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14 Week Canadian Special Forces Training Plan
14 Week Canadian Special Forces Training Plan
**************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.
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.
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.
Wes Kennedy
Owner, Elite Training Programs
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Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING
PLAN, Version 1.0
Monday Tuesday Wednesday
Thursday Friday Saturday Sunday
SESSION 15 SESSION 16 SESSION 17 SESSION
18 SESSION 19 SESSION 20
Sunday night)
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Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING
PLAN, Version 1.0
Monday Tuesday Wednesday
Thursday Friday Saturday
Sunday
SESSION 43 SESSION 44 SESSION
45 SESSION 46 SESSION 47
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Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING
PLAN, Version 1.0
Monday Tuesday Wednesday
Thursday Friday Saturday
Sunday
SESSION 57 SESSION 58 SESSION 60
SESSION 61 SESSION 62 SESSION 63
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Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING
PLAN, Version 1.0
Monday Tuesday Wednesday
Thursday Friday Saturday Sunday
SESSION 65 SESSION 66 SESSION 68
SESSION 69 SESSION 70 SESSION 71
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Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING
PLAN, Version 1.0
Monday Tuesday Wednesday
Thursday Friday Saturday Sunday
SESSION 73 SESSION 74 SESSION 75
SESSION 76 SESSION 76 SESSION 77
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Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN,
Version 1.0
Monday Tuesday Wednesday Thursday
Friday Saturday Sunday
SESSION 79 SESSION 80 SESSION 82
SESSION 83 SESSION 84 SESSION 85
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.
ruck
weekend)
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Copyright Elite Training Programs 2013
CSOR SELECTION TRAINING PLAN,
Version 1.0
Monday Tuesday Wednesday Thursday
Friday Saturday Sunday
SESSION 86 SESSION 87 SESSION 88
SESSION 89 SESSION 90
CONGRATULATIONS!
Goal: Anaerobic Power Goal: Aerobic Endurance Goal: Anaerobic Power
Goal: Recovery Goal: Recovery
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Copyright Elite Training Programs 2013