Buds / SF Selection Training Program: Week 1

BUDs
/ SF Selection Training Program

This is NOT a fitness fad or training blog for weekend warriors. This is a thorough
Special Forces training and preparation program. Based on sound scientific
principles with 18 years of experience as an exercise physiologist and 11 years as a
Navy SEAL.
This training program will create a fully capable athlete for any and all military
special operations selection courses for all branches of service. When you are able
to complete this training program to the prescribed guidelines you will be physically
capable of completing SEAL training. I am the only Navy SEAL that has ever worked
as a physiologist and active duty Navy SEAL in a combat zone.
This program is designed to create a clear adaptation to stress
without over stressing the joints or Central Nervous System. That is not to say we
don't want to stress out the nervous system, we must first build on the ability to
handle the physical stress. Think of this training like a dam. Build an amazing
foundation to hold back the tremendous about of pressure of the water.
The greater the foundational strength, the greater the capacity to endure the
stressors of a special forces selection course. We must train with specific energy
systems in mind. We must train within specific plans of movements, and we must be
mindful of pushing as hard as we can, and then throttling back in just the right time
to gain optimal adaptation.
If we are ALWAYS training in a state of maximal fatigue, we will not optimally adapt.
A physical body in a constant state of training does something counter intuitive in
this case. The brain will actually limit nutrients to the over trained areas... in hopes
of limiting the physical body to create forces beyond what can be managed; like a
governor in a rental car. However, often times the forces are too great to overcome
due to a fall, a rough landing, an explosion, or a training mistake.

This program will work.

Thorne Supplements are on my website at a 20% discount when you register with
the website

Buy a heart rate monitor - ***One with a chest strap***

Buy a reactive sling shot – www.howmuchyabench.net

Get your 1-2 RM for three movements. By this point you should have completed
your 5RM during my hypertrophy program and a 3RM from my strength program
and a 1RM post strength program.
WEEK 1
Day 1 – Complete a full PST
Max push ups___________________
Max pull-ups ___________________
Max sit-ups _____________________
1.5 – 5 mile run_________________
500M swim _____________________

Day 2 – Back
Deadlift – 6 sets 6 reps @ 55% of 1RM – Only do concentric movement
Pull ups – complete 12 reps
Bent over row – 5 sets 7 reps @ 76% of bodyweight
Seated cable row – 5 sets 10 reps @ 100% of bodyweight
Cable latissimus dorsi flexion – 5 sets for 30s @52% of bodyweight – reference my
YouTube channel on pull up progressions for example.

Day 3 – Morning - 800 meters in total
Break the swim up in 25 meter intervals. Swim each 25 meters as fast and hard as
you can any stroke you want. The time it take you to swim the 25m take that much
time to rest.
1:1 work to rest ratio. If you are going to train soon after the morning swim session.
You MUST eat a well-rounded meal. Carbs, protein, and fat, and at the very least 36
oz of water.

Day 3 – Evening – Chest
Bench press – 5 sets max reps @ 64% of 1RM
Seated machine chest press – 6 sets 16 reps @ 76% of 1RM
Chest dips – reps scheme: 18, 12, 12, 12, 12, 12, 10, 10, 10, 10

Day 4 – Triceps - Circuit. 30s on 30s off. Adjust weight as needed throughout the
circuit. Complete circuit five times with 90s of rest after each rotation.
DB overhead extension
Tricep cable press down
Tricep dips
Tricep overhead cable extension
Seated double band press down
TRX tricep prone extension

Day 5 – Track workout - USE A HEART RATE MONITOR.
200 meter repeaters...run this as fast as you can, like your life depends on it. Take
note of your HR.
Walk 200 meters very slow. We want to drive your heart rate back down to your
"warm up" HR.
Repeat this action for the total distance of 1.5 miles. This days training, we are
counting the 200-meter walks toward the total distance.

Day 6 - Break up the work and be athletic. Keep percentages low in conjunction
with large athletic movements. Keep the heart rate up, but not a true High Intensity
Interval Training session. Move from one exercise to the other but not immediately.
Give yourself just enough rest to be able to perform the prescribed reps. Repeat
these three exercises for one hour or the eight sets of each exercise.
Power clean + push press – 8 sets 10 reps @67% of bodyweight
Pull ups – 8 sets - complete max reps over 30s
DB swing clean and press – 8 sets @ 40% for 30s

Day 7 – Biceps - Circuit: five times through. 30s on 30s off. 90s between each
rotation.
Barbell bicep curl – 5 sets @ 50% of bodyweight
Seated preachers curl – 4 sets @40% of bodyweight
Cable hammer curl - @60% of bodyweight
Behind head cable curl - @30% of bodyweight
DB hammer curl - @35% of bodyweight
Seated cable cur - @35% of bodyweight
&
14 minutes slow jog
This training session is meant to be slow and therapeutic. Effort should be made to
keep a slow pace and elevate the heart rate only to about 75% of estimated max
heart rate. Keep a steady pace or do a tempo run. Run & walk equal time or
distance for a tempo run. Example: Run a hard and steady 800m distance. Take
note of the time and walk that same time. Repeat for no more than two miles
counting only the running distance toward the two-mile distance.

