14 Week Canadian Special Forces Training Plan

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

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 SESSION 6
Goal: Strength Goal: Aerobic Power Goal: Aerobic Base Goal: Strength Goal: Aerobic AM OFF-Rest Day
Endurance Goal: Swim Technique
Warm-Up: Warm-Up: Warm-Up: Warm-Up:
5 rounds NOT for time: 8 band pull-aparts Run 50m on grass 5 rounds: Warm-Up: Warm-Up:
10 Push-ups 15sec hollow rock barefoot 5 strict Pull-ups Run 8min easy, every Accumulate 5min
20 walking lunges X3 Rest 1min 7 Burpees minute perform 6 treading water
X3 walking lunges
Training: Training: Training: Training:
A: Front Squat@ 3111 x 8min AMRAP @ 90% Training: A: DB Rear Foot Elevated Split Training: Get coached on proper
10-12; rest 90sec x 3 15 Burpees Run 30min at easy Squat @ 3010 x 10-12; rest Run 5km @ 90% effort swim technique for
B: Wtd Pull-ups @ 2012 200m run pace 15sec b/t legs; rest 2min x 3/leg Ruck 4km w/ 70# ruck 30minutes.
x 7-8; rest 90sec x 3 Rest 8min Swim 20min at easy B: Standing DB Shoulder Press @ 90% effort
C1:L Side Bridge 90sec; 8min AMRAP @ 90% pace @ 31X1 x 10-12; rest 90sec x 3 SESSION 7
rest 60sec x 3 5 strict Pull-ups Tread Water 2min C1:AMSAP FLR on rings; rest Note: Goal is to
C2:R Side Bridge 90sec; 30sec FLR on rings 60sec x 3 maintain a hard, but PM
rest 60sec x 3 10 GHD extensions Note: Keep HR below C2: AMRAP GHD Extensions steady pace Goal: Combatives
+ 15 wall balls 20# 135bpm @ 20X1; rest 60sec x 3
Run 100m @ 100% Rest 8min + Training:
Rest 2min 8min AMRAP @ 90% AMRAP KBS 1.5pd in 15sec 60-90 min Boxing
x3 16 jumping lunges Rest 2min Class
Row 250m x3
Note: If you hit the top Note: Keep HR under
of the rep range, you Note: If you hit the top of the 150bpm throughout
MUST increase weight rep range, you MUST increase
on the next set weight on the next set
3
Goal: Strength Goal: Aerobic Power Goal: Aerobic Base Goal: Strength Goal: Aerobic AM OFF- Rest Day
5 rounds NOT for time: 8 band pull-aparts Run 60m on grass 5 rounds NOT for time: Warm-Up: Warm-Up:
X3 Burpees
9-11; rest 90sec x 4 50m Farmer’s Carry Run 35min at easy Squat @ 3010 x 9-11; rest Ruck 5km w/ 70# ruck swim technique for
B: Wtd Pull-ups @ 2012 very heavy pace 15sec b/t legs; rest 2min x 4/leg @ 90% effort 30minutes.
x 6-7; rest 90sec x 4 10 sandbag over Swim 25min at easy B: Standing DB Shoulder Press Run 6km @ 90% effort
C1:L Side Bridge 90sec; shoulder heavy pace @ 31X1 x 9-11; rest 90sec x 4
rest 60sec x 3 Rest 8min Tread Water 3min C1:AMSAP FLR on rings; rest Note: Goal is to SESSION 14
C2:R Side Bridge 90sec; 60sec x 3 maintain a hard, but
rest 60sec x 3 9min AMRAP @ 90% Note: Keep HR below C2: AMRAP GHD Extensions steady pace PM
+ Step-ups 20” w/ 135 bpm @ 20X1; rest 60sec x 3 Goal: Combatives
Run 100m @ 100% weighted vest +
Rest 2min Rest 8min AMRAP KBS 1.5pd in 15sec Training:
x4 Rest 2min 60-90 min BJJ Class
9min AMRAP @ 90% x4
Note: If you hit the top 50m Sled Push heavy Note: Keep HR under
of the rep range, you 25m walking w/ Note: If you hit the top of the 150bpm throughout
MUST increase weight sandbag overhead rep range, you MUST increase
on the next set 50m Sled Pull heavy weight on the next set
Notes: Goal for step-

