14 Week Canadian Special Forces Training Plan
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CSOR SELECTION TRAINING PLAN, Version 1.0
14 Week CSOR Selection Training Plan The following is a 14-week training plan specifically designed to prepare individuals for the Canadian Special Operations Regiment (CSOR) assessment phase (AP). **************DISCLAIMER************** This training plan contains 96 sessions over the course of 14 weeks. You will be training 6 days/ week with several 2x/day. Sunday will generally be taken off for rest and recovery. Individuals that undertake this training plan should have a baseline of physical fitness that includes the ability to cover a 13km distance, in less than 2 hours and 20 minutes, with a weight of 70lbs. Failure to achieve this standard before commencing this training plan could result in injury. Remember to always listen to your body to avoid injury. If you feel like you’re going to injure yourself with a movement or you are about to over-train, then either scale the movement or take an extra day off to recover. TRAINING PLAN OVERVIEW This training plan is designed to have you peak at the end of week 6 and 12, where you will complete a mini selection, and again at the end of week 14, where you will attempt to complete the CSOR AP. You must stay committed and follow this training plan to the best of your abilities for optimal results. WHEN TO START Begin this training plan 14 weeks before the CSOR AP commences. Follow the program as closely as possible throughout. Ideally, you will have completed the CSOR PT test prior to commencing this training plan. Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
EQUIPMENT REQUIRED Barbells, Dumbbells, Rings, Pull-up Bar, Medicine Ball, 12”, 20”, and 24” box, Skipping Rope, Rower, Sandbag, Sled, Swimming area, Rucksack, Sledgehammer, Bands, Kettle bells. If you do not have access to a boxing, BJJ, or MMA gym, find a friend that can teach you the basics. This is not an absolute necessity but it will help you develop that warrior spirit which is essential to success in the Special Forces. FAQ Go to www.elitetrainingprograms.com and click on the “FAQ” tab. If you do not see your question answered there click on the “Contact Us” tab and we will do our best to answer your questions promptly.
See you on the other side!
Wes Kennedy Owner, Elite Training Programs
Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 1
SESSION 2
SESSION 3
SESSION 4
SESSION 5
SESSION 6
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 10 Push-ups 20 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X3
Warm-Up: Run 50m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds: 5 strict Pull-ups 7 Burpees
Warm-Up: Run 8min easy, every minute perform 6 walking lunges
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 10-12; rest 90sec x 3 B: Wtd Pull-ups @ 2012 x 7-8; rest 90sec x 3 C1:L Side Bridge 90sec; rest 60sec x 3 C2:R Side Bridge 90sec; rest 60sec x 3 + Run 100m @ 100% Rest 2min x3
Training: 8min AMRAP @ 90% 15 Burpees 200m run Rest 8min 8min AMRAP @ 90% 5 strict Pull-ups 30sec FLR on rings 10 GHD extensions 15 wall balls 20# Rest 8min 8min AMRAP @ 90% 16 jumping lunges Row 250m
Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 30min at easy pace Swim 20min at easy pace Tread Water 2min Note: Keep HR below 135bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 10-12; rest 15sec b/t legs; rest 2min x 3/leg B: Standing DB Shoulder Press @ 31X1 x 10-12; rest 90sec x 3 C1:AMSAP FLR on rings; rest 60sec x 3 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 3 + AMRAP KBS 1.5pd in 15sec Rest 2min x3 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 5km @ 90% effort Ruck 4km w/ 70# ruck @ 90% effort
Sunday OFF-Rest Day
Training: Get coached on proper swim technique for 30minutes. SESSION 7
Note: Goal is to maintain a hard, but steady pace
PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
3 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 8
SESSION 9
SESSION 10
SESSION 11
SESSION 12
SESSION 13
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 11 Push-ups 22 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X3
Warm-Up: Run 60m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds NOT for time: 6 strict Pull-ups 8 Burpees
Warm-Up: Run 8min easy, every minute perform 4 Burpees
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 9-11; rest 90sec x 4 B: Wtd Pull-ups @ 2012 x 6-7; rest 90sec x 4 C1:L Side Bridge 90sec; rest 60sec x 3 C2:R Side Bridge 90sec; rest 60sec x 3 + Run 100m @ 100% Rest 2min x4
Training: 9min AMRAP @ 90% 50m Farmer’s Carry very heavy 10 sandbag over shoulder heavy Rest 8min
Training: Run 35min at easy pace Swim 25min at easy pace Tread Water 3min
Note: If you hit the top of the rep range, you MUST increase weight on the next set
9min AMRAP @ 90% Step-ups 20” w/ weighted vest Rest 8min 9min AMRAP @ 90% 50m Sled Push heavy 25m walking w/ sandbag overhead 50m Sled Pull heavy
Note: Keep HR below 135 bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 9-11; rest 15sec b/t legs; rest 2min x 4/leg B: Standing DB Shoulder Press @ 31X1 x 9-11; rest 90sec x 4 C1:AMSAP FLR on rings; rest 60sec x 3 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 3 + AMRAP KBS 1.5pd in 15sec Rest 2min x4 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Ruck 5km w/ 70# ruck @ 90% effort Run 6km @ 90% effort Note: Goal is to maintain a hard, but steady pace
Sunday OFF- Rest Day
Training: Get coached on proper swim technique for 30minutes.
SESSION 14 PM Goal: Combatives Training: 60-90 min BJJ Class Note: Keep HR under 150bpm throughout
Notes: Goal for stepups is steady and unbroken
4 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 15
SESSION 16
SESSION 17
SESSION 18
SESSION 19
SESSION 20
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 12 Push-ups 24 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X3
Warm-Up: Run 70m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds NOT for time: 7 strict Pull-ups 9 Burpees
Warm-Up: Run 9min easy, every minute perform 8 walking lunges
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 8-10; rest 90sec x 4 B: Wtd Pull-ups @ 2012 x 5-6; rest 90sec x 4 C1:L Side Bridge 90sec; rest 60sec x 4 C2:R Side Bridge 90sec; rest 60sec x 4 + Run 100m @ 100% Rest 2min x5
Training: 10min AMRAP @ 90% 6 strict Pull-ups 10 DB Push press 15cals Airdyne Rest 8min
Note: If you hit the top of the rep range, you MUST increase weight on the next set
10min AMRAP @ 90% 15 BW squats 15sec hold at bottom of squat- legs 90 degrees 12 walking lunges w/ heavy sandbag in rack position Run 200m Rest 8min 10min AMRAP @ 90% 6 strict Pull-ups 10 DB Push press 250m Row
Training: Run 40min at easy pace Swim 30min at easy pace Tread Water 4min
Note: Keep HR below 135bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 8-10; rest 15sec b/t legs; rest 2min x 4/leg B: Standing DB Shoulder Press @ 31X1 x 8-10; rest 90sec x 4 C1:AMSAP FLR on rings; rest 60sec x 4 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 4 + AMRAP KBS 1.5pd in 15sec Rest 2min x5 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 7km @ 90% effort Ruck 6km w/ 70# ruck @ 90% effort Note: Goal is to maintain a hard, but steady pace
Sunday OFF- Rest Day
Training: Get coached on proper swim technique for 30minutes.