WEEK 2
Day 1 – Back - Pair a back and biceps exercise together as four mini compound sets.
Rest between each compound set is 30 seconds. Each set of each exercise is
maximally done for reps. Rest period between pairs of sets is 2 minutes.
Pull ups – 5 sets max reps
DB Bicep curls – 5 sets @35% of bodyweight
Bent over row - @ 100% of bodyweight
Band curls – 5 sets
Lat pull down – 5 sets @ 85% of bodyweight
Behind head cable curl – 5 sets @ 30% of bodyweight
Concept 2 rower interval – Max effort of times to follow. 1:1 work to rest ratio –
45s, 45s, 45s, 30s, 30s, 30s, 30s, 30s

Day 2 – Recovery day – Pick anything but here are some options.
- Sensory Deprivation: Sensory deprivation is used for two primary reasons. The
first is for central nervous system (CNS) down regulation. With combat exposed
veterans we typically encounter a heightened sense of stress and in inability to
down holistically down regulate that stress. Sensory deprivation under the
guidance of an experienced practitioner and exercise physiologist can typically lead
to better sleep, improved cognition, and stress reduction
- Restricted Blood Flow: Restricted blood flow training. This method of training is
overseen by a trained exercise physiologist in order to elicit a particular hormonal
response through soft tissue manipulation of a KAATSU device. Vascular
volumization through restricted (not occlusion) blood flow training can create a
cascading of hormone release without the trauma of an additional training session.
The goal is to stimulate the neuro-muscular system during a training session rather
then over reach and potentially stress the CNS and create diminished returns.
- Power Plate: Extensive medical and biological research has been conducted to
identify the systemic reaction of athletes to the application of vibration. This
research found significant increases in the electrical activity of muscles; increased in
oxygen consumption, and increased in hormonal activity. These functional changes
increase athletic performance as well as promote rapid recovery after training.
- Massage: The benefits are numerous and predictable. We do not use massage as
merely a relaxation tool, we utilize our massage therapist as a means to further
down regulate the nervous system. The goal is to relax specific muscle groups that
are in spasm working specifically the origins and insertions of the affected muscle
groups.
- Graduated Compression Garments: I utilize the world’s leading sports
compression with all of our athletes. 2XU compression is the world leader in
graduated, circular knit, medical grade compression. The benefits are increased
venues return, reduced muscle oscillation, & increased strength and power output
by means of increased motor unit firing and rate coding. Out veterans utilize the
garments throughout training and recovery.
- Normatec Pneumatic Compression: I utilize Normatec pneumatic compression
devices to reduce pain, reduce inflammation, improve oxygenation of muscles, and
reduce muscle breakdown bi-product from pooling in extremities, to enhance
recovery.
- Trigger Point & Self Myo-facial Release: I utilize various tools and techniques to
elicit a soft tissue and CNS response. We teach the movements and techniques as we
would in the training program. Foam roller, lacrosse balls, massage sticks, etc.
- Supplements: All supplements and food products we use are Certified Organic,
NSF, or Informed choice. All three are third party tested and indorsed by the US
Olympic Training Center.
- Cardio Recovery: While using heart rate monitors we are capable of training
individuals within the state of each person’s Central Nervous System. We monitor
the recovery time of each individuals heart when exposed to external loads and
stressors. From these recovery methods, we can determine exactly the response
and capabilities of each athlete and progress or regress depending on their state of
readiness. The ultimate goal is to purchase a heart rate variability devise such as
Omegawave and get even more finite on each individuals state of readiness.
- RPR – Reflex Performance Reset: The system helps create a greater structural
integrity in the body " so it is able to function at higher levels of performance in
strength, power, flexibility and endurance as well as speed, balance and co-
ordination. The results are both immediate and measurable. As we increase the
body’s ability to perform we also reduce risk of injury in all levels of play.

Day 3 – Legs
Front squat – 8 sets 6 reps @ 25% of 1RM back squat. MOVE FAST!
Split squat jump – 6 sets 8 reps at 20% of 1RM back squat
RDL – 6 sets 12 reps @ 60% of bodyweight
Sled push – 5 sets for 1:30seconds @200% of bodyweight

Day 4 – Morning swim - 800 meters in total
Break the swim up in 25-meter intervals. Swim each 25 meters as fast and hard as
you can any stroke you want. The time it take you to swim the 25m take that much
time to rest.
1:1.5 work to rest ratio. If you are going to train soon after the morning swim
session. For this interval break it up into upper and lower body. Use a kick board for
the lower body and a pull buoy for your upper body. When you’re kicking kick like
your live depends on it, when you are pulling upper body, bull as hard and as fast as
possible. You MUST eat a well-rounded meal. Carbs, protein, and fat, and at the
very least 36 oz. of water.
Evening training – Chest
Bench press – 6 sets max reps @55% of 1RM back squat
DB bench press – 6 sets 10 reps @ 76% of 1RM bench press
Seated machine chest press – 6 sets max reps @ 79% of 1RM
Chest dips – reps to follow – 18, 18, 18, 12, 12, 12, 10, 10, 10

Day 5 – Biceps curl - Circuit: five times through. 30s on 30s off. 90s between each
rotation.
Barbell bicep curl – 5 sets max reps @ 50% of bodyweight
Seated preacher curl – 5 sets max reps @30% of bodyweight
Cable hammer curl – 5 sets max reps at 60% of bodyweight
DB swinging hammer curl – 5 sets max reps @40% of bodyweight
Behind the head cable curl - @35% of bodyweight
&
Slow jog or swim.
heart rate. For every three minutes of activity (run or swim) stop and do push up
and pull ups. If there is no potential of pull-ups, have a rubber band to do pull
downs. Reps will be to failure with each iteration of Calisthenics. Do not exceed 40
minutes of running or swimming.