ups is steady and
unbroken
4
X3 walking lunges
8-10; rest 90sec x 4 6 strict Pull-ups Run 40min at easy Squat @ 3010 x 8-10; rest Run 7km @ 90% effort swim technique for
B: Wtd Pull-ups @ 2012 10 DB Push press pace 15sec b/t legs; rest 2min x 4/leg Ruck 6km w/ 70# ruck 30minutes.
x 5-6; rest 90sec x 4 15cals Airdyne Swim 30min at easy B: Standing DB Shoulder Press @ 90% effort
C1:L Side Bridge 90sec; Rest 8min pace @ 31X1 x 8-10; rest 90sec x 4
rest 60sec x 4 Tread Water 4min C1:AMSAP FLR on rings; rest Note: Goal is to SESSION 21
C2:R Side Bridge 90sec; 10min AMRAP @ 90% 60sec x 4 maintain a hard, but
rest 60sec x 4 15 BW squats C2: AMRAP GHD Extensions steady pace PM
+ 15sec hold at bottom of Note: Keep HR @ 20X1; rest 60sec x 4 Goal: Combatives
Run 100m @ 100% squat- legs 90 degrees below 135bpm +
Rest 2min 12 walking lunges w/ AMRAP KBS 1.5pd in 15sec Training:
x5 heavy sandbag in rack Rest 2min 60-90 min Boxing
position x5 Class
Note: If you hit the top Run 200m
of the rep range, you Rest 8min Note: If you hit the top of the Note: Keep HR under
MUST increase weight rep range, you MUST increase 150bpm throughout
on the next set 10min AMRAP @ 90% weight on the next set
6 strict Pull-ups
10 DB Push press
250m Row
5
13 Push-ups 15sec hollow rock barefoot 8strict Pull-ups Run 9min easy, every Accumulate 5min
X3 Burpees
7-9; rest 90sec x 4 5 Pull-ups Run 45min at easy Squat @ 3010 x 7-9; rest 15sec Ruck 7km w/ 70# ruck swim technique for
B: Wtd Pull-ups @ 2012 10 Push-ups pace b/t legs; rest 2min x 5/leg @ 90% effort 30minutes.
x 4-5; rest 90sec x 4 15 BW Squats Swim 35min at B: Standing DB Shoulder Press Run 8km @ 90% effort
C1:L Side Bridge 90sec; Rest 8min easy pace @ 31X1 x 7-9; rest 90sec x 5
rest 60sec x 4 x3 Tread water 5min C1:AMSAP FLR on rings; rest Note: Goal is to SESSION 28
rest 60sec x 4 C2: AMRAP GHD Extensions steady pace PM
+ Note: Keep HR @ 20X1; rest 60sec x 4 Goal: Combatives
Run 100m @ 100% below 135bpm +
Rest 2min AMRAP KBS 1.5pd in 15sec Training:
x6 Rest 2min 60-90 min BJJ Class
x6
Note: If you hit the top Note: Keep HR under
of the rep range, you Note: If you hit the top of the 150bpm throughout
MUST increase weight rep range, you MUST increase
on the next set weight on the next set
6
14 Push-ups 15sec hollow rock barefoot 9strict Pull-ups Run 10min easy, every Accumulate 5min
X3 jumping lunges
6-8; rest 90sec x 5 50m Farmer’s Carry very Run 50min at easy Squat @ 3010 x 6-8; rest 15sec Run 9km @ 90% effort swim technique for
B: Wtd Pull-ups @ 2012 heavy pace b/t legs; rest 2min x 5/leg Ruck 8km w/ 70# ruck 30minutes.
x 3-4; rest 90sec x 5 10 sandbag over shoulder Swim 40min at easy B: Standing DB Shoulder Press @ 90% effort
C1:L Side Bridge 90sec; heavy pace @ 31X1 x 6-8; rest 90sec x 5
rest 60sec x 4 Rest 8min Tread water 6min C1:AMSAP FLR on rings; rest Note: Goal is to SESSION 35
rest 60sec x 4 12min AMRAP @ 90% C2: AMRAP GHD Extensions steady pace PM
+ Step-ups 20” w/ Note: Keep HR @ 20X1; rest 60sec x 5 Goal: Combatives
Run 100m @ 100% weighted vest below 135bpm +
Rest 2min Rest 8min AMRAP KBS 1.5pd in 15sec Training:
x7 Rest 2min 60-90 min Boxing
12min AMRAP @ 90% x7 Class
Note: If you hit the top 50m Sled Push heavy
of the rep range, you 25m walking w/ sandbag Note: If you hit the top of the Note: Keep HR under
MUST increase weight overhead rep range, you MUST increase 150bpm throughout
on the next set 50m Sled Pull heavy weight on the next set
Notes: Goal for step-ups

