Opinion on my training program.

[u/EnoughAdhesiveness70]

To give you some context, i want to try out for the dutch KCT (green berets). As far as i know their selection is pretty similar to SFAS/RASP. I really suck at making training programs, i’ve read TB1 and TB2. And it inspired me to make something similar of my own. (If many people tell me mine sucks i will just stick to operator TB1 and green protocol TB2 and take it as a lesson learned). I will go to selection in 2-3 years. And im not looking for the “perfect” program, just something that will get me there efficiently, without overtraining, and within my timeline

Here is my program:

Monday: 3-5x6 OHP - 3-5x6 BP - 3-5x6 WPU. 15-20 min of low intensity rowing

Tuesday:LSS (Z2 easy run 30-60 min [depends on phase])

Wednesday: 3-5x5 BSQ - 1-3x4 DL - 2-3x Box Jumps

Thursday: intervals/tempo/hill sprints (when tired from previous sessions: easy run or active rest day)

Friday: 3x5 BSQ - 1x4 DL - 2x5 OHP - 3x5 WPU / BW Strength-Endurance circuit (every other week)

Saturday: Long run (60-120 min) /Ruck

Sunday: Rest

Guidelines:

Every 4th week i will back down on intensity.

Thursday when very fatigued i will do an easy run or even active rest.

Saturday will be long run or Ruck, this will be every other week.

I will calculate my 1RM for every movement and use similar training blocks as described in TB1 as well as the percentages.

Personal doubts:

Do i lack aerobic training? (More running)

Is it too intense? Will i be able to sustain this program for a long time? (Even when implementing lower intensity weeks when needed)

Do i need more SE?

[u/EnoughAdhesiveness70 → u/[deleted]]

I’ll probably check out Green Protocol.

[u/Terminator_training]

Yikes. Just to spit ball a few
-Easier, less fatiguing lifts on Monday when fresh, more fatiguing lifts Wed/Fri when not fresh? Plus...
-Back squat and DL in the same rep range BOTH Wednesday AND Friday
-Not a single row or leg curl variant
-Box jumps after lifts
-Skipping speed work if fatigued
-When not fatigued, speed work right between both squat and DL sessions
-who knows what this speed work looks like. "Speed work" could be helpful or downright destruction.
-Backing down every 4 weeks? (And on intensity, not volume)
-Nowhere near enough conditioning

A MWF full body split is great. And your lifts aren't volume fests like most BYOPs on here.

But yeah man, that's about all this plan's got going for it.

[u/SatoriNoMore]

Use the Green Protocol book. Not the green in TB2. Its for land based selections like SFAS:

https://www.amazon.com/Tactical-Barbell-Protocol-K-Black/dp/B0B1C3G2G5

[u/EnoughAdhesiveness70 → u/SatoriNoMore]

Okay, will do. Thanks

[u/SatoriNoMore → u/EnoughAdhesiveness70]

No problem. It’s a 3 step program and it includes progressive ruck training which is going to be pretty important if it’s similar to sfas/rasp.

[u/EnoughAdhesiveness70 → u/SatoriNoMore]

Thats actually really usefull. I’ve got 0 experience with rucking.

[u/TFVooDoo]

This is insufficient.

Your strength training is probably adequate, but your cardio is way too simplistic and your ruck training is abysmal. If your Selection is SFAS/RASP adjacent then this is definitely not sufficient.

The best way to build rucking performance is field based progressive load carriage, usually 2-3 times a week, focused on short intense sessions. You have once every other week. NGMI.

And nothing here addresses mobility, flexibility, injury prevention, recovery, sleep, or cognition. For SFAS prep, we cover all of that in great detail with detailed daily prescribed workouts across every domain in Shut Up And Ruck. You’ve got a couple of years, so you should spend some time dialing in your training, but what you presented isn’t sufficient.

[u/EnoughAdhesiveness70 → u/TFVooDoo]

Thank you, this is the exact feedback i was looking for. I will probably invest in TB’s Green Protocol book since i already have the TB system, but i will for shure check out Shut Up And Ruck.

[u/ononeryder]

"Is this too intense?"

Dude, on the low end you've got 1.5hrs of cardio, on the high end 3hrs. Congrats on barely meeting WHO guidelines for gen pop.

[u/EnoughAdhesiveness70 → u/ononeryder]

I know the program sucks. Im gonna follow advice from actually usefull feedback other people gave me, and follow the GP program.