Day 6 – Full body - Break up the work and be athletic. Keep percentages low in
conjunction with large athletic movements. Keep the heart rate up, but not a true
High Intensity Interval Training session. Move from one exercise to the other but
not immediately. Give yourself just enough rest to be able to perform the prescribed
reps. Repeat these five exercises for one hour or the six sets of each exercise.
Hang clean & push press – 6 sets 10 reps @67% of bodyweight
Pull ups – 6 sets max reps
DB hang clean and press – 6 sets max reps in 30s @40% of bodyweight
Tricep cable press down – 6 sets max reps @ 50% of bodyweight
Goblet squats – 6 sets 15 reps @ 30% of bodyweight

Day 7 – Track / sprint training
200 meter repeaters...run this as fast as you can, like your life depends on it. Take
note of your HR.
Walk 200 meters very slow. We want to drive your heart rate back down to your
"warm up" HR.
Repeat this action for the total distance of 1.75 miles. This days training, we are

WEEK 3
Day 1 – Back
Deadlift and pull up combo
Deadlift – 7 sets 7 reps at 85% of bodyweight immediately mount the pull up bar for
7 reps
Bent over row and pull up combo – 5 sets 8 reps @100% of bodyweight,
immediately mount the pull up bar for 3 reps
Lat pull down and lat flexion combo - 5 sets 12 reps at 75% bodyweight and then 12
reps of lat flexion @55% of bodyweight for 30s
Concept 2 rower intervals – Max effort – 1:1 work to rest ratio
45s, 45s, 45s, 30s, 30s, 30s, 30s, 10s, 10s

Day 2 – Swim
1600 meters in total
Break the swim up in 25-meter intervals for the first 800 meters. Swim each 25
meters as fast and hard as you can any stroke you want. The time it takes you to
swim the 25m take that much time to rest. 1:1 work to rest ratio.

Between 800-meter halves: Complete one set of Max push-ups and one set of max
pull-ups.

Final 800 meters break the swim up into 100 meter increments. After each 100
meters do 30 push-ups then take a 90 second rest period.

1:1.5 work to rest ratio for the second 800 meters. You MUST eat a well-rounded
meal. Carbs, protein, and fat, and at the very least 36 oz of water.

Day 3 – Shoulders
Push press – 5 sets max reps @55% of bodyweight
Muscle snatch – 5 sets 8 reps @40% of bodyweight
Barbell non-dynamic high pull – 5 sets 12 reps @ 50% of bodyweight
DB swing clean and press – 6 sets 30 reps @ 30% of bodyweight
Lateral band / DB raise – 5 sets max reps in 30s at 27% of bodyweight

Day 4 – Legs – Strength endurance - We will be working on strength endurance for
the future of increasing power and speed as well as improving our lactate buffering.
Focus on breathing through your nose at ALL times during and between sets.
Front squats – 7 sets 7 reps minimal rest – move fast - @30% of 1RM back squat
Sled push – 5 sets for 1:30s @ 250lbs – keep sled moving steady not fast
Split squat jump – 6 sets 12 reps – bodyweight exercise
Waling barbell lunges - 4 sets 60meters @ 50% of body weight – rest is 2x the time
it takes to complete each of the 60meters

Day 5 – full body - Break up the work and be athletic. Keep percentages low in
reps. Repeat these four exercises for one hour or the eight sets of each exercise.
Hang clean & push press – 8 sets 10 reps @ 72% of bodyweight
DB swing clean and press – 8 sets max reps for 35s @ 40% of bodyweight
Overhead Medicine ball throw – max effort – 8 sets 12 reps - @12-20lbs med ball

Day 6 – Chest – perform 4 pull ups and 12 push-ups after every working chest set
Chest dips – 8 sets max reps – 1:2 work to rest ratio
&
14 minutes slow jog
note of the time and walk that same time. Repeat for no more then two miles

Day 7 – Triceps – Circuit - Keep volume very high and intensity moderate. Perform
as a circuit with only 30s in between each exercise and 90s after each rotation.
Complete rotations for one hour. Adjust percentages to maintain max volume
throughout training session. Try and keep percentages over 27% of stipulated scale
per exercise.
Close grip bench press – 5 sets max reps @55% of 1RM bench press
Skull crushers w/ BB or DB – 5 sets @ 46% of bodyweight
Overhead DB tricep extension – 5 sets @30% of bodyweight
Tricep cable press down – 5 sets max reps @45% of bodyweight
Tricep dips – 5 sets max reps in 30s

WEEK 4
Day 1 – Back
Deadlift – 8 sets 6 reps @ 65% of 1RM deadlift – 2 minutes between sets
Bent over row – 5 sets 7 reps @100% of bodyweight
Cable latissimus dorsi flexion – 5 sets 15 reps @52% of bodyweight

Day 2 – Track / Road training – 2 miles
300 meter repeaters...run this as fast as you can for 200 meters and jog the last 100.
Take note of your HR.
Walk 200 meters VERY slow. We want to drive your heart rate back down to your
"warm up" HR.
Repeat this action for the total distance of 2 miles. This days training we are

Day 3 – Recovery day – reference previous recovery instruction

Day 4 – Legs – Strength Endurance
Front squat – 8 sets 7 reps @30% of back squat 1RM - move fast – work to rest is 1:1
Sled drag – 5 sets 60 meters @ 250% of bodyweight – work to rest is 1:2
Walking barbell lunge – 5 sets 60 meters @50% of bodyweight – work to rest is 1:1
Single leg barbell RDL – 5 sets 8 reps each leg @40% of bodyweight

Day 5 – Swim & Jog – Interval swim -1600 meters & 11-minute slow jog
Break the swim up in 25-meter intervals, or the first 800 meters. Swim each 25
meters as fast and hard as you can any stroke you want. The time it takes you to
swim the 25m take that much time to rest.

Between 800-meter halves: Complete one set of Max push-ups and one set of max
pull ups.

Final 800 meters break the swim up into 100-meter increments. After each 100
meters do 30 push-ups then take a 90 second rest period.

Complete the training session with a 11-minute slow jog. Your scale of output /
effort will be near 50% output. This is more of a recovery run and to prolong the
metabolic expenditure from the pool.