SESSION 21 PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
5 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 22
SESSION 23
SESSION 24
SESSION 25
SESSION 26
SESSION 27
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 13 Push-ups 26 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X4
Warm-Up: Run 80m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds NOT for time: 8strict Pull-ups 10 Burpees
Warm-Up: Run 9min easy, every minute perform 5 Burpees
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 7-9; rest 90sec x 4 B: Wtd Pull-ups @ 2012 x 4-5; rest 90sec x 4 C1:L Side Bridge 90sec; rest 60sec x 4 C2:R Side Bridge 90sec; rest 60sec x 4 + Run 100m @ 100% Rest 2min x6
Training: 11min AMRAP @ 90% 5 Pull-ups 10 Push-ups 15 BW Squats Rest 8min x3
Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 45min at easy pace Swim 35min at easy pace Tread water 5min
Note: Keep HR below 135bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 7-9; rest 15sec b/t legs; rest 2min x 5/leg B: Standing DB Shoulder Press @ 31X1 x 7-9; rest 90sec x 5 C1:AMSAP FLR on rings; rest 60sec x 4 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 4 + AMRAP KBS 1.5pd in 15sec Rest 2min x6 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Ruck 7km w/ 70# ruck @ 90% effort Run 8km @ 90% effort Note: Goal is to maintain a hard, but steady pace
Sunday OFF- Rest Day
Training: Get coached on proper swim technique for 30minutes.
SESSION 28 PM Goal: Combatives Training: 60-90 min BJJ Class Note: Keep HR under 150bpm throughout
6 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 29
SESSION 30
SESSION 31
SESSION 32
SESSION 33
SESSION 34
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 14 Push-ups 28 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X4
Warm-Up: Run 90m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds NOT for time: 9strict Pull-ups 11 Burpees
Warm-Up: Run 10min easy, every minute perform 6 jumping lunges
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 6-8; rest 90sec x 5 B: Wtd Pull-ups @ 2012 x 3-4; rest 90sec x 5 C1:L Side Bridge 90sec; rest 60sec x 4 C2:R Side Bridge 90sec; rest 60sec x 4 + Run 100m @ 100% Rest 2min x7
Training: 12min AMRAP @ 90% 50m Farmer’s Carry very heavy 10 sandbag over shoulder heavy Rest 8min
Note: If you hit the top of the rep range, you MUST increase weight on the next set
12min AMRAP @ 90% Step-ups 20” w/ weighted vest Rest 8min 12min AMRAP @ 90% 50m Sled Push heavy 25m walking w/ sandbag overhead 50m Sled Pull heavy
Training: Run 50min at easy pace Swim 40min at easy pace Tread water 6min
Note: Keep HR below 135bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 6-8; rest 15sec b/t legs; rest 2min x 5/leg B: Standing DB Shoulder Press @ 31X1 x 6-8; rest 90sec x 5 C1:AMSAP FLR on rings; rest 60sec x 5 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 5 + AMRAP KBS 1.5pd in 15sec Rest 2min x7 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 9km @ 90% effort Ruck 8km w/ 70# ruck @ 90% effort Note: Goal is to maintain a hard, but steady pace
Sunday OFF- Rest Day
Training: Get coached on proper swim technique for 30minutes.
SESSION 35 PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
Notes: Goal for step-ups is steady and unbroken
7 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
SESSION 36
SESSION 37
SESSION 38
SESSION 39
SESSION 40
SESSION 41
SESSION 42
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Goal: MINISELECTION
Goal: MINISELECTION
Warm-Up: 5 rounds NOT for time: 10 Push-ups 20 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X4
Warm-Up: 5 rounds NOT for time: 5 strict Pull-ups 7 Burpees
Warm-Up: Run 8min easy, every minute perform 6 jumping lunges
0600: 100 x 6-point Burpees for time
0200: 20min AMRAP 10 Push-ups 10 Sit-ups
Training: A: Build up to a 5RM in the Front Squat B: Build up to a 3RM Weighted Pull-up C1:AMSAP L side bridge, 1 attempt; rest 2min C2:AMSAP R Side Bridge, 1 attempt + 400m run for time
Training: 30min AMRAP 15 Burpees Run 200m 15 20-24” box jumps Run 200m 15 Wall balls 20# Run 200m
Training: A: Build up to a 8RM Rear Foot Elevated Split Squat @ 3010; rest as needed b/t legs B: Build up to a 6RM Standing DB Press @ 31X1 C:AMSAP FLR on rings, 1 attempt + AMRAP KBS 1.5pd in 1min; 1 attempt
Training: Run 5km @ 100% effort Ruck 4km w/ 70# rock @ 100% effort
1100: 10 rounds for time Swim 25m in combats 10 Burpees 20 4-Count Flutter Kicks
0700: Swim 1600m. Every 5min stop and tread water for 60sec with a brick
Warm-Up: Run 50m on grass barefoot Rest 1min X4 Training: Run 35min at easy pace Swim 25min at easy pace Tread Water 4min Note: Keep HR below 135 bpm
Note: You should well exceed your ability from Session 5
1600: 5 rounds for time: 50m Farmer’s Carry 100#/hand 15 Sandbag to Shoulder 80# 2100: Run 12km at moderately fast pace. 2200-0200: Sleep (this is the only time you are allowed to sleep until Sunday night)
1200: 8 rounds for time AMRAP BW Back Squat Run 200m 1700: Run 4km 70# rock march 9km while carrying 10# sledge hammer Run 4km Mini Selection Finished
8 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
OFF-Rest Day
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 43
SESSION 44
SESSION 45
SESSION 46
SESSION 47
Goal: Recovery
Goal: Strength
Goal: Aerobic Base
Goal: Aerobic Endurance
AM Goal: Swim Proficiency
Warm-Up: Tread Water for 3min
Warm-Up: 3 Rounds NOT for time: 16 Push-ups 20 Sit-ups 5 strict Pull-ups
Warm-Up: 3 Rounds NOT for time: Tread water 1min 10 Sit-ups 10 Push-ups
Warm-Up: Run 10min easy, every minute perform 6 jumping lunges
Training: A1: Deadlift @2111 x 10-12; rest 60sec x 3 A2: CGBP @ 31X0 x 10-12; rest 60sec x 3 B1: 4-Count Flutter Kicks x 30; rest 45sec x 3 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 3 + AMRAP Burpees in 20seconds Rest 3:30 x3
Training: Swim 20min easy Run 30min easy 80# ruck march 40min easy
Training: 30min easy swim Note: Keep HR under 135bpm
Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Note: Keep HR under 135 bpm
Training: Run 6km w/ 10lb pack @ 90% effort Ruck 5km w/ 90# ruck @ 90% effort
