sfg pr selection training schedule

The Special Forces Group Pre-selection Program

Are you looking to join Special Forces Group? The following 13-week program is an awesome tool that will deliver strength, speed, and stamina of both mind and body. Start this program 15 weeks before you start your Special Forces Stage period. If you are not ready to do the amount of Push-ups following the program, you can already start with this 06 weeks long training program. (See Annex).

Required Equipment: PT Uniform A Good pair of Running Shoes Sport Socks Running Shorts (long and short) T-shirts (Wind stoppers) Battle Dress Uniform (BDU) At least 03 pair of good prepared combat Boots Lots of military Socks Trousers Shirts Rifle Military Webbing Kit (load bearing equipment], min 8kg) Military Ruck Sack. Bicycle (road or mountain type) Swim goggles and trunks

Legend: PT= PT uniform worn RIFLE= Rifle carried in hands, never slung BDU= BDU uniform & Rifle KIT 8Kg = BDU, Webbing Kit w/8kg, & Rifle FULL KIT= KIT 8Kg + Ruck Sack

WEEK 1

Activity Uniform

Mon AM 5 Km Run PT

PM workout 1 PT

Tue AM 8 Km Walk BDU

PM 5x20 Push Ups, 2x5 Pull Ups, 100 Sit Ups PT

Wed AM 15 Km Cycle PT

PM workout 2 PT

Thu AM 6 Km Run PT

PM Swim: 8x50m (30 Rest in between) PT

Fri AM 10 Km Walk BDU


Sat AM 7 Km Run PT

PM Rest

Sun AM Swim: 3x200m (60 Rest in between) PT

PM 20 Min Stretching PT

WEEK 2

Activity Uniform

Mon AM 7 Km Run PT

PM workout 1 PT

Tue AM 8 Km Run Kit 8Kg



PM workout 3 PT

Thu AM 7 Km Run PT


Fri AM 10 Km Walk Kit 8Kg


Sat AM 8 Km Run PT

PM Rest



WEEK 3

Activity Uniform

Mon AM 8 Km Run PT

PM workout 1 PT

Tue AM 8 Km Walk Kit 8Kg



PM workout 2 PT

Thu AM 8 Km Run PT


Fri AM 12 Km Walk Kit 8Kg


Sat AM 10 Km Run PT

PM Rest PT



WEEK 4

Activity Uniform

Mon AM Pack Walk 1 Hr (Map reading 1/50.000) Full Kit 10Kg

PM workout 1 PT

Tue AM 12 Km Run PT



PM Rest

Thu AM 12 Km Walk (Run 1st Km

WEEK 5

Activity Uniform

Mon AM Pack Walk 2 Hrs (Map reading 1/50.000) Full Kit 10Kg

PM workout 1 PT

Tue AM Fast Run 4x1Km in 4 (4 Rest in between) PT



PM workout 2 PT

Thu AM 12 Km Walk (Run 1st 1,5Km

WEEK 7

Activity Uniform

Mon AM Pack Walk 2,5 Hrs. (Map reading 1/50.000) Full Kit 20Kg

PM workout 1 PT

Tue AM Fast Run 4x1Km in 4 (4 Rest in between) PT/Rifle



PM workout 2 PT

Thu AM 15 Km Walk (Run 1st 2,5Km

WEEK 9

Activity Uniform

Mon AM Pack Walk 7,5 Hrs. (Map 1/50.000) Full Kit 15Kg

PM Rest

Tue AM Fast Run 3x1Km in 4 (4 Rest in between) BDU



PM workout 1 PT

Thu AM 4 Km Time Trial

WEEK 11

Activity Uniform

Mon AM Pack Walk 24 Hrs. (Map 1/50.000) Full Kit 15Kg

PM Still walking

Tue AM Rest

PM Rest

Wed AM 3Km Run 1000m Swim PT


Thu AM 30 Km Cycle PT

PM workout 1 PT

Fri AM 10 Km Walk (Run First 2 Km

WEEK 13

Activity Uniform

Mon AM Fast Run 4x1Km in 4 (4 Rest in between) PT

PM Freestyle KB Workout PT

Tue AM Pack Walk 2 Hrs. (Map 1/50.000) Full Kit 20Kg

PM Rest

Wed AM 5Km Run PT

PM Freestyle KB Workout PT

Thu AM 15 Km Cycle PT

PM Stretching PT

Fri AM Swim 2x 500m PT

PM Rest

Sat AM Rest PT

PM 5 Km Run PT

Sun AM Rest PT


Workout-1 Jump Rope: (2x5 min) Jump Squat (3 x 10) Triceps Dips: (3 x 10) Butterfly Sit-up: (3x10)

