Selection Prep Program

Selection Prep Program — a 12-week, six-day-per-week build for anyone training toward a SOF-style selection course, tryout, or assessment. Branch-agnostic by design. Built by operators, open to anyone who wants the standard.

Selection doesn't test how much you can lift — it tests what's left when you're cold, wet, sleep-deprived, and still have miles to go. This program builds that capacity in layers: aerobic base first, then load, then output under accumulated fatigue.

What you get:

• 12-week periodized plan: Ignition → Load → Grind → Purge/Taper
• 6 sessions per week — 2 ruck, 2 water, 2 strength & conditioning
• Progressive ruck loading from 25% to 40% bodyweight
• Swim work programmed by heart-rate zone, including underwaters
• Selection-simulation days in the Grind phase
• Coach's notes every week — pacing, red flags, and what to expect
• Fuel, sleep, feet/skin, and deload guidance built around the volume

Equipment: ruck plate or loaded pack, pool or open-water access, pull-up bar, and one kettlebell or dumbbell.

Level: Intermediate+. If you have no current training base, start with the Hybrid Athlete Program first.

DISCLAIMER: We are not personal trainers and are not certified in any training-related discipline. This program reflects what we have done and what has worked for us through more than 10+ years of service and lifting. We are not liable for any injuries you may incur using this program, and you use it entirely at your own risk. Please exercise good judgment when making load, volume, and intensity adjustments.

Delivery

• Instant PDF download after checkout
• Download link sent to your email
• Access anytime on phone, tablet, or desktop
• Yours to keep — no subscription