1:1.5 work to rest ratio for the first 800 meters. You MUST eat a well-rounded meal.
Carbs, protein, and fat, and at the very least 36 oz of water.

Day 6 – Chest – USE sling shot today for barbell bench press
Push-ups – 1 set max push-ups
DB Bench press – 6 sets max reps @53% of 1RM

Day 7 – TAKE TODAY OFF AND DO AS LITTLE AS POSSIBLE. NO SWIMMING OR
RUNNING

WEEK 5
Volume will be lower then previous weeks

Day 1 – Biceps - Unloading week for the Central Nervous System - Circuit 30 seconds
on 30 seconds off. Complete circuit for ONLY four revolutions regardless of how
good you feel. If you feel particularly warn down complete the circuit only three
times.
Barbell bicep curl - @35% of bodyweight
DB hammer curl - @30% of bodyweight
TRX bicep curl

Day 2 – Chest – Use reactive sling shot today
Barbell bench press – 6 sets max reps @110% with sling shot
DB bench press – 6 sets 8 reps @80% of 1RM
Chest Dips – 7 sets 12 reps
Seated machine chest press – 5 sets 20 reps at 100% of bodyweight

Day 3 – Full body – unloading
Hang clean push press – 5 sets 10 reps @ 55% of bodyweight
Dumbell hang clean and press – 5 sets 10 reps @40% of bodyweight
Seated cable row – 5 sets 12 reps @90% of bodyweight
Sled drag – 5 sets 50 meters @ 150% of bodyweight – work to rest 1:2
Slow sustained cardio – 2 minutes on a cardio device to regulate heart rate, NOT to
elevate it. We want to drop heart rate to NO Higher than 70% of projected max
heart rate. (220 - age = estimated max heart rate, estimated max HR divided by 70 =
target HR) If able to, I would like the HR to drop to 60% or below in the 2 minutes
active rest period. Any cardio equipment can be used. Bikes are typically best;
worst case just walk your HR down to the necessary range. If you do not get down
in 2 minutes you will still proceed to the beginning of the circuit.

Day 4 – Legs
Front squat back squat combo - % is based off of front squat max. Begin with four
reps of front squat, rack and complete four reps of back squat. Do NOT go over 55%
of back squat max. Rest periods will be 60 seconds.
6 sets 8 reps at 55% of 1RM
Belt squat / leg press – 4 sets 12 reps @ 72% of 1RM
RDL – 4 sets 12 reps @ 60% of 1RM
&
Complete a 14-minute bike ride at 14mph or at around 40-42 rpm's. This needs to
be very low impact. Heart rate must not exceed 70% of projected heart rate max.

Day 5 – Triceps - Circuit. 30s on 30s off. Adjust weight as needed throughout the
circuit. Complete circuit four times with 90s of rest after each rotation.
Tricep dips
Seated bilateral band press down
Tricep overhead cable extension

Day 6 – Back –
Deadlift – 4 sets 12 reps @55% of 1RM
Cable latissimus dorsi flexion – 4 sets for 30s @50% of bodyweight

Day 7 – Shoulders
Push press – 4 sets 10 reps @58% of bodyweight
Barbell high pull – 4 sets 12 reps @41% of bodyweight
Muscle snatch – 4 sets 8 reps @ 51% of bodyweight
Dumbell hang clean and press – 4 sets 10 reps @43% of bodyweight
Lateral band or DB raise – 5 sets max reps in 20 seconds @ 25% of bodyweight
&
Slow jog or swim.

WEEK 6

Day 1 – Back – 4 pull ups after each set throughout todays training
Deadlift – 7 sets 8 reps @ 75% of 1RM
Lat pull down – 5 sets 18 reps @75% of bodyweight
DB row – 4 sets 12 reps each arm @ 40% of bodyweight. A single DB is 40%
Concept 2 rower intervals – 8 sets max effort for 30seconds – work to rest 1:2

Day 2 – Chest
Barbell bench press - Move the weight as fast as possible. DO NOT go over the
reps!!!! Move the weight as fast in all three phases...eccentric, isometric, concentric.
Rest periods need to be longer in speed and power sessions. At least 90 seconds.
Take as much time as possible between sets to allow for maximal recovery...between
90 seconds and three minutes at this intensity.
8 sets 8 reps @64% of 1RM
Seated machine chest press – 6 sets 8 reps @ 76% of 1RM
Lying med ball power press plyometric – 6 sets 8 reps
Chest dip – 4 sets max reps – work to rest 1:2

Day 3 – 1000m swim
Break the swim up into 50-meter intervals. Swim each 50 meters as fast and hard as
you can any stroke you want. The time it take you to swim the 50 m take that much
time to rest.

At the completion of the 1000 meters: Complete one set of max push-ups and one
set of max pull ups.
oz. of water.

Day 4 – Recovery day

Day 5 – Legs
Front squat – 10 sets 3 reps @55% of 1RM back squat
Sled push – 5 sets for 1:30 @250% of bodyweight – move steady and not fast
Split squat jump – 7 sets 10 jumps
Walking barbell lunges – 4 sets 60metes @ 65% of bodyweight

Day 6 – Triceps
Circuit. 30s on 30s off. First exercise is not part of the circuit. Complete first
exercise before beginning circuit of remaining exercises. Adjust weight as needed
throughout the circuit. Complete circuit six times with 90s of rest after each
rotation.
Close grip bench press – 5 sets @ 100% of bodyweight
Tricep cable overhead extension
Tricep dips
Tricep overhead DB extension

Day 7 – Track – 2 miles
400 meter repeaters...run each 400 as fast as you can, then walk 400 meters. Each
400-meter walk will count toward total distance of two miles. At the end of 2 miles
complete max pull up, max push ups in two minutes, and max sit ups in two minutes.

