Post on 07-Aug-2018
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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 willcomplete 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
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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 yourquestion answered there click on the “Contact Us” tab and we will do our best to answer yourquestions promptly.
See you on the other side!
Wes Kennedy
Owner, Elite Training Programs
http://www.elitetrainingprograms.com/http://www.elitetrainingprograms.com/
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 1
Goal: Strength
Warm-Up:
5 rounds NOT for time:10 Push-ups
20 walking lunges
Training:
A: Front Squat@ 3111 x10-12; 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
x 3
Note: If you hit the topof the rep range, you
MUST increase weight
on the next set
SESSION 2
Goal: Aerobic Power
Warm-Up:
8 band pull-aparts
15sec hollow rock
X 3
Training:
8min AMRAP @ 90%
15 Burpees200m run
Rest 8min
8min AMRAP @ 90%
5 strict Pull-ups
30sec FLR on rings
10 GHD extensions15 wall balls 20#
Rest 8min
8min AMRAP @ 90%16 jumping lunges
Row 250m
SESSION 3
Goal: Aerobic Base
Warm-Up:
Run 50m on grass barefoot
Rest 1min
X 3
Training:Run 30min at easy
pace
Swim 20min at easy
paceTread Water 2min
Note: Keep HR below
135bpm
SESSION 4
Goal: Strength
Warm-Up:
5 rounds:
5 strict Pull-ups
7 Burpees
Training:
A: DB Rear Foot Elevated Split
Squat @ 3010 x 10-12; rest15sec 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; rest60sec x 3
C2: AMRAP GHD Extensions
@ 20X1; rest 60sec x 3
+
AMRAP KBS 1.5pd in 15secRest 2min
x 3
Note: If you hit the top of the
rep range, you MUST increase
weight on the next set
SESSION 5
Goal: Aerobic
Endurance
Warm-Up:Run 8min easy, every
minute perform 6
walking lunges
Training:
Run 5km @ 90% effort
Ruck 4km w/ 70# ruck
@ 90% effort
Note: Goal is to
maintain a hard, but
steady pace
SESSION 6
AM
Goal: Swim Technique
Warm-Up:
Accumulate 5min
treading water
Training:
Get coached on proper
swim technique for30minutes.
SESSION 7
PM
Goal: Combatives
Training:
60-90 min BoxingClass
Note: Keep HR under150bpm throughout
OFF-Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 8
Goal: Strength
Warm-Up:
5 rounds NOT for time:11 Push-ups
22 walking lunges
Training:
A: Front Squat@ 3111 x9-11; 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
x 4
Note: If you hit the topof the rep range, you
MUST increase weight
on the next set
SESSION 9
Goal: Aerobic Power
Warm-Up:
8 band pull-aparts15sec hollow rock
X 3
Training:9min AMRAP @ 90%
50m Farmer’s Carry
very heavy10 sandbag overshoulder heavy
Rest 8min
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
Notes: Goal for step-
ups is steady and
unbroken
SESSION 10
Goal: Aerobic Base
Warm-Up:
Run 60m on grass barefoot
Rest 1min
X 3
Training:Run 35min at easy
pace
Swim 25min at easy
paceTread Water 3min
Note: Keep HR below
135 bpm
SESSION 11
Goal: Strength
Warm-Up:
5 rounds NOT for time:
6 strict Pull-ups
8 Burpees
Training:
A: DB Rear Foot Elevated Split
Squat @ 3010 x 9-11; rest15sec 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; rest60sec x 3
C2: AMRAP GHD Extensions
@ 20X1; rest 60sec x 3
+
AMRAP KBS 1.5pd in 15secRest 2min
x 4
Note: If you hit the top of the
rep range, you MUST increase
weight on the next set
SESSION 12
Goal: Aerobic
Endurance
Warm-Up:Run 8min easy, every
minute perform 4
Burpees
Training:Ruck 5km w/ 70# ruck
@ 90% effort
Run 6km @ 90% effort
Note: Goal is to
maintain a hard, but
steady pace
SESSION 13
AM
Goal: Swim Technique
Warm-Up:
Accumulate 5min
treading water
Training:
Get coached on proper
swim technique for30minutes.
