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Delta Training Plan Overview
Delta Training Plan Overview
Delta Training Plan Overview
This is a v ery intense, 6-day a week, of ten 2x/day training program with high lev els of v olume and stress. Be saf e and smart about y our training as y ou work through
the program and don’t be af raid to cut down sessions, or if necessary take an extra rest day if needed.
PROGRAM DESCRIPTION
This program f ollows a general f ormat and gets progressiv ely harder each week, until week 9, when the training tapers down into the start of selection. Don’t skip
ahead!! The plan is designed to build upon itself . If y ou hav e to miss a training day, start up back where y ou lef t of f .
Ruck Intensive
This plan is “sport specif ic” to the specif ic f itness demands y ou’ll f ace at SFOD-D selection - specif ically rucking. You’ll ruck up to 3 day s/week and run 2-3
day s/week. It also includes:
The plan includes 60 Total Training Sessions. It is intended that y ou’ll train Monday - Saturday, and take Sunday ’s of f . Sessions 1, 7, 13, 19, 25, 31, 37, 43, 49 and 55
are Monday s and the beginning of each training week.
Here is the general training Schedule for weeks 2-8:
Mon - AM APFT Work & PM Heav y Ruck
Tues - Running/Core
Wed - AM Upper Body /SBGU & PM Ruck Run
Thurs - Stepups/Core
Fri - Strength
Sat - Long Ruck
Assessments
The plan includes 5 specif ic assessments, and f ollow-on progressions. You’ll take these assessments multiple times ov er the 10 weeks:
1. APFT+ - Max Sit ups (2 minutes), Max Push ups (2 minutes), Max Pull ups and 2 Mile Run
2. 5 Mile Ruck Run for Time - 45# Ruck, 10lb Rubber Rif le, or Sledge Hammer, Full Cammies/Boots, Helmet
3. 10 Mile Heavy Ruck for Time - 65# Ruck, 10lb Rubber Rif le or Sledge Hammer, Full Cammies/Boots, Helmet
4. 6 Mile Run for Time, shorts and t-shirt
5. 600x Stepups for Time @ 40# Ruck, 16” step up bench or box
6. Bodyweight Bench Press for Reps, Max Pull ups at Body weight + 25#, 10 minute Sandbag Getup at 60# f or reps
EXERCISE PROGRESSIONS
During this train-up ev ery number of repetitions y ou perf orm is based on the number of repetitions y ou completed during y our latest APFT+ , Body weight Bench Press
Test, or Sandbag Getups.
Example:
Athlete Perf orms 50x Sit-ups on initial APFT+ during Session 1.
Session 7 from the plan calls for:
5 Rounds
Sit-ups
30% of y our Max Reps scored on Session 1, ev ery 60 Seconds, then ....
1 Round, Max Reps in 60 Seconds.
30% of 50x Sit-ups is 15 (3. x 50 = 15). So, set a repeating timer for 60 seconds. On Round one, do 15x Sit-ups
as fast as possible, then rest for the remaining time left in the interval. When the Round 1‘s 60 seconds is up,
sprint through 15x sit-ups again for Round 2, rest the remainder of the interval, etc. through 5 Rounds. On the
6th Round, do as many sit-ups as possible during the 60 second interval - you can rest and start again if
necessary - just work the entire 60 seconds.
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The training plan includes scaled paces f or y our runs, rucks and step ups. These paces are based on y our assessment results f rom the heav y ruck, ruck run, 2 and 6-
mile runs, and step up assessments listed abov e. You’ll take these assessments 3-4 times throughout the plan. Use y our latest assessment results f or the
subsequent training sessions.
We use interv al training to train y our run, rucking, and step up f itness. The interv al distances are shorter, and pace f aster than y our latest assessment pace.
RUCKING ADVICE
SFOD-D Selection is ruck-intensiv e. Use this training plan to get y our rucking dialed - including boots, pack loading (weight high instead of low seems to help), pacing,
nutrition, and hy dration dialed. Ruck in the same boots y ou’ll take to selection. Ref uel the same way y ou’ll ref uel at selection, etc.
Note this plan does not include orienteering practice or training. We assumed y ou are v ery prof icient at this going in. If not, y ou may use Saturday ’s long rucks f or
practice - just work to keep the 15 min/mile pace.
COMMON QUESTIONS
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10# Rubber Rif le (No rif le? Use a 10 lb sledge hammer)
What if I have less then 10 weeks before I start the Selection Course?
Still start at the beginning of this training plan any way. Don’t skip ahead.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?
Do y our best, and be sure to do the total number of rounds, ev en if y ou can’t make the reps or the time. Don’t quit.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups - The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Step Ups - The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.
More Questions?
Email rob@military athlete.com
Good Luck!
Rob Shaul, Military Athlete
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