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SAS Prep

Morrison Systems SAS Prep

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100% found this document useful (1 vote)

5K views160 pages

SAS Prep

Morrison Systems SAS Prep

Uploaded by

John Rohrer

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

Those Who Dare

The Ultimate UK Special Forces Training Program

TSGT Nathanael J. Morrison

USAF Pararescue
Copyright © 2012 Nathanael Morrison

Dedicated to the men of Her

Majesties Special Air Service, and all
Special Forces of the British
Commonwealth, with whom I have
shared some of life’s finest moments.
Thank you.

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Copyright © 2012 Nathanael Morrison

Introduction

I received part of this program from two sources. First from an old friend, Simon
Forsyth and from some lads from the Australian and New Zealand SAS in
Afghanistan. It was a program the Australian Ministry of Defense published to
prepare candidates for SAS Selection. It was rather good with the exception of the
weight training that was simply horrendous. In my first reproductions of the
program I changed all of the weight training to some kettlebell training. Many
current US Army Special Forces soldiers used the program. How effective was it?
Well, the universal complaint I received was that selection was too easy. That sums
it up pretty well and I am quite proud of those men.

It is now many years later and I have been doing a lot of rehabilitation work with
soldiers and civilians alike. One of the problems I predicted over a decade ago has
become a pandemic of sorts. That problem is one that is and will continue to get
worse over time. It was in fact first mentioned during the American Civil War.
American commanders complained that the physical condition of recruits was
inferior to those a generation earlier. By 1914 it was written into the regulations
covering physical preparation of the soldier. In 1941 and 1946 respectively, the
American War Department manuals reinforced this troubling trend. However,
following the Vietnam War, the American manuals ceased to mention this problem
and simply started to reduce the amount and types of physical training. Today
physical training in the American Armed Forces consists of a run and a few sets of
calisthenics. This is having the very negative effect you might suspect with the use of
a small amount of common sense.

Now in 2012 I have decided a complete overhaul of this program must be
completed. In doing so I must address the fact that in all English speaking societies,
the strength and stamina of the average recruit is severely lacking. Worse still, the
average man does not have the bone density, thick connective tissue and resilience
required. Most attempt to dive straight into a program that is far too intense and
suffer injury and dysfunctional adaptation that wrecks the spine and many other
negative outcomes. In order for adaptation to occur one has to put in the time and
effort in an intelligently designed program of training. There are absolutely no
shortcuts when you must thicken ligaments and increase bone density. And those
who want the easy or fast way will never make it in the ranks of the Special Air
Service. In crafting this program I have combined my most effective special
operations preparation program with a highly modified version of the original
Australian SAS preparation program. The result is what I can confidently say is the
best preparation program in the world. But then, I may be slightly biased.

I thank you for your purchase and I wish you only the best of luck in your endeavors.

-TSGT Nathanael J. Morrison, USAF Pararescue

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Copyright © 2012 Nathanael Morrison

About Swimming In The Program

This program is designed for use by any Special Operations service in the world. One
of the distinguishing features of the program is a very heavy emphasis on
swimming. The argument could be made that if one is entering the SAS, US Army
Special Forces or Rangers that one has no requirement to swim. This is not exactly
true. Many, if not most will have the opportunity to serve on dive teams and there
will be a need to swim. Special Operations forces routinely find themselves in
amphibious operations or over/on water regardless of their dive training. Many
operators have been lost to simple incidents such as accidental parachute landings
in water or in aircraft crashes. A firm base of swimming competence should be in
every operator’s personal arsenal. Therefore, in this program it is mandatory to
swim and swim well! Swimming is an excellent complement to any and all aerobic
activity and goes a long way toward developing rhythm, confidence and diverse
skills. Let it be noted that the original program had swimming in it, but we have
raised the bar to create the best swimmers in the service.

Regarding freestyle swimming, we cannot recommend any other program of
instruction more than Total Immersion: [Link]. This method will
make you a highly efficient freestyle swimmer. However, please note that most of
the swimming is performed with fins on. Unless otherwise specified, when fins are
worn you will use the “leading arm/trailing arm” method used by combat divers.
For more information please visit [Link] for more details.

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Copyright © 2012 Nathanael Morrison

Required Equipment
Description Manufacturer/Options Website
[Link]/webapp/wcs/stores/se
X-‐Vest X-‐Vest/Perform Better
rvlet/Product1_10151_10751_1003880_-‐1
[Link]
Kettlebells, 16kg (x2) World Kettlebell Club
vf-‐performance-‐kettlebell/
[Link]
Kettlebells, 24kg (x2) World Kettlebell Club
vf-‐performance-‐kettlebell/
[Link]
Kettlebells, 32kg (x2)* World Kettlebell Club
vf-‐performance-‐kettlebell/
[Link]
Rucksack, 3500-‐6000ci Mystery Ranch
patrol-‐packs/3-‐day-‐assault-‐pack
[Link]
-‐Danner Acadia or RAT
military-‐[Link]
Combat Boots

-‐Kayland Vertigo High
[Link]
Wool Socks Darn Tough [Link]
Running Shoes Your preference N/A
[Link]
Rocket Fins Aqua Lung
estore/fins/aqualung_rocket_fins.htm
[Link]
Neoprene Booties Your preference
estore/boots/wetsuit_boots.htm
TYR Flex Fins TYR [Link]
TYR Burner Fins TYR [Link]
[Link]
Diver’s Mask Promate MK040
6
[Link]
Diver’s Snorkel Aqua Lung estore/snorkeling/Aqua_Lung_Military_Snorkels.
htm
TYR Kick board TYR [Link]
[Link]
Stopwatch TYR
equipment/z-‐100-‐[Link]
Heart Rate Monitor* Polar [Link]
Source Hydration
Source [Link]-‐[Link]
Bladder
SEAL Swim Goggles Aqua Shere [Link]
Speedo type swim
TYR [Link]
trunks
BDU Top/Bottom N/A Find some old BDUs at an Army Surplus store
[Link]
diving/divers-‐nylon-‐weight-‐belt/
Weight Belt Diver’s Direct
[Link]
4-‐lb-‐weight/
Bicycle Your preference N/A

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Copyright © 2012 Nathanael Morrison

Training Resources

Ask Questions: [Link]

Personal Coaching in Colorado: [Link]/MorrisonSystem or

info@[Link]

Get Educated: [Link]

Support Videos/Q&A/Articles and More: [Link]

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Copyright © 2012 Nathanael Morrison

Frequently Asked Questions

Q: Can I mix other things into this program or add to it?
A: NO, with one exception. You may mix in a few Animal Conditioning drills from
Greg Mihovich at: [Link]

Q: I don’t think I need to do this much ruck marching. Do I have to do all of it?
A: YES. You are entering a profession that requires men to become human pack
mules. Ruck marching will be a critical task/skill for the rest of your military career.