WEEK 7
Day 1 – Heavy Shoulders - Rest period is between 90s to two minutes. Adjust as
needed. Goal is minimum recovery time with maximum recovery effect. That is not
to say rush from set to set and exercise to exercise. Use a heart rate monitor and
manage state of recovery as needed.
Push press – 5 sets 5 reps @ 80% of bodyweight
Barbell upright row – 5 sets 8 reps @80% of bodyweight
DB hang clean and press – 5 sets 8 reps @55% of bodyweight
Lateral band / DB raise – 5 sets max reps in 30s @30% of bodyweight

Day 2 – Back – complete 4 pull-ups after each set of the days training
NO rush to complete the 6 reps. Goal is to complete all 6 reps of each of four sets
with maximal efficiency given the fatigue. Reinforce ideal movement under fatigue.
This is as much neurological as physical.
Deadlift – 10 sets 6 reps @ 75% of 1RM from 6-9” blocks
Cable lat flexion – 4 sets for 30s @ 50% of bodyweight
Pull ups – complete 30 pull-ups

Day 3 – Full body - Last exercise is will be completed by itself and not within the
circuit. Break up the work and be athletic. Keep percentages low in conjunction
with large athletic movements. Keep the heart rate up, but not a true High Intensity
Give yourself just enough rest to be able to perform the prescribed reps.
Hang clean push press – 8 sets 10 reps @72% of bodyweight
DB hang clean push press – 8 sets max reps in 30s @40% of bodyweight
Overhead med ball throw – 8 sets 8 reps with 12-20lbs med ball
Weighted sled pulls with thick rope - Not part of the circuit. Standing position.
Weigh down sled at 200% of athlete’s body weight. Attach 30-60 ft long heavy 3"
diameter rope to sled. Total distance to cover is 100 meters. Break the sets up into
equivalent distances given space in the facility you are using and/or rope length.
Rest to work ratio is 1:1.

Day 4 – Legs
Back squat – 6 sets 5 reps @ 75% of 1RM
Belt squat or leg press – 8 sets 5 reps @130% of 1RM
Hatfield squat – 4 sets 8 reps @ 100% of 1RM back squat
Barbell RDL – 6 sets 12 reps @ 80% of bodyweight
&
Lactate flush swim after legwork
800 meters. Swim slow enough that you can complete the distance without rest.
Choose any stroke or any combination of stokes. This swim is to flush the muscles
of blood lactate and creatine kinase. Trying to lessen the soreness in order to
continue to press hard in training

Day 5 – Chest - Use sling shot or a VERY competent spotter that will allow for such a
difficult load and rep scheme. There should be NO deviation in the quality of the
movement patter. DO NOT do more reps and sets.... NO additional exercises
between or after regardless of how you feel!!!
Barbell bench press – 6 sets max reps @90% of 1RM – Last set at 76% of 1RM
DB bench press – 5 sets 8 reps @60% of 1RM
Seated machine chest press – 5 sets max reps @ 76% or 1RM
Chest dips – 5 sets max reps

Day 6 – Interval swim – two 800’s
1600 meters in total - Watered Down Gatorade 2:1 water to Gatorade

First 800 meters: Break the swim up in 50-meter intervals. Swim each 50 meters as
fast and hard as you can any stroke you want. The time it takes you to swim the
50m take that much time to rest.

Take six minutes in between 800's. Drink watered down Gatorade during rest
period.

Second 800 meters: Break the intervals up into 25 meter intervals. Work to rest
ratio is 1:1

oz. of water.

Day 7 – Run & Biceps
Run – 800-meter repeater - 800 meter run at 4:00 pace. 2 min slow walk for rest.
Repeat 800 meter at 4:00 pace and walk until three miles has been covered. Only
the 800-meter runs count toward 3-mile distance.
&
Biceps - Circuit: five times through. 30s on 30s off. 90s between each rotation.
Seated preacher curl - @ 30% of bodyweight
DB hammer curl - @ 35% of bodyweight

WEEK 8

Day 1 – Back – Circuit - Perform this days training in circuit form. Complete the reps
before moving onto the next exercise. Rest period is 30 seconds in between each
exercise. The only other additional break is after rotation four, take two minutes off
and then finish the final three rotations. 7 sets each exercise.
Pull-ups – max reps
Bent over row – 12 reps @ 76% of bodyweight
Lat pull down – max reps @ 75% of bodyweight
Concept 2 rower – 30seconds max effort

Day 2 – Morning swim – 1000 meters
100 meters hard swim any stroke or combination. Two min rest.
75 meters hard swim any stroke or combination. 90 seconds rest.
50 meters hard swim any stoke or combination. 60 seconds rest.
25 meters hard swim any stroke. 1-minute rest.
Repeat this cycle four times to complete 1000 meters in total.
After 1000-meter swim. Two sets max push-ups and two sets max pull ups.
Alternate between the two exercises with one minute of rest in between each set.

One full meal and minimum of one hour before doing afternoon training session.

