m plus41400m spri*ts 8 191 .( Time am pm am pm am pm am pm am pm am pm am pm Time am pm am pm am pm am pm am pm am pm am pm Time am pm am pm am pm am pm am pm am pm am pm Activity Trial BFA Scored Trial swim test (400m) plus heaves Trial $.eight programme #2 a4s.ups2 (13 heaves plus a4s.hr High Intensity (%m. lower 4ac% e1:s Activity 1#0mi* pac% wal% Bod.$ 1.l-4ac% # )lectro*ic machi*e circuit 30mi*:s '1#0 p.l-4ac% # )lectro*ic machi*e circuit 43mi*:s (1#0 p.l-4ac% 1 5u* 0%m .high 0%m.0 $.l-4ac% 1 5u* #.0 1. weight circuit 5u* 0%m with 411mi* surges 5est or swim 411%m spri*ts <4mi*:s .ri/le PT PT PT PT PT F&(10%g) P!" shirt PT Dress F&(13%g) PT PT P&(4%g)ru**ers PT PT PT PT PT F&(13%g) P!" shirt PT Intensity High High High High +ow High.#%m ru* plus #%m wal% a*d o*e rope asce*t 01#0 p.eight programme 1 $.1 $.ri/le PT PT PT F&(10%g) swimmers PT Dress F&(10%g) PT PT P!" ru**ers.4 $.$ $.#%m2 rest2 000m .hr 6ed Intensity (%m.high High +ow 6ed.4 #.# $.4%m2 rest2 1.eight programme #2 a4s.hr 6ed. lower 4ac% e1:s Dress PT P!" P&('%g) F&(#0%g) PT PT P!" ru**ers.( Week $.eight programme 1 70mi* pac% wal% 5est or additio*al sessio* i* wea% area 1#130m swims 8191 plus #mi* tread water 40mi* stretchi*g sessio* .l-4ac% # 70mi* pac% wal% 5est or additio*al sessio* i* wea% area 1#130m swims 8191 plus #mi* tread water 40mi* stretchi*g sessio* .eight programme # a4s.1 #.3 #.water 40mi* stretchi*g sessio* .0 #.# #.# 1.$ #.ups2 013 heaves plus a4s.eight programme 1 1#0mi* pac% wal% 5est or additio*al sessio* i* wea% area '1100m swims2 00sec rest plus #mi* t. lower 4ac% e1:s Activity 70mi* pac% wal% Bod.3 1.4 1.high 0%m.# SPECIAL FORCES TRAINING PROGRAMME Week 1.( .

$ 3.eight programme 1 $hr pac% wal% 5est or additio*al sessio* i* wea% area '1100m swims2 00sec rest plus #mi* t.( Time am pm am pm am pm am pm am pm am pm am pm Time am pm am pm am pm am pm am pm am pm am pm Time am pm am pm am pm am pm am pm am pm am pm Activity 1#0mi* pac% wal% Bod.4 3. weight circuit 5u* '%m with 3170sec surges 5est or swim #1#%m ru*s <10mi*:s 81912 #1 ropes .ru**ers.3 0.3 3.high (%m.l-4ac% 1 5u* #.0 0.ups2 01' heaves plus a4s.hr 6ed Intensity (%m.l-4ac% # )lectro*ic machi*e circuit 00mi*:s 101#0 p.1 4.hr 6ed - Week 3.4%m plus 41400m spri*ts 8191.eight programme #2 a4s.# 3.water 40mi* stretchi*g sessio* .ru**ers PT Dress F&(#0%g) PT PT P!".high 0%m. lower 4ac% e1:s Activity #-$0hr pac% wal% Bod.3 4.water 40mi* stretchi*g sessio* . weight circuit 5u* '%m with 4170sec surges 5est or swim $11.( .water .$ 0.ups2 1013 heaves plus a4s.high High +ow 6ed. weight circuit )lectro*ic machi*e circuit 00mi*:s 5est or swim 5u* 3%m plus #1 ropes .l-4ac% 1 5u* 1%m2 swim #00m 1 $times co*ti*uous .eight programme #2 a4s.0 4.high High +ow 6ed.