Q: I am not joining the SAS. Can I use this program to prepare for other SOF units?
A: Absolutely! This program is designed for all SOF selection courses.

Q: What if I don’t think I am doing enough work? Can I adjust the loads?
A: NO! This is a tried and true program based on the best sports science and results
of operators world wide. It is a progressive program. The loads will get heavy
enough further into the program. Do not do more than the program calls for or you
will over train and fail. Your mission is to win, so train like it.

Q: Can I follow diets that call for carbohydrate restriction such as the Paleo diet?
A: Absolutely not! This is a very high volume program and you need the carbs! That
said, you should follow many of the ideas presented by folks like the Weston A Price
foundation and Mark Sisson (Primal Blueprint) like staying away from processed
foods and increasing your intake of organic saturated fats.

Q: Why isn’t water confidence training covered here?
A: Water confidence training is dangerous stuff if you don’t know what you’re doing.
If you know a combat diver and a lifeguard willing to help you out you can do it
prior to your swim training. We coach it here in Colorado Springs but the liability is
too high to put it in this medium. Don’t do it without a combat diver instructor and
proper rescue/medical supervision.

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Copyright © 2012 Nathanael Morrison

Training Notes

1. RUNNING NOTES
a. 1-‐CHI: Continuous High Intensity. During this run you must run at a pace
that makes it impossible to speak in complete sentences. This is the
lactate threshold. It is a hard run but not a sprint.
b. 2-‐LSD: Long Slow Distance. During this run you are running at a
comfortable jog and can talk to a running partner in complete sentences.
It should not be so slow that it becomes a shuffle.
c. 3-‐INT: Intervals. Intervals are composed of 400-‐meter (440-‐yard/quarter
mile) sprints. These sprints are run at a [Link] (70 second) pace. At the
halfway point you should be at 33-‐35 seconds.
2. RUCK MARCH NOTES
a. General: The weights listed should not include the water you are going to
take with you. The amount of water you take does not need to exceed
700ml per hour since you will not be able to drink and digest any more
than that.
b. R1: When walking at a moderate pace you should be able to hold a
conversation, but with some difficulty. You can form complete sentences
but barely.
c. R2: When walking at a fast pace you should be able to speak 2-‐4 word
sentences with some difficulty. It is critical that you be able to do this
because if you can’t, you’re going to fast.
3. SWIMMING NOTES
a. See swimming legend below
4. CALISTHENICS NOTES
a. C1: Strength Day: You should choose a load that you would fail with
between 5-‐7 reps.
b. C2: Hypertrophy Day: You should choose a load that would have you fail
between 10-‐15 reps
c. C3: Endurance: You first need to know your repetition maximum. Then
use the number of reps that is the percentage listed. Alternatively, if you
know your 1-‐repetition maximum, you may use the listed percentage of
that figure.
5. LIFTING NOTES
a. L1: Strength Training: Use a weight that you can just barely achieve 5x5
without breaking perfect form.
b. L2: Stamina Training: Use a weight that is approximately 50-‐70% of your
max.

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Copyright © 2012 Nathanael Morrison

SWIMMING LEGEND
FR = Freestyle Z = Zoomers/TYR Burners
FS = Fin Swim T = TYR Flex Fins
DS = Distance Swim R = Rocket Fins
SS = Snorkel Swim
KB = Kick Board

FR: Freestyle stroke is used. Swim at a CHI pace.
FS: Fin Swim: Leading arm/trailing arm technique using the fins specified. Swim at a
CHI pace.
DS: Distance Swim. The LSD of swimming.
SS: Snorkel Swim. Requires goggles and snorkel. Designed to teach you to breath
from the mouth only! ;)
KB: Kickboard. For developing speed stamina and perfecting kicking patterns. Max
effort on these!

Ruck Weight Chart
Bodyweight:
Body Weight % Calculated Load Actual Load
20%
25%
30%
35%
40%
45%
50%
-Round to the nearest 5

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Copyright © 2012 Nathanael Morrison

Training Tips
± Drink water before, during, and after training. A 5-‐8% CHO solution every
20-‐30 min is a good idea. After training eat or drink something with a 3:1
ratio of carbs to protein. Eat a high carb and protein meal within 1-‐3hrs.
Saturated fats like butter and coconut oil will help as well.

± On the longer training sessions eat high carbohydrate snacks such as Cliff
Shots to maintain carbohydrates.

± Do not wear heavily cushioned boots or shoes. Danner Acadia boots are
perfect. Your feet will be sore at first but they will adapt. You may wish to
soak your feet in a menthol/mint based Epsom Salt product at night. Use of
Bag Balm and a Ped-‐Egg will keep your feet healthy and blister free.

± Warm up for most training session with a warm-‐up flow.

± On Pack Walks over 3hrs, rest 10min every 60min.

± Train on soft surfaces to reduce injury (i.e. grass, gravel, wilderness)

± If you do not recover from the previous days training, have a rest day

± If you feel good, do NOT add in extra training

± Make sure that your water intake is 500-‐700ml/hr. It is a good idea to add a
pinch of organic sea salt to each liter.

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Copyright © 2012 Nathanael Morrison

Training Glossary
1RM – 1 Repetition Maximum. A weight you can lift for only one repetition and no
more.
BW – Bodyweight
Circuit – To perform a series of exercises one after another. There is a rest interval
between exercises and between circuits.
KB – a) Kettlebell (Giri – гири in Russian); b) Kickboard in swimming
KM - Kilometer
L – Load (weight used)
Lbs – Pounds (measure of weight)
M – Meter(s)
Mi – Mile(s)
Min – Minute(s)
R – Repetitions
Rest/Rest Interval – The amount of time you must rest between sets.
RM – Repetition Maximum. The number repetitions you are able to perform in a given
period of time.
S – Sets
Superset – To perform two exercises back-to-back with no rest. The rest interval is
conducted after the two exercises are completed. This is a micro-circuit.
%RM – Percent of Repetition Maximum
%1RM – Percent of 1 repetition maximum weight
< - Less than
> - Greater than

Lifting/Cals Set/Rep/Load Schematic

SETS x REPS x LOAD

Swimming Schematic
SETS x DISTANCE x REST INTERVAL

Conversion Calculator: [Link]

Multi-Sport Calculators: [Link]

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Copyright © 2012 Nathanael Morrison

How to Implement This Training Program

PHASE 1

1. Read the program in its entirety.
2. Obtain the required equipment.
3. Take the initial P.A.S.T. test
4. Test your maximum lifts
5. Program the appropriate numbers into the first 4 weeks of training.
6. EXECUTE Cycle 1.1
7. Take the Cycle 1 MID-‐CYCLE P.A.S.T. test and retest your max lifts on a Saturday.
Re-‐calculate your numbers and program them into Cycle 1.2.
8. EXECUTE Cycle 1.2
9. Take the Cycle 1 END-‐CYCLE P.A.S.T. test and retest your max lifts on a Saturday.
Re-‐calculate your numbers and program them into Cycle 2.1.
10. EXECUTE Cycle 2.1.
11. Take the Cycle 2 MID-‐CYCLE P.A.S.T. test and retest your max lifts on a Saturday.
Re-‐calculate your numbers and program them into Cycle 2.2.
12. EXECUTE Cycle 2.2.
13. Take the Cycle 2 END-‐CYCLE P.A.S.T. test and retest your max lifts on a Saturday.
Record your numbers and bask in the glow of a job well done!