Day 2 – Evening – Triceps - Circuit. 30s on 30s off. Adjust weight as needed
throughout the circuit. Complete circuit five times with 90s of rest after each
rotation. Drink a carbohydrate drink throughout the circuit.
Close grip bench press - @ 80% of bodyweight
Tricep cable press down - @50% bodyweight
Tricep dips
Seated bilateral banded press down
Tricep DB overhead extension - @ 35% bodyweight

reps.
Hang clean push press – 8 sets 10 reps @72% of bodyweight
DB hang clean and push press – 8 sets max reps @40% of bodyweight
Landmine overhead press – 8 sets 10 reps @45% of bodyweight
Weighted sled pulls with thick rope – complete 200 meters @100% of bodyweight
Pull ups – Complete 100 pull-ups

Day 4 – Morning Track Workout-
300-meter repeaters. 1800-meters to be completed in total.
First 100 meters sprint backwards on the straight a ways of the track or road. Turn
around, and sprint the final 200 meters forward.
Walk 300 meters. Walk forward for first 200 meters and finish last 100 meters
backwards. Walking distance does not count toward total distance. Walk very
slowly but DO NOT stop.
These intervals are to be done with maximal effort.
&
Evening biceps - Circuit 30 seconds on 30 seconds off. Complete circuit for ONLY
four revolutions regardless of how good you feel.
Barbell bicep curl - @ 35% of bodyweight
DB hammer curls - @ 35% of bodyweight
Cable or DB preacher curl - @ 30% of bodyweight
TRX bicep curl
Behind head cable curl - @ 30% of bodyweight

Day 5 – Recovery Day

Day 6 – Chest - Take rest periods ranging from 90 seconds all the way to two
minutes depending on the level of recovery accomplished between sets.
Barbell bench press – 6 sets max reps @ 55% of 1RM
DB bench press – 6 sets max reps @ 55% of 1RM
Pull ups – 20 reps

Day 7 – Legs
Front squat & back squat combo - % is based off of back squat max. Begin with four
front squat reps moving as fast as possible. Immediately rack the barbell and
complete four back squat reps moving the bar as quickly as possible. Rest period is
one minute.
10 sets 8 reps @ 50% of 1RM
Jumping pull-ups – 1 set of 25 reps
Belt squat or leg press – 8 sets 8 reps @ 100% of 1RM
Jumping pull-ups – 1 set of 25 reps
Jumping pull-ups – 1 set 50 reps

WEEK 9

Day 1 – Back - Rest period will begin at 90s between sets and exercises. Rest period
can be pushed as far out to 3 min as needed for recovery as the training session
prolongs.
Deadlift - @ 70% of 1RM – 6 sets 7 reps
Heavy med ball lift w/ alternating shoulder toss – at least 40% of bodyweight for
40s
Cable lat flexion – 5 sets of 30s @ 55% of bodyweight

Day 2 – Sprint – swim – run – pull
SPRINT---Complete three 300-meter shuttle max effort. Three minutes in between
each shuttle. Perform this in close proximity to a pool.
Ten minutes rest.
SWIM---Swim 650 meters: Max effort 100 meters - 25 meter cool down - 75-meter
max effort - 25 meter cool down - 50 meters max effort - 25 meter cool down - 25-
meter max effort. Cool down DOES count toward total distance. Repeat this 325-
meter cycle twice with a two minute rest period in between each 325 meters.
Ten minutes rest
RUN---1000-meter Run: Effort level is at 75% capable speed. 200-meter run, 200-
meter walk. Walking distance does not count toward 1000 meters. Repeat this
cycle until 1000 meters has been completed.
Five minutes Rest
PULL---Jumping pull-ups. Complete 100 jumping pull ups. Pace yourself and
complete all 100 reps. Do not pay attention to time. Completion is plenty success
regardless of time.

Day 3 – Press
Bench press – 6 sets @65% max reps
Shoulder push press – 5 sets 10 reps @ 67% of bodyweight
Chest dips – four sets max reps with 60s of rest in between maximal sets
Landmine press – 5 sets 15 reps @ 40% of bodyweight
Dumbbell hang clean and press – 6 sets for 30s @ 45% of bodyweight

reps. Repeat these five exercises until the eight sets are complete.
Complete 6 pull-ups between ever set of each exercise for entire days training
Hang power clean and push press – 8 sets 10 reps @ 75% of bodyweight
DB hang clean and press – 8 sets max reps for 30s @40% of bodyweight
Med ball chest pass - Max effort chest passes. Starting position is in a deep squared
position. Launch angle is as close to 45 degrees as possible. Landing is a
dynamically decelerating un-weighted squat. Goal is to jump as far as possible and
not just throw the ball. 8 reps 8 sets with 12-20lbs med ball

Day 5 – Legs
Front squat – 6 sets 5 reps @76% of back squat 1RM. Whatever you cant do in front
squats complete the remaining reps with back squat
Belt squat / leg press – 5 sets 12 reps @90% of back squat 1RM
Barbell walking lunge – 5 sets 60meters @31% of bodyweight

Day 6 – Biceps – Morning
Circuit 30 seconds on 30 seconds off. Complete circuit for ONLY four revolutions
regardless of how good you feel. If you feel particularly warn down complete the
circuit only three times.
Barbell bicep curl – @ 35% of bodyweight
Preacher curl - @ 40% of bodyweight
TRX bicep curl
&
Evening
Slow jog or swim.

Day 7 - Off Day #2
Take this day totally off from any structured training.
Exercise beyond walking, light swimming, riding a bike, etc is prohibited. I would
also suggest avoiding yoga. Static stretching is acceptable, but try to avoid breaking
a vigorous sweat. Stay away from hot saunas or any other action that would
otherwise create perspiration beyond just keeping cool on a hot day.
Massage, acupuncture, or sensory deprivation would be a good option for recovery
enhancement.

WEEK 10

Day 1 - Triceps – Evening to allow for more rest - Circuit. 30s on 30s off. Adjust
weight as needed throughout the circuit. Complete circuit six times with 90s of rest
after each rotation. Drink a carbohydrate drink throughout the circuit.
Tricep dips
Tricep cable overhead extension
Seated bilateral band press downs

Day 2 – Back
Barbell deadlift with hex bar – 6 sets 5 reps @ 85% of 1RM
Complete sumo reps immediately after hex bar DL
Sumo DL – 6 sets 2 reps @85% of 1RM
Cable lat flexion – 5 sets 60s at 45% of bodyweight

Day 3 - Use a heart rate monitor. Manage your walking speed. The walk is to drive
the HR down to 60% or less of projected HR max.

