Selection Prep (no movements)

Introduction
SOF selection of any kind is no joke. If you are even thinking about going
into SOF you need to be training physically and mentally for the life you may
have. This selection preparation guide is not intended to take you from being
babyshit soft to a hard dick mother fucker in twelve weeks. It is designed to
build you up, sustain you, and prevent injury. Showing up to SOF selection with
a pre-existing injury will screw you over royally. This guide won’t get you the
worlds fastest 5k, and it won’t get you a record setting deadlift or back squat.
What it will do is prepare you for the rigors of a SOF selection process. If you
experience injury it is best to back off and let it heal, don’t be a dumbass.
So many selection preps focus only on endurance and body weight exercises,
which makes sense to some as those are the gradable events at any selection.
Aside from the obvious need to perform well in these individual events, there is
also a need to perform in a team environment. There is no such thing as “relative
strength.” A zodiac does not care how much you weigh, your miles do not get to
be shorter if you have midget legs, and you’ll want to be an asset when your
team is moving under heavy weight. In any team movement nobody is impressed
when you’re sprinting up ahead while somebody is behind you carrying two or
three times your load out. Selection, and more importantly life in SOF is about a
team. To put it simply, if you’re having an easy go you need to help somebody
that is not.
While focusing on your 12 mile run time and 500m swim time will certainly
improve your odds of passing selection, it does not necessarily improve your
chances of actually getting selected. Nobody wants to be the guy who crushes all
the physical events and can’t work as a team, or worse yet, crumbles like a weak
bitch when he has to carry more than his personal load out. Additionally,
training “harder” and not working on things like strength and recovery will lead
to injury at some point in time. What we aim for is improving performance, and
that means taking the time to get healed up. Your body’s response to specific
stimuli will be very specific in nature, if that makes sense. As you diminish the
stimuli (thats your workouts) you diminish the input and the changes to your

1
 Selection Prep (no movements)

body. To put it simply, your body responds differently to deadlifting 250lbs twice
than it does to deadlifting 500 pounds once. If you don’t give it the required time
off, your body will not have time to make the required adaptations to increase
athletic performance.

Conditioning:
The conditioning events subscribed in this prep guide will be two parts, speed
and endurance. If your head has been buried for the last decade or so you might
not have realized that being fast in the short term will help speed over long
distances, and being able to go a little longer can help your short term speed. In
SOF selection, you’ll want to not only be fast for 12 miles, but also for 12
meters. This will become more apparent in the teams, as the distances you’ll
need to travel on a regular basis will drastically shorten, but you have to get
there first. Endurance events at selection will not only involve you running or
rucking, but also carrying heavy objects in your hands, pushing heavy objects,
pulling heavy objects, and carrying other people for hours and days on end.
Some of the conditioning involved in this program will involve a barbell some
will involve kettle bells. Other days will simply be running, swimming, rucking,
or any combination of the three. The goal is to make you competent across a
broad spectrum of tasks. Pushing the envelope in both the short term and long
term is necessary, you can’t just focus on your run times.

Strength:
What we’re looking for with the strength movements is bang for your buck.
There are a few days that the workouts will take four hours, if you’re getting
ready for selection you need to be able to make time in your day to get ready.
We don’t have a ton of “auxiliary lifts” and the bulk of the lifting will aim to
increase performance not aesthetics. Focusing on a good warmup, and getting the
blood flowing is crucial before you begin heavy lifting. This program offers a
basis for the movement, if you want to do high bar back squats that is fine, if you
want to do low-bar back squats that’s cool too. If you know the difference and

2
 Selection Prep (no movements)

want to focus on one area, that is perfectly OK. This program gives a basis, with
room for deviation. Again, if you have an injury, it is best to take the time off and
let it heal. The program will progress in strength, and slowly taper off, aiming at
“maintaining” rather than building. If you continue to push the limits of your
physique until the last minute before selection, you are not planning for your
body to have time to heal. Entering into selection with a pre-existing injury so
that you could PR a back squat is not only stupid, but will likely deteriorate
your performance throughout the selection process.

Recovery:
I have said these words more times than I can count, and somehow people
still do not listen.

If you are injured, give your body real rest and time to heal.

