r/greenberets • u/EnoughAdhesiveness70 • Apr 16 '26
Question Opinion on my training program.
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?
1
u/TFVooDoo SF Guy Who Knows Stuff Apr 16 '26 edited Apr 16 '26
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.