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SFOD-D V2 - OVERVIEW

PROGRAM OVERVIEW

This is a selection-specific 10-week, 6 day/week training program specifically designed to prepare athletes for the SFOD-D (DELTA) Selection Course.

The plan includes a 2-week taper, and is designed to be completed the 10 weeks directly prior to your course start week. This is an intense, 6 day/week training
plan, including multiple 2-a-days.

This is Version 2 of the plan, Updated January 2020.

FITNESS DEMANDS

Ruck and Endurance Focused, Assessment Driven

This training plan is ruck and endurance-focused, in-line with the primary fitness demand of SFOD-D selection. The plan's ruck programming is specifically
designed to prepare the athlete for the loads and volume you'll face at selection. As well, the plan includes specific programming to increase your ruck speed over
ground.

Your endurance is also built with unloaded running via assessments and threshold intervals, moderate-paced longer runs, and easy recovery runs.

The plan includes 5 specific assessments, and follow-on progressions: You’ll take these assessments multiple times over the 10 weeks:

(1) ACFT - 3RM Dead Lift, Power Throw, Sprint/Drag/Carry, Hand Release Push Ups, Leg Tug and 2 Mile Run
(2) 3 Mile Ruck Run for Time - 45# Ruck, 10lb Rubber Rifle, Sledge or Dumbbell, Full Cammies/Boots, Helmet
(3) 10 Mile Heavy Ruck Run for Time - 60# Ruck, 10lb Rubber Rifle, Sledge or Dumbbell, Full Cammies/Boots, Helmet
(4) 6 Mile Run for Time, shorts and t-shirt
(5) 600x Stepups for Time @ 45# Ruck, 16-18” step up bench or box

Between assessment weeks you'll complete assessment-based, specific progressions based on your most recent assessment results. In this way, the plan
automatically "scales" to your incoming fitness, and continues to push you as your fitness improves.

ACFT Preparation
The plan has you take the ACFT multiple times and includes specific programming to improve your 3RM Dead Lift, Hand Release Push Ups, Leg Tucks and 2-Mile
Run Time.

General Strength and Chassis Integrity Work

In addition to ACFT and ruck/run endurance, the plan includes limited general strength programming (1 day/week) and focused Chassis Integrity (functional core)
2 days/week.

WEEKLY SCHEDULES

Assessment Weeks (1, 4, 7, 10)

Mon - AM ACFT, PM 600x Step Ups for Time

Tues - 3-Mile Ruck Run for Time @ 45#, Flat Course
Wed - 6-Mile Run for Time
Thurs - 10-Mile Ruck Run for Time @ 60#, Flat Course
Fri - Total Rest
Sat - Long Ruck @ 60# (8-20 miles), Hilly Course, Off Trail in possible

Progression Weeks (2-3, 5-6, 8-9)

Mon - AM: ACFT Work, PM: Threshold Ruck Run Intervals @ 45#
Tues - Threshold Unloaded Run Intervals, Chassis Integrity
Wed - AM: Threshold Heavy Ruck Run Intervals @ 60#; PM: Moderate Pace Unloaded Run (4-7 Miles)
Thurs - Step Up Intervals, Strength, Chassis Integrity
Fri - Long Easy Unloaded Run (6-10 Miles)
Sat - Long Ruck @ 60# (8-20 miles), Hilly Course, Off Trail in possible

Saturday Long Rucks

You’ll work up to 20 miles at 60# plus a 10# rubber rifle, sledge or dumbbell. If possible, complete these long rounds off-trail, in hilly/mountainous terrain, route
finding/orienteering the entire prescribed distance.

REQUIRED EQUIPMENT

Fully equipped weight room

Stop Watch with repeating countdown timer (Smartphone will work)
60# Sandbag
Ruck plus 45# and 60# of filler. We recommend you train with the same ruck and boots you'll use at selection.
10# Rubber Rifle, sledge or dumbbell

COMMON QUESTIONS

What if I miss a day?

Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 10 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway, then on the week directly before selection, skip ahead and complete week 10 of the plan.

What if I can’t handle the training volume at first?

Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t
handle the training volume at first, it's better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups - The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Step Ups - The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.

What if I miss a training day?

Ideally, you will train 6 days in a row, and take 1 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and
complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?

See our Exercise Library HERE. The Run Calculator and Ruck Calculators are is listed as exercises.

What about nutrition?

See our Nutritional Guidelines HERE.

Can I see sample training?

Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I can’t do the whole session?

If you don’t have enough time to complete the whole session, you can split the session into two.

Can I print out sessions to take to the gym?

Yes - you can print a week of programming at a time.

More questions? Email coach@mtntactical.com

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