400-meter repeaters...run each 400 as fast as you can, then walk 400 meters. Each
400-meter walk will NOT count toward total distance of two miles. At the end of 2
miles complete max pull up, max push-ups in two minutes, and max sit ups in two
minutes.

Day 4 – Chest
Bench press – 6 sets 12 reps @ 65% of 1RM
DB bench press – 5 sets max reps @ 57% of 1 RM
Jumping pull ups – complete 120 reps

Day 5 – full body circuit - Keep the heart rate up, but not a true High Intensity
Aside from the muscle snatches; which have a 90 second rest period give yourself
just enough rest to be able to perform the prescribed reps.
Hang clean and push press – 6 sets 10 reps @ 60% of bodyweight
DB hang clean and push press – 6 sets max reps @ 40% of bodyweight for 30s
Overhead med ball throw – 6 sets 12 reps with 16-22lbs med ball
Barbell high pull – 6 sets 12 reps @58% of bodyweight

Day 6 – Tempo run
24 minutes slow jog
note of the time and walk that same time. Repeat for no more then two miles

Day 7 – Legs - Rest periods will be set at 90 seconds through the entire training day.
90 seconds in between sets and 90 seconds in between exercises.
Front squat & back squat combo – 6 sets 8 reps @60% of 1RM - 60% is based off of
back squat max. Begin with four front squat reps moving as fast as possible.
Immediately rack the barbell and complete four back squat reps moving the bar as
quickly as possible. Rest period is one minute.
Belt squat or leg press – 7 sets 10 reps @ 90% of 1RM

WEEK 11

Day 1 – Biceps – Morning Circuit - Circuit 30 seconds on 30 seconds off. Complete
circuit for ONLY five revolutions regardless of how good you feel. Rest period is 60
seconds in between each complete circuit.
Cable hammer curls - @ 55% of bodyweight
TRX curl
Behind head cable curl - @ 35% of bodyweight
1 set of max pull up to conclude each of the 4 revolutions of the circuit
&
200 pull-ups
400 push-ups
Evening - Pretty straight forward here. No time limit, no strict rules either. Use a
combination of whatever gets the job done. Strict pull ups, assisted band pull ups,
jumping pull ups. Vary your grip width as needed or desired. Just get it done.

Same thing goes for the push-ups. Get it done. Mix them in with the push-ups or
don't. No one is watching but remember....in a selection course there are always
eyes one you, and if you cheat yourself here, no one will help you when it matters
the most.

Day 2 – Morning swim – 1600 meters
First 800 meters - 50-meter sprint 50 meter cool down. Repeat this eight times
equaling 800 meters.
Rest five minutes and be sure and drink water
Second 800 meters - Swim the 800 meters nonstop. Swim any stroke or any
combination of strokes. Only rule is no stopping. Kick boards and pull buoys are
allowed.
&
Evening – 1200 meter run
100-meter sprint
200-meter slow walk - Walking does not count for total training distance.
20 Push-ups after 200-meter walk. Sprint next 100 IMMEDIATELY after rep #20 on
the push-ups.
Repeat this until 1200 meters has been covered sprinting = 12 x 100 meter sprints

800-meter cool down run at the end of the last 100-meter sprint

Day 3 – Chest
Bench press – 5 sets 12 reps @ 75% of 1RM
DB bench press – 5 sets max reps @ 60% of 1RM
Seated med ball throws – 5 sets 12 reps - Sit with feet (toes) close to a wall. Sit up
and throw med ball as hard as possible against wall or solid structure creating a
dynamic eccentric movement as well. 12lbs medicine ball. four sets of 15 reps
completed as fast as possible. Rest period will be 60 seconds in between sets.

Day 4 – Back circuit - Rest periods are 30 seconds in between each exercise. After
each circuit rest period will be 90 seconds for the first two revolutions and two
minutes after the third revolution.
Complete 6 pull ups between every set for entire training day
Deadlift – 8 sets 8 reps @ 70% of 1RM
Seated cable rows – 5 sets 12 reps @100% of bodyweight
Cable lat flexion – 4 sets 60s @ 50% of bodyweight

Day 5 – AM swim – 2 miles
Not racing time. Only goal is to complete this without stopping. Use any stroke or
any combination of strokes.

PM run – 3 mile run
Ultimate goal here is no more than 24 minutes. Regardless of your time, no stopping
unless a car hits you, struck by lightning, or some piano falls on your head. Do NOT
stop.

Day 6 – Triceps - Circuit. 30s on 30s off. First exercise is not part of the circuit.
Complete first exercise before beginning circuit of remaining exercises. Adjust
weight as needed throughout the circuit. Complete circuit six times with 90s of rest
after each rotation.
Close grip bench press – 5 sets max reps @ 80% of bodyweight
Tricep press down – 5 sets max reps @
Tricep dips

Day 7 – High intensity interval training - This is a true High Intensity Interval
Training Circuit. Move from one exercise to the other. After each circuit take 3
minutes off and repeat circuit again.
Power clean and push press – 6 sets 12 reps @ 60% of bodyweight
DB hang clean and push press – 6 sets max reps for 40s
Landmine press – 6 sets 12 reps @41% of bodyweight
Weighted sled pulls– pull for 200 meters @ 150% of bodyweight
Pull ups – reps – 20, 18, 16, 12, 10, 10