Training: Accumulate 5min treading water w/ 10lb brick + 15min swim easy front crawl 15min swim easy side stroke + Accumulate 5min treading water w/10lb brick
Note: Goal is to maintain a hard but steady pace
Note: Keep HR below 135bpm
Sunday OFF- Rest Day
SESSION 48 PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
9 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 49
SESSION 50
SESSION 52
SESSION 53
SESSION 54
SESSION 55
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Warm-Up: 3 Rounds NOT for time: Tread water 1min 10 muscle ups 5 Burpees
Warm-Up: 3 Rounds NOT for time: 10 BW Squats 10 Push-ups 10 Walking Lunges 5 Pull-ups
Warm-Up: Run 8min easy, every minute perform 4 Burpees
AM Goal: Swim Proficiency
Training: Swim 25min easy Run 35min easy 80# ruck march 45min easy
Training: A1: Barbell Walking Lunges @ 2010 x 10-12/leg; rest 60sec x 3 A2: Bent Over Barbell Rows @ 3011 x 10-12; rest 60sec x 3 B1: Barbell Good Mornings @ 3111 x 10-12; rest 60sec x 3 B2: AMRAP Knees to Elbows; rest 60sec x 3 + AMRAP Ball Slams 20# in 20seconds Rest 3:30 X3
Warm-Up: 3 Rounds NOT for time: 18 Push-ups 22 Sit-ups 6 strict Pull-ups Training: A1: Deadlift @2111 x 911; rest 60sec x 4 A2: CGBP @ 31X0 x 911; rest 60sec x 4 B1: 4-Count Flutter Kicks x 35; rest 45sec x 3 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 3 + AMRAP Burpees in 20seconds Rest 3:30 x4 Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Warm-Up: NOT for time: Run 3min easy 40 Burpees Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 60 minutes @ easy pace Note: Keep HR below 135bpm SESSION 51 PM Goal: Aerobic Power Training: 15min AMRAP @ 85% 10 sandbag ground to overhead 40lbs 10 sandbag walking overhead lunges 40lbs 20m shuttle run x 6 Walking Rest 12min x 2
Note: Keep HR under 135 bpm
Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Ball Slams
Training: Run 7km w/ 10lb pack @ 90% effort Ruck 6km w/ 90# ruck @ 90% effort Note: Goal is to maintain a hard but steady pace
Sunday OFF- Rest Day
Training: Accumulate 7min treading water w/ 10lb brick + 20min swim easy front crawl 20min swim easy side stroke + Accumulate 7min treading water w/ 10lb brick Note: Keep HR below 135 bpm SESSION 56 PM Goal: Combatives Training: 60-90 min BJJ Class Note: Keep HR under 150bpm throughout
10 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 57
SESSION 58
SESSION 60
SESSION 61
SESSION 62
SESSION 63
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Warm-Up: 3 Rounds NOT for time: Tread water 1min 10 4-count flutter kicks 12 Push-ups
Warm-Up: 3 Rounds NOT for time: 12 BW Squats 12 Push-ups 12 Walking Lunges 6 Pull-ups
AM Goal: Swim Proficiency
Warm-Up: 3 Rounds NOT for time: 20 Push-ups 24 Sit-ups 7 strict Pull-ups Training: A1: Deadlift @2111 x 810; rest 60sec x 4 A2: CGBP @ 31X0 x 810; rest 60sec x 4 B1: 4-Count Flutter Kicks x 35; rest 45sec x 4 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 4 + AMRAP Burpees in 20seconds Rest 3:30 x5 Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Warm-Up: NOT for time: Run 3min easy 40 jumping lunges Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 70 minutes @ easy pace Note: Keep HR below 135 bpm SESSION 59 PM Goal: Aerobic Power Training: 16min AMRAP @ 85% Step-Ups 20” w/ weighted vest Walking Rest 12min x2
Training: Swim 30min easy Run 40min easy 80# ruck march 50min easy Note: Keep HR under 135 bpm
Training: A1: Barbell Walking Lunges @ 2010 x 9-11/leg; rest 60sec x 4 A2: Bent Over Barbell Rows @ 3011 x 9-11; rest 60sec x 4 B1: Barbell Good Mornings @ 3111 x 9-11; rest 60sec x 3 B2: AMRAP Knees to Elbows; rest 60sec x 3 + AMRAP Ball Slams 20# in 20seconds Rest 3:30 X4
Warm-Up: Run 9min easy, every minute perform 8 walking lunges Training: Run 8km w/ 10lb pack @ 90% effort Ruck 7km w/ 90# ruck @ 90% effort Note: Goal is to maintain a hard but steady pace
Sunday OFF- Rest Day
Training: Accumulate 4min treading water w/ 20lb brick + Accumulate 10min of swimming in combat pants, shirt, and boots + Accumulate 4min treading water w/ 20lb brick Note: Keep HR below 135 bpm SESSION 64 PM Goal: Combatives
Note: If you reach the top of the rep range, you MUST go up in weight on the next set
Training: 60-90 min Boxing Class
Push as hard as you possibly can for Burpees
Note: Keep HR under 150bpm throughout
11 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 65
SESSION 66
SESSION 68
SESSION 69
SESSION 70
SESSION 71
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Warm-Up: 3 Rounds NOT for time: Tread water 1min w/ 10 lb brick 20 BW squats
Warm-Up: 3 Rounds NOT for time: 14 BW Squats 14 Push-ups 14 Walking Lunges 7 Pull-ups
AM Goal: Swim Proficiency
Warm-Up: 3 Rounds NOT for time: 22 Push-ups 26 Sit-ups 8 strict Pull-ups Training: A1: Deadlift @2111 x 79; rest 60sec x 5 A2: CGBP @ 31X0 x 7-9; rest 60sec x 5 B1: 4-Count Flutter Kicks x 35; rest 45sec x 4 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 4 + AMRAP Burpees in 20seconds Rest 3:30 x6
Warm-Up: NOT for time: Run 3min easy 100 Push-ups Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 80 minutes@ easy pace
SESSION 67 PM Goal: Aerobic Power Warm-Up:
Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Training: 17min AMRAP @ 85% 5 strict Pull-ups 15 Burpee broad jumps Row 250m Walking Rest 12min x2
Training: Swim 35min easy Run 45min easy 80# ruck march 55min easy Note: Keep HR under 135 bpm
Training: A1: Barbell Walking Lunges @ 2010 x 8-10/leg; rest 60sec x 4 A2: Bent Over Barbell Rows @ 3011 x 8-10; rest 60sec x 4 B1: Barbell Good Mornings @ 3111 x 8-10; rest 60sec x 4 B2: AMRAP Knees to Elbows; rest 60sec x 4 + AMRAP Ball Slams 20# in 20seconds Rest 3:30 X5
Warm-Up: Run 9min easy, every minute perform 5 Burpees Training: Run 9km w/ 10lb pack @ 90% effort Ruck 8km w/ 90# ruck @ 90% effort Note: Goal is to maintain a hard but steady pace
Sunday OFF- Rest Day
Training: Accumulate 5min treading water w/ 20lb brick + Accumulate 15min of swimming in combat pants, shirt, and boots + Accumulate 5min treading water w/ 20lb brick Note: Keep HR below 135bpm SESSION 72 PM Goal: Combatives