PHASE 2

1. Execute the Phase 2 program as written and record your numbers on the
worksheets provided.
2. In this section of the book I have included only two worksheets per week for
weight training. In some weeks there are four workouts. Thus you will simply
need to print a few extra sheets.
3. DO NOT deviate from the plan as written unless you need to reduce loads or
reps. Never add!

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Copyright © 2012 Nathanael Morrison

How to Conduct a Training Session

1. Get something in your stomach. Do not workout without at least a large glass of
orange juice 30 minutes prior.
2. Perform a warm-‐up mobility flow first (see videos on
[Link])
3. Unless otherwise indicated, perform calisthenics and lifting exercises in
Horizontal manner. That is, perform all the sets of one exercise before moving on
to the next exercise. Ensure you take 2-‐minute rest intervals between each set!
4. Record and track everything!! To make this easy you can purchase the STS PREP
Training Log.
5. You have not completed the workout until you have stretched properly.
6. Hydrate throughout.
7. Eat a good meal, even if it is small after you stretch.

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Copyright © 2012 Nathanael Morrison

Cycle 1 Initial PAST Test

START of Cycle 1.1

Date: Start Time: End Time:
Calisthenics 1.5 Mile 500 Meter 12 Mile
Run Swim Ruck
Pull-‐ Push-‐ Flutter
Sit-‐ups Time Time Time
ups ups Kicks
2 min 2 min 2 min 2 min Freestyle 55lbs (DRY)
Stroke

Target Numbers/Times
15 75 75 100 10 min 9 min 2hrs 45min
Rest Intervals: NOTES:

Between
Calisthenics: 5min

Cals to Run: 5 min

Run to Swim: 20 min

Swim to Ruck: 20
min

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Copyright © 2012 Nathanael Morrison

Determine Your Numbers (Phase 1)

Push-Ups Ruck Progression

Ability If your Your reps are: Cycle Week %BW Miles Pace
Group Max is: Reps 1 20% 5 Fast/Mod
A <40 10-‐15 2 25% 5 Mod/Fast
B 40-‐60 15-‐20 3 30% 5 Fast/Mod
4 35% 5 Mod/Fast
C
D
60-‐80
80-‐100
20-‐25
30-‐40
1 5 40% 5 Fast/Mod
E >100 40-‐50 6 40% 5 Mod/Fast
7 45% 5 Fast/Mod
8 45% 5 Mod/Fast
Sit-Ups 9 50% 5 Fast/Mod
Ability If your Your reps are: 10 50% 5 Mod/Fast
Group Max is: Reps 11 50% 6 Fast/Mod
A <40 10-‐15 12 50% 8 Mod/Fast
B 40-‐60 15-‐20
2 13 50% 10 Fast/Mod
C 60-‐80 20-‐25 14 50% 12 Mod/Fast
D 80-‐100 30-‐40 15 45% 14 Fast/Mod
E >100 40-‐50 16 40% 16 Mod/Fast

Pull-Ups
Ability If your Your reps are:
Group Max is: Reps
A <6 2-‐3
B 6-‐9 4-‐5
C 10-‐12 5-‐6
D 13-‐15 8-‐10
E >15 10-‐12

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Copyright © 2012 Nathanael Morrison

Phase 1

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Copyright © 2012 Nathanael Morrison

Week 1 SAS Prep Phase 1 – Cycle 1

Day Time Activity Uniform
AM CHI RUN: 15 min
M Noon SWIM TRAINING: 500m (R) <10min (10 Laps)
PM STRENGTH CALS 1
AM RUCK MARCH, Moderate Pace, 20% Bodyweight, 5 miles
T Noon
PM STRENGTH LIFTING 1
AM LSD RUN: 1.5 miles
W Noon
PM HYPERTROPHY CALS 1
AM RUCK MARCH, Fast Pace, 20% Bodyweight, 5 miles
T Noon
PM STAMINA LIFTING 1
INT RUN:
800m slow jog & stretch for 5min
AM
4x400m (70-‐75seconds/400), between intervals jog 200m, walk 200m.
Cool Down: 800m slow jog
SWIM TRAINING:
F FR: 1x250m
KB: 2x25mx2min RI
Noon
4x25mx2min RI (Z)
FS: 8x50mx2min RI
DS: 1x250m (T)
PM ENDURANCE CALS 1

NOTES:

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Copyright © 2012 Nathanael Morrison

Strength Calisthenics 1
Purpose of Preparatory Phase
Strength Training DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% |
x/wk: 3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Push-ups 7x5x_______ R L R L R L R L R L R L R L
2. Pull-ups 7x5x______ R L R L R L R L R L R L R L
3. Sit-ups 7x5x______ R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Tactical Squats 5x15x_______ R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Copyright © 2012 Nathanael Morrison

Strength Lifting 1
Purpose of Preparatory Phase
Strength Training DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Turkish Get-up 5x5x______ per side R L R L R L R L R L R L R L
2. Front Squat 5x5x______ R L R L R L R L R L R L R L
3. Alternating Press 5x5x______ R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Copyright © 2012 Nathanael Morrison

Hypertrophy Calisthenics 1
Purpose of Preparatory Phase
Hypertrophy DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Push-ups 5x15x_____ R L R L R L R L R L R L R L R L
2. Pull-ups 5x70%RMx_____ R L R L R L R L R L R L R L R L
3. Sit-Ups 5x15x_____ R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Belly Backs 4x1:00min R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Copyright © 2012 Nathanael Morrison

Stamina Lifting 1
Purpose of Preparatory Phase
Strength Stamina DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x20x16kg R L R L R L R L
2. Kettlebell Bear Crawl 4x25mx16kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Copyright © 2012 Nathanael Morrison

Endurance Calisthenics 1
Purpose of Endurance Preparatory Phase
DATE Warm-up Flow
Training Calisthenics (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x40%RM R L R L R L R L
2. Pull-ups 4x40%RM R L R L R L R L
3. Sit-ups 4x40%RM R L R L R L R L
4. Flutter Kicks 4x25 superset with Back Crawl 4x25m R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Copyright © 2012 Nathanael Morrison