( Week 0.eight programme 1 Trial 4hr pac% wal% =#3%m 5est or additio*al sessio* i* wea% area 41#00m swims2 00sec rest plus #mi* t.# 4.high 0%m.hr +ow +ow High High 6ed.$0mi*:s 81912 #1 ropes .1 0.hr 6ed.l-4ac% # BFA trial $.hr 6ed Intensity 0%m.l-4ac% # )lectro*ic machi*e circuit 00mi*:s 01#3 p.3 .4 0.# 0.ri/le PT PT P&('%g) P!".1 3.0 3.ru**ers PT F&(#0%g) P!" shirt PT Intensity (%m. lower 4ac% e1:s Dress F&(13%g) PT PT P&(0%g)ru**ers PT PT PT PT PT F&(#0%g) P!":s PT Dress F&(#0%g) PT PT P&('%g)ru**ers PT PT PT PT PT F&(#0%g) P!":s.hr 6ed. lower 4ac% e1:s Activity $-$0hr pac% wal% Bod.3%m ru*s <(.water 40mi* stretchi*g sessio* .$ Week 4.eight programme #2 a4s.$ 4.# trial plus #1 rope asce*ts Heave test2 Swim test(400m) #mi*:s t.4 4.eight programme 1 1#0mi* pac% wal% 5est or additio*al sessio* i* wea% area 10130m swims2 $0sec rest plus #mi* t.

3 7.l-4ac% 1 5u* 41 1%m spri*ts 8191 .high 3.3 '.# (.3 .water 40mi* stretchi*g sessio* .high 3%m. lower 4ac% e1:s Dress PT PT P&('%g) PT PT PT PT PT Pac%(#3%g) P!":s /or 1st 400m PT Dress F&(#0%g) PT PT P&('%g) PT PT PT PT PT Pac%(#3%g) P!":s /or 1st 000m PT Dress F&(13%g) PT PT P&('>?)ru**ers PT PT PT PT PT PA!>(#3>?) Swimmers PT Intensity 6ed.$ (.$0)2 #1 ropes . weight circuit 5u* 10%m with 41#mi* surges 5est or swim 1#%m wal% (ru* 1st #%m <7.1 (.low +ow 6ed.high 3%m.eight programme #2 a4s. lower 4ac% e1:s Activity 4hr wal% Bod.high High. Bod.l-4ac% 1 5u* 1%m2swim #00 1 4 times co*ti*uousl.# 7.hr 6ed.3%m. weight circuit 5u* 10%m with 31#mi* surges 5est or swim 13%m wal% (ru* 1st #%m <7.hr 6ed - Week '.1 '.high High.hr 6ed.l-4ac% # )lectro*ic machi*e circuit 00mi*:s 01$0 p.3%m pool swim 40mi* stretchi*g sessio* .0 (.4 7.hr 6ed Intensity (%m.eight programme #2 a4s.0 7.$ '.water 40mi* stretchi*g sessio* .$0)2 #1 ropes . .1 7.# '.( Time am pm am pm am pm am pm am pm am pm am pm Time am pm am pm am pm am pm am pm am pm am pm Time am pm am pm am pm am pm am pm am pm am pm Activity 5ecover.( .eight programme #2 a4s.eight programme 1 'hr 4ush wal% i* local state /orest (*ave1) 5est 1.high High. da.$0)2 #1 ropes .ups2 '1' heaves plus a4s.4 '.l-4ac% 1 5u* 1%m2 '1 400m spri*ts 8 191.eight programme 1 10hr 4ush wal% i* local state /orest (*ave1) 5est 1.l-4ac% # )lectro*ic machi*e circuit 00mi*:s '1#3 p.3%m.3 (.4 Week (.low +ow 6ed.low +ow 6ed.l-4ac% # )lectro*ic machi*e circuit 00mi*:s '1#3 p.ups2 0110 heaves plus a4s. weight circuit 5u* '%m with $1#mi* surges 5est or swim 10%m wal% (ru* 1st #%m <7.( Week 7.#%m ope* water swim plus #mi* t.ups2 '1' heaves plus a4s.4 (.eight programme 1 0hr 4ush wal% i* local state /orest (*ave1) 5est or additio*al sessio* i* wea% area 1%m ope* water swim plus #mi* t.hr 6ed Intensity 0. lower 4ac% e1:s Activity 4hr wal% Bod.0 '.$ 7.