Note: If you reach the top of the rep range, you MUST go up in weight on the next set
Training: 60-90 min Boxing Class
Push as hard as you possibly can for Ball Slams
Note: Keep HR under 150bpm throughout
12 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 73
SESSION 74
SESSION 75
SESSION 76
SESSION 76
SESSION 77
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Warm-Up: 3 Rounds NOT for time: Tread water 1min w/ 10 lb brick 20 4-count flutter kicks
Warm-Up: 3 Rounds NOT for time: 16 BW Squats 16 Push-ups 16 Walking Lunges 8 Pull-ups
AM Goal: Swim Proficiency
Warm-Up: Warm-Up: 3 Rounds NOT for time: 24 Push-ups 28 Sit-ups 9 strict Pull-ups Training: A1: Deadlift @2111 x 68; rest 60sec x 5 A2: CGBP @ 31X0 x 6-8; rest 60sec x 5 B1: 4-Count Flutter Kicks x 35; rest 45sec x 5 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 5 + AMRAP Burpees in 20seconds Rest 3:30 x6 Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Warm-Up: NOT for time: Run 3min easy 100 Push-ups Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 90 minutes @ easy pace SESSION 75 PM Goal: Aerobic Power Training: 18min AMRAP @ 85% 50m sled push Run 200m w/ sandbag on shoulder 15 Push-ups Walking Rest 12min x2
Training: Swim 40min easy Run 50min easy 80# ruck march 60min easy Note: Keep HR under 135bpm
Training: A1: Barbell Walking Lunges @ 2010 x 7-9/leg; rest 60sec x 5 A2: Bent Over Barbell Rows @ 3011 x 7-9; rest 60sec x 5 B1: Barbell Good Mornings @ 3111 x 7-9; rest 60sec x 4 B2: AMRAP Knees to Elbows; rest 60sec x 4 + AMRAP Ball Slams 20# in 20seconds Rest 3:30 X6 Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Ball Slams
Warm-Up: Run 9min easy, every minute perform 6 Burpees Training: Run 10km w/ 10lb pack @ 90% effort Ruck 9km w/ 90# ruck @ 90% effort Note: Goal is to maintain a hard but steady pace
Sunday OFF- Rest Day
Training: Accumulate 6min treading water w/ 20lb brick + Accumulate 20min of swimming in combat pants, shirt, and boots + Accumulate 6min treading water w/ 20lb brick Note: Keep HR below 135bpm SESSION 78 PM Goal: Combatives Training: 60-90 min BJJ Class Note: Keep HR under 150bpm throughout
13 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
SESSION 79
SESSION 80
SESSION 82
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Warm-Up: 3 Rounds NOT for time: 12 Push-ups 14 Sit-ups 5 strict Pull-ups Training: A1: Build to a 5RM Deadlift A2: Build to a 5RM CGBP + AMRAP Burpees in 2minutes
Warm-Up: NOT for time: Run 3min easy 50 walking lunges w/ sledge hammer carried overhead Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 100 minutes @ easy pace Note: Keep HR under 135 bpm SESSION 81 PM 20min AMRAP Burpees
Warm-Up: 3 Rounds NOT for time: Tread water 1min w/ 10lb brick L Side Bridge 30sec R Side Bridge 30sec Training: Swim 25min easy Run 35min easy 80# ruck march 45min easy Note: Keep HR under 135bpm
Thursday
Friday SESSION 83
OFF- Rest Day
Goal: MINISELECTION 1600: 2.4km run for time Max Push-ups in 2min Max Sit-ups in 2min Max Pull-ups in 2min 2100: 8 km ruck march 80# 2200-0200: Sleep (sleep only inside these designated areas this weekend)
Saturday SESSION 84 Goal: MINISELECTION 0200: 15min AMRAP: 1- 10 box jumps 24” 2- Hold the squat position with back against the wall and legs at 90degrees for 15secs 3- Run 50m out and 50m back as fast as possible (100%) 0800: 10 rounds for time Swim 25m in combats 10 Burpees 20 x 4-count flutter kicks 1400: Safely complete a polar bear dip. Do not complete this alone. 2000: Run 8km to gym Row 2km 30 thrusters 135# Row 2km Run 8km home 2200-0200: Sleep (sleep only inside these designated areas this weekend)
Sunday SESSION 85 Goal: MINI-SELECTION
0200: 20min AMRAP 5 Pull-ups 10 Push-ups 15 Squats 0800: 10 rounds for time Swim 100m Tread water for 2min w/ brick 1400: 30min AMRAP 20 Walking Lunges w/ heavy sandbag in rack position. 20 Heavy Sandbag ground to overhead 20 Heavy Sandbag Thrusters 1400: Run 3km Ruck March 3km w/ 80# ruck Run 3km Ruck March 3km w/ 90# ruck Run 3km Ruck March 3km w/ 100# ruck Mini Selection Finished
14 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
OFF- REST DAY
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 86
SESSION 87
SESSION 88
SESSION 89
SESSION 90
Goal: Recovery
Goal: Anaerobic Power
Goal: Aerobic Base
Goal: Anaerobic Power
AM Goal: Swim Proficiency
Warm-Up: Run easy 10min
Warm-Up: 35 Push-ups 12 Pull-ups 55 Sit-ups
Warm-Up: Tread Water 10min Training: Swim 30min easy Note: Keep HR under 135bpm
Warm-Up: 30 Push-ups 10 Pull-ups 45 Sit-ups Training: AMRAP Burpees in 60seconds Rest 6min x4 + Walk 15min + AMRAP KBS 1.5pd in 60 seconds Rest 6min x4 Note: Very hard and sustainable pace, goal is same reps on every set
Training: Ruck march w/ 70# ruck and 10lb sledge hammer 2 hours easy Note: Keep HR under 135bpm
Training: Run 400m very fast Rest 6min x4 + Walk 15min + Run 400m very fast Rest 6min x4 Note: Very hard but sustainable pace, goal is same reps on every set
Sunday OFF- Rest Day
Training: Accumulate 7min treading water w/ 20lb brick + Accumulate 25min of swimming in combat pants, shirt, and boots + Accumulate 7min treading water w/ 20lb brick SESSION 91 PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
15 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
SESSION 92
SESSION 93
SESSION 94
SESSION 95
SESSION 96
Goal: Anaerobic Power
Goal: Aerobic Endurance
Goal: Anaerobic Power
Goal: Recovery
Goal: Recovery
Warm-Up: 40 Push-ups 14 Pull-ups 55 Sit-ups
Training: Run 8km @ 85% effort Run 8km w/ 15lb pack @ 85% effort
Warm-Up: 45 Push-ups 16 Pull-ups 60 Sit-ups
Warm-Up: Accumulate 10min treading water w/ 10lb brick
Training: Run 30sec @ 85% Walk 45sec x 20
Training: AMRAP Burpees in 60seconds Rest 6min x5 + Walk 15min + AMRAP KBS 1.5pd in 60 seconds Rest 6min x5
Note: Moderately hard and sustainable pace throughout.
Training: Run 400m very fast Rest 6min x5 + Walk 15min + Run 400m very fast Rest 6min x5
CONGRATULATIONS!
Note: Very hard and sustainable pace, goal is same reps on every set
Training: Swim 30min easy Note: Keep HR under 135bpm
Note: Do not burn out on this!