Workout-2 Jump Rope: (2x5 min) Burpee: (3 x 10) Triceps Dips: (3 x 10) Butterfly Sit-up: (3x10)

Workout-3 Jump Rope: (2x5 min) Lunge Hop: (3 x 10) Triceps Dips: (3 x 10) Butterfly Sit-up: (3x10) For details about the exercises see Annex

Training Tips Drink water before, during, and after training. On the longer training sessions eat fruit during and after the activity. Substitute good hiking shoes or trail shoes for boots on alternate (weekend) training sessions. Reduce injury if you feel you may be susceptible. Warm up specifically for each training session On Pack Walks over 3hrs, rest 10min every 60min. Train on soft surfaces to reduce injury (i.e. grass, gravel, and wilderness) If you do not recover from the previous days training, have a rest day If you feel good, do NOT add in extra training sessions or increase the intensity And/or volume Arrange a regular follow up by the doctor. Take Ctc with your local PTI Take note about your training activity in a logbook.

Jump Squats

Some of the best exercises are those that can be done without the need for any extra

equipment and by simply using your own body weight. Regular squats are great, but

Squat Jumps offer a new take on the old squat one that you're definitely going to feel

in your quads:

Stand with feet shoulder-width apart, arms at sides.

Start by doing a regular squat and then jump up as explosively as you can when you rise

up reaching for the ceiling.

When you land, lower your body back into the squat position to complete one rep.

Do two sets of 10 reps.

Fit's Tips: Use your whole foot to jump, not just your toes. Try not to let your shoulders

lean out beyond your knees as this can strain and injure your back.

http://fitsugar.com/65569

Butterfly Sit-ups Exercise

The butterfly sit-up is a beginner level core conditioning exercise that targets the abs.

The Butterfly Sit-up is a fantastic ab exercise because the manner in which you position

your legs forces your abdominal muscles to do more work since your hip flexors become

disengaged.

1-Lay on the floor, face up. Bring the bottoms of your feet together, your knees pointing

in opposite directions.

2-Using the power of your abdominal muscles, bring your torso upright, eventually

rounding over your legs and touching your toes with your hands. Exhale throughout this

motion.

3-On your next exhalation, slowly lower your torso, vertebrae by vertebrae, back down to

the ground. Again, this is done with the power and control of your abdominal muscles.

This is one repetition.

Do as many reps as you can in 1 minute.

It is important that you do not throw yourself up and down and are certain that your abs

do the work. It can hurt your back and/or completely avoid working your abs if you do not

control your core.

Burpee

The burpee is a ridiculously simple, full body exercise that will leave you gassed after doing only a few.

To perform a basic burpee, just follow these instructions:

Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.

When performing burpees, the key is to perform them in quick succession in order to get the conditioning benefits this exercise is famous for.

Alternative exercise is with a Pushup move after kicking back your feet

Triceps dip

Toning your triceps the muscles that run on the backside of your upper arm from your

shoulder to your elbow is one way to really help prep your arms for tank tops. Triceps

Dips are a great, basic exercise for working your triceps. What's more? They're pretty

easy to do and don't require much equipment.

Here's how you do them:

Position your hands shoulder width apart on a secured bench or stable chair.

Move your booty in front of the bench with your legs bent and feet placed about hip

width apart on the floor.

Straighten out your arms and keep a little bend in your elbows in order to always keep

tension on your triceps and off your elbow joints.

Now slowly bend at your elbows and lower your upper body down towards the floor until

your arms are at about a 90 degree angle. Be sure to keep your back close to the

bench.

Once you reach the bottom of the movement, slowly press off with your hands, and push

yourself straight back up to the starting position.

Fit's Tip: Don't allow your neck to sink and your ears to fall close to your shoulders.

Also, straighten your legs as you get stronger, this will make the exercise harder.

Lunge Hop

Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor (a). Jump as high as you can, switching your arm and leg positions in midair (b) and landing in another lunge (c). That's one rep. Continue quickly alternating.

100 Pushups

Lie prone on the ground with hands placed as wide as or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

Before you dive in and start the Hundred Push Ups Program, you should:

The test will highlight your current fitness level and determine where to start and how to plan your pushups training program.