Somehow I still have teammates who do not get it, they’ll hurt themselves
running and continue to run at a “slow pace” to allow an injury to heal. Or
they’ll hurt their back doing deadliest, and switch to only kettle bell swings
without actually letting the injury heal. Yes, there is a difference between being
sore and being injured. In coaching somebody who has never performed
deadliest or real squats, it is crucial to explain that having a sore back is OK and
does not mean you’ll be wheelchair bound at 40. You’ve got muscles there, and
working them out makes them sore just like curls will make your arms sore.
Pushing through little stiffness and soreness is implied, and anyone putting in
serious training will have to do it. However, pushing through an injury for the
sake of being “hard” is not only foolhardy, but dangerous. Your time to prove
your worth is at selection, not in getting ready for it.
The recovery days programmed are not meant to be “sit on the couch and eat
bonbons days” but rather are designed for something like walking, surfing, a
slow swim, a yoga class or even light yard work. You don’t want to be working
on “form” and technique for your lifts, you don’t want to just go for a 3mile run,

3
 Selection Prep (no movements)

or swim a 2k. This is designed to be the much needed time for your body to heal
from the hard work you are putting in. For a few short weeks there will be
minimal rest days with some performance tests. These are designed to give you a
taste of the grit and grind of back to back events. This should not be the bulk of
any training cycle. Mental fortitude should never be confused with training for
performance, in fact the two have completely different effects on your body.
Training to achieve mental toughness will break down your body, and typically
speaking, mental toughness is extremely hard to learn. You either have it or you
don’t, if you’re a quitter today, you’ll be a quitter in ten years no matter how
many pushups you do.

WEEK ONE

Day One
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 yards walking high kicks
10 yards reverse walking lunge
10 yards reverse lunge with a twist

B. Strength
Deadlift 1 Rep Max

C. Conditioning
One mile run for time

D. Cool down
400m Jog

4
 Selection Prep (no movements)

E. Stretch
3 reps per side, 15 seconds per rep
Calf Stretch
Hamstring Stretch
Figure four quad stretch
Doggy style shoulder Stretch
Cobra pose
Squat hold

Day Two
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 yards walking high kicks
10 yards reverse walking lunge
10 yards reverse lunge with a twist

B. Strength
Bench 1 Rep Max

C. Conditioning
500m Swim for time

D. Cool down
100m slow

E. Stretch
3 reps per side, 15 seconds per rep

5
 Selection Prep (no movements)

Butterfly stretch
Hamstring Stretch
Figure four quad stretch
Doggy style shoulder Stretch
Cobra pose
Squat hold

REST/RECOVER/STRETCH

Day Four
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 yards walking high kicks
10 yards reverse walking lunge
10 yards reverse lunge with a twist

B. Strength
1rm clean

C. Conditioning
3mi Ruck run (45lb pack plus water/chow)

D. Cool down
20m Walking high knees
20m Walking lunch with twist
30 seconds of each, three rounds: cobra pose, planks on front, right left

E. Stretch

6
 Selection Prep (no movements)

30 seconds per side or per rep, three reps per

Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

Day Five
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 yards walking high kicks
10 yards reverse walking lunge
10 yards reverse lunge with a twist

B. Strength
USMC Standard: Max set pullups
Army standard: Max set (2min)situps
Navy Standard: Max set (2min)pushups
Max set (2min)air squats

C. Conditioning
10 rounds: 100m Sprint/1min rest R

D. Cool down
20m Walking high knees
20m Walking lunch with twist
30 seconds of each, three rounds: cobra pose, planks on front, right left

E. Stretch

7
 Selection Prep (no movements)

30 seconds per side or per rep, three reps per

Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

Day Six
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 yards walking high kicks
10 yards reverse walking lunge
10 yards reverse lunge with a twist

B. Strength
1rm back squat

C. Conditioning
5 rounds for time: 800m Ruck WALK 1 min rest

D. Cool down
20m Walking high knees
20m Walking lunge with twist
30 seconds of each, three rounds: cobra pose, planks on front, right left

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch

8
 Selection Prep (no movements)

Downward dog 30sec

Calf stretch

9
 Selection Prep (no movements)

WEEK TWO

Day One
A. Warmup
2min jog
Three rounds:
10 pullups
20 pushups
30 air squats
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Back Squat 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
Three rounds: One mile run for time, 6min rest