You have completed the 14 week CSOR Selection Training Program. You should be well prepared to face the challenges that will be presented to you. If you have completed this program then you are more than physically fit enough to complete the selection phase. Keep your attitude in check, and don’t quit! Let us know if and when you are successful with the selection process. Please help us improve our ability to coach other clients by sending us your feedback at: [email protected]
Note: Very hard but sustainable pace, goal is same reps on every set
16 Copyright Elite Training Programs 2013
14 Week CSOR Selection Training Plan The following is a 14-week training plan specifically designed to prepare individuals for the Canadian Special Operations Regiment (CSOR) assessment phase (AP). **************DISCLAIMER************** This training plan contains 96 sessions over the course of 14 weeks. You will be training 6 days/ week with several 2x/day. Sunday will generally be taken off for rest and recovery. Individuals that undertake this training plan should have a baseline of physical fitness that includes the ability to cover a 13km distance, in less than 2 hours and 20 minutes, with a weight of 70lbs. Failure to achieve this standard before commencing this training plan could result in injury. Remember to always listen to your body to avoid injury. If you feel like you’re going to injure yourself with a movement or you are about to over-train, then either scale the movement or take an extra day off to recover. TRAINING PLAN OVERVIEW This training plan is designed to have you peak at the end of week 6 and 12, where you will complete a mini selection, and again at the end of week 14, where you will attempt to complete the CSOR AP. You must stay committed and follow this training plan to the best of your abilities for optimal results. WHEN TO START Begin this training plan 14 weeks before the CSOR AP commences. Follow the program as closely as possible throughout. Ideally, you will have completed the CSOR PT test prior to commencing this training plan. Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
EQUIPMENT REQUIRED Barbells, Dumbbells, Rings, Pull-up Bar, Medicine Ball, 12”, 20”, and 24” box, Skipping Rope, Rower, Sandbag, Sled, Swimming area, Rucksack, Sledgehammer, Bands, Kettle bells. If you do not have access to a boxing, BJJ, or MMA gym, find a friend that can teach you the basics. This is not an absolute necessity but it will help you develop that warrior spirit which is essential to success in the Special Forces. FAQ Go to www.elitetrainingprograms.com and click on the “FAQ” tab. If you do not see your question answered there click on the “Contact Us” tab and we will do our best to answer your questions promptly.
See you on the other side!
Wes Kennedy Owner, Elite Training Programs
Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 1
SESSION 2
SESSION 3
SESSION 4
SESSION 5
SESSION 6
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 10 Push-ups 20 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X3
Warm-Up: Run 50m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds: 5 strict Pull-ups 7 Burpees
Warm-Up: Run 8min easy, every minute perform 6 walking lunges
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 10-12; rest 90sec x 3 B: Wtd Pull-ups @ 2012 x 7-8; rest 90sec x 3 C1:L Side Bridge 90sec; rest 60sec x 3 C2:R Side Bridge 90sec; rest 60sec x 3 + Run 100m @ 100% Rest 2min x3
Training: 8min AMRAP @ 90% 15 Burpees 200m run Rest 8min 8min AMRAP @ 90% 5 strict Pull-ups 30sec FLR on rings 10 GHD extensions 15 wall balls 20# Rest 8min 8min AMRAP @ 90% 16 jumping lunges Row 250m
Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 30min at easy pace Swim 20min at easy pace Tread Water 2min Note: Keep HR below 135bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 10-12; rest 15sec b/t legs; rest 2min x 3/leg B: Standing DB Shoulder Press @ 31X1 x 10-12; rest 90sec x 3 C1:AMSAP FLR on rings; rest 60sec x 3 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 3 + AMRAP KBS 1.5pd in 15sec Rest 2min x3 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 5km @ 90% effort Ruck 4km w/ 70# ruck @ 90% effort
Sunday OFF-Rest Day
Training: Get coached on proper swim technique for 30minutes. SESSION 7
Note: Goal is to maintain a hard, but steady pace
PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
3 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 8
SESSION 9
SESSION 10
SESSION 11
SESSION 12
SESSION 13
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 11 Push-ups 22 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X3
Warm-Up: Run 60m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds NOT for time: 6 strict Pull-ups 8 Burpees
Warm-Up: Run 8min easy, every minute perform 4 Burpees
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 9-11; rest 90sec x 4 B: Wtd Pull-ups @ 2012 x 6-7; rest 90sec x 4 C1:L Side Bridge 90sec; rest 60sec x 3 C2:R Side Bridge 90sec; rest 60sec x 3 + Run 100m @ 100% Rest 2min x4
Training: 9min AMRAP @ 90% 50m Farmer’s Carry very heavy 10 sandbag over shoulder heavy Rest 8min
Training: Run 35min at easy pace Swim 25min at easy pace Tread Water 3min
Note: If you hit the top of the rep range, you MUST increase weight on the next set
9min AMRAP @ 90% Step-ups 20” w/ weighted vest Rest 8min 9min AMRAP @ 90% 50m Sled Push heavy 25m walking w/ sandbag overhead 50m Sled Pull heavy
Note: Keep HR below 135 bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 9-11; rest 15sec b/t legs; rest 2min x 4/leg B: Standing DB Shoulder Press @ 31X1 x 9-11; rest 90sec x 4 C1:AMSAP FLR on rings; rest 60sec x 3 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 3 + AMRAP KBS 1.5pd in 15sec Rest 2min x4 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Ruck 5km w/ 70# ruck @ 90% effort Run 6km @ 90% effort Note: Goal is to maintain a hard, but steady pace
Sunday OFF- Rest Day
Training: Get coached on proper swim technique for 30minutes.
SESSION 14 PM Goal: Combatives Training: 60-90 min BJJ Class Note: Keep HR under 150bpm throughout
Notes: Goal for stepups is steady and unbroken
4 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 15
SESSION 16
SESSION 17
SESSION 18
SESSION 19
SESSION 20
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 12 Push-ups 24 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X3
Warm-Up: Run 70m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds NOT for time: 7 strict Pull-ups 9 Burpees
Warm-Up: Run 9min easy, every minute perform 8 walking lunges
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 8-10; rest 90sec x 4 B: Wtd Pull-ups @ 2012 x 5-6; rest 90sec x 4 C1:L Side Bridge 90sec; rest 60sec x 4 C2:R Side Bridge 90sec; rest 60sec x 4 + Run 100m @ 100% Rest 2min x5
Training: 10min AMRAP @ 90% 6 strict Pull-ups 10 DB Push press 15cals Airdyne Rest 8min
Note: If you hit the top of the rep range, you MUST increase weight on the next set
10min AMRAP @ 90% 15 BW squats 15sec hold at bottom of squat- legs 90 degrees 12 walking lunges w/ heavy sandbag in rack position Run 200m Rest 8min 10min AMRAP @ 90% 6 strict Pull-ups 10 DB Push press 250m Row
Training: Run 40min at easy pace Swim 30min at easy pace Tread Water 4min
Note: Keep HR below 135bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 8-10; rest 15sec b/t legs; rest 2min x 4/leg B: Standing DB Shoulder Press @ 31X1 x 8-10; rest 90sec x 4 C1:AMSAP FLR on rings; rest 60sec x 4 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 4 + AMRAP KBS 1.5pd in 15sec Rest 2min x5 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 7km @ 90% effort Ruck 6km w/ 70# ruck @ 90% effort Note: Goal is to maintain a hard, but steady pace
Sunday OFF- Rest Day
Training: Get coached on proper swim technique for 30minutes.
SESSION 21 PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
5 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 22
SESSION 23
SESSION 24
SESSION 25
SESSION 26
SESSION 27
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 13 Push-ups 26 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X4
Warm-Up: Run 80m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds NOT for time: 8strict Pull-ups 10 Burpees
Warm-Up: Run 9min easy, every minute perform 5 Burpees
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 7-9; rest 90sec x 4 B: Wtd Pull-ups @ 2012 x 4-5; rest 90sec x 4 C1:L Side Bridge 90sec; rest 60sec x 4 C2:R Side Bridge 90sec; rest 60sec x 4 + Run 100m @ 100% Rest 2min x6
Training: 11min AMRAP @ 90% 5 Pull-ups 10 Push-ups 15 BW Squats Rest 8min x3
Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 45min at easy pace Swim 35min at easy pace Tread water 5min
Note: Keep HR below 135bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 7-9; rest 15sec b/t legs; rest 2min x 5/leg B: Standing DB Shoulder Press @ 31X1 x 7-9; rest 90sec x 5 C1:AMSAP FLR on rings; rest 60sec x 4 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 4 + AMRAP KBS 1.5pd in 15sec Rest 2min x6 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Ruck 7km w/ 70# ruck @ 90% effort Run 8km @ 90% effort Note: Goal is to maintain a hard, but steady pace
Sunday OFF- Rest Day
Training: Get coached on proper swim technique for 30minutes.
