PRO’S GUIDE TO SF SELECTION & ASSESSMENT
3 WEEK TRAINING PLAN
ABOUT THIS PLAN
EXERCISES DESCRIPTIONS
This plan does not take into account any factors like requirements specific to YOUR selection, your current fitness level, personal weaknesses, training time available per week or
time until selection. It is meant to give you a general impression of what a training plan for
selection might look like and can be used to improve your general physical preparedness
with an emphasis on general requirements during the selection process. In any case it has
to be adjusted to fit YOUR personal situation in order to deliver good results and not lead to
overtraining or injury.
For most exercises that you are not familiar with,
you will find plenty of examples online. We have
put additional details for some of the more uncommon ones down below.
GATHERING INTEL BEFORE THE SELECTION
The selection begins with you getting as much information on what you can expect from an
SF Selection process. Information can come from 2 channels, official and unofficial.
In official information you can find physical requirements. Generally, the physical standards
are different for every unit.
Inside information can be gained from someone that was already a part of the selection
process. You might want to ask them about the preparation and what he would change
about it if he had a chance. Nowadays there is also a lot of content and podcasts from
people that were a part of the process, so it's worth looking into.
WATCH THE VIDEO
SERIES HERE
STRENGTH
All reps have to be completed with good technique. If your technique
is sub-par, the rep doesn’t count and your set is over…so don’t go too
heavy. 5 sets means 5 working sets, warm-up sets are not included.
Sets and reps are not set in stone but are meant to give you an idea of
what we are trying to accomplish that day. So 5x3 means 5 heavy sets
around 3 reps, 5,4,3,2,1,1,1 means increasing your weight while decreasing your reps until you hit a few singles with very heavy weight.
RUN OR CARRY
Tempo/Threshold Run
10 min @80-90% HRmax, then jog 30 min @70-80% HRmax, then walk
50 min @60-70% HRmax
Sprint
40m sprint, rest 2-3 min, stop after 10 sprints or when your time
drops by more than 0,2 sec. If at any time when doing sprints something in your lower body feels funny, stop. 1 or 2 additional sprints are
not worth risking an injury.
Shuttle Run
10m, 10 times. This is about acceleration, deceleration and changing
direction, so the emphasis is more on technique than intensity. Work
on becoming more efficient and avoid unnecessary steps. Start in the
center of the distance (ie 10m), run left for 5m, turn right 180 and run
10m, turn left 180 and run 5m back to your starting point. Rest 1
minute. Repeat.
METCON
Intensity for all Metcons as to be high, at least 8 on a scale of 1-10.
However, NEVER increase intensity to the point where your technique
suffers. This will only lead to injury. The main difference in the Metcons is the time frame.
Design your own workouts with the following preferences in mind:
• Use full body movements (Assault Bike, Lift things from ground to
overhead)
• Less technical exercises are better, because you can increase their
intensity (Sled Push, Farmers Walk, Burpees)
• Use exercises that are not similar to the day’s Strength or Carry/Run
part
• Awkward objects are a bonus (Sandbag, Strongman stuff)
• Use movements through all planes of motion, especially the transversal plane (Sandbag Ground to Shoulder, Sledgehammer
LITVINOV
3 rounds of: 8 heavy Front Squat followed immediately by a 400m
sprint. Rest for as long as the set took you to complete. Alternatives for
the Front Squats is any full body heavy lift, for the 400m run you can
substitute anything similar that takes about 60 seconds like hill sprint,
sled push or band resisted runs.
60 MINUTES GRINDER
Use bodyweight movements like Burpees, Jumping Jacks, Squats,
Lunges, Push Ups, Moving Planks etc. Pick 6-10 movements and keep
alternating them every minute. Go 60 minutes without rest.
WEEK 1
After every three training days insert one day of active recovery.
WARM UP
WATCH THE VIDEO
SERIES HERE
3 rounds of: 8 heavy Front Squat followed immediately by a 400m sprint.
Rest for as long as the set took you to complete. Alternatives for the Front Squats
is any full body heavy lift, for the 400m run you can substitute anything similar
that takes about 60 seconds like hill sprint, sled push or band resisted runs.