RANK Number of Push Ups performed

1 0 5

2 6 14

3 15 29

4 30 49

5 50 99

6 100 - 150

To perform the test, simply execute as many good-form pushups as you can. Don't cut

corners and please don't cheat - the last thing you want to do is end up in the wrong

level of the training program! The results may be humbling, but trust me; honesty is the

best policy if you want to maximize your strength gains!

Once you've collapsed in a sweaty heap on the floor and your arms have stopped

trembling from the exertion, make a note (mental or otherwise) of how many, or how

few, pushups you were able to perform. As an example, the first time I performed the

test, I managed to eke out just 19 consecutive good-form pushups.

Before starting Week 1, I recommend taking a couple of days to familiarize you with the

program and recover from the exertion of the initial test. You'll be required to work out

three times per week - Monday, Wednesday, Friday worked well for me.

Don't forget how many pushups you performed in the test and if you're still keen to

improve your strength and fitness, read on to learn more about the program.

* If you're concerned about your Rank in the left column; there's really no need. The

scale of 1 to 7 is purely an indicator of current fitness, and can be used as a comparison

tool between you, friends, family & co-workers.

Most people tend to fall into Rank 2 or 3 which is a great starting point for the plan.

Week 1

So, you've completed your initial test and you're keen to start the program? Great!

If you managed 5 or less push-ups in the test, follow column 1. If you completed between 6 and 10 push-ups, column 2 is for you. Between 11 and 20 consecutive push-ups? Impressive! Column 3 is what you're

looking for. More than 20 push-ups? I would suggest starting the program on Week 3. Choose

either Column 2 or 3 based on the number of push-ups you managed in your initial test.

For example: let's say you managed 8 push-ups. Looking at the second column, Day 1 begins with Set 1 (6 push-ups), a rest period of 60 seconds, before moving on to Set 2 (6 push-ups). Rest for 60 seconds and continue with Set 3 (4 push-ups) and Set 4 (4 push-ups), before finishing with Set 5 and as many consecutive push-ups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.

http://www.hundredpushups.com/test.htmlhttp://www.hundredpushups.com/week3.html

week 1: pick the appropriate column depending on your initial test results

DAY 1

REST 60 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)

up to 5 push ups 6 - 10 push ups 11 - 20 push ups

SET 1 2 6 10

SET 2 3 6 12

SET 3 2 4 7

SET 4 2 4 7

SET 5 max (at least 3) max (at least 5) max (at least 9)

DAY 2


SET 1 3 6 10

SET 2 4 8 12

SET 3 2 6 8

SET 4 3 6 8


DAY 3

REST 120 SECONDS BET WEEN E ACH SET (LONGER IF REQUIRED)

SET 1 4 8 11

SET 2 5 10 15

SET 3 4 7 9

SET 4 4 7 9


Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.

If you're ready to move on, let's take a look at Week 2

http://www.hundredpushups.com/week2.htmlhttp://www.hundredpushups.com/test.htmlhttp://www.hundredpushups.com/week1.htmlhttp://www.hundredpushups.com/week2.html

Week 2

Week 1 should now be comfortably behind you and it's time to start Week 2 of the hundred push-ups program. Continue by following the same column of exercises as you did in Week 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.

At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form push-ups as you can comfortably manage before you physically can't do another rep. Stress your system by all means, but please don't go beyond the safety limit. The number of push-ups you complete will determine which level of the program you'll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!

week 2: pick the same column as you did in week 1

DAY 1


up to 5 push ups 6 - 10 push ups 11 - 20 push ups

SET 1 4 9 14

SET 2 6 11 14

SET 3 4 8 10

SET 4 4 8 10


http://www.hundredpushups.com/week1.htmlhttp://www.hundredpushups.com/week1.htmlhttp://www.hundredpushups.com/what.htmlhttp://www.hundredpushups.com/week3.html

DAY 2


SET 1 5 10 14

SET 2 6 12 16

SET 3 4 9 12

SET 4 4 9 12


DAY 3


SET 1 5 12 16

SET 2 7 13 17

SET 3 5 10 14

SET 4 5 10 14


Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form push-ups as you can manage before you physically can't do another one. Make a note of how many push-ups you complete, and move on to Week 3. Hope you're ready for the next level!

http://www.hundredpushups.com/week3.html

Week 3

You should be a little stronger than you were a couple of weeks ago and able to complete considerably more push-ups than your initial test.

If you managed 16-20 push-ups in the latest test, follow column 1. If you completed between 21 & 25, column 2 is for you. More than 25 consecutive push-ups? Excellent! You'll be following column 3.