SESSION 28 PM Goal: Combatives Training: 60-90 min BJJ Class Note: Keep HR under 150bpm throughout
6 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 29
SESSION 30
SESSION 31
SESSION 32
SESSION 33
SESSION 34
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
AM Goal: Swim Technique
Warm-Up: 5 rounds NOT for time: 14 Push-ups 28 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X4
Warm-Up: Run 90m on grass barefoot Rest 1min X3
Warm-Up: 5 rounds NOT for time: 9strict Pull-ups 11 Burpees
Warm-Up: Run 10min easy, every minute perform 6 jumping lunges
Warm-Up: Accumulate 5min treading water
Training: A: Front Squat@ 3111 x 6-8; rest 90sec x 5 B: Wtd Pull-ups @ 2012 x 3-4; rest 90sec x 5 C1:L Side Bridge 90sec; rest 60sec x 4 C2:R Side Bridge 90sec; rest 60sec x 4 + Run 100m @ 100% Rest 2min x7
Training: 12min AMRAP @ 90% 50m Farmer’s Carry very heavy 10 sandbag over shoulder heavy Rest 8min
Note: If you hit the top of the rep range, you MUST increase weight on the next set
12min AMRAP @ 90% Step-ups 20” w/ weighted vest Rest 8min 12min AMRAP @ 90% 50m Sled Push heavy 25m walking w/ sandbag overhead 50m Sled Pull heavy
Training: Run 50min at easy pace Swim 40min at easy pace Tread water 6min
Note: Keep HR below 135bpm
Training: A: DB Rear Foot Elevated Split Squat @ 3010 x 6-8; rest 15sec b/t legs; rest 2min x 5/leg B: Standing DB Shoulder Press @ 31X1 x 6-8; rest 90sec x 5 C1:AMSAP FLR on rings; rest 60sec x 5 C2: AMRAP GHD Extensions @ 20X1; rest 60sec x 5 + AMRAP KBS 1.5pd in 15sec Rest 2min x7 Note: If you hit the top of the rep range, you MUST increase weight on the next set
Training: Run 9km @ 90% effort Ruck 8km w/ 70# ruck @ 90% effort Note: Goal is to maintain a hard, but steady pace
Sunday OFF- Rest Day
Training: Get coached on proper swim technique for 30minutes.
SESSION 35 PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
Notes: Goal for step-ups is steady and unbroken
7 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
SESSION 36
SESSION 37
SESSION 38
SESSION 39
SESSION 40
SESSION 41
SESSION 42
Goal: Strength
Goal: Aerobic Power
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Goal: MINISELECTION
Goal: MINISELECTION
Warm-Up: 5 rounds NOT for time: 10 Push-ups 20 walking lunges
Warm-Up: 8 band pull-aparts 15sec hollow rock X4
Warm-Up: 5 rounds NOT for time: 5 strict Pull-ups 7 Burpees
Warm-Up: Run 8min easy, every minute perform 6 jumping lunges
0600: 100 x 6-point Burpees for time
0200: 20min AMRAP 10 Push-ups 10 Sit-ups
Training: A: Build up to a 5RM in the Front Squat B: Build up to a 3RM Weighted Pull-up C1:AMSAP L side bridge, 1 attempt; rest 2min C2:AMSAP R Side Bridge, 1 attempt + 400m run for time
Training: 30min AMRAP 15 Burpees Run 200m 15 20-24” box jumps Run 200m 15 Wall balls 20# Run 200m
Training: A: Build up to a 8RM Rear Foot Elevated Split Squat @ 3010; rest as needed b/t legs B: Build up to a 6RM Standing DB Press @ 31X1 C:AMSAP FLR on rings, 1 attempt + AMRAP KBS 1.5pd in 1min; 1 attempt
Training: Run 5km @ 100% effort Ruck 4km w/ 70# rock @ 100% effort
1100: 10 rounds for time Swim 25m in combats 10 Burpees 20 4-Count Flutter Kicks
0700: Swim 1600m. Every 5min stop and tread water for 60sec with a brick
Warm-Up: Run 50m on grass barefoot Rest 1min X4 Training: Run 35min at easy pace Swim 25min at easy pace Tread Water 4min Note: Keep HR below 135 bpm
Note: You should well exceed your ability from Session 5
1600: 5 rounds for time: 50m Farmer’s Carry 100#/hand 15 Sandbag to Shoulder 80# 2100: Run 12km at moderately fast pace. 2200-0200: Sleep (this is the only time you are allowed to sleep until Sunday night)
1200: 8 rounds for time AMRAP BW Back Squat Run 200m 1700: Run 4km 70# rock march 9km while carrying 10# sledge hammer Run 4km Mini Selection Finished
8 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
OFF-Rest Day
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 43
SESSION 44
SESSION 45
SESSION 46
SESSION 47
Goal: Recovery
Goal: Strength
Goal: Aerobic Base
Goal: Aerobic Endurance
AM Goal: Swim Proficiency
Warm-Up: Tread Water for 3min
Warm-Up: 3 Rounds NOT for time: 16 Push-ups 20 Sit-ups 5 strict Pull-ups
Warm-Up: 3 Rounds NOT for time: Tread water 1min 10 Sit-ups 10 Push-ups
Warm-Up: Run 10min easy, every minute perform 6 jumping lunges
Training: A1: Deadlift @2111 x 10-12; rest 60sec x 3 A2: CGBP @ 31X0 x 10-12; rest 60sec x 3 B1: 4-Count Flutter Kicks x 30; rest 45sec x 3 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 3 + AMRAP Burpees in 20seconds Rest 3:30 x3
Training: Swim 20min easy Run 30min easy 80# ruck march 40min easy
Training: 30min easy swim Note: Keep HR under 135bpm
Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Note: Keep HR under 135 bpm
Training: Run 6km w/ 10lb pack @ 90% effort Ruck 5km w/ 90# ruck @ 90% effort
Training: Accumulate 5min treading water w/ 10lb brick + 15min swim easy front crawl 15min swim easy side stroke + Accumulate 5min treading water w/10lb brick
Note: Goal is to maintain a hard but steady pace
Note: Keep HR below 135bpm
Sunday OFF- Rest Day
SESSION 48 PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
9 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 49
SESSION 50
SESSION 52
SESSION 53
SESSION 54
SESSION 55
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Warm-Up: 3 Rounds NOT for time: Tread water 1min 10 muscle ups 5 Burpees
Warm-Up: 3 Rounds NOT for time: 10 BW Squats 10 Push-ups 10 Walking Lunges 5 Pull-ups
Warm-Up: Run 8min easy, every minute perform 4 Burpees
AM Goal: Swim Proficiency
Training: Swim 25min easy Run 35min easy 80# ruck march 45min easy
Training: A1: Barbell Walking Lunges @ 2010 x 10-12/leg; rest 60sec x 3 A2: Bent Over Barbell Rows @ 3011 x 10-12; rest 60sec x 3 B1: Barbell Good Mornings @ 3111 x 10-12; rest 60sec x 3 B2: AMRAP Knees to Elbows; rest 60sec x 3 + AMRAP Ball Slams 20# in 20seconds Rest 3:30 X3