Week 2 SAS Prep Phase 1 – Cycle 1

Day Time Activity Uniform

AM CHI RUN: 15 min
SWIM TRAINING:
M Noon
750m (R) (<15:00min) 15 Laps
PM STRENGTH Cals 1
AM RUCK MARCH, Moderate Pace, 25% Bodyweight, 5 miles
SWIM TRAINING:
FR: 1x250m
KB: 4x25mx2min RI (Z)
T Noon FS: 8x50mx2min RI (T)
2x100mx3minRI (T)
4x50mx1min 30sec RI (R)
SS: 1x250m

PM STRENGTH LIFTING 1
AM LSD RUN: 2 miles
W Noon

PM HYPERTROPHY CALS 1
AM RUCK MARCH, Fast Pace, 25% Bodyweight, 5 miles
T Noon
PM STAMINA LIFTING 1
INT RUN:
800m slow jog & stretch for 5min
AM
4x400m (70-‐75seconds/400), between intervals jog 200m, walk 200m.
Cool Down: 800m slow jog
SWIM TRAINING:
F FR: 1x150m
FS: 6x25mx0:30RI (T)
Noon
5x100mx2:00RI (T)
6x50mx1:00RI (R)
SS: 1x100m

PM ENDURANCE CALS 1

NOTES:

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Copyright © 2012 Nathanael Morrison

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Copyright © 2012 Nathanael Morrison

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Copyright © 2012 Nathanael Morrison

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Copyright © 2012 Nathanael Morrison

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x20x16kg R L R L R L R L
2. Kettlebell Bear Crawl 4x25mx16kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Copyright © 2012 Nathanael Morrison

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x40%RM R L R L R L R L
2. Pull-ups 4x40%RM R L R L R L R L
3. Sit-ups 4x40%RM R L R L R L R L
4. Flutter Kicks 4x30 superset with Back Crawl 4x25m R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Copyright © 2012 Nathanael Morrison

Week 3 SAS Prep Phase 1 – Cycle 1

Day Time Activity Uniform

AM CHI RUN: 16 min
M Noon SWIM TRAINING: 1000m (R) (<20:00min) 20 Laps
PM STRENGTH CALS 1

AM RUCK MARCH, Moderate Pace, 30% Bodyweight, 5 miles
SWIM TRAINING:
FR: 1x100m
T Noon
DS: 1x500m (T)
1x500m (R)
PM STRENGTH LIFTING 1
AM LSD RUN: 2.25 miles
W Noon
PM HYPERTROPHY CALS 1
AM RUCK MARCH, Fast Pace, 30% Bodyweight, 5 miles
T Noon
PM STAMINA LIFTING 1
INT RUN:
Warm-‐up: 800m slow jog & stretch 5 min
AM
5x400m (70-‐75seconds/400) Between intervals jog 200m then walk 200m
F Cool Down: 800m slow jog
SWIM TRAINING:
Noon
DS: 1x30:00min (R), Full BDU, UDT,etc…

PM ENDURANCE CALS 1

NOTES:

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Copyright © 2012 Nathanael Morrison

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Copyright © 2012 Nathanael Morrison

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x20x16kg R L R L R L R L
2. Kettlebell Bear Crawl 4x25mx16kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

33
Copyright © 2012 Nathanael Morrison

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x40%RM R L R L R L R L
2. Pull-ups 4x40%RM R L R L R L R L
3. Sit-ups 4x40%RM R L R L R L R L
4. Flutter Kicks 4x35 superset with Back Crawl 4x25m R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

34
Copyright © 2012 Nathanael Morrison

Week 4 SAS Prep Phase 1 – Cycle 1

Day Time Activity Uniform
AM CHI RUN: 16 min
M Noon SWIM TRAINING: 1500m (R) (<30:00min) 30 Laps
PM STRENGTH CALS 1
AM RUCK MARCH, Moderate Pace, 35% Bodyweight, 5 miles
SWIM TRAINING:
FR: 1x200m
T Noon
KB: 8x50mx1min 30sec RI (Z)
FS: 8x50mx1min 30sec RI (T)
PM STRENGTH LIFTING 1

AM LSD RUN: 2.5 miles
W Noon
PM HYPERTROPHY CALS 1

AM RUCK MARCH, Fast Pace 35% Bodyweight, 5 miles
T Noon
PM STAMINA LIFTING 1
INT RUN:
Warm-‐up: 800m slow jog & stretch 5 min
AM
5x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m
Cool Down: 800m slow jog
SWIM TRAINING:
F
FR: 1x200m
Noon DS: 1x500m (<12:00) (T)
1x500m (<12:00) (R)
SS: 1x200m (R)
PM ENDURANCE CALS 1

NOTES:

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Copyright © 2012 Nathanael Morrison

36
Copyright © 2012 Nathanael Morrison

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Copyright © 2012 Nathanael Morrison

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Copyright © 2012 Nathanael Morrison

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x20x16kg R L R L R L R L
2. Kettlebell Bear Crawl 4x25mx16kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

39
Copyright © 2012 Nathanael Morrison

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x40%RM R L R L R L R L
2. Pull-ups 4x40%RM R L R L R L R L
3. Sit-ups 4x40%RM R L R L R L R L
4. Flutter Kicks 4x40 superset with Back Crawl 4x25m R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

40
Copyright © 2012 Nathanael Morrison

MID-CYCLE PHYSICAL ABILITIES & STAMINA TEST (PAST)

MID-‐CYCLE 1
Date: Start Time: End Time:
Calisthenics 1.5 Mile 500 Meter 12 Mile
Run Swim Ruck
Pull-‐ Push-‐ Flutter
Sit-‐ups Time Time Time
ups ups Kicks
2 min 2 min 2 min 2 min Freestyle 55lbs (DRY)
Stroke

Target Numbers/Times
15 75 75 100 10 min 9 min 2hrs 45min
Rest Intervals: NOTES:

Between
Calisthenics: 5min

Cals to Run: 5 min

Run to Swim: 20 min

Swim to Ruck: 20
min

Determine your training numbers using the following charts. You will use these numbers
for the next 4 weeks until your next evaluation.

