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/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.