D. Cool down
400m Jog

E. Stretch
20m walking quad stretch with 3 second hold
20m walking roman deadlift
3 reps per side @15 seconds each figure four stretch
3 reps per side @15 seconds each seated hamstring stretch

Day Two
A. Warmup

10
 Selection Prep (no movements)

2min jog
There rounds:
10 pullups
20 pushups
30 air squats
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Overhead strict press 3 sets of 5 reps @75% of 1 rep max
3xMax effort pullups

C. Conditioning
100m Breast stroke, 5min rest
100m Crawl stroke (Freestyle) 5 min rest
100m Side stroke 5min rest
500m for time (choice of stroke)

D. Cool down
Three rounds, focus on form: 50m freestyle, 50m breast stroke, 50m side
stroke

E. Stretch
20m walking quad stretch with 3 second hold
20m walking roman deadlift
3 reps per side @15 seconds each figure four stretch
3 reps per side @15 seconds each seated hamstring stretch

REST/RECOVER/STRETCH

11
 Selection Prep (no movements)

Day Four
A. Warmup
2min jog
Three rounds:
10 pullups
20 pushups
30 air squats
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Power clean 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
Three rounds: One mile ruck run for time, 10min rest

D. Cool down
20m Walking high knees
20m Walking lunch with twist
30 seconds of each, three rounds: cobra pose, planks on front, right left

E. Stretch
20m walking quad stretch with 3 second hold
20m walking roman deadlift
3 reps per side @15 seconds each figure four stretch
3 reps per side @15 seconds each seated hamstring stretch

Day Five
A. Warmup

12
 Selection Prep (no movements)

2min jog
Three rounds:
10 pullups
20 pushups
30 air squats
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Pullups Start at max minus 2 reps, 5 sets subtracting two reps per set. So if
you did 20 pullups your reps would be 18, 16, 14, 12, 10
Pushups 2min max effort, 2 minute rest X3
Back Squat 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
Three rounds: One mile run for time, 6min rest

D. Cool down
400m Jog

E. Stretch
20m walking quad stretch with 3 second hold
20m walking roman deadlift
3 reps per side @15 seconds each figure four stretch
3 reps per side @15 seconds each seated hamstring stretch

Day Six
A. Warmup
2min jog
Three rounds:

13
 Selection Prep (no movements)

10 pullups
20 pushups
30 air squats
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Strict press 3 sets of 5 reps

C. Conditioning
Three rounds: 30 total walking lunges with 50lb dumbell per hand, 30
thrusters, 30 burpees

D. Cool down
400m Jog

E. Stretch
20m walking quad stretch with 3 second hold
20m walking roman deadlift
3 reps per side @15 seconds each figure four stretch
3 reps per side @15 seconds each seated hamstring stretch

14
 Selection Prep (no movements)

WEEK THREE

Day One
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 romanian single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Back squat 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
Five rounds: 800m run 2min rest

D. Cool down
400m Jog

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Two
A. Warmup
2min row/jog/swim
20 russian twists

15
 Selection Prep (no movements)

20 slam balls/sledges
20 romanian single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Flat bench 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
Five rounds: 10 step ups with 95lb barbell, 100m sprint, 10 strict pullups

D. Cool down
200m row

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

REST/RECOVER/STRETCH

Day Four
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 romanian single leg deadlift
20 walking high knees
20 walking high kicks

16
 Selection Prep (no movements)

20 lunges with a twist

B. Strength
Power clean 4 sets of 5 reps @75% of 1 rep max

C. Conditioning
Three rounds: One mile ruck run for time, 10min rest

D. Cool down
20m Walking high knees
20m Walking lunch with twist
30 seconds of each, three rounds: cobra pose, planks on front, right left

E. Stretch
20m walking quad stretch with 3 second hold
20m walking roman deadlift
3 reps per side @15 seconds each figure four stretch
3 reps per side @15 seconds each seated hamstring stretch

Day Five
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 romanian single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Deadlift 3 sets of 5 reps @75% of 1 rep max

17
 Selection Prep (no movements)

C. Conditioning
500m swim for time, 5min rest >5 rounds

D. Cool down
25m underwater crossover

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Six
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 romanian single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
5 sets max effort weighted pullups (no more than 7 reps to count a set)