41
Copyright © 2012 Nathanael Morrison

CYCLE 1.1 NOTES:

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Copyright © 2012 Nathanael Morrison

Week 5 SAS Prep Phase 1 – Cycle 1

Day Time Activity Uniform
AM CHI RUN: 17 min
M Noon SWIM TRAINING: 1750m (R) (<35:00min) 35 Laps
PM STRENGTH CALS 1

AM RUCK MARCH, Moderate Pace, 40% Bodyweight, 5 miles
SWIM TRAINING:
FR: 1x100m
FS: 8x25mx1min RI (T)
T Noon
6x50mx1min 30sec RI (T)
4x100mx2min RI (T)
2x200mx4min RI (T)
PM STRENGTH LIFTING 1
AM LSD RUN: 2.75 miles
W Noon

PM HYPERTROPHY CALS 1

AM RUCK MARCH Fast Pace, 40% Bodyweight, 5 miles
SWIM TRAINING:
FR: 5x(50FR/50KB) x3min RI (Z)
T Noon
FS: 8x50mx2MIN RI (T)
DS: 1x500m (R)
PM STAMINA LIFTING 1

INT RUN:
800m slow jog,
AM
6x400m (70-‐75seconds/400), Between intervals jog 200m then walk 200m
F Cool Down: 800m slow jog
SWIM TRAINING:
Noon
DS: 1x45:00min (R), Full BDU, UDT, etc…
PM ENDURANCE CALS 1

NOTES:

43
Copyright © 2012 Nathanael Morrison

Strength Calisthenics 1.2

Purpose of Preparatory Phase
Strength Training DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% |
x/wk: 3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Push-ups 7x5x_______ R L R L R L R L R L R L R L
2. Pull-ups 7x5x______ R L R L R L R L R L R L R L
3. Sit-ups 7x5x______ R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Tactical Squats 5x25x_______ R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

44
Copyright © 2012 Nathanael Morrison

Strength Lifting 1.2

45
Copyright © 2012 Nathanael Morrison

Hypertrophy Calisthenics 1.2

Purpose of Preparatory Phase
Hypertrophy DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Push-ups 5x15x_____ R L R L R L R L R L R L R L R L
2. Pull-ups 5x70%RMx_____ R L R L R L R L R L R L R L R L
3. Sit-Ups 5x15x_____ R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Belly Backs 4x1:30min R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

46
Copyright © 2012 Nathanael Morrison

Stamina Lifting 1.2

Purpose of Preparatory Phase
Strength Stamina DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x30x16kg R L R L R L R L
2. Kettlebell Bear Crawl 4x25mx24kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

47
Copyright © 2012 Nathanael Morrison

Endurance Calisthenics 1.2

Purpose of Endurance Preparatory Phase
DATE Warm-up Flow
Training Calisthenics (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x50%RM R L R L R L R L
2. Pull-ups 4x50%RM R L R L R L R L
3. Sit-ups 4x50%RM R L R L R L R L
4. Flutter Kicks 4x45 superset with Back Crawl 4x25m R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

48
Copyright © 2012 Nathanael Morrison

Week 6 SAS Prep Phase 1 – Cycle 1

Day Time Activity Uniform
AM CHI RUN: 17 min
M Noon SWIM TRAINING: 2000m (R) <40:00min, 40 Laps

PM STRENGTH CALS 1

AM RUCK MARCH, Moderate Pace, 40% Bodyweight, 5 miles
SWIM TRAINING:
FR: 1x(100FR/ 50KB) x3min RI (Z)
T Noon
FS: 10x50mx2min RI (T)
DS: 1x250m (T)
PM STRENGTH LIFTING 1

AM LSD RUN: 3 miles
W Noon

PM HYPERTROPHY CALS 1
AM RUCK MARCH, Fast Pace, 40% Bodyweight, 5 miles
SWIM TRAINING:
T Noon
DS: 1x1500 <30:00min (R)

PM STAMINA LIFTING 1

INT RUN:
800m slow jog
AM
6x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m
Cool Down: 800m slow jog
SWIM TRAING:
F
FR: 5x(50FR/50KB) x3min RI (Z)
Noon FS: 8x50mx2min RI (T)
4x50mx1min 30sec RI (R)
1x150mx3min RI (R)

PM ENDURANCE CALS 1

NOTES:

49
Copyright © 2012 Nathanael Morrison

Strength Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% |
x/wk: 3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Push-ups 7x5x_______ R L R L R L R L R L R L R L
2. Pull-ups 7x5x______ R L R L R L R L R L R L R L
3. Sit-ups 7x5x______ R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Tactical Squats 5x25x_______ R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

50
Copyright © 2012 Nathanael Morrison

Strength Lifting 1.2

51
Copyright © 2012 Nathanael Morrison

Hypertrophy Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Push-ups 5x15x_____ R L R L R L R L R L R L R L R L
2. Pull-ups 5x70%RMx_____ R L R L R L R L R L R L R L R L
3. Sit-Ups 5x15x_____ R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Belly Backs 4x1:30min R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

52
Copyright © 2012 Nathanael Morrison

Stamina Lifting 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x30x16kg R L R L R L R L
2. Kettlebell Bear Crawl 4x25mx24kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

53
Copyright © 2012 Nathanael Morrison

Endurance Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x50%RM R L R L R L R L
2. Pull-ups 4x50%RM R L R L R L R L
3. Sit-ups 4x50%RM R L R L R L R L
4. Flutter Kicks 4x50 superset with Back Crawl 4x25m R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

54
Copyright © 2012 Nathanael Morrison

Week 7 SAS Prep Phase 1 – Cycle 1

Day Time Activity Uniform
AM CHI RUN: 18 min
M Noon SWIM TRAINING: 2500m (R) (<50:00min) 50 Laps

PM STRENGTH CALS 1

AM RUCK MARCH, Moderate Pace, 45% Bodyweight, 5 miles
SWIM TRAINING:
FR: 5x(50FR/50KB) x3min RI (Z)
T Noon FS: 4x50mx2min RI (T)
4x100mx4min RI (T)
2x200mx5min RI (T)

PM STRENGTH LIFTING 1
AM LSD RUN: 3.5 miles
W Noon

PM HYPERTROPHY CALS 1

AM RUCK MARCH, Fast Pace, 45% Bodyweight, 5 miles
SWIM TRAINING:
FR: 1x(100FR/50KB) x3min RI (Z)
FS: 2x50mx1min 30sec RI (T)
T Noon
4x100mx3min RI (T)
2x200mx5min RI (T)
1x400m (T)

PM STAMINA LIFTING 1
INT RUN:
Warm-‐up: 800m slow jog & stretch 5min
AM
7x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m
F Cool Down: 800m slow jog
SWIM TRAINING:
Noon
DS: 1x60:00min (R), Full BDU, UDT, etc…

PM ENDURANCE CALS 1

NOTES:

55
Copyright © 2012 Nathanael Morrison

Strength Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% |
x/wk: 3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Push-ups 7x5x_______ R L R L R L R L R L R L R L
2. Pull-ups 7x5x______ R L R L R L R L R L R L R L
3. Sit-ups 7x5x______ R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Tactical Squats 5x25x_______ R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

56
Copyright © 2012 Nathanael Morrison

Strength Lifting 1.2

57
Copyright © 2012 Nathanael Morrison

Hypertrophy Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Push-ups 5x15x_____ R L R L R L R L R L R L R L R L
2. Pull-ups 5x70%RMx_____ R L R L R L R L R L R L R L R L
3. Sit-Ups 5x15x_____ R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Belly Backs 4x1:30min R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