is steady and unbroken
7
SESSION 36 SESSION 37 SESSION 38 SESSION 39 SESSION 40 SESSION 41 SESSION 42
Goal: Strength Goal: Aerobic Power Goal: Aerobic Goal: Strength Goal: Aerobic Endurance Goal: MINI- Goal: MINI-
Base SELECTION SELECTION
5 rounds NOT for time: 8 band pull-aparts Warm-Up: 5 rounds NOT for time: Run 8min easy, every 0600: 0200: 20min AMRAP
10 Push-ups 15sec hollow rock Run 50m on grass 5 strict Pull-ups minute perform 6 100 x 6-point Burpees 10 Push-ups
20 walking lunges X4 barefoot 7 Burpees jumping lunges for time 10 Sit-ups
Rest 1min
Training: Training: X4 Training: Training: 1100: 0700: Swim 1600m.
A: Build up to a 5RM 30min AMRAP A: Build up to a 8RM Rear Run 5km @ 100% effort 10 rounds for time Every 5min stop and
in the Front Squat 15 Burpees Training: Foot Elevated Split Squat @ Ruck 4km w/ 70# rock @ Swim 25m in combats tread water for 60sec
B: Build up to a 3RM Run 200m Run 35min at 3010; rest as needed b/t legs 100% effort 10 Burpees with a brick
Weighted Pull-up 15 20-24” box jumps easy pace B: Build up to a 6RM 20 4-Count Flutter
C1:AMSAP L side Run 200m Swim 25min at Standing DB Press @ 31X1 Note: You should well Kicks 1200:
bridge, 1 attempt; rest 15 Wall balls 20# easy pace C:AMSAP FLR on rings, 1 exceed your ability from 8 rounds for time
2min Run 200m Tread Water 4min attempt Session 5 1600: AMRAP BW Back
C2:AMSAP R Side + 5 rounds for time: Squat
Bridge, 1 attempt Note: Keep HR AMRAP KBS 1.5pd in 50m Farmer’s Carry Run 200m
+ below 135 bpm 1min; 1 attempt 100#/hand
400m run for time 15 Sandbag to 1700:
Shoulder 80# Run 4km
70# rock march 9km
2100: while carrying 10#
Run 12km at sledge hammer
moderately fast pace. Run 4km
2200-0200: Sleep (this Mini Selection

is the only time you are Finished
allowed to sleep until
Sunday night)
8
SESSION 43 SESSION 44 SESSION 45 SESSION 46 SESSION 47
OFF-Rest Day Goal: Recovery Goal: Strength Goal: Aerobic Base Goal: Aerobic Endurance AM OFF- Rest Day
Goal: Swim Proficiency
Tread Water for 3min 3 Rounds NOT for time: 3 Rounds NOT for time: Run 10min easy, every Training:
16 Push-ups Tread water 1min minute perform 6 Accumulate 5min treading
Training: 20 Sit-ups 10 Sit-ups jumping lunges water w/ 10lb brick
30min easy swim 5 strict Pull-ups 10 Push-ups +
Training: 15min swim easy front crawl
Note: Keep HR under Training: Training: Run 6km w/ 10lb pack 15min swim easy side stroke
135bpm A1: Deadlift @2111 x 10-12; Swim 20min easy @ 90% effort +
rest 60sec x 3 Run 30min easy Ruck 5km w/ 90# ruck Accumulate 5min treading
A2: CGBP @ 31X0 x 10-12; 80# ruck march 40min @ 90% effort water w/10lb brick
rest 60sec x 3 easy
B1: 4-Count Flutter Kicks x Note: Goal is to maintain Note: Keep HR below
30; rest 45sec x 3 Note: Keep HR under a hard but steady pace 135bpm
B2: AMRAP Sit-ups (feet 135 bpm
unhooked); rest 45sec x 3
+ SESSION 48
AMRAP Burpees in 20seconds
Rest 3:30 PM
x3 Goal: Combatives
Note: If you reach the top of Training:

the rep range, you MUST go 60-90 min Boxing Class
up in weight on the next set
Note: Keep HR under
Push as hard as you possibly 150bpm throughout
can for Burpees
9
Goal: Strength AM Goal: Aerobic Base Goal: Strength Goal: Aerobic Endurance AM OFF- Rest Day
Goal: Aerobic Base Goal: Swim
Warm-Up: Warm-Up: Warm-Up: Warm-Up: Proficiency
3 Rounds NOT for time: Warm-Up: 3 Rounds NOT for 3 Rounds NOT for time: Run 8min easy, every
18 Push-ups NOT for time: time: 10 BW Squats minute perform 4 Training:
22 Sit-ups Run 3min easy Tread water 1min 10 Push-ups Burpees Accumulate 7min
6 strict Pull-ups 40 Burpees 10 muscle ups 10 Walking Lunges treading water w/
Run 3min easy 5 Burpees 5 Pull-ups Training: 10lb brick
Training: Run 7km w/ 10lb pack +
A1: Deadlift @2111 x 9- Training: Training: Training: @ 90% effort 20min swim easy
11; rest 60sec x 4 80# ruck march w/ Swim 25min easy A1: Barbell Walking Lunges @ Ruck 6km w/ 90# ruck front crawl
A2: CGBP @ 31X0 x 9- 10lb sledge hammer Run 35min easy 2010 x 10-12/leg; rest 60sec x 3 @ 90% effort 20min swim easy
11; rest 60sec x 4 carried at the ready 80# ruck march A2: Bent Over Barbell Rows @ side stroke
B1: 4-Count Flutter Kicks 60 minutes @ easy 45min easy 3011 x 10-12; rest 60sec x 3 Note: Goal is to maintain +
x 35; rest 45sec x 3 pace B1: Barbell Good Mornings @ a hard but steady pace Accumulate 7min
B2: AMRAP Sit-ups (feet Note: Keep HR 3111 x 10-12; rest 60sec x 3 treading water w/
unhooked); rest 45sec x 3 Note: Keep HR below under 135 bpm B2: AMRAP Knees to Elbows; 10lb brick
+ 135bpm rest 60sec x 3
AMRAP Burpees in + Note: Keep HR
20seconds SESSION 51 AMRAP Ball Slams 20# in below 135 bpm
Rest 3:30 PM 20seconds
x4 Goal: Aerobic Power Rest 3:30 SESSION 56
X3 PM
Note: If you reach the top Training: Goal: Combatives
of the rep range, you 15min AMRAP @ Note: If you reach the top of the
MUST go up in weight on 85% rep range, you MUST go up in Training:
the next set 10 sandbag ground to weight on the next set 60-90 min BJJ Class
overhead 40lbs
Push as hard as you 10 sandbag walking Push as hard as you possibly Note: Keep HR
possibly can for Burpees overhead lunges 40lbs can for Ball Slams under 150bpm
20m shuttle run x 6 throughout
Walking Rest 12min x
2
10
Goal: Strength AM Goal: Aerobic Base Goal: Strength Goal: Aerobic AM OFF- Rest Day
Goal: Aerobic Base Endurance Goal: Swim
Warm-Up: Warm-Up: Warm-Up: Proficiency
3 Rounds NOT for time: Warm-Up: 3 Rounds NOT for time: 3 Rounds NOT for time: Warm-Up:
20 Push-ups NOT for time: Tread water 1min 12 BW Squats Run 9min easy, every Training:
24 Sit-ups Run 3min easy 10 4-count flutter kicks 12 Push-ups minute perform 8 Accumulate 4min
7 strict Pull-ups 40 jumping lunges 12 Push-ups 12 Walking Lunges walking lunges treading water w/
Run 3min easy 6 Pull-ups 20lb brick
Training: Training: Training: +
A1: Deadlift @2111 x 8- Training: Swim 30min easy Training: Run 8km w/ 10lb pack Accumulate 10min of
10; rest 60sec x 4 80# ruck march w/ Run 40min easy A1: Barbell Walking Lunges @ @ 90% effort swimming in combat
A2: CGBP @ 31X0 x 8- 10lb sledge hammer 80# ruck march 50min 2010 x 9-11/leg; rest 60sec x 4 Ruck 7km w/ 90# ruck pants, shirt, and boots