C. Conditioning
5mi ruck walk

D. Cool down
200m jog

18
 Selection Prep (no movements)

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

19
 Selection Prep (no movements)

Day One
A. Warmup
2min row/jog/swim
Three rounds
5 box jumps 24”
5 pullups
5 air squats
5 pushups
5 Russian twists

B. Strength
Back squats 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
Twelve rounds: 400m run, 1:30 rest

D. Cool down
400m Jog

E. Stretch
5 reps per side @15 seconds figure four pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds walking quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Two
A. Warmup
2min row/jog/swim
Three rounds
5 box jumps 24”
5 pullups

20
 Selection Prep (no movements)

5 air squats
5 pushups
5 Russian twists

B. Strength
Strict press 3 sets of 5 reps
3 Max sets strict pull-ups

C. Conditioning
800m Sled push (200lb sled)

D. Cool down
400m Jog

E. Stretch
5 reps per side @15 seconds figure four pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds walking quad stretch
3 reps per side @15 seconds all fours Tspine stretch

REST/RECOVER/STRETCH

Day Four
A. Warmup
2min row/jog/swim
Three rounds
5 box jumps 24”
5 pullups
5 air squats
5 pushups
5 Russian twists

21
 Selection Prep (no movements)

B. Strength
Power clean 5 sets of 5 reps @75% of 1 rep max

C. Conditioning
5 attempts at best 50m swim time
3 25m underwater crossover
500m swim in cammies/no goggles

D. Cool down
100m swim, choice of stroke, focus on form

E. Stretch
5 reps per side @15 seconds figure four pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds walking quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Five
A. Warmup
2min row/jog/swim
Three rounds
5 box jumps 24”
5 pullups
5 air squats
5 pushups
5 Russian twists

B. Strength
Back squat 3 sets of 5 reps @75% of 1 rep max

22
 Selection Prep (no movements)

C. Conditioning
6mi ruck walk

D. Cool down
400m jog

E. Stretch
5 reps per side @15 seconds figure four pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds walking quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Six
A. Warmup
2min row/jog/swim
Three rounds
5 box jumps 24”
5 pullups
5 air squats
5 pushups
5 Russian twists

B. Strength
5 sets 30sec max pushups 1min rest
5 sets 30sec max pull-ups 1min rest

C. Conditioning
3mi run for time

D. Cool down
400m jog

23
 Selection Prep (no movements)

E. Stretch
5 reps per side @15 seconds figure four pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds walking quad stretch
3 reps per side @15 seconds all fours Tspine stretch

24
 Selection Prep (no movements)

WEEK FIVE

Day One
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

B. Strength
-Back squats 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
-Three rounds: 2mile run 5min rest

D. Cool down
400m Jog

E. Stretch
−5 reps per side @15 seconds pidgeon pose
−5 reps @15sec on/15sec off cobra pose
−3 reps per side @15 seconds seated hamstring stretch
−45sec butterfly stretch

Day Two
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

25
 Selection Prep (no movements)

B. Strength
Bench press 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
6mi ruck walk

D. Cool down
400m Jog

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

Day Three
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

B. Strength
5 25m Underwater crossovers
4x20 pullups

C. Conditioning
5 1500m swim

D. Cool down
5min tread water

26
 Selection Prep (no movements)

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

Day Four
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

B. Strength
Power clean 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
10 rounds: 100m sprint, walk back

D. Cool down
800m jog

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

Day Five
A. Warmup

27
 Selection Prep (no movements)

10m Walking high knees

10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

B. Strength
Back squat 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
1mi Ruck run

D. Cool down
400m jog

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

Day Six
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

B. Strength
5 sets max effort weighted pullups (no more than 7 reps to count a set)

C. Conditioning

28
 Selection Prep (no movements)

5mi run

D. Cool down
400m jog

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

29
 Selection Prep (no movements)

WEEK SIX

Day One
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
Deadlift 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
Three rounds: 500m swim 5min rest

D. Cool down
2 25m crossover

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

Day Two
A. Warmup
10 yards walking lunges
10 pushups
10 air squats

30
 Selection Prep (no movements)

10 pullups
10 yards reverse lunge with a twist

B. Strength
3 sets max effort pullups

C. Conditioning
8mi ruck run

D. Cool down
400m Jog

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

REST/RECOVER/STRETCH

Day Four
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
Power clean 5 sets of 3 reps @85% of 1 rep max