58
Copyright © 2012 Nathanael Morrison

Stamina Lifting 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x30x16kg R L R L R L R L
2. Kettlebell Bear Crawl 4x25mx24kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

59
Copyright © 2012 Nathanael Morrison

Endurance Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x50%RM R L R L R L R L
2. Pull-ups 4x50%RM R L R L R L R L
3. Sit-ups 4x50%RM R L R L R L R L
4. Flutter Kicks 4x55 superset with Back Crawl 4x25m R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Week 8 SAS Prep Phase 1 – Cycle 1

Day Time Activity Uniform

AM CHI RUN: 18 min
M Noon SWIM TRAINING: 3000m (R) <60:00min, 60 Laps

PM STRENGTH CALS 1

AM RUCK MARCH, Moderate Pace, 45% Bodyweight, 5 miles
SWIM TRAINING:
FR: 1x(100FR/ 50KB) x2min 30sec RI (Z)
FS: 2x50mx1min 30sec RI (T)
T Noon
2x100mx2min RI (T)
2x200mx4min RI (T)
2x50mx1min 30sec RI (T)

PM STRENGTH LIFTING 1

AM LSD RUN: 4 miles
W Noon

PM HYPERTROPHY CALS 1

AM RUCK MARCH, Fast Pace, 45% Bodyweight, 5 miles
SWIM TRAINING:
T Noon
DS: 2x750m x5min RI (<15:00min) (R)
PM STAMINA LIFTING 1
INT RUN:
Warm-‐up: 800m slow jog & stretch 5min
AM
7x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m
Cool Down: 800m slow jog
F
SWIM TRAINING:
Noon FR: 5x(50FR/50KB) x3min RI (Z)
FS: 10x50m x2min RI (R) w/16lb
PM ENDURANCE CALS 1

NOTES:

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Strength Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% |
x/wk: 3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Push-ups 7x5x_______ R L R L R L R L R L R L R L
2. Pull-ups 7x5x______ R L R L R L R L R L R L R L
3. Sit-ups 7x5x______ R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Tactical Squats 5x25x_______ R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Strength Lifting 1.2

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Hypertrophy Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. Push-ups 5x15x_____ R L R L R L R L R L R L R L R L
2. Pull-ups 5x70%RMx_____ R L R L R L R L R L R L R L R L
3. Sit-Ups 5x15x_____ R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Belly Backs 4x1:30min R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Stamina Lifting 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x30x16kg R L R L R L R L
2. Kettlebell Bear Crawl 4x25mx24kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Endurance Calisthenics 1.2

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x50%RM R L R L R L R L
2. Pull-ups 4x50%RM R L R L R L R L
3. Sit-ups 4x50%RM R L R L R L R L
4. Flutter Kicks 4x60 superset with Back Crawl 4x25m R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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END-CYCLE PHYSICAL ABILITIES & STAMINA TEST (PAST)

End of Cycle 1.2

Target Numbers/Times
15 75 75 100 10 min 9 min 2hrs 45min
Rest Intervals: NOTES:

Between
Calisthenics: 5min

Cals to Run: 5 min

Run to Swim: 20 min

Swim to Ruck: 20
min

Determine your training numbers using the following charts. You will use these numbers
for the next 4 weeks until your next evaluation.

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CYCLE 1.2 NOTES:

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Phase 1
CYCLE 2

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Copyright © 2012 Nathanael Morrison

Week 9 SAS Prep Phase 1 – Cycle 2

Day Time Activity Uniform

AM CHI RUN: 19 min
SWIM TRAINING:
M Noon
3500m (R) (<70:00min) 70 laps
PM POWER/STAMINA 1

AM RUCK MARCH, Moderate Pace, 50% Bodyweight, 5 miles
SWIM TRAINING:
FR: 1x(100FR/ 50KB)x2min 30 sec RI (Z)
FS: 2x50mx1min 30sec RI (T)
T Noon 2x100mx2min RI (T)
2x200mx4min RI (T)
2x100mx2min RI (T)
2x50mx1min 30sec RI (T)
PM ENDURANCE CALS 2

AM LSD RUN: 4.5 miles
W Noon
PM MAX STRENGTH LIFTING 1

AM RUCK MARCH, Fast Pace, 50% Bodyweight, 5 miles
SWIM TRAINING:
T Noon
DS: 2x40:00min (R) 5min RI, Full BDU, UDT, etc…

PM STRENGTH CALS 2
INT RUN:
Warm up: 800m slow jog & stretch 5min
AM
8x400m (70-‐75seconds/400), etween intervals jog 200m then walk 200m.
F Cool Down: 800m slow jog
SWIM TRAINING:
Noon
1x4000m <80:00min, 80 Laps
PM MIXED STRENGTH TRAINING 1

NOTES:

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Power/Stamina Lifting 1
Purpose of Preparatory Phase
Power & Stamina DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. Superset x3: Pull-ups (50%RM) & Clapping Push-ups 3x5x_______ R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Janda Sit-ups 5x5x______ R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x40/armx16kg R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Endurance Calisthenics 2
Purpose of Preparatory Phase
Endurance Cals DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x60%RM R L R L R L R L
2. Pull-ups 4x60%RM R L R L R L R L
3. Sit-ups 4x60%RM R L R L R L R L
4. Superset x4: Flutter Kicks 4x65xBW & Iron Mikes 4x50xBW R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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MAX Strength Lifting 2

Purpose of Preparatory Phase
Strength Circuit DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. 2-Arm Clean 3x3x70%1RM R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Weighted Windmills 5x5x______ R L R L R L R L R L R L R L
2. 1-Leg Deadlift 5x5x______ R L R L R L R L R L R L R L
3. 1-Leg Squat 5x5x______ R L R L R L R L R L R L R L
4. Floor Press 5x5x______ R L R L R L R L R L R L R L
5. Renegade Row 5x5x______ R L R L R L R L R L R L R L
6. Weighted Pull-ups 5x5x______ R L R L R L R L R L R L R L
7. Get-up Sit-up 5x5x______ R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Strength Calisthenics 2
Purpose of Preparatory Phase
Strength Cals DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Push-ups 7x5x______ R L R L R L R L R L R L R L
2. Pull-ups 7x5x______ R L R L R L R L R L R L R L
3. Get-up Sit-up 7x5x______ R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Tactical Squats 4x35x______ R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Strength Lifting Mix 1

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Turkish Get-up 7x5x_____ R L R L R L R L R L R L R L
2. Limbo Lunge 7x5x______ R L R L R L R L R L R L R L
3. Windmill 7x5x_____ R L R L R L R L R L R L R L
4. Side Press 7x5x_______ R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Front Squat 4x30x24kg R L R L R L R L
2. Alt Clean & Press 4x30x24kg R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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Week 10 SAS Prep Phase 1 – Cycle 2

