PROGRAM DESCRIPTION:
The Australian Special Forces Entry Test Training Plan is designed to prepare an athlete for successful completion of the Australian Special Forces Entry Test. There is no ‘passing’ score for the events in the Special Forces Entry Test. Your results will be measured against your peers, so it pays to be as prepared as possible for the individual events. Below is a list of the events for the Special Forces Entry Test – all events are conducted in one day.
- Cadence Push Ups
- Cadence Pull Ups
- Vertical Jump Assessment
- 2:00 min Sit Up Assessment
- Beep Test
- Pro Agility Test
- Yo-Yo Intermittent Recovery Test
- 5km Ruck @ 40kg + Weapon
- Swim Test – 2 Min Tread and 400m Swim in Cammies
The training program deploys the scored events on the Monday of Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions. In this way the plan automatically scales to the fitness of the individual athlete and continues to push them as their fitness improves. It’s designed specifically to improve results on graded events.
Complete this plan 6 weeks directly before your Special Forces Entry Test date. Week 6 is a deload week. Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the test date, begin at Session 1 and progress as far through the program as you can.
You’ll Train 5 days a week during this program. Saturday and Sunday are total rest. Here is a outline of the schedule:
Weeks 1, 3, 6
- Monday: Special Forces Entry Test
- Tuesday : Vertical Jump, Beep Test, Pro Agility Progressions
- Wednesday: Calisthenic Progression, Swim Confidence
- Thursday: Ruck Run Interval
- Friday: Vertical Jump, Calisthenic, Beep Test, Pro Agility Progression
Weeks 2, 4, 6
- Monday: Vertical Jump, Calisthenic, Beep Test, Pro Agility Progression
- Tuesday : Ruck Run Interval
- Wednesday: Calisthenic Progression, Swim Confidence
- Thursday: Ruck Run Interval
- Friday: Vertical Jump, Calisthenic, Beep Test, Pro Agility Progression
Required Equipment:
- Course or Track of known distance for 5km Ruck Assessment and Intervals
- Pull Up Bar
- 3 sets of 2x Dumbbells
- Set 1 – Each dumbbell should weigh 10% of your bodyweight
- Set 2 – Each dumbbell should weigh 12% of your bodyweight
- Set 3 – Each dumbbell should weigh 15% of your bodyweight
- Timepiece or stopwatch
- 25m or 50m Pool
- 3x Cones or Markers for Beep Test/Yo-Yo Intermittent Recovery Test/Pro Agility Drill
- Vertex or Tape Measure for Vertical Jump
- Audio for Beep Test , Yo-Yo Intermittent Recovery Test,and Push Up/Sit Up/Pull Up Cadence Beeps
- Optional – Partner to time Pro Agility Drill
COMMON QUESTIONS:
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.
Can I see some sample training?
Click the “Sample Training” tab above to see the entire first week of programming in the plan. 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.
Unfamiliar Exercises?
For a list of exercises and video demonstrations, go to: http://mtntactical.com/category/exercises/
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