Warm-Up: 3 Rounds NOT for time: 18 Push-ups 22 Sit-ups 6 strict Pull-ups Training: A1: Deadlift @2111 x 911; rest 60sec x 4 A2: CGBP @ 31X0 x 911; rest 60sec x 4 B1: 4-Count Flutter Kicks x 35; rest 45sec x 3 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 3 + AMRAP Burpees in 20seconds Rest 3:30 x4 Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Warm-Up: NOT for time: Run 3min easy 40 Burpees Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 60 minutes @ easy pace Note: Keep HR below 135bpm SESSION 51 PM Goal: Aerobic Power Training: 15min AMRAP @ 85% 10 sandbag ground to overhead 40lbs 10 sandbag walking overhead lunges 40lbs 20m shuttle run x 6 Walking Rest 12min x 2
Note: Keep HR under 135 bpm
Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Ball Slams
Training: Run 7km w/ 10lb pack @ 90% effort Ruck 6km w/ 90# ruck @ 90% effort Note: Goal is to maintain a hard but steady pace
Sunday OFF- Rest Day
Training: Accumulate 7min treading water w/ 10lb brick + 20min swim easy front crawl 20min swim easy side stroke + Accumulate 7min treading water w/ 10lb brick Note: Keep HR below 135 bpm SESSION 56 PM Goal: Combatives Training: 60-90 min BJJ Class Note: Keep HR under 150bpm throughout
10 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 57
SESSION 58
SESSION 60
SESSION 61
SESSION 62
SESSION 63
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Warm-Up: 3 Rounds NOT for time: Tread water 1min 10 4-count flutter kicks 12 Push-ups
Warm-Up: 3 Rounds NOT for time: 12 BW Squats 12 Push-ups 12 Walking Lunges 6 Pull-ups
AM Goal: Swim Proficiency
Warm-Up: 3 Rounds NOT for time: 20 Push-ups 24 Sit-ups 7 strict Pull-ups Training: A1: Deadlift @2111 x 810; rest 60sec x 4 A2: CGBP @ 31X0 x 810; rest 60sec x 4 B1: 4-Count Flutter Kicks x 35; rest 45sec x 4 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 4 + AMRAP Burpees in 20seconds Rest 3:30 x5 Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Warm-Up: NOT for time: Run 3min easy 40 jumping lunges Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 70 minutes @ easy pace Note: Keep HR below 135 bpm SESSION 59 PM Goal: Aerobic Power Training: 16min AMRAP @ 85% Step-Ups 20” w/ weighted vest Walking Rest 12min x2
Training: Swim 30min easy Run 40min easy 80# ruck march 50min easy Note: Keep HR under 135 bpm
Training: A1: Barbell Walking Lunges @ 2010 x 9-11/leg; rest 60sec x 4 A2: Bent Over Barbell Rows @ 3011 x 9-11; rest 60sec x 4 B1: Barbell Good Mornings @ 3111 x 9-11; rest 60sec x 3 B2: AMRAP Knees to Elbows; rest 60sec x 3 + AMRAP Ball Slams 20# in 20seconds Rest 3:30 X4
Warm-Up: Run 9min easy, every minute perform 8 walking lunges Training: Run 8km w/ 10lb pack @ 90% effort Ruck 7km w/ 90# ruck @ 90% effort Note: Goal is to maintain a hard but steady pace
Sunday OFF- Rest Day
Training: Accumulate 4min treading water w/ 20lb brick + Accumulate 10min of swimming in combat pants, shirt, and boots + Accumulate 4min treading water w/ 20lb brick Note: Keep HR below 135 bpm SESSION 64 PM Goal: Combatives
Note: If you reach the top of the rep range, you MUST go up in weight on the next set
Training: 60-90 min Boxing Class
Push as hard as you possibly can for Burpees
Note: Keep HR under 150bpm throughout
11 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 65
SESSION 66
SESSION 68
SESSION 69
SESSION 70
SESSION 71
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Warm-Up: 3 Rounds NOT for time: Tread water 1min w/ 10 lb brick 20 BW squats
Warm-Up: 3 Rounds NOT for time: 14 BW Squats 14 Push-ups 14 Walking Lunges 7 Pull-ups
AM Goal: Swim Proficiency
Warm-Up: 3 Rounds NOT for time: 22 Push-ups 26 Sit-ups 8 strict Pull-ups Training: A1: Deadlift @2111 x 79; rest 60sec x 5 A2: CGBP @ 31X0 x 7-9; rest 60sec x 5 B1: 4-Count Flutter Kicks x 35; rest 45sec x 4 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 4 + AMRAP Burpees in 20seconds Rest 3:30 x6
Warm-Up: NOT for time: Run 3min easy 100 Push-ups Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 80 minutes@ easy pace
SESSION 67 PM Goal: Aerobic Power Warm-Up:
Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Training: 17min AMRAP @ 85% 5 strict Pull-ups 15 Burpee broad jumps Row 250m Walking Rest 12min x2
Training: Swim 35min easy Run 45min easy 80# ruck march 55min easy Note: Keep HR under 135 bpm
Training: A1: Barbell Walking Lunges @ 2010 x 8-10/leg; rest 60sec x 4 A2: Bent Over Barbell Rows @ 3011 x 8-10; rest 60sec x 4 B1: Barbell Good Mornings @ 3111 x 8-10; rest 60sec x 4 B2: AMRAP Knees to Elbows; rest 60sec x 4 + AMRAP Ball Slams 20# in 20seconds Rest 3:30 X5
Warm-Up: Run 9min easy, every minute perform 5 Burpees Training: Run 9km w/ 10lb pack @ 90% effort Ruck 8km w/ 90# ruck @ 90% effort Note: Goal is to maintain a hard but steady pace
Sunday OFF- Rest Day
Training: Accumulate 5min treading water w/ 20lb brick + Accumulate 15min of swimming in combat pants, shirt, and boots + Accumulate 5min treading water w/ 20lb brick Note: Keep HR below 135bpm SESSION 72 PM Goal: Combatives
Note: If you reach the top of the rep range, you MUST go up in weight on the next set
Training: 60-90 min Boxing Class
Push as hard as you possibly can for Ball Slams
Note: Keep HR under 150bpm throughout
12 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 73
SESSION 74
SESSION 75
SESSION 76
SESSION 76
SESSION 77
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Goal: Strength
Goal: Aerobic Endurance
Warm-Up: 3 Rounds NOT for time: Tread water 1min w/ 10 lb brick 20 4-count flutter kicks
Warm-Up: 3 Rounds NOT for time: 16 BW Squats 16 Push-ups 16 Walking Lunges 8 Pull-ups
AM Goal: Swim Proficiency
Warm-Up: Warm-Up: 3 Rounds NOT for time: 24 Push-ups 28 Sit-ups 9 strict Pull-ups Training: A1: Deadlift @2111 x 68; rest 60sec x 5 A2: CGBP @ 31X0 x 6-8; rest 60sec x 5 B1: 4-Count Flutter Kicks x 35; rest 45sec x 5 B2: AMRAP Sit-ups (feet unhooked); rest 45sec x 5 + AMRAP Burpees in 20seconds Rest 3:30 x6 Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Burpees