31
 Selection Prep (no movements)

C. Conditioning
1.5mi run

D. Cool down
800m jog

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

Day Five
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
Back squats 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
Three rounds: 300m swim

D. Cool down
Five rounds: 25m underwater crossover

32
 Selection Prep (no movements)

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

Day Six
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
5 sets max effort pushups in 2min 2min rest
5 sets max effort pull-ups in 2min 2min rest

C. Conditioning
1000m Farmers carry 50lb per hand

D. Cool down
400m Jog

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

33
 Selection Prep (no movements)

WEEK SEVEN

Day One
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 roman single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Back squat 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
1000m swim

D. Cool down
50m crawl stroke
50m breast stroke
50m side stroke
25m underwater crossover

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Two

34
 Selection Prep (no movements)

A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 romanian single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
50-40-30-20-10 pull ups, 5min rest between sets

C. Conditioning
10mi ruck run

D. Cool down
200m jog

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Three
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 roman single leg deadlift
20 walking high knees

35
 Selection Prep (no movements)

20 walking high kicks

20 lunges with a twist

B. Strength
50-40-30-20-10 push ups, 5min rest between sets

C. Conditioning
3mi run

D. Cool down
400m jog

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Four
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 roman single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Power clean 5 sets of 3 reps @85% of 1 rep max

36
 Selection Prep (no movements)

C. Conditioning
Ten rounds: 100m run, 20 step-ups w/50lb dumbell per hand

D. Cool down
400m jog

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Five
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 roman single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Back squats 5 sets of 3 reps @85% of 1 rep max
Pullups 5 sets of 3 as heavy as possible

C. Conditioning
30min max distance cycling (stationary, road, or mountain bike)

D. Cool down
400m jog

37
 Selection Prep (no movements)

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Six
A. Warmup
2min row/jog/swim
20 russian twists
20 slam balls/sledges
20 roman single leg deadlift
20 walking high knees
20 walking high kicks
20 lunges with a twist

B. Strength
Bench press 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
800m front rack walk with 135lb barbell

D. Cool down
400m jog

E. Stretch
20m walking hip hinge
20m running man pose
3 reps per side @15 seconds reaching quad stretch
3 reps per side @15 seconds all fours Tspine stretch

38
 Selection Prep (no movements)

WEEK EIGHT

HARDGATE WEEK: You create your warmup/movement prep. START

THINKING!!!!

3mi Run
2min Max effort:
Pushups, Pullups, Sit ups

500m Swim
25m Underwater crossover
30min Tread water

12mi Ruck

REST/RECOVER/STRETCH

2mi Run
2min Max effort:
Pushups, Pullups, Sit ups

300m Swim
50m Underwater crossover
30min Tread water

15mi Ruck

REST/RECOVER/STRETCH

39
 Selection Prep (no movements)

WEEK NINE

Day One
A. Warmup
−2min row/jog/swim
Three rounds
−5 box jumps 24”
−5 pullups
−5 air squats
−5 pushups
−5 Russian twists

B. Strength
−Back squats 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
-Twelve rounds: 400m run, 1:30 rest

D. Cool down
400m Jog

E. Stretch
−5 reps per side @15 seconds figure four pose
−5 reps @15sec on/15sec off cobra pose
−3 reps per side @15 seconds walking quad stretch
-3 reps per side @15 seconds all fours Tspine stretch

Day Two
A. Warmup
−2min row/jog/swim
Three rounds

40
 Selection Prep (no movements)

−5 box jumps 24”

−5 pullups
−5 air squats
−5 pushups
−5 Russian twists

B. Strength
−Strict press 3 sets of 5 reps

C. Conditioning
−800m Sled push (200lb sled)

D. Cool down
400m Jog

E. Stretch
−5 reps per side @15 seconds figure four pose
−5 reps @15sec on/15sec off cobra pose
−3 reps per side @15 seconds walking quad stretch
-3 reps per side @15 seconds all fours Tspine stretch

REST/RECOVER/Stretch

Day Four
A. Warmup
2min row/jog/swim
Three rounds:
5 box jumps 24”
5 pullups
5 air squats
5 pushups