Day Time Activity Uniform

AM CHI RUN: 19 min
M Noon SWIM TRAINING: 4000m (R) (<80:00min) 80 laps
PM POWER/STAMINA 1

AM RUCK MARCH, Moderate Pace, 50% Bodyweight, 5 miles
T Noon

PM ENDURANCE CALS 2

AM LSD RUN: 5 miles
SWIM TRAINING:
Fin Swim: 1500m with rocket fins x27:00min
Rest & Stretch: 10:00 min.
Swim Training (sprints):
W Noon
4 x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (0:45sec rest)
PM MAX STRENGTH LIFTING 1

AM RUCK MARCH, Fast Pace, 50% Bodyweight, 5 miles
T Noon
PM STRENGTH CALS 2
INT RUN:
Warm up: 800m slow jog & stretch 5 min
AM
8x400m (70-‐75seconds/400), Between intervals jog 200m then walk 200m.
F
Cool Down: 800m slow jog
Noon SWIM TRAINING: Light Swim, 1000m Freestyle
PM MIXED STRENGTH TRAINING 1

NOTES:

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3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x60%RM R L R L R L R L
2. Pull-ups 4x60%RM R L R L R L R L
3. Sit-ups 4x60%RM R L R L R L R L
4. Superset x4: Flutter Kicks 4x70xBW & Iron Mikes 4x55xBW R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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MAX Strength Lifting 2

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Strength Lifting Mix 1

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Week 11 SAS Prep Phase 1 – Cycle 2

Day Time Activity Uniform

AM CHI RUN: 20 min
SWIM TRAINING:
M Noon
2000m in (<39:00min) (freestyle or finning)
PM POWER/STAMINA LIFTING 1

AM RUCK MARCH, Moderate Pace, 50% Bodyweight, 6 miles
T Noon

PM ENDURANCE CALS 2
AM LSD RUN: 5.5 miles
SWIM TRAINING:
Fin Swim: 1500m with rocket fins <27:00min
Rest & Stretch: 10:00 min.
Swim Training (sprints):
W Noon
4 x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (0:45sec rest)
PM MAX STRENGTH LIFTING 1

AM RUCK MARCH, Fast Pace, 50% Bodyweight, 6 miles
T Noon
PM STRENGTH CALS 1

INT RUN:
Warm-‐up: 800m slow jog & stretch 5 min
AM
9x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m.
F
Cool Down: 800m slow jog
Noon SWIM TRAINING: Light Swim, 1000m Freestyle
PM MIXED STRENGTH TRAINING 1

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3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x60%RM R L R L R L R L
2. Pull-ups 4x60%RM R L R L R L R L
3. Sit-ups 4x60%RM R L R L R L R L
4. Superset x4: Flutter Kicks 4x75xBW & Iron Mikes 4x60xBW R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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MAX Strength Lifting 2

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Strength Lifting Mix 1

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Week 12 SAS Prep Phase 1 – Cycle 2

Day Time Activity Uniform

AM CHI RUN: 20 min
M Noon SWIM TRAINING: 2000m (<39:00min)(freestyle or finning)
PM POWER/STAMINA LIFTING 1

AM MODERATE PACE 50% Bodyweight, 8 miles
T Noon

PM ENDURANCE CALS 2

AM LSD RUN: 6 miles
SWIM TRAINING:
Fin Swim: 1500m with rocket fins <27:00min
Rest & Stretch: 10:00 min.
Swim Training (sprints):
W Noon
4 x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (0:45sec rest)
PM MAX STRENGTH LIFTING 1

AM RUCK MARCH, Fast Pace, 50% Bodyweight, 8 miles
T Noon

PM STRENGTH CALS 2
INT RUN:
Warm-‐up: 800m slow jog & stretch 5min
AM
9x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m.
F
Cool Down: 800m slow jog
Noon SWIM TRAINING: Light Swim, 1000m Freestyle
PM MIXED STRENGTH LIFTING 1

NOTES:

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MID-CYCLE PHYSICAL ABILITIES & STAMINA TEST (PAST)

MID-‐CYCLE 2.1
Date: Start Time: End Time:
Calisthenics 1.5 Mile 500 Meter 12 Mile
Run Swim Ruck
Pull-‐ Push-‐ Flutter
Sit-‐ups Time Time Time
ups ups Kicks
2 min 2 min 2 min 2 min Freestyle 55lbs (DRY)
Stroke

Target Numbers/Times
15 75 75 100 10 min 9 min 2hrs 45min
Rest Intervals: NOTES:

Between
Calisthenics: 5min

Cals to Run: 5 min

Run to Swim: 20 min

Swim to Ruck: 20
min

Determine your training numbers using the following charts. You will use these numbers
for the next 4 weeks until your next evaluation.

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CYCLE 2.1 NOTES:

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Week 13 SAS Prep Phase 1 – Cycle 2

Day Time Activity Uniform
AM CHI RUN: 21 min
SWIM TRAINING:
M Noon
2000m (<39:00min) (freestyle or finning)
PM POWER/STAMINA LIFTING 1

AM RUCK MARCH, Moderate Pace, 50% Bodyweight, 10 miles
T Noon

PM ENDURANCE CALS 2

AM LSD RUN: 7 miles
SWIM TRAINING:
Fin Swim: 1500m with rocket fins <27:00min
Rest & Stretch: 10:00 min.
Swim Training (sprints):
W Noon
4 x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (0:45sec rest)
PM MAX STRENGTH LIFTING 1

AM RUCK MARCH, Fast Pace, 50% Bodyweight, 10 miles
T Noon

PM STRENGTH CALS 2
INT RUN:
Warm-‐up: 800m slow jog & stretch 5min
AM
10x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m
F
Cool Down: 800m slow jog
Noon SWIM TRAINING: Light Swim, 1000m Freestyle
PM MIXED STRENGTH TRAINING 1

NOTES:

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3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x60%RM R L R L R L R L
2. Pull-ups 4x60%RM R L R L R L R L
3. Sit-ups 4x60%RM R L R L R L R L
4. Superset x4: Flutter Kicks 4x80xBW & Iron Mikes 4x65xBW R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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MAX Strength Lifting 2

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Strength Lifting Mix 1

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Week 14 SAS Prep Phase 1 – Cycle 2

Day Time Activity Uniform

AM CHI RUN: 22 min
M Noon SWIM TRAINING: 2000m (<39:00min) (freestyle or finning)
PM POWER/STAMINA LIFTING 1
AM RUCK MARCH, Moderate Pace, 50% Bodyweight, 12 miles
T Noon

PM ENDURANCE CALS 2

AM LSD RUN: 8 miles
SWIM TRAINING:
Fin Swim: 1500m with rocket fins <27:00min
Rest & Stretch: 10:00 min.
Swim Training (sprints):
W Noon
4 x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (0:45sec rest)
PM MAX STRENGTH LIFTING 1