Warm-Up: NOT for time: Run 3min easy 100 Push-ups Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 90 minutes @ easy pace SESSION 75 PM Goal: Aerobic Power Training: 18min AMRAP @ 85% 50m sled push Run 200m w/ sandbag on shoulder 15 Push-ups Walking Rest 12min x2
Training: Swim 40min easy Run 50min easy 80# ruck march 60min easy Note: Keep HR under 135bpm
Training: A1: Barbell Walking Lunges @ 2010 x 7-9/leg; rest 60sec x 5 A2: Bent Over Barbell Rows @ 3011 x 7-9; rest 60sec x 5 B1: Barbell Good Mornings @ 3111 x 7-9; rest 60sec x 4 B2: AMRAP Knees to Elbows; rest 60sec x 4 + AMRAP Ball Slams 20# in 20seconds Rest 3:30 X6 Note: If you reach the top of the rep range, you MUST go up in weight on the next set Push as hard as you possibly can for Ball Slams
Warm-Up: Run 9min easy, every minute perform 6 Burpees Training: Run 10km w/ 10lb pack @ 90% effort Ruck 9km w/ 90# ruck @ 90% effort Note: Goal is to maintain a hard but steady pace
Sunday OFF- Rest Day
Training: Accumulate 6min treading water w/ 20lb brick + Accumulate 20min of swimming in combat pants, shirt, and boots + Accumulate 6min treading water w/ 20lb brick Note: Keep HR below 135bpm SESSION 78 PM Goal: Combatives Training: 60-90 min BJJ Class Note: Keep HR under 150bpm throughout
13 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
SESSION 79
SESSION 80
SESSION 82
Goal: Strength
AM Goal: Aerobic Base
Goal: Aerobic Base
Warm-Up: 3 Rounds NOT for time: 12 Push-ups 14 Sit-ups 5 strict Pull-ups Training: A1: Build to a 5RM Deadlift A2: Build to a 5RM CGBP + AMRAP Burpees in 2minutes
Warm-Up: NOT for time: Run 3min easy 50 walking lunges w/ sledge hammer carried overhead Run 3min easy Training: 80# ruck march w/ 10lb sledge hammer carried at the ready 100 minutes @ easy pace Note: Keep HR under 135 bpm SESSION 81 PM 20min AMRAP Burpees
Warm-Up: 3 Rounds NOT for time: Tread water 1min w/ 10lb brick L Side Bridge 30sec R Side Bridge 30sec Training: Swim 25min easy Run 35min easy 80# ruck march 45min easy Note: Keep HR under 135bpm
Thursday
Friday SESSION 83
OFF- Rest Day
Goal: MINISELECTION 1600: 2.4km run for time Max Push-ups in 2min Max Sit-ups in 2min Max Pull-ups in 2min 2100: 8 km ruck march 80# 2200-0200: Sleep (sleep only inside these designated areas this weekend)
Saturday SESSION 84 Goal: MINISELECTION 0200: 15min AMRAP: 1- 10 box jumps 24” 2- Hold the squat position with back against the wall and legs at 90degrees for 15secs 3- Run 50m out and 50m back as fast as possible (100%) 0800: 10 rounds for time Swim 25m in combats 10 Burpees 20 x 4-count flutter kicks 1400: Safely complete a polar bear dip. Do not complete this alone. 2000: Run 8km to gym Row 2km 30 thrusters 135# Row 2km Run 8km home 2200-0200: Sleep (sleep only inside these designated areas this weekend)
Sunday SESSION 85 Goal: MINI-SELECTION
0200: 20min AMRAP 5 Pull-ups 10 Push-ups 15 Squats 0800: 10 rounds for time Swim 100m Tread water for 2min w/ brick 1400: 30min AMRAP 20 Walking Lunges w/ heavy sandbag in rack position. 20 Heavy Sandbag ground to overhead 20 Heavy Sandbag Thrusters 1400: Run 3km Ruck March 3km w/ 80# ruck Run 3km Ruck March 3km w/ 90# ruck Run 3km Ruck March 3km w/ 100# ruck Mini Selection Finished
14 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
OFF- REST DAY
Tuesday
Wednesday
Thursday
Friday
Saturday
SESSION 86
SESSION 87
SESSION 88
SESSION 89
SESSION 90
Goal: Recovery
Goal: Anaerobic Power
Goal: Aerobic Base
Goal: Anaerobic Power
AM Goal: Swim Proficiency
Warm-Up: Run easy 10min
Warm-Up: 35 Push-ups 12 Pull-ups 55 Sit-ups
Warm-Up: Tread Water 10min Training: Swim 30min easy Note: Keep HR under 135bpm
Warm-Up: 30 Push-ups 10 Pull-ups 45 Sit-ups Training: AMRAP Burpees in 60seconds Rest 6min x4 + Walk 15min + AMRAP KBS 1.5pd in 60 seconds Rest 6min x4 Note: Very hard and sustainable pace, goal is same reps on every set
Training: Ruck march w/ 70# ruck and 10lb sledge hammer 2 hours easy Note: Keep HR under 135bpm
Training: Run 400m very fast Rest 6min x4 + Walk 15min + Run 400m very fast Rest 6min x4 Note: Very hard but sustainable pace, goal is same reps on every set
Sunday OFF- Rest Day
Training: Accumulate 7min treading water w/ 20lb brick + Accumulate 25min of swimming in combat pants, shirt, and boots + Accumulate 7min treading water w/ 20lb brick SESSION 91 PM Goal: Combatives Training: 60-90 min Boxing Class Note: Keep HR under 150bpm throughout
15 Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN, Version 1.0
Monday
Tuesday
Wednesday
Thursday
Friday
SESSION 92
SESSION 93
SESSION 94
SESSION 95
SESSION 96
Goal: Anaerobic Power
Goal: Aerobic Endurance
Goal: Anaerobic Power
Goal: Recovery
Goal: Recovery
Warm-Up: 40 Push-ups 14 Pull-ups 55 Sit-ups
Training: Run 8km @ 85% effort Run 8km w/ 15lb pack @ 85% effort
Warm-Up: 45 Push-ups 16 Pull-ups 60 Sit-ups
Warm-Up: Accumulate 10min treading water w/ 10lb brick
Training: Run 30sec @ 85% Walk 45sec x 20
Training: AMRAP Burpees in 60seconds Rest 6min x5 + Walk 15min + AMRAP KBS 1.5pd in 60 seconds Rest 6min x5
Note: Moderately hard and sustainable pace throughout.
Training: Run 400m very fast Rest 6min x5 + Walk 15min + Run 400m very fast Rest 6min x5
CONGRATULATIONS!
Note: Very hard and sustainable pace, goal is same reps on every set
Training: Swim 30min easy Note: Keep HR under 135bpm
Note: Do not burn out on this!
You have completed the 14 week CSOR Selection Training Program. You should be well prepared to face the challenges that will be presented to you. If you have completed this program then you are more than physically fit enough to complete the selection phase. Keep your attitude in check, and don’t quit! Let us know if and when you are successful with the selection process. Please help us improve our ability to coach other clients by sending us your feedback at: [email protected]
Note: Very hard but sustainable pace, goal is same reps on every set
16 Copyright Elite Training Programs 2013
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