SESSION 14
PM
Goal: Combatives
Training:60-90 min BJJ Class
Note: Keep HR under
150bpm throughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 15
Goal: Strength
Warm-Up:
5 rounds NOT for time:12 Push-ups
24 walking lunges
Training:
A: Front Squat@ 3111 x8-10; 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
x 5
Note: If you hit the topof the rep range, you
MUST increase weight
on the next set
SESSION 16
Goal: Aerobic Power
Warm-Up:
8 band pull-aparts
15sec hollow rock
X 3
Training:
10min AMRAP @ 90%
6 strict Pull-ups10 DB Push press
15cals Airdyne
Rest 8min
10min AMRAP @ 90%
15 BW squats15sec hold at bottom of
squat- legs 90 degrees
12 walking lunges w/heavy sandbag in rack
positionRun 200m
Rest 8min
10min AMRAP @ 90%
6 strict Pull-ups
10 DB Push press250m Row
SESSION 17
Goal: Aerobic Base
Warm-Up:
Run 70m on grass
barefootRest 1min
X 3
Training:
Run 40min at easy pace
Swim 30min at easy
paceTread Water 4min
Note: Keep HR
below 135bpm
SESSION 18
Goal: Strength
Warm-Up:
5 rounds NOT for time:7 strict Pull-ups
9 Burpees
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
x 5
Note: If you hit the top of the
rep range, you MUST increaseweight on the next set
SESSION 19
Goal: Aerobic
Endurance
Warm-Up:
Run 9min easy, every
minute perform 8walking lunges
Training:
Run 7km @ 90% effortRuck 6km w/ 70# ruck
@ 90% effort
Note: Goal is tomaintain a hard, but
steady pace
SESSION 20
AM
Goal: Swim Technique
Warm-Up:
Accumulate 5min
treading water
Training:
Get coached on proper
swim technique for
30minutes.
SESSION 21
PMGoal: Combatives
Training:60-90 min Boxing
Class
Note: Keep HR under
150bpm throughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 22
Goal: Strength
Warm-Up:5 rounds NOT for time:
13 Push-ups
26 walking lunges
Training:
A: Front Squat@ 3111 x
7-9; rest 90sec x 4
B: Wtd Pull-ups @ 2012
x 4-5; rest 90sec x 4C1:L Side Bridge 90sec;
rest 60sec x 4C2:R Side Bridge 90sec;
rest 60sec x 4
+
Run 100m @ 100%
Rest 2min
x 6
Note: If you hit the top
of the rep range, youMUST increase weight
on the next set
SESSION 23
Goal: Aerobic Power
Warm-Up:
8 band pull-aparts
15sec hollow rock
X 4
Training:
11min AMRAP @ 90%5 Pull-ups
10 Push-ups
15 BW Squats
Rest 8min
x 3
SESSION 24
Goal: Aerobic Base
Warm-Up:Run 80m on grass
barefoot
Rest 1minX 3
Training:
Run 45min at easy
paceSwim 35min at
easy pace
Tread water 5min
Note: Keep HR
below 135bpm
SESSION 25
Goal: Strength
Warm-Up:5 rounds NOT for time:
8strict Pull-ups
10 Burpees
Training:
A: DB Rear Foot Elevated SplitSquat @ 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
x 6
Note: If you hit the top of the
rep range, you MUST increase
weight on the next set
SESSION 26
Goal: Aerobic
Endurance
Warm-Up:
Run 9min easy, every
minute perform 5Burpees
Training:
Ruck 7km w/ 70# ruck
@ 90% effortRun 8km @ 90% effort
Note: Goal is tomaintain a hard, but
steady pace
SESSION 27
AM
Goal: Swim Technique
Warm-Up:
Accumulate 5min
treading water
Training:
Get coached on properswim technique for
30minutes.