lower 4ac% e1:s Activity 4-$0hr pac% wal% Bod.high 0.$ 11. lower 4ac% e1:s Activity $hr pac% wal% Bod.eight programme #2 a4s.eight programme #2 a4s.3 .eight programme 1 #-$0hr e*dura*ce march 5est 1%m pool swim 40mi* stretchi*g sessio* .l-4ac% 1 5u* $1400m 8 1912 41#00m 8 19$ .ups2 $1 ma1 heaves2 a4s.1 11.hr 6ed.3%m <(.3%m pool swim 40mi* stretchi*g sessio* .l-4ac% 1 5u* $11%m 8 191.l-4ac% # )lectro*ic machi*e circuit 43mi*:s $1ma1 p.high High.low +ow 6ed.# trial 4hr e*dura*ce march trial =#0%m 5est Swim test trial (400m) plus #mi* t.high High.hr 6ed Intensity (%m.eight programme #2 a4s.( Week 1#.4 10.l-4ac% # )lectro*ic machi*e circuit 30mi*:s (1$0 p. weight circuit 5u* (%m with 4170sec surges 5est or swim 0%m wal% (ru* 1st 1.high High (%m.l-4ac% # )lectro*ic machi*e circuit 00mi*:s (1$0 p.( .$ 10.1 10.# 10.ups2 (110 heaves plus a4s.water 40mi* stretchi*g sessio* .0 10.low +ow 6ed.3%m.hr +ow Intensity (%m.10)2 #1 ropes .$ 1#.l-4ac% 1 BFA trial $.hr +ow - Week 11.0 1#.1 1#. weight circuit 5u* 10%m with 01#mi* surges 5est or swim '%m wal% (ru* 1st 1.hr 6ed.$0mi*) .3%m.3 11.3 Week 10.0mi*)2 #1 ropes .low +ow 6ed.3 10.0 11.3 1#.3%m <(.hr 6ed.ups2 (110 heaves plus a4s.( Time am pm am pm am pm am pm am pm am pm am pm Time am pm am pm am pm am pm am pm am pm am pm Time am pm am pm am pm am pm am pm am pm am pm Activity $hr pac% wal% Bod.high High.ru**ers PT Dress F&(13%g) PT PT P&('%g)ru**ers PT PT PT PT PT Pac%(#3%g) P!" shirt 1st 400m PT Dress F&(10%g) PT PT P&('%g) PT PT PT PT PT F&(13%g) Swimmers PT Intensity 0%m.# 11.# 1#.4 11.4 1#.eight programme 1 0hr 4ush wal% i* local state /orest (*ave1) 5est 1. weight circuit 5u* 3%m with $100sec surges 5est or swim 3%m wal% (ru* 1st 1%m <4.high 0. lower 4ac% e1:s Dress F&(13%g) PT PT P&('%g)ru**ers PT PT PT PT P&('%g) F&(#0%g) P!".

