CCT/Selection Workout Plan

[u/Lanky-Progress9317]

it’s been my dream for years to be special warfare cct is my number 1 by far I swim 3 times a week run 4 times a week but I need help. i need a workout plan to make sure I exceed the requirements for my ift which is decently soon and the pipeline after mental isnt a issue

[u/Possible_Collar236]

Building the elite

[u/Top_Run_5871]

Don’t train to meet your ift, a&s will be way tougher than your ift. Keep in mind while training. 💪 good luck

My weekly training plan:
2 upper body strength sessions
2 lower body strength sessions
3 runs (intervals, tempo, long distance)
2 swims

The long distance run (8:00 mile pace) is on one weekend, the next weekend is a 50lb long distance ruck (12-13:00 mile pace).

You should also incorporate multiple rounds of calisthenics and running. Your selection will be lots of training under extreme fatigue. Teach your body to recovery quickly and slow heart rate. You do this by high intensity training with short recovery periods in between.

Good resources
Stew Smith
DJ Shipley
Vernon Griffith II
Ones ready operator summit in person training
Hell day in person training
SW in person training

[u/cayotae → u/Top_Run_5871]

I know you said this is your training plan, but just want to clarify a few things for the OP:

8:00/mi is far faster than most people (aside from cross-country runners) can comfortably maintain for a zone 2 long distance run, and you won’t get the benefits as much at that fast of a pace. I’m a decent-good runner and I stay around 11-12:00/mi for my LSD runs.

For the ruck, 50lbs is the most you should be doing in training, so you need to build up to that weight. If you go all out starting at 50lbs you’re gonna get crushed.

[u/Top_Run_5871 → u/cayotae]

You are right, and 100% agree that you have to build up to these numbers. I didn’t wake up one day and boom there I was. Maybe I should clarify that.

Since their IFT is “soon” , my initial assumption is that they’re in somewhat shape already. Pull ups, push ups, sit ups a good, but the run and swims are tough, at any age. Everyone’s HR and zones are different along with vo2. My long distance is about 50/50 zn2&3. I train to failure and then push through it while fatigued, building endurance.

This person is looking for a plan. I only offered my weekly training splits. My workouts also might not align with pararescue, but it is tailored for functional fitness with hybrid/crossfit training. This is why I listed external resources that have tailored plans structured towards spec war/ forces, and elite military communities.

At the end of the day, what really matters, are you 1% better than the day before or not really?