10; rest 60sec x 4 carried at the ready easy A2: Bent Over Barbell Rows @ @ 90% effort +
B1: 4-Count Flutter Kicks 70 minutes @ easy 3011 x 9-11; rest 60sec x 4 Accumulate 4min
x 35; rest 45sec x 4 pace Note: Keep HR under B1: Barbell Good Mornings @ Note: Goal is to treading water w/
B2: AMRAP Sit-ups (feet 135 bpm 3111 x 9-11; rest 60sec x 3 maintain a hard but 20lb brick
unhooked); rest 45sec x 4 Note: Keep HR B2: AMRAP Knees to Elbows; steady pace
+ below 135 bpm rest 60sec x 3 Note: Keep HR
AMRAP Burpees in + below 135 bpm
20seconds SESSION 59 AMRAP Ball Slams 20# in
Rest 3:30 PM 20seconds SESSION 64
x5 Goal: Aerobic Rest 3:30 PM
Power X4 Goal: Combatives
Note: If you reach the top
of the rep range, you Training: Note: If you reach the top of the Training:
MUST go up in weight on 16min AMRAP @ rep range, you MUST go up in 60-90 min Boxing
the next set 85% weight on the next set Class
Step-Ups 20” w/
Push as hard as you weighted vest Push as hard as you possibly Note: Keep HR under
possibly can for Burpees Walking Rest can for Burpees 150bpm throughout
12min
x2
11
3 Rounds NOT for time: Warm-Up: 3 Rounds NOT for time: 3 Rounds NOT for time: Warm-Up:
22 Push-ups NOT for time: Tread water 1min w/ 10 14 BW Squats Run 9min easy, every Training:
26 Sit-ups Run 3min easy lb brick 14 Push-ups minute perform 5 Accumulate 5min
8 strict Pull-ups 100 Push-ups 20 BW squats 14 Walking Lunges Burpees treading water w/
Run 3min easy 7 Pull-ups 20lb brick
Training: Training: Training: +
A1: Deadlift @2111 x 7- Training: Swim 35min easy Training: Run 9km w/ 10lb pack Accumulate 15min of
9; rest 60sec x 5 80# ruck march w/ Run 45min easy A1: Barbell Walking Lunges @ @ 90% effort swimming in combat
A2: CGBP @ 31X0 x 7-9; 10lb sledge hammer 80# ruck march 55min 2010 x 8-10/leg; rest 60sec x 4 Ruck 8km w/ 90# ruck pants, shirt, and boots
rest 60sec x 5 carried at the ready easy A2: Bent Over Barbell Rows @ @ 90% effort +
B1: 4-Count Flutter Kicks 80 minutes@ easy 3011 x 8-10; rest 60sec x 4 Accumulate 5min
x 35; rest 45sec x 4 pace Note: Keep HR under B1: Barbell Good Mornings @ Note: Goal is to treading water w/
B2: AMRAP Sit-ups (feet 135 bpm 3111 x 8-10; rest 60sec x 4 maintain a hard but 20lb brick
unhooked); rest 45sec x 4 B2: AMRAP Knees to Elbows; steady pace
+ SESSION 67 rest 60sec x 4 Note: Keep HR
AMRAP Burpees in PM + below 135bpm
20seconds Goal: Aerobic AMRAP Ball Slams 20# in
Rest 3:30 Power 20seconds SESSION 72
x6 Rest 3:30 PM
Warm-Up: X5 Goal: Combatives
Note: If you reach the top
of the rep range, you Training: Note: If you reach the top of the Training:
MUST go up in weight on 17min AMRAP @ rep range, you MUST go up in 60-90 min Boxing
the next set 85% weight on the next set Class
5 strict Pull-ups
Push as hard as you 15 Burpee broad Push as hard as you possibly Note: Keep HR under
possibly can for Burpees jumps can for Ball Slams 150bpm throughout
Row 250m
Walking Rest
12min
x2
12
Warm-Up: Warm-Up: 3 Rounds NOT for time: 3 Rounds NOT for time: Warm-Up:
3 Rounds NOT for time: NOT for time: Tread water 1min w/ 10 16 BW Squats Run 9min easy, every Training:
24 Push-ups Run 3min easy lb brick 16 Push-ups minute perform 6 Accumulate 6min
28 Sit-ups 100 Push-ups 20 4-count flutter kicks 16 Walking Lunges Burpees treading water w/
9 strict Pull-ups Run 3min easy 8 Pull-ups 20lb brick
Training: Training: +
Training: Training: Swim 40min easy Training: Run 10km w/ 10lb Accumulate 20min of
A1: Deadlift @2111 x 6- 80# ruck march w/ Run 50min easy A1: Barbell Walking Lunges @ pack @ 90% effort swimming in combat
8; rest 60sec x 5 10lb sledge hammer 80# ruck march 60min 2010 x 7-9/leg; rest 60sec x 5 Ruck 9km w/ 90# ruck pants, shirt, and boots
A2: CGBP @ 31X0 x 6-8; carried at the ready easy A2: Bent Over Barbell Rows @ @ 90% effort +
rest 60sec x 5 90 minutes @ easy 3011 x 7-9; rest 60sec x 5 Accumulate 6min
B1: 4-Count Flutter Kicks pace Note: Keep HR under B1: Barbell Good Mornings @ Note: Goal is to treading water w/
x 35; rest 45sec x 5 135bpm 3111 x 7-9; rest 60sec x 4 maintain a hard but 20lb brick
B2: AMRAP Sit-ups (feet SESSION 75 B2: AMRAP Knees to Elbows; steady pace
unhooked); rest 45sec x 5 PM rest 60sec x 4 Note: Keep HR
+ Goal: Aerobic + below 135bpm
AMRAP Burpees in Power AMRAP Ball Slams 20# in
20seconds 20seconds SESSION 78
Rest 3:30 Training: Rest 3:30 PM
x6 18min AMRAP @ X6 Goal: Combatives
85%
Note: If you reach the top 50m sled push Note: If you reach the top of the Training:
of the rep range, you Run 200m w/ rep range, you MUST go up in 60-90 min BJJ Class
MUST go up in weight on sandbag on weight on the next set
the next set shoulder Note: Keep HR under
15 Push-ups Push as hard as you possibly 150bpm throughout
Push as hard as you Walking Rest can for Ball Slams
possibly can for Burpees 12min
x2
13
Goal: MINI-
Goal: Strength AM Goal: Aerobic Base OFF- Rest Day Goal: MINI- SELECTION Goal: MINI-SELECTION
Goal: Aerobic Base SELECTION
Warm-Up: Warm-Up: 0200:
3 Rounds NOT for Warm-Up: 3 Rounds NOT for time: 1600: 15min AMRAP: 0200:
time: NOT for time: Tread water 1min w/ 10lb 2.4km run for time 1- 10 box jumps 24” 20min AMRAP
12 Push-ups Run 3min easy brick Max Push-ups in 2- Hold the squat 5 Pull-ups
14 Sit-ups 50 walking lunges w/ L Side Bridge 30sec 2min position with back 10 Push-ups
5 strict Pull-ups sledge hammer carried R Side Bridge 30sec Max Sit-ups in 2min against the wall and legs 15 Squats
overhead Max Pull-ups in 2min at 90degrees for 15secs
Training: Run 3min easy Training: 3- Run 50m out and 0800:
A1: Build to a 5RM Swim 25min easy 2100: 50m back as fast as 10 rounds for time
Deadlift Training: Run 35min easy 8 km ruck march 80# possible (100%) Swim 100m
A2: Build to a 5RM 80# ruck march w/ 10lb 80# ruck march 45min Tread water for 2min w/
CGBP sledge hammer easy 2200-0200: Sleep 0800: brick
+ carried at the ready (sleep only inside 10 rounds for time
AMRAP Burpees in 100 minutes @ easy pace Note: Keep HR under these designated areas Swim 25m in combats 1400:
2minutes 135bpm this weekend) 10 Burpees 30min AMRAP
Note: Keep HR under 20 x 4-count flutter 20 Walking Lunges w/ heavy
135 bpm kicks sandbag in rack position.
20 Heavy Sandbag ground to
SESSION 81 1400: Safely complete a overhead
PM polar bear dip. Do not 20 Heavy Sandbag Thrusters
20min AMRAP complete this alone.