I P& a*d F& activities are to 4e co*ducted o* grass2 gravel or 4ush la*d I &* the lo*ger e*dura*ce wal%s .low +ow 6ed.ou should trai* i* pairs a*d *oti/. trai*i*g activit.hr 6ed.ou do *ot recover /rom the previous da.3%m.ou have a*. I A/ .( Time am pm am pm am pm am pm am pm am pm am pm Activity 1hr pac% wal% Bod. someo*e o/ .1 1$.4%m with 10mi* rest2 4oth < 7.our 5H5 each mor*i*g to determi*e trai*i*g i*te*sit. pass the SAS5 Selectio* Process CONDUCT The program should 4e started 1$ wee%s prior to the start date o/ the Selectio* Process. "sed as a guide to i*crease or decrease .ups2 #1 ma1 heaves2 a4s. out a cool dow* /or ever. F& I I Y !r PTI in t"e # c$# $re$ %i## "e#& y ! %it" $nyt"in' y ! $re !ns!re ( $) !t t"is &r 'r$m A/ . /or that da. duri*g the program2 do a* alter*ative sessio* to compe*sate.our 4est i*terest to complete all activities i* the 1$ wee%s so that .l-4ac% 1 5u* #1400m 8 1912 #1#00m 8 19$ 5est 5est 5est 1%m pool swim 40mi* stretchi*g sessio* . area. 40-00@ o/ ma1imum heart rate (6H5) 6) 00-'0@ o/ 6H5 HA?H = '0@ o/ 6H5 6H5 B ##0 C .eight programme #2 a4s. I Kou are remi*ded that the mai* emphasis o/ the SF selectio* process i* o* /ield e*dura*ce AIM This program is desig*ed to prepare .4 1$. dri*%i*g water 4e/ore2 duri*g (ever. At is i* .ou wa%e.high High.drated 4.$0 5est or swim 4%m wal% (ru* 1st 1%m <4. activit.arm up2 stretch a*d carr. I Su4stitute ru**ers /or 4oots wherever possi4le to reduce the cha*ce o/ i*Jur.ou sustai* a* i*Jur.l-4ac% # )lectro*ic machi*e circuit 40mi*:s #1ma1 p.our route a*d )T5 I A/ .# 1$.0 1$.our age 5H5 B resti*g heart rate2 to 4e ta%e* ever.s trai*i*g have a* e1tra rest da. trai*i*g sessio* I )*sure . Kou are remi*ded that the Selectio* Process co*ce*trates o* /ield e*dura*ce activities eg. /urther dou4t or reLuire more i*/ormatio* co*tact the SAS5 PTA:s o* the /ollowi*g *um4er 0' 7$'$ 0034 . /rom wee% to wee% I A/ . mor*i*g at the same time # mi*utes a/ter . e*ough to success/ull.ou adeLuatel.ou /eel recovered do *ot add i* a* e1tra trai*i*g sessio* as the program i*creases with i*te*sit. I . weight circuit 5u* #1#.$0mi*) . TH5 trai*i*g heart rate B D @ 1 E6H5-5H5FG H 5H5 TRAINING NOTES I Sta.our trai*i*g i*te*sit. DO NOT trai* with a* i*Jur. 13mi*)2 a*d a/ter ever. I 6o*itor . lower 4ac% e1:s Dress F&(10%g) PT PT P&('%g) PT PT PT PT swimmers PT Intensity (.0 Week 1$.ou are *ot u*der prepared i* a*.high +ow - LEGEND PT ru**i*g shoes2 shorts a*d shirt P& P!":s2 4oots a*d we44i*g weighi*g amou*t stated F& P&('%g) plus pac% weighi*g amou*t stated INTENSITY LEVELS +&.$ 1$.ou eat withi* $0mi* a/ter ever. level /or that da. h.3 1$.

pertroph. e1ercise /ollowed 4. *o* highlighted e1ercise immediatel. $0 reps o/ "i'"#i'"te.eights are to 4e recorded to mo*itor stre*gth a*d e*dura*ce gai*s2 as .( WEIG*TS PROGRAMME + DUMBELL BENCH PRESS Plus 4 OVERGRASP HEAVES REPS WGT WGT WGT WGT WGT WGT WGT WGT PULLDOWN TO CHEST (wide grip plus 10 PUSH UPS !NCL!NE B"RBELL PRESS Plus 4 UNDERGRASP HEAVES SE"TED ROW (#$rr%w grip plus 10 CLOSE GRIP PUSH UPS ST"ND!NG B"RBELL CURLS with supe set !" TR!CEP PUSHDOWNS 30 15 8 4 4 REST 30 15 8 4 4 REST 30 15 8 4 4 REST 30 15 8 4 4 REST 30 30 15 15 8 8 4 4 4 4 TWO MINUTES TWO MINUTES TWO MINUTES TWO MINUTES CONDUCT The a4ove wor%out co*sists o/ two e1ercises per muscle group. *o* highlighted e1ercise immediatel. adapts to the programme i*crease . *o* highlighted e1ercise immediatel. *o* highlighted e1ercise immediatel. The "i'"#i'"te. e1ercise /ollowed 4.2 rest $0-43seco*ds 4 reps o/ "i'"#i'"te.2 rest $0-43seco*ds 13 reps o/ "i'"#i'"te.our 4od. weight /it*ess a*d h. e1ercise /ollowed 4. e1ercise is the maJor e1ercise2 the *o* highlighted e1ercise is the superset e1ercise a*d it is co*ducted i* the /ollowi*g regime. stre*gth2 e*dura*ce2 4od. .2 rest $0-43seco*ds 4 reps o/ "i'"#i'"te. e1ercise /ollowed 4.2 rest $0-43seco*ds . e1ercise /ollowed 4. *o* highlighted e1ercise immediatel. 1-#%g at a time /or ma1imal gai*s AIM To 4uild upper 4od.our weights 4.2 rest $0-43seco*ds ' reps o/ "i'"#i'"te.

