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    Week 1

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    hierophant2411
    This document outlines a 1 week training program for SFOD-D (Special Forces Operational Detachment-Delta, also known as Delta Force) with 6 sessions. Session 1 assesses strength and endurance through pushups, situps, pullups and a run. Session 2 involves a 5-mile ruck run with a heavy pack. Session 3 assesses run speed and endurance over hilly 6 miles. Session 4 is a 10-mile heavy ruck march while loaded down. Session 5 focuses on core, upper body and grip strength. Session 6 is a rest day in preparation for the next week of training. Times and repetitions are recorded to track progress.

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    © All Rights Reserved
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    Week 1

    Uploaded by

    hierophant2411
    158 views1 page
    This document outlines a 1 week training program for SFOD-D (Special Forces Operational Detachment-Delta, also known as Delta Force) with 6 sessions. Session 1 assesses strength and endurance through pushups, situps, pullups and a run. Session 2 involves a 5-mile ruck run with a heavy pack. Session 3 assesses run speed and endurance over hilly 6 miles. Session 4 is a 10-mile heavy ruck march while loaded down. Session 5 focuses on core, upper body and grip strength. Session 6 is a rest day in preparation for the next week of training. Times and repetitions are recorded to track progress.

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    This document outlines a 1 week training program for SFOD-D (Special Forces Operational Detachment-Delta, also known as Delta Force) with 6 sessions. Session 1 assesses strength and endurance through pushups, situps, pullups and a run. Session 2 involves a 5-mile ruck run with a heavy pack. Session 3 assesses run speed and endurance over hilly 6 miles. Session 4 is a 10-mile heavy ruck march while loaded down. Session 5 focuses on core, upper body and grip strength. Session 6 is a rest day in preparation for the next week of training. Times and repetitions are recorded to track progress.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    158 views1 page

    Week 1

    Uploaded by

    hierophant2411
    This document outlines a 1 week training program for SFOD-D (Special Forces Operational Detachment-Delta, also known as Delta Force) with 6 sessions. Session 1 assesses strength and endurance through pushups, situps, pullups and a run. Session 2 involves a 5-mile ruck run with a heavy pack. Session 3 assesses run speed and endurance over hilly 6 miles. Session 4 is a 10-mile heavy ruck march while loaded down. Session 5 focuses on core, upper body and grip strength. Session 6 is a rest day in preparation for the next week of training. Times and repetitions are recorded to track progress.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    4/20/2019 MTN Tactical Fitness

    SFOD-D Training- We e k 1

    SESSION 1 - AM SESSION 2 SESSION 3 SESSION 4 SESSION 5 SESSION 6

    Obj: Assessment Obj: Ruck Obj: Run Assessment Obj: Ruck Assessment Obj: Core/Upper Obj: Rest Day
    (APFT+) Run Assessment Body Assessment
    Warm up: (1) 10 Mile Heav y Ruck
    Warm up: (1) 5-Mile Ruck Run 3 Rounds f or Time Warm up:
    3 Rounds @ 45# Pack plus 10# 2x DOT Drill Load: 60#, 10 lb 4 Rounds
    2x DOT Drill Sledge or Rubber Rif le 8x Push-Ups Rubber Rif le or Sledge 3x Pull ups
    8x Push-Ups 10x Sit-Ups Hammer 5x Bench Press (95,
    10x Sit-Ups RECORD YOUR TIME Instep Stretch 115, 135, 165)
    Instep Stretch Training: RECORD YOUR TIME 10x Situps
    Rest 5 Minutes Instep Stretch
    Training: (1) Run 6 miles f or Time Lat + Pec Stretch
    - hilly, unev en terrain Training:
    (1) 2 min. Max Push-Ups
    Rest 5-10 Minutes RECORD FINISH TIME (1) Body weight
    Bench Press f or Reps
    (2) 2 min. Max Sit-Ups
    Rest 5-10 Minutes (2) Max Pull ups
    at Body weight + 25#
    (3) Max Pull ups
    Rest 5 minutes (2) 10 Minute Sandbag
    Getups @ 60#, f or
    (4) 2 Mile Run (timed) Reps
    RECORD Y OUR
    SCORES RECORD YOUR
    SCORES
    PM SESSION

    Obj: Assessment

    (1) 600x Stepups @


    40# (timed)

    RECORD FINISH TIME

    https://fitness.mtntactical.com/session.php?id=4906&page=1 1/1

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