If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive push-ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!

week 3: pick the appropriate column depending on your latest test results

DAY 1


16 -20 push ups 21 - 25 push ups > 25 push ups

SET 1 10 12 14

SET 2 12 17 18

SET 3 7 13 14

SET 4 7 13 14


DAY 2


SET 1 10 14 20

SET 2 12 19 25

SET 3 8 14 15

SET 4 8 14 15


DAY 3


SET 1 11 16 22

SET 2 13 21 30

SET 3 9 15 20

SET 4 9 15 20


Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing one hundred consecutive push-ups.


Week 4

Week 3 is now comfortably behind you and it's time to start Week 4. Continue by following the same column of exercises as you did last week.

At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form push-ups as you can comfortably manage before you're unable to perform another one. As per the end of Week 2, stress your system by all means, but please don't go beyond the safety limit.

The number of push-ups you complete will determine which level of the program you'll start in Week 5. Make sure you perform this test within a couple of days of completing Week 4.

week 4: pick the same column as you did in week 3

DAY 1


16 -20 push ups 21 - 25 push ups > 25 push ups

SET 1 12 18 21

SET 2 14 22 25

SET 3 11 16 21

SET 4 10 16 21


http://www.hundredpushups.com/week3.htmlhttp://www.hundredpushups.com/week5.html

DAY 2


SET 1 14 20 25

SET 2 16 25 29

SET 3 12 20 25

SET 4 12 20 25


DAY 3


SET 1 16 23 29

SET 2 18 28 33

SET 3 13 23 29

SET 4 13 23 29


Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many push-ups you complete, and move on to Week 5


Week 5

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.

If you managed 31 - 35 push-ups, follow column 1. If you completed between 36 & 40, column 2 is for you. More than 40 consecutive push-ups? Great work! You'll be following column 3.


DAY 1


31 - 35 push ups 36 - 40 push ups > 40 push ups

SET 1 17 28 36

SET 2 19 35 40

SET 3 15 25 30

SET 4 15 22 24


http://www.hundredpushups.com/week3.htmlhttp://www.hundredpushups.com/week4.html

DAY 2


SET 1 10 18 19

SET 2 10 18 19

SET 3 13 20 22

SET 4 13 20 22

SET 5 10 14 18

SET 6 10 14 18

SET 7 9 16 22


DAY 3


SET 1 13 18 20

SET 2 13 18 20

SET 3 15 20 24

SET 4 15 20 24

SET 5 12 17 20

SET 6 12 17 20

SET 7 10 20 22


Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 45 consecutive push-ups, feel free to move on to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!


Week 6

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.

If you managed 46 - 50 push-ups, follow column 1. If you completed between 51 & 60, column 2 is for you. More than 60 consecutive push-ups? Tremendous! You'll be following column 3.


DAY 1


46 - 50 push ups 51 - 60 push ups > 60 push ups

SET 1 25 40 45

SET 2 30 50 55

SET 3 20 25 35

SET 4 15 25 30



DAY 2


SET 1 14 20 22

SET 2 14 20 22

SET 3 15 23 30

SET 4 15 23 30

SET 5 14 20 24

SET 6 14 20 24

SET 7 10 18 18

SET 8 10 18 18


DAY 3


SET 1 13 22 26

SET 2 13 22 26

SET 3 17 30 33

SET 4 17 30 33

SET 5 16 25 26

SET 6 16 25 26

SET 7 14 18 22

SET 8 14 18 22


Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

http://www.hundredpushups.com/finaltest.html

Final Test

If you're reading this page you should be very proud of your achievements and ready for one final test. As you're well aware, the program you've been following is called One Hundred Push Ups and that's what this final test is all about.

To perform the test, simply execute as many good-form push-ups as you can. If you've completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push-ups!

After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy - you'll need every ounce of strength to meet your goal. Ready?

Take your time, don't rush and focus on performing ten push-ups at a time. Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don't hold your breath. It sounds simple, but just take it one push up at a time until you reach one hundred! If you start to feel shaky, take a few deep breaths and regain your composure before starting again. Good luck - I know you can do it!!

Just in case you didn't manage the hundred, I would suggest going back a couple of weeks in the program and building up your strength again. Maybe Week 5 or Week 6 would be good for you and help regain your confidence? Don't give up though; you're closer than you think!

http://www.hundredpushups.com/week6.htmlhttp://www.hundredpushups.com/week5.htmlhttp://www.hundredpushups.com/week6.html

sfg pr selection training schedule

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