2 rest $0-43seco*ds 4 reps o/ "i'"#i'"te.pertroph. e1ercise /ollowed 4.t 3!u p ess1 UPR!GHT ROW Plus % LATERAL &L4ES #0 1$ % 4 4 The a4ove wor%out co*sists o/ two e1ercises per muscle group.eights are to 4e recorded to mo*itor stre*gth a*d e*dura*ce gai*s2 as .2 rest $0-43seco*ds ' reps o/ "i'"#i'"te.ODY WEIG*T CIRCUIT . e1ercise /ollowed 4. *o* highlighted e1ercise immediatel.2 rest $0-43seco*ds 4 reps o/ "i'"#i'"te. e1ercise /ollowed 4. $0 reps o/ "i'"#i'"te. The "i'"#i'"te. a*d shoulder stre*gth2 power2 e*dura*ce a*d h. adapts to the programme i*crease .u-p up .our 4od. e1ercise is the maJor e1ercise2 the *o* highlighted e1ercise is the superset e1ercise a*d it is co*ducted i* the /ollowi*g regime. *o* highlighted e1ercise immediatel.-e w2t th./0 step 0!w/1 B"RBELL SHOULDER PRESS Plus % CLEANS +s. *o* highlighted e1ercise immediatel.2 rest $0-43seco*ds 13 reps o/ "i'"#i'"te. e1ercise /ollowed 4. *o* highlighted e1ercise immediatel.our weights 4. 1-#%g at a time /or ma1imal gai*s AIM To 4uild lower 4od. . *o* highlighted e1ercise immediatel.' WEIG*TS PROGRAMME WE!GHTED S&U"TS PLUS 10 WEIGHTED LUNGES REPS WGT WGT WGT WGT WGT WGT WGT WGT #0 1$ % 4 4 REST TWO MINUTES #0 1$ % 4 4 REST TWO MINUTES #0 1$ % 4 4 REST TWO MINUTES #0 1$ % 4 4 REST TWO MINUTES #0 1$ % 4 4 REST TWO MINUTES 45 DEGREE LEG PRESS plus 10 LEG PRESS CAL& E'T( SE"TED LEG E'TENT!ON Plus 10 WEIGHTED LUNGES L(!NG LEG CURL Plus % 10) HIGH POWER *UMPS +. e1ercise /ollowed 4.2 rest $0-43seco*ds .