SESSION 28
PM
Goal: Combatives
Training:
60-90 min BJJ Class
Note: Keep HR under
150bpm throughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 29
Goal: Strength
Warm-Up:
5 rounds NOT for time:14 Push-ups
28 walking lunges
Training:
A: Front Squat@ 3111 x6-8; rest 90sec x 5
B: Wtd Pull-ups @ 2012
x 3-4; rest 90sec x 5C1:L Side Bridge 90sec;rest 60sec x 4
C2:R Side Bridge 90sec;
rest 60sec x 4
+Run 100m @ 100%
Rest 2min
x 7
Note: If you hit the topof the rep range, you
MUST increase weight
on the next set
SESSION 30
Goal: Aerobic Power
Warm-Up:
8 band pull-aparts
15sec hollow rock
X 4
Training:
12min AMRAP @ 90%
50m Farmer’s Carry veryheavy
10 sandbag over shoulderheavy
Rest 8min
12min AMRAP @ 90%Step-ups 20” w/
weighted vest
Rest 8min
12min AMRAP @ 90%50m Sled Push heavy
25m walking w/ sandbag
overhead50m Sled Pull heavy
Notes: Goal for step-ups
is steady and unbroken
SESSION 31
Goal: Aerobic Base
Warm-Up:
Run 90m on grass
barefootRest 1min
X 3
Training:
Run 50min at easy pace
Swim 40min at easy paceTread water 6min
Note: Keep HR
below 135bpm
SESSION 32
Goal: Strength
Warm-Up:
5 rounds NOT for time:9strict Pull-ups
11 Burpees
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
x 7
Note: If you hit the top of the
rep range, you MUST increaseweight on the next set
SESSION 33
Goal: Aerobic
Endurance
Warm-Up:
Run 10min easy, every
minute perform 6 jumping lunges
Training:
Run 9km @ 90% effortRuck 8km w/ 70# ruck
@ 90% effort
Note: Goal is tomaintain a hard, but
steady pace
SESSION 34
AM
Goal: Swim Technique
Warm-Up:Accumulate 5min
treading water
Training:
Get coached on proper
swim technique for
30minutes.
SESSION 35
PMGoal: Combatives
Training:
60-90 min Boxing
Class
Note: Keep HR under
150bpm throughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 36
Goal: Strength
Warm-Up:5 rounds NOT for time:
10 Push-ups
20 walking lunges
Training:
A: Build up to a 5RM
in the Front Squat
B: Build up to a 3RM
Weighted Pull-upC1:AMSAP L side
bridge, 1 attempt; rest2min
C2:AMSAP R Side
Bridge, 1 attempt
+
400m run for time
SESSION 37
Goal: Aerobic Power
Warm-Up:
8 band pull-aparts
15sec hollow rockX 4
Training:
30min AMRAP15 Burpees
Run 200m
15 20-24” box jumps
Run 200m15 Wall balls 20#
Run 200m
SESSION 38
Goal: Aerobic
Base
Warm-Up:
Run 50m on grass
barefootRest 1min
X 4
Training:
Run 35min ateasy pace
Swim 25min at
easy paceTread Water 4min
Note: Keep HR
below 135 bpm
SESSION 39
Goal: Strength
Warm-Up:5 rounds NOT for time:
5 strict Pull-ups
7 Burpees
Training:
A: Build up to a 8RM RearFoot Elevated Split Squat @
3010; rest as needed b/t legs
B: Build up to a 6RMStanding DB Press @ 31X1
C:AMSAP FLR on rings, 1
attempt
+
AMRAP KBS 1.5pd in1min; 1 attempt
SESSION 40
Goal: Aerobic Endurance
Warm-Up:
Run 8min easy, every
minute perform 6
jumping lunges
Training:
Run 5km @ 100% effort
Ruck 4km w/ 70# rock @100% effort
Note: You should well
exceed your ability fromSession 5
SESSION 41
Goal: MINI-
SELECTION
0600:
100 x 6-point Burpees
for time
1100:
10 rounds for time
Swim 25m in combats
10 Burpees
20 4-Count FlutterKicks
1600:5 rounds for time:
50m Farmer’s Carry
100#/hand
15 Sandbag to
Shoulder 80#
2100:
Run 12km atmoderately fast pace.