AM RUCK MARCH, Fast Pace, 50% Bodyweight, 12 miles
T Noon
PM STRENGTH CALS 2
INT RUN:
Warm-‐up: 800m slow jog
AM
10x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m
F
Cool Down: 800m slow jog
Noon SWIM TRAINING: Light Swim, 1000m Freestyle
PM MIXED STRENGTH TRAINING 1

NOTES:

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3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x60%RM R L R L R L R L
2. Pull-ups 4x60%RM R L R L R L R L
3. Sit-ups 4x60%RM R L R L R L R L
4. Superset x4: Flutter Kicks 4x85xBW & Iron Mikes 4x70xBW R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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MAX Strength Lifting 2

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101
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Strength Lifting Mix 1

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Week 15 SAS Prep Phase 1 – Cycle 2

Day Time Activity Uniform
AM CHI RUN: 23 min
M Noon SWIM TRAINING: 2000m (<39:00min) (freestyle or finning)
PM POWER/STAMINA LIFTING 1

AM RUCK MARCH, Moderate Pace, 45% Bodyweight, 14 miles
T Noon

PM ENDURANCE CALS 2

AM LSD RUN: 9 miles
SWIM TRAINING:
Fin Swim: 1500m with rocket fins <27:00min
Rest & Stretch: 10:00 min.
Swim Training (sprints):
W Noon
4 x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (0:45sec rest)
PM MAX STRENGTH LIFTING 1

AM RUCK MARCH, Fast Pace, 45% Bodyweight, 14 miles
T Noon

PM STRENGTH CALS 2
INT RUN:
Warm-‐up: 800m slow jog & stretch 5min
AM
8x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m
F
Cool Down: 800m slow jog
Noon SWIM TRAINING: Light Swim, 1000m Freestyle
PM MIXED STRENGTH TRAINING 1

NOTES:

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3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x60%RM R L R L R L R L
2. Pull-ups 4x60%RM R L R L R L R L
3. Sit-ups 4x60%RM R L R L R L R L
4. Superset x4: Flutter Kicks 4x90xBW & Iron Mikes 4x75xBW R L R L R L R L
Concluding Phase Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

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MAX Strength Lifting 2

Strength Lifting Mix 1

Week 16 SAS Prep Phase 1 – Cycle 2

Day Time Activity Uniform
AM CHI RUN: 24 min
M Noon SWIM TRAINING: 2000m (<39:00min) (freestyle or finning)
PM POWER/STAMINA 1
AM RUCK MARCH, Moderate Pace, 40% Bodyweight, 16 miles
T Noon
PM ENDURANCE CALS 2

AM LSD RUN: 10 miles
SWIM TRAINING:
Fin Swim: 1500m with rocket fins <27:00min
Rest & Stretch: 10:00 min.
Swim Training (sprints):
W Noon
4 x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (0:45sec rest)
PM MAX STRENGTH LIFTING 1

AM RUCK MARCH, Fast Pace, 40% Bodyweight, 16 miles
T Noon
PM STRENGTH CALS 2
INT RUN:
Warm-‐up: 800m slow jog & stretch 5min
AM
6x400m (70-‐75seconds/400), between intervals jog 200m then walk 200m
F
Cool Down: 800m slow jog
Noon SWIM TRAINING: Light Swim, 1000m Freestyle
PM MIXED STRENGTH LIFTING 1

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. Janda Sit-ups 5x5x______ R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Snatch-Clean-Swing 4x40/armx16kg R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. Push-ups 4x60%RM R L R L R L R L
2. Pull-ups 4x60%RM R L R L R L R L
3. Sit-ups 4x60%RM R L R L R L R L
4. Superset x4: Flutter Kicks 4x100xBW & Iron Mikes 4x80xBW R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

MAX Strength Lifting 2

Strength Lifting Mix 1

END-CYCLE PHYSICAL ABILITIES & STAMINA TEST (PAST)

End of Cycle 2

Target Numbers/Times
15 75 75 100 10 min 9 min 2hrs 45min
Rest Intervals: NOTES:

Between
Calisthenics: 5min

Cals to Run: 5 min

Run to Swim: 20 min

Swim to Ruck: 20
min

Determine your training numbers using the following charts. You will use these numbers
for the next 4 weeks until your next evaluation.

CYCLE 2.2 NOTES:

GENERAL NOTES:

PHASE 2
SAS Specific

Required Equipment:

1. PT Uniform
a. Shoes
b. Socks
c. Running Shorts
d. T-‐shirt
e. Cold weather (suit as required)
2. Battle Dress Uniform (BDU)
a. Boots (no cushioned boots)
b. Socks, wool
c. BDU Trousers
d. Belt
e. BDU Jacket
f. Cap (patrol or boonie type)
3. Rifle x1 (service rifle or a large caliber hunting rifle) (For safety use a Blue Gun!)
4. Webbing Kit x1 (load bearing equipment [LBE], min 8kg)
5. Ruck Sack x1 (ALICE, Bergen, or comparable pack such as Mystery Ranch)
6. Bicycle x1 (road or mountain type)
7. Swim goggles and trunks x1 (Speedos are fine, even preferred)

Uniform Legend:

Uniform Components
BDU BDU uniform & Rifle
FULL KIT BDU, KIT, Ruck & Rifle
KIT BDU, Webbing Kit w/minimum 8kg, & Rifle
PT PT uniform worn
RIFLE Rifle carried in hands, never slung
SWIM Swim Trunks & Goggles

NOTE:
In this section of the book I have included only two worksheets per week for weight
training. In some weeks there are four workouts. Thus you will simply need to print
a few extra sheets.

Week 1 SAS Prep Phase 2 – Cycle 1

Day Time Activity Uniform
AM 5km/3.2miles Run PT
M Noon
PM STRENGTH 3 PT
AM 8km/4.97miles Walk BDU
T Noon
PM 5x20 Push-‐ups, 5x5 Pull-‐ups, 4x25 Sit-‐ups PT
AM 15km/9.32miles Cycle PT
W Noon
PM STAMINA 3 PT
AM 6km/3.73miles Run PT
T Noon
PM Fin Swim, 2000m SWIM
AM 10km/6.2miles Walk BDU
F Noon
PM 6x20 Push-‐ups, 6x5 Pull-‐ups, 4x28 Sit-‐ups PT
AM 7km/4.35miles Run PT
S Noon
PM STRENGTH 3 PT
AM Freestyle 4x500x5min RI SWIM
S Noon
PM Stretch x 20min PT

NOTES:

Strength 3
Purpose of Preparatory Phase
Strength Training DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. KB Push-up Rows 7x10x______ R L R L R L R L R L R L R L
2. Weighted Pull-ups 7x5x______ R L R L R