5AST T& A+T >N)) !5"N!H)S S+A AN? BFA (ha*ds sta. 1# 5)PS P # TA6)S 1# 5)PS P # TA6)S 1# 5)PS P # TA6)S 1# 5)PS P # TA6)S 1# 5)PS )A!H SA ) P # TA6)S BA!> )PT 6A!HAN) (do *ot h. 1# 5)PS P # TA6)S 1# 5)PS P # TA6)S 1# 5)PS P # TA6)S 1# 5)PS P # TA6)S 1# 5)PS )A!H SA ) P # TA6)S BA!> )PT 6A!HAN) (do *ot h. A.5AST T& A+T >N)) 30 5)PS R BFA SAT "P (/i*gertips to %*ees o*l. A/ at /irst .DOMINALS AND LOWER . AIM To i*crease 4od.7 E/ERCISE &M)5?5ASP H)AM)S P"SH "PS +KAN? &M)5?5ASP H)AM)S F"++ B& K APS . i* co*tact with /loor) H))+ T&"!H)S (per/orm o*e side at a time) S>AP CONDUCT 10 10 10 10 10 30 revolutio*s !omplete /rom top to 4ottom i* order a*d repeat 3-( times co*ti*uousl.)A?HT) ST)P "PS (10 %g) BFA SAT "P S>AP +ST TIME 10 #0 #0 10 #0 #0 #0 1 6AN -ND TIME ' 1' 1' ' 1' 1' 1' 1 6AN 0RD TIME 0 10 10 0 10 10 10 1 6AN 1T* TIME 4 14 14 4 14 14 14 1 6AN 2T* TIME # 1# 1# # 1# 1# 1# 1 6AN TOTAL TIME CONDUCT Start i* colum* o*e a*d complete e1ercises i* order /rom top to 4ottom2 whe* . weight /it*ess a*d all over 4od. ELECTRONIC MAC*INE CIRCUITS .ou have trou4le completi*g the circuit i*troduce a 1mi* rest period a/ter each s%ippi*g sessio* u*til .)A?HT) SO"ATS (#0%g) .ou have /i*ished.ou reach the last e1ercise complete colum*:s #-3 i* the same order u*til .) 30 5)PS CONDUCT !omplete /rom top to 4ottom i* order a*d repeat 3-( times co*ti*uousl.2 /eet are *ot to 4e held. 5ecord the total time ta%e* to mo*itor /it*ess improveme*ts.per e1te*d) P5&N) SAN?+) +)? 5AAS) P5&N) A+T A56 Q +)? 5AAS) A+T A56 Q +)? 5AAS) (o* ha*ds a*d %*ees) +)FT AN 5A?HT HAP 5&++S CONDUCT AIM !omplete /rom top to 4ottom two times2 use a swiss 4all i/ availa4le To i*crease stre*gth i* the a4domi*als a*d lower 4ac% providi*g core sta4ilit.AC3 BFA SAT "P 100 5)PS BFA A+T .AC3 + BFA SAT "P A+T . stre*gth A.DOMINALS AND LOWER .per e1te*d) P5&N) SAN?+) +)? 5AAS) P5&N) A+T A56 Q +)? 5AAS) A+T A56 Q +)? 5AAS) (o* ha*ds a*d %*ees) +)FT AN 5A?HT HAP 5&++S CONDUCT AIM !omplete /rom top to 4ottom two times2 use a swiss 4all i/ availa4le To i*crease stre*gth i* the a4domi*als a*d lower 4ac% providi*g core sta4ilit.2 /eet are *ot to 4e held.our stre*gth 4uilds up.

level2 .)5 !K!+) 5&. level STRETC*ING PROGRAMME CONDUCT AIM Stretches are to 4e co*ducted 4e/ore a*d a/ter ever.ou have # programs to choose /rom2 adJust the times to suit the le*gth o/ .)5 ST)PP)5 5&.2 to promote good muscle /le1i4ilit. At is per/ormed i* order /rom top to 4ottom.. A* e*dura*ce cross trai*i*g sessio* to develop muscular e*dura*ce at a low i*te*sit. To reduce the cha*ce o/ muscle sore*ess a*d i*Jur.10 E/ERCISE )P)5!AS) BA>) ST)PP)5 5&.)5 INTENSITY (3-'3 5P6 +&. 30-00 ST)PS P)5 6AN $0-$# ST&>)S P)5 6AN TIME #0 6AN #0 6AN #0 6AN E/ERCISE T5)A 6A++ 5&. .H $0-$# ST&>)S P)5 6AN"T) 30-00 ST)PS P)5 6AN"T) $0-$# ST&>)S P)5 6AN"T) (3-'3 5P6 $0-$# ST5&>)S P)5 6AN"T) TIME 13 6AN 1#00 6 13 6AN 1000 6 13 6AN '00 6 To 4e do*e at a low i*te*sit. a*d elasticit. trai*i*g sessio*.)5 CONDUCT AIM INTENSITY 1#-14 >6. The stretches i* the warm up should 4e held /or $-3 seco*ds2 stretches i* the cool dow* should 4e held /or 10-$0 seco*ds.our trai*i*g sessio*.

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