2200-0200: Sleep (this
is the only time you are
allowed to sleep until
Sunday night)
SESSION 42
Goal: MINI-
SELECTION
0200: 20min AMRAP
10 Push-ups
10 Sit-ups
0700: Swim 1600m.
Every 5min stop and
tread water for 60secwith a brick
1200:
8 rounds for timeAMRAP BW Back
Squat
Run 200m
1700:
Run 4km
70# rock march 9kmwhile carrying 10#
sledge hammerRun 4km
Mini SelectionFinished
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
OFF-Rest Day
SESSION 43
Goal: Recovery
Warm-Up:Tread Water for 3min
Training:
30min easy swim
Note: Keep HR under
135bpm
SESSION 44
Goal: Strength
Warm-Up:3 Rounds NOT for time:
16 Push-ups
20 Sit-ups
5 strict Pull-ups
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
x 3
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
SESSION 45
Goal: Aerobic Base
Warm-Up:3 Rounds NOT for time:
Tread water 1min
10 Sit-ups
10 Push-ups
Training:
Swim 20min easy
Run 30min easy
80# ruck march 40mineasy
Note: Keep HR under135 bpm
SESSION 46
Goal: Aerobic Endurance
Warm-Up:
Run 10min easy, every
minute perform 6 jumping lunges
Training:
Run 6km w/ 10lb pack@ 90% effort
Ruck 5km w/ 90# ruck
@ 90% effort
Note: Goal is to maintain
a hard but steady pace
SESSION 47
AM
Goal: Swim Proficiency
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: Keep HR below135bpm
SESSION 48
PM
Goal: Combatives
Training:60-90 min Boxing Class
Note: Keep HR under
150bpm throughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 49
Goal: Strength
Warm-Up:
3 Rounds NOT for time:18 Push-ups
22 Sit-ups
6 strict Pull-ups
Training:A1: Deadlift @2111 x 9-
11; rest 60sec x 4
A2: CGBP @ 31X0 x 9-11; rest 60sec x 4B1: 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 3:30x 4
Note: If you reach the top
of the rep range, youMUST go up in weight on
the next set
Push as hard as you
possibly can for Burpees
SESSION 50
AM
Goal: Aerobic Base
Warm-Up: NOT for time:
Run 3min easy
40 BurpeesRun 3min easy
Training:
80# ruck march w/
10lb sledge hammercarried at the ready
60 minutes @ easy
pace
Note: Keep HR below
135bpm
SESSION 51
PMGoal: Aerobic Power
Training:15min AMRAP @
85%
10 sandbag ground to
overhead 40lbs10 sandbag walking
overhead lunges 40lbs
20m shuttle run x 6
Walking Rest 12min x
2
SESSION 52
Goal: Aerobic Base
Warm-Up:
3 Rounds NOT for
time:
Tread water 1min
10 muscle ups5 Burpees
Training:Swim 25min easy
Run 35min easy80# ruck march
45min easy
Note: Keep HRunder 135 bpm
SESSION 53
Goal: Strength
Warm-Up:
3 Rounds NOT for time:10 BW Squats
10 Push-ups
10 Walking Lunges
5 Pull-ups
Training:
A1: Barbell Walking Lunges @
2010 x 10-12/leg; rest 60sec x 3A2: Bent Over Barbell Rows @3011 x 10-12; rest 60sec x 3
B1: Barbell Good Mornings @
3111 x 10-12; rest 60sec x 3B2: AMRAP Knees to Elbows;
rest 60sec x 3
+
AMRAP Ball Slams 20# in
20secondsRest 3:30X 3
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
SESSION 54
Goal: Aerobic Endurance
Warm-Up:
Run 8min easy, everyminute perform 4
Burpees
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
SESSION 55
AM
Goal: SwimProficiency
Training:
Accumulate 7min
treading water w/
10lb brick
+
20min swim easyfront crawl
20min swim easyside 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
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 57
Goal: Strength
Warm-Up:
3 Rounds NOT for time:20 Push-ups
24 Sit-ups
7 strict Pull-ups
Training:A1: Deadlift @2111 x 8-
10; rest 60sec x 4
A2: CGBP @ 31X0 x 8-10; rest 60sec x 4B1: 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 3:30x 5
Note: If you reach the top
of the rep range, youMUST go up in weight on
the next set
Push as hard as you
possibly can for Burpees
SESSION 58
AM
Goal: Aerobic Base
Warm-Up: NOT for time:
Run 3min easy
40 jumping lungesRun 3min easy
Training:
80# ruck march w/
10lb sledge hammercarried at the ready
70 minutes @ easy
pace
Note: Keep HR
below 135 bpm
SESSION 59
PMGoal: Aerobic
Power
Training:
16min AMRAP @
85%
Step-Ups 20” w/weighted vest
Walking Rest
12min
x 2
SESSION 60
Goal: Aerobic Base
Warm-Up:
3 Rounds NOT for time:
Tread water 1min
10 4-count flutter kicks
12 Push-ups
Training:
Swim 30min easyRun 40min easy
80# ruck march 50mineasy
Note: Keep HR under
135 bpm
SESSION 61
Goal: Strength
Warm-Up:
3 Rounds NOT for time:12 BW Squats
12 Push-ups
12 Walking Lunges
6 Pull-ups
Training:
A1: Barbell Walking Lunges @
2010 x 9-11/leg; rest 60sec x 4A2: Bent Over Barbell Rows @3011 x 9-11; rest 60sec x 4
B1: Barbell Good Mornings @
3111 x 9-11; rest 60sec x 3B2: AMRAP Knees to Elbows;
rest 60sec x 3
+
AMRAP Ball Slams 20# in
20secondsRest 3:30X 4
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
SESSION 62
Goal: Aerobic
Endurance
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 butsteady pace
SESSION 63
AM
Goal: SwimProficiency
Training:
Accumulate 4min
treading water w/
20lb brick
+
Accumulate 10min ofswimming in combat
pants, shirt, and boots+Accumulate 4min
treading water w/
20lb brick
Note: Keep HR below 135 bpm
SESSION 64PMGoal: Combatives
Training:
60-90 min BoxingClass
Note: Keep HR under
150bpm throughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 65
Goal: Strength
Warm-Up:
3 Rounds NOT for time:22 Push-ups
26 Sit-ups
8 strict Pull-ups
Training:A1: Deadlift @2111 x 7-
9; rest 60sec x 5
A2: CGBP @ 31X0 x 7-9;rest 60sec x 5B1: 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 3:30x 6
Note: If you reach the top
of the rep range, youMUST go up in weight on
the next set
Push as hard as you
possibly can for Burpees
SESSION 66
AM
Goal: Aerobic Base
Warm-Up: NOT for time:
Run 3min easy
100 Push-upsRun 3min easy
Training:
80# ruck march w/
10lb sledge hammercarried at the ready
80 minutes@ easy
pace
SESSION 67
PM
Goal: Aerobic
Power
Warm-Up:
Training:
17min AMRAP @
85%
5 strict Pull-ups15 Burpee broad
jumps
Row 250m
Walking Rest
12minx 2
SESSION 68
Goal: Aerobic Base
Warm-Up:
3 Rounds NOT for time:
Tread water 1min w/ 10
lb brick
20 BW squats
Training:
Swim 35min easyRun 45min easy
80# ruck march 55mineasy
Note: Keep HR under
135 bpm
SESSION 69
Goal: Strength
Warm-Up:
3 Rounds NOT for time:14 BW Squats
14 Push-ups
14 Walking Lunges
7 Pull-ups
Training:
A1: Barbell Walking Lunges @
2010 x 8-10/leg; rest 60sec x 4A2: Bent Over Barbell Rows @3011 x 8-10; rest 60sec x 4
B1: Barbell Good Mornings @
3111 x 8-10; rest 60sec x 4B2: AMRAP Knees to Elbows;
rest 60sec x 4
+
AMRAP Ball Slams 20# in
20secondsRest 3:30X 5
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