WEEK 12

Day 1 – Back and biceps - Pair a back and biceps exercise together as four mini
compound sets. Rest between each compound set is 30 seconds. Each set of each
exercise is maximally done for reps. Rest period between pairs of sets is 2 minutes.
Complete each paired set of five before moving onto next paired sets. Last exercise
will be done alone as its own interval circuit.
Pull ups - 5 sets max reps
DB bicep curl – 5 sets max reps @35% of bodyweight
Cable curl – 5 sets max reps @ 52% of bodyweight
Lat pull down – 5 sets max reps @ 75% of bodyweight
Behind head cable curl – 5 sets max reps @ 30% of bodyweight
Concept 2 rower intervals – 8 sets max effort – work to rest 1:1 – 45s – 45s – 45s –
30s – 30s – 30s – 30s – 30s

Day 2 – Am run – 3 miles
First mile run as fast as you can, keep note of your time. Whatever your time was
you are to walk for half that length of time. At the end of the walk run another mile
as fast as you can and again take note of your time. Again, walk half of the time it
took you to run your second mile. Third mile run a pace that can be kept for entire
distance.

Afternoon calisthenics
300 push ups
200 pull ups
200 sit ups
Get them done. Doesn't matter how you combine them or break them up. Just get
them done within one time block. Don't spread them out throughout the day.

Evening swim – 1 mile
Break this swim up into seventeen 100-meter sprints. After each 100 meters, you
will take 30 seconds of rest.

Day 3 – Press – chest and triceps - Chest and triceps combo mini circuits. Complete
a duo for maximal reps. Take 20 seconds of rest between each pair. After each
paired set is complete the rest period is 90 seconds. Complete all reps and sets of
each duo before moving onto next double.
Tricep press down – 4 sets max reps @ 60% of bodyweight
TRX tricep prone extensions – 5 sets max reps
Chest dips – 6 sets max reps
Lying med ball power chest press – 6 sets 8 reps

Day 4 – Swim – 1400 meters
Break the swim up into 50 meter intervals. Swim each 50 meters as fast and hard as
you can any stroke you want. The time it take you to swim the 50 m take that much
time to rest.

At the completion of the 1000 meters: Complete one set of max push-ups and one
set of max pull ups.

With 400 meters to go you will swim 25 meter sprints with 30 seconds of rest in
between each 25 meters until 400 meters has been completed.

oz of water.

Day 5 – Full body high intensity interval training session - Move from one exercise
to the other with as little rest as possible, yet just enough to complete entire rep
range noted. Rest three minutes after each circuit.
Hang clean push press – 6 sets 12 reps @ 70% of bodyweight
DB hang clean push press – 6 sets max reps for 45s @ 40% of bodyweight
Weighted sled pulls – 400meters @ 100% of bodyweight

Day 6 – 3000-meter track workout
Use a heart rate monitor. Manage your walking speed. The walk is to drive the HR
down to 60% or less of projected HR max.

Run 800 meters as fast as possible - Walk 400 meters slowly driving down heart
rate
Run 800 meters as fast as possible - Walk 400 meters slowly
Run 200 meters as fast as possible - Walk 100 meters very slowly
Run 100 meters as fast as possible - Training completed.

Day 7 – Recovery day

WEEK 13

Day 1 – Press – Chest & Triceps
Complete as a traditional circuit. Rest periods will remain at 30 seconds between all
sets. All six sets of every exercise will be completed without a rest period beyond 30
seconds.
Bench press – max reps @ 65% of 1RM
Tricep cable press down - @60% of body weight
Seated machine press down – max reps @76% of 1RM
TRX tricep extension
Chest dips
Lying med ball power press – 8 reps @ 22-25lbs med ball

Day 2 – Track workout 2200 meters
Use a heart rate monitor. Manage your walking speed. The walk is to drive the HR
down to 60% or less of projected HR max.

Run 800 meters as fast as possible - Walk 400 meters slowly driving down heart
rate
Run 100 meters as fast as possible - Training completed.

Day 3 – Pull - back and biceps high intensity interval training circuit
Pull ups – 5 sets max reps each set
DB bicep curls – max reps @35% bodyweight
Bent over row – 5 sets 12 reps @80 % of bodyweight
Cable curl – 5 sets @ 55% of bodyweight
Lat pull down – 5 sets max reps @ 70% of bodyweight
Behind head cable curl – 5 sets max reps @ 30% of bodyweight
Concept 2 rower – max effort – time intervals to follow – 45s, 45s, 45s, 30s, 30s, 30s,
30s, 30s,

Day 4 – 60 minutes sustained cardio
Wear a heart rate monitor: Choose a Low impact cardio option. Don't care how
slow...just NO stopping. Also, this is NOT a maximal effort evolution. Do not let your
heart rate get above 83% of projected max heart rate, try to keep it between 60% -
65% or lower.
NOT running and NO hiking.
Bike?
Rower?
Versa Climber?
Elliptical?
Swimming?
Stand up paddle board?
Kayak?
Pick anything where there is no pounding on the skeletal system.

Day 5 – Full body high intensity interval training circuit - Move from one exercise to
the other with as little rest as possible. Complete all three rotations as fast as
possible.
Hang clean and push press – 3 sets 15 reps @ 70% of bodyweight
DB hang clean and push press – 3 sets max reps in 1 minute
Weighted sled pulls - 550 meters broken up @ 100% of bodyweight

Day 6 – Swim – 600 meters
800 meters in total to complete
100-meter sprint - 1 minute rest
100-meter sprint - 1 minute rest
75-meter sprint - 45 second rest
75-meter sprint - 45 second rest
50-meter sprint - 30 seconds rest
oz. of water.

Day 7 – Off day

WEEK 14
PST retest

Buds / SF Selection Training Program: Week 1

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