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
Weighted Pull Ups
Single Leg Squats
1 arm push ups
Rope or Sled Pull, 5x20m
Atlas Stone Lifts
SETS
REPS
5
3 3 3 3 3
2. METCON
Litvinov
3. RUN OR CARRY
Ruck Walk
90 min with 15kg
at 60-70% HRmax
1. STRENGTH
SETS
3
REPS
8 8 8
2. METCON
12 min
3. RUN OR CARRY
• Farmers Walk
6x50m
• Contralateral Crawl
1. STRENGTH
SETS
REPS
5
3 3 3 3 3
2. METCON
Circuit 40sec work/20 sec
rest, 5 rounds of 4 exercises
3. RUN OR CARRY
Sprint 40m, rest 2-3 min,
stop after 10 times
or when your time drops
by more than 0,2 sec
1. STRENGTH
ACTIVE RECOVERY
1. STRENGTH
2. METCON
2 workouts each less than
5 minutes with 2 min rest
in between
3. RUN OR CARRY
1 round Sled Push
to exhaustion
1. STRENGTH
SETS
REPS
7 5 4 3 2 1 1 1
2. METCON
60 minutes grinder,
bodyweight
movements only
3. RUN OR CARRY
Ruck Walk 90 min w/15kg
at 60-70% HRmax
WEEK 2
After every three training days insert one day of active recovery.
WARM UP
3 rounds of: 8 heavy Front Squat followed immediately by a 400m sprint.
Rest for as long as the set took you to complete. Alternatives for the Front Squats
is any full body heavy lift, for the 400m run you can substitute anything similar
that takes about 60 seconds like hill sprint, sled push or band resisted runs.
WATCH THE VIDEO
SERIES HERE
DAY 6
DAY 7
DAY 8
DAY 9
DAY 10
Turkish Get Up
Double KB
Shoulder Press
Weighted Pistols
Legless Rope Climb (up
and down)
Power Clean,
5x4
2. METCON
8 min
3. RUN OR CARRY
1. Sandbag Bearhug
Carry for 15 min
2. 5x20m Crab Walk
SETS
3
REPS
8 8 8
2. METCON
Circuit 40sec work/20 sec
rest
3 rounds of 6 exercises
3. RUN OR CARRY
Tempo/Threshold Run,
10 min @80-90% HRmax
Jog 30 min at 70-80%
HRmax
Walk 50 min at 60-70%
HRmax
1. STRENGTH
SETS
REPS
5
3 3 3 3 3
2. METCON
2 exercises each less than
5 minutes with 2 min
rest in between
3. RUN OR CARRY
Suitcase Walk 3x200m,
switch hands every 50m
1. STRENGTH
SETS
REPS
5
1 1 1 1 1
2. METCON
Litvinov
3. RUN OR CARRY
Ruck Walk 90 min with
15kg wight at 60-70%
HRmax
1. STRENGTH
ACTIVE RECOVERY
SETS
REPS
7 1111111
1. STRENGTH
ACTIVE RECOVERY
1. STRENGTH
2. METCON
10 min
Run or Carry
400m Sandbag Carry 3/4
bodyweight, then 400m
Contralateral Crawl
After every three training days insert one day of active recovery.
3 rounds of: 8 heavy Front Squat followed immediately by a 400m sprint.
Rest for as long as the set took you to complete. Alternatives for the Front Squats
is any full body heavy lift, for the 400m run you can substitute anything similar
that takes about 60 seconds like hill sprint, sled push or band resisted runs.
DAY 11
DAY 12
DAY 13
1 arm Push Ups
Rope or Sled Pull,
5x20m
SETS
REPS
5
3 3 3 3 3
2. METCON
30 min
3. RUN OR CARRY
Shuttle run 10m
SETS
REPS
10 1 1 1 1 1 1 1 1 1 1
1. STRENGTH
2. METCON
30 min
3. RUN OR CARRY
• 10m Sled Push. Work
up to max weight.
• 5x20m Crab Walk
ACTIVE RECOVERY
1. STRENGTH
WATCH THE VIDEO
SERIES HERE
1. STRENGTH
DAY 14
1. STRENGTH
DAY 15
Keg Lift
Single Leg Squats
Weighted Pull Ups,
work up to 1 RM
SETS
REPS
7 5432111
2. METCON
Litvinov
3. RUN OR CARRY
Ruck Walk 90 min with
15kg at 60-70% HRmax
SETS
3
REPS
8 8 8
2. METCON
2 workouts each less than
5 minutes with 2 min
rest in between
3. RUN OR CARRY
• Farmers Walk 6x50m
• 5 min Contralateral
Crawl
1. STRENGTH
2. METCON
7 min
3. RUN OR CARRY
• Tempo/Threshold Run
for 10 min at 80-90%
HRmax
• Jog 30 min at 70-80%
HRmax
• Walk 50 min at 60-70%
HRmax
3-5 DAYS ACTIVE RECOVERY
WEEK 3
WARM UP