SESSION 70
Goal: Aerobic
Endurance
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 butsteady pace
SESSION 71
AM
Goal: SwimProficiency
Training:
Accumulate 5min
treading water w/
20lb brick
+
Accumulate 15min ofswimming in combat
pants, shirt, and boots+Accumulate 5min
treading water w/
20lb brick
Note: Keep HR below 135bpm
SESSION 72PMGoal: Combatives
Training:
60-90 min BoxingClass
Note: Keep HR under
150bpm throughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 73
Goal: Strength
Warm-Up:
Warm-Up:3 Rounds NOT for time:
24 Push-ups
28 Sit-ups
9 strict Pull-ups
Training:
A1: Deadlift @2111 x 6-
8; rest 60sec x 5A2: CGBP @ 31X0 x 6-8;rest 60sec x 5
B1: 4-Count Flutter Kicks
x 35; rest 45sec x 5
B2: AMRAP Sit-ups (feetunhooked); rest 45sec x 5
+
AMRAP Burpees in
20secondsRest 3:30x 6
Note: If you reach the topof the rep range, you
MUST go up in weight on
the next set
Push as hard as you possibly can for Burpees
SESSION 74
AM
Goal: Aerobic Base
Warm-Up: NOT for time:
Run 3min easy
100 Push-upsRun 3min easy
Training:
80# ruck march w/
10lb sledge hammercarried 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
shoulder15 Push-ups
Walking Rest
12min
x 2
SESSION 75
Goal: Aerobic Base
Warm-Up:
3 Rounds NOT for time:
Tread water 1min w/ 10
lb brick
20 4-count flutter kicks
Training:
Swim 40min easyRun 50min easy
80# ruck march 60mineasy
Note: Keep HR under
135bpm
SESSION 76
Goal: Strength
Warm-Up:
3 Rounds NOT for time:16 BW Squats
16 Push-ups
16 Walking Lunges
8 Pull-ups
Training:
A1: Barbell Walking Lunges @
2010 x 7-9/leg; rest 60sec x 5A2: Bent Over Barbell Rows @3011 x 7-9; rest 60sec x 5
B1: Barbell Good Mornings @
3111 x 7-9; rest 60sec x 4B2: AMRAP Knees to Elbows;
rest 60sec x 4
+
AMRAP Ball Slams 20# in
20secondsRest 3:30X 6
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
SESSION 76
Goal: Aerobic
Endurance
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 butsteady pace
SESSION 77
AMGoal: Swim
Proficiency
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 78PMGoal: Combatives
Training:60-90 min BJJ Class
Note: Keep HR under
150bpm throughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday Friday Saturday SundaySESSION 79
Goal: Strength
Warm-Up:
3 Rounds NOT fortime:
12 Push-ups
14 Sit-ups
5 strict Pull-ups
Training:
A1: Build to a 5RM
DeadliftA2: Build to a 5RMCGBP
+
AMRAP Burpees in
2minutes
SESSION 80
AM
Goal: Aerobic Base
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 ready100 minutes @ easy pace
Note: Keep HR under
135 bpm
SESSION 81PM
20min AMRAPBurpees
SESSION 82
Goal: Aerobic Base
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 easy80# ruck march 45mineasy
Note: Keep HR under
135bpm
OFF- Rest Day
SESSION 83
Goal: MINI-
SELECTION
1600:
2.4km run for time
Max Push-ups in
2minMax Sit-ups in 2min
Max Pull-ups in 2min
2100:
8 km ruck march 80#
2200-0200: Sleep
(sleep only inside
these designated areasthis weekend)
SESSION 84Goal: MINI-
SELECTION
0200:
15min AMRAP:1- 10 box jumps 24”
2- Hold the squat
position with backagainst 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 combats10 Burpees
20 x 4-count flutter
kicks
1400: Safely complete a polar bear dip. Do notcomplete this alone.
2000:
Run 8km to gym
Row 2km
30 thrusters 135#
Row 2km
Run 8km home
2200-0200: Sleep (sleep
only inside thesedesignated areas this
weekend)
SESSION 85
Goal: MINI-SELECTION
0200:
20min AMRAP
5 Pull-ups
10 Push-ups15 Squats
0800:
10 rounds for time
Swim 100mTread water for 2min w/
brick
1400:30min AMRAP
20 Walking Lunges w/ heavy
sandbag in rack position.20 Heavy Sandbag ground to
overhead20 Heavy Sandbag Thrusters
1400:Run 3km
Ruck March 3km w/ 80# ruckRun 3kmRuck March 3km w/ 90# ruck
Run 3km
Ruck March 3km w/ 100#
ruck
Mini Selection Finished
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
OFF- REST DAY
SESSION 86
Goal: Recovery
Warm-Up:
Tread Water 10min
Training:
Swim 30min easy
Note:
Keep HR under 135bpm
SESSION 87
Goal: Anaerobic
Power
Warm-Up:
30 Push-ups
10 Pull-ups45 Sit-ups
Training:
AMRAP Burpees in60seconds
Rest 6minx 4
+Walk 15min
+
AMRAP KBS 1.5pd
in 60 seconds
Rest 6minx 4
Note: Very hard andsustainable pace, goal
is same reps on every
set
SESSION 88
Goal: Aerobic Base
Warm-Up:
Run easy 10min
Training:
Ruck march w/ 70#
ruck and 10lb sledgehammer
2 hours easy
Note:Keep HR under135bpm
SESSION 89
Goal: Anaerobic Power
Warm-Up:
35 Push-ups
12 Pull-ups
55 Sit-ups
Training:
Run 400m very fast
Rest 6minx 4
+Walk 15min
+Run 400m very fast
Rest 6min
x 4
Note: Very hard butsustainable pace, goal is same
reps on every set
SESSION 90
AM
Goal: Swim Proficiency
Training:Accumulate 7min treading
water w/ 20lb brick
+Accumulate 25min of
swimming in combat pants,
shirt, and boots
+
Accumulate 7min treadingwater w/ 20lb brick
SESSION 91
PMGoal: Combatives
Training:
60-90 min Boxing Class
Note: Keep HR under 150bpmthroughout
OFF- Rest Day
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Monday Tuesday Wednesday Thursday FridaySESSION 92
Goal: Anaerobic Power
Warm-Up:
40 Push-ups14 Pull-ups
55 Sit-ups
Training:
AMRAP Burpees in60seconds
Rest 6min
x 5+Walk 15min
+
AMRAP KBS 1.5pd in 60
secondsRest 6min
x 5
Note: Very hard andsustainable pace, goal issame reps on every set
SESSION 93
Goal: Aerobic Endurance
Training:
Run 8km @ 85% effort
Run 8km w/ 15lb pack @
85% effort
Note: Moderately hard and
sustainable pace
throughout.
SESSION 94
Goal: Anaerobic Power
Warm-Up:
45 Push-ups16 Pull-ups
60 Sit-ups
Training:
Run 400m very fast
Rest 6min
x 5
+Walk 15min+
Run 400m very fast
Rest 6minx 5
Note: Very hard but
sustainable pace, goal
is same reps on everyset
SESSION 95
Goal: Recovery
Warm-Up:
Accumulate 10min treading
water w/ 10lb brick
Training:
Swim 30min easy
Note:Keep HR under 135bpm
SESSION 96
Goal: Recovery
Training:Run 30sec @ 85%
Walk 45sec
x 20
Note:
Do not burn out on
this!
CONGRATULATIONS!
You have completed the 14 week
CSOR Selection Training Program.
You should be well prepared toface the challenges that will be
presented to you. If you have
completed this program then youare 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 theselection process.
Please help us improve our ability
to coach other clients by sending usyour feedback at:
info@elitetrainingprograms.com
mailto:info@elitetrainingprograms.commailto:info@elitetrainingprograms.commailto:info@elitetrainingprograms.com