14 Week Canadian Special Forces Training Plan

8/20/2019 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 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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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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3

Copyright Elite Training Programs 2013

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


4/16


4



Goal: Strength

Warm-Up:


22 walking lunges

Training:






rest 60sec x 3

+Run 100m @ 100%

Rest 2min

x 4



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


Note: Keep HR below

135 bpm

SESSION 11

Goal: Strength

Warm-Up:

5 rounds NOT for time:

6 strict Pull-ups

8 Burpees

Training:


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


@ 20X1; rest 60sec x 3

+

AMRAP KBS 1.5pd in 15secRest 2min

x 4




SESSION 12

Goal: Aerobic

Endurance

Warm-Up:Run 8min easy, every

minute perform 4

Burpees

Training:Ruck 5km w/ 70# ruck

@ 90% effort


Note: Goal is to

maintain a hard, but

steady pace

SESSION 13

AM


Warm-Up:

Accumulate 5min

treading water

Training:


swim technique for30minutes.

SESSION 14

PM

Goal: Combatives

Training:60-90 min BJJ Class

Note: Keep HR under

150bpm throughout

OFF- Rest Day


5/16


5



Goal: Strength

Warm-Up:


24 walking lunges

Training:






rest 60sec x 4

+Run 100m @ 100%

Rest 2min

x 5



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


Note: Keep HR

below 135bpm

SESSION 18

Goal: Strength

Warm-Up:

5 rounds NOT for time:7 strict Pull-ups

9 Burpees

Training:


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


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


Warm-Up:

Accumulate 5min

treading water

Training:


swim technique for

30minutes.

SESSION 21

PMGoal: Combatives

Training:60-90 min Boxing

Class

Note: Keep HR under

150bpm throughout

OFF- Rest Day


6/16


6



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


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


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



60sec x 4


@ 20X1; rest 60sec x 4+


Rest 2min

x 6




SESSION 26

Goal: Aerobic

Endurance

Warm-Up:


minute perform 5Burpees

Training:


@ 90% effortRun 8km @ 90% effort


steady pace

SESSION 27

AM


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


7/16


7



Goal: Strength

Warm-Up:


28 walking lunges

Training:



x 3-4; rest 90sec x 5C1:L Side Bridge 90sec;rest 60sec x 4


rest 60sec x 4

+Run 100m @ 100%

Rest 2min

x 7



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:


Squat @ 3010 x 6-8; rest 15sec

b/t legs; rest 2min x 5/leg



60sec x 5

C2: AMRAP GHD Extensions@ 20X1; rest 60sec x 5

+


Rest 2min

x 7


rep range, you MUST increaseweight on the next set

SESSION 33

Goal: Aerobic

Endurance

Warm-Up:


minute perform 6 jumping lunges

Training:

Run 9km @ 90% effortRuck 8km w/ 70# ruck

@ 90% effort


steady pace

SESSION 34

AM


Warm-Up:Accumulate 5min

treading water

Training:


swim technique for

30minutes.

SESSION 35

PMGoal: Combatives

Training:

60-90 min Boxing

Class

Note: Keep HR under

150bpm throughout

OFF- Rest Day


8/16


8



Goal: Strength


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


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:


minute perform 6

jumping lunges

Training:


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


9/16


9


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


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


Warm-Up:


minute perform 6 jumping lunges

Training:

Run 6km w/ 10lb pack@ 90% effort


@ 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

+


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


10/16


10



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



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



can for Ball Slams

SESSION 54


Warm-Up:

Run 8min easy, everyminute perform 4

Burpees

Training:

Run 7km w/ 10lb pack

@ 90% effort


@ 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


11/16


11



Goal: Strength

Warm-Up:


24 Sit-ups

7 strict Pull-ups


10; rest 60sec x 4

A2: CGBP @ 31X0 x 8-10; rest 60sec x 4B1: 4-Count Flutter Kicks




AMRAP Burpees in

20seconds

Rest 3:30x 5



the next set

Push as hard as you


SESSION 58

AM

Goal: Aerobic Base


Run 3min easy

40 jumping lungesRun 3min easy

Training:

80# ruck march w/


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


Note: Keep HR under

135 bpm

SESSION 61

Goal: Strength

Warm-Up:


12 Push-ups

12 Walking Lunges

6 Pull-ups

Training:





rest 60sec x 3

+







can for Burpees

SESSION 62

Goal: Aerobic

Endurance

Warm-Up:


minute perform 8

walking lunges

Training:


@ 90% effort

Ruck 7km w/ 90# ruck@ 90% effort

Note: Goal is to

maintain a hard butsteady pace

SESSION 63

AM


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:


Note: Keep HR under

150bpm throughout

OFF- Rest Day


12/16


12



Goal: Strength

Warm-Up:


26 Sit-ups

8 strict Pull-ups


9; rest 60sec x 5

A2: CGBP @ 31X0 x 7-9;rest 60sec x 5B1: 4-Count Flutter Kicks




AMRAP Burpees in

20seconds

Rest 3:30x 6



the next set

Push as hard as you


SESSION 66

AM

Goal: Aerobic Base


Run 3min easy

100 Push-upsRun 3min easy

Training:

80# ruck march w/


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:


Tread water 1min w/ 10

lb brick

20 BW squats

Training:



Note: Keep HR under

135 bpm

SESSION 69

Goal: Strength

Warm-Up:


14 Push-ups

14 Walking Lunges

7 Pull-ups

Training:





rest 60sec x 4

+







can for Ball Slams

SESSION 70

Goal: Aerobic

Endurance

Warm-Up:


minute perform 5

Burpees

Training:


@ 90% effort


Note: Goal is to


SESSION 71

AM


Training:

Accumulate 5min

treading water w/

20lb brick

+

Accumulate 15min ofswimming in combat


treading water w/

20lb brick

Note: Keep HR below 135bpm


Training:


Note: Keep HR under

150bpm throughout

OFF- Rest Day


13/16


13



Goal: Strength

Warm-Up:


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


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


Run 3min easy

100 Push-upsRun 3min easy

Training:

80# ruck march w/


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:


Tread water 1min w/ 10

lb brick

20 4-count flutter kicks

Training:



Note: Keep HR under

135bpm

SESSION 76

Goal: Strength

Warm-Up:


16 Push-ups

16 Walking Lunges

8 Pull-ups

Training:





rest 60sec x 4

+







can for Ball Slams

SESSION 76

Goal: Aerobic

Endurance

Warm-Up:


minute perform 6

Burpees

Training:

Run 10km w/ 10lb pack @ 90% effort


Note: Goal is to


SESSION 77

AMGoal: Swim

Proficiency

Training:

Accumulate 6min

treading water w/

20lb brick

+Accumulate 20min of

swimming in combat


treading water w/

20lb brick

Note: Keep HR

below 135bpm


Training:60-90 min BJJ Class

Note: Keep HR under

150bpm throughout

OFF- Rest Day


14/16


14



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


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


Training:


Run 8km w/ 15lb pack @

85% effort

Note: Moderately hard and

sustainable pace

throughout.

SESSION 94


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:


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:

[email protected]
mailto:[email protected]:[email protected]:[email protected]

14 Week Canadian Special Forces Training Plan

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