Burpees 1400:
2000: Run 3km
Run 8km to gym Ruck March 3km w/ 80# ruck
Row 2km Run 3km
30 thrusters 135# Ruck March 3km w/ 90# ruck
Row 2km Run 3km
Run 8km home Ruck March 3km w/ 100#
ruck
2200-0200: Sleep (sleep
only inside these Mini Selection Finished
designated areas this
weekend)
14
OFF- REST DAY Goal: Recovery Goal: Anaerobic Goal: Aerobic Base Goal: Anaerobic Power AM OFF- Rest Day
Power Goal: Swim Proficiency
Warm-Up: Warm-Up: Warm-Up:
Tread Water 10min Warm-Up: Run easy 10min 35 Push-ups Training:
30 Push-ups 12 Pull-ups Accumulate 7min treading
Training: 10 Pull-ups Training: 55 Sit-ups water w/ 20lb brick
Swim 30min easy 45 Sit-ups Ruck march w/ 70# +
ruck and 10lb sledge Training: Accumulate 25min of
Note: Training: hammer Run 400m very fast swimming in combat pants,
Keep HR under 135bpm AMRAP Burpees in 2 hours easy Rest 6min shirt, and boots
60seconds x4 +
Rest 6min Note: + Accumulate 7min treading
x4 Keep HR under Walk 15min water w/ 20lb brick
+ 135bpm +
Walk 15min Run 400m very fast SESSION 91
+ Rest 6min PM
AMRAP KBS 1.5pd x4 Goal: Combatives
in 60 seconds
Rest 6min Note: Very hard but Training:
x4 sustainable pace, goal is same 60-90 min Boxing Class
reps on every set
Note: Very hard and Note: Keep HR under 150bpm
sustainable pace, goal throughout
is same reps on every
set
15
Monday Tuesday Wednesday Thursday Friday
CONGRATULATIONS!
Goal: Anaerobic Power Goal: Aerobic Endurance Goal: Anaerobic Power Goal: Recovery Goal: Recovery
You have completed the 14 week
Warm-Up: Training: Warm-Up: Warm-Up: Training: CSOR Selection Training Program.
40 Push-ups Run 8km @ 85% effort 45 Push-ups Accumulate 10min treading Run 30sec @ 85% You should be well prepared to
14 Pull-ups Run 8km w/ 15lb pack @ 16 Pull-ups water w/ 10lb brick Walk 45sec face the challenges that will be
55 Sit-ups 85% effort 60 Sit-ups x 20 presented to you. If you have
Training: completed this program then you
Training: Note: Moderately hard and Training: Swim 30min easy Note: are more than physically fit enough
AMRAP Burpees in sustainable pace Run 400m very fast Do not burn out on to complete the selection phase.
60seconds throughout. Rest 6min Note: this! Keep your attitude in check, and
Rest 6min x5 Keep HR under 135bpm don’t quit! Let us know if and
x5 + when you are successful with the
+ Walk 15min selection process.
Walk 15min +
+ Run 400m very fast Please help us improve our ability
AMRAP KBS 1.5pd in 60 Rest 6min to coach other clients by sending us
seconds x5 your feedback at:
Rest 6min info@elitetrainingprograms.com
x5 Note: Very hard but
sustainable pace, goal
Note: Very hard and is same reps on every
sustainable pace, goal is set
same reps on every set
16

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14 Week Canadian Special Forces Training Plan

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CSOR SELECTION TRAINING PLAN, Version 1.

14 Week CSOR Selection

TRAINING PLAN OVERVIEW

See you on the other side!

Notes: Goal for step-

Notes: Goal for step-ups

2200-0200: Sleep (this Mini Selection

Note: If you reach the top of Training:

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