41
 Selection Prep (no movements)

5 Russian twists

B. Strength
Power clean 3 sets of 5 reps @75% of 1 rep max

C. Conditioning
5 attempts at best 50m swim time
3 25m underwater crossover
500m swim in cammies/no goggles

D. Cool down
100m swim, choice of stroke, focus on form

E. Stretch
5 reps per side @15 seconds figure four pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds walking quad stretch
3 reps per side @15 seconds all fours Tspine stretch

Day Five
A. Warmup
2min row/jog/swim
Three rounds
5 box jumps 24”
5 pullups
5 air squats
5 pushups
5 Russian twists

B. Strength
Back squat 3 sets of 5 reps @75% of 1 rep max

42
 Selection Prep (no movements)

Three max effort sets of pull-ups

C. Conditioning
6mi ruck walk

D. Cool down
400m jog

E. Stretch
5 reps per side @15 seconds figure four pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds walking quad stretch
3 reps per side @15 seconds all fours Tspine stretch

REST/RECOVER/STRETCH

43
 Selection Prep (no movements)

WEEK TEN

Day One
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

B. Strength
Back squats 3 sets of 3 reps @75% of 1 rep max

C. Conditioning
Three rounds: 2mile run 5min rest

D. Cool down
400m Jog

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

Day Two
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

44
 Selection Prep (no movements)

B. Strength
Bench press 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
6mi ruck walk

D. Cool down
400m Jog

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

REST/RECOVER/STRETCH

Day Four
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

B. Strength
Bench press 3 sets of 3 reps @75% of 1 rep max
100 Pullups

C. Conditioning
6mi ruck walk

45
 Selection Prep (no movements)

D. Cool down
400m Jog

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

Day Five
A. Warmup
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches

B. Strength
Power clean 5 sets of 3 reps @85% of 1 rep max

C. Conditioning
10 rounds: 100m sprint, walk back

D. Cool down
400m Jog

E. Stretch
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch

46
 Selection Prep (no movements)

REST/RECOVER/STRETCH

47
 Selection Prep (no movements)

WEEK ELEVEN

Day One
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
Deadlift 3 sets of 3 reps @75% of 1 rep max

C. Conditioning
Three rounds: 500m swim 5min rest

D. Cool down
2 25m crossover

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

Day Two
A. Warmup
10 yards walking lunges
10 pushups
10 air squats

48
 Selection Prep (no movements)

10 pullups
10 yards reverse lunge with a twist

B. Strength
100 Pullups

C. Conditioning
Three rounds: 500m swim 5min rest

D. Cool down
2 25m crossover

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

REST/RECOVER/STRETCH

Day Four
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
Back squat 5 sets of 3 reps @85% of 1 rep max

49
 Selection Prep (no movements)

C. Conditioning
5 rounds: 4min work/1min rest cycling

D. Cool down
2min slow pace cycle

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

Day Five
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
Bench press 3 sets of 3 reps @75% of 1 rep max

C. Conditioning
Three rounds: 500m swim 5min rest

D. Cool down
2 25m crossover

50
 Selection Prep (no movements)

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

REST/RECOVER/STRETCH

51
 Selection Prep (no movements)

Day One
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
Deadlift 5 sets of 3 reps @60% of 1 rep max

C. Conditioning
3mi run

D. Cool down
2 25m underwater crossover

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

REST/RECOVER/STRETCH

Day Three
A. Warmup
10 yards walking lunges
10 pushups
10 air squats

52
 Selection Prep (no movements)

10 pullups
10 yards reverse lunge with a twist

B. Strength
50 Pullups

C. Conditioning
Three rounds: 500m swim 5min rest

D. Cool down
2 25m crossover

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

REST/RECOVER/STRETCH

Day Five
A. Warmup
10 yards walking lunges
10 pushups
10 air squats
10 pullups
10 yards reverse lunge with a twist

B. Strength
50 Pullups

53
 Selection Prep (no movements)

C. Conditioning
500m swim
20min cycling

D. Cool down
2 25m crossover

E. Stretch
30 seconds per side or per rep, three reps per side
Figure four
Seated hamstring stretch
Downward dog 30sec
Calf stretch

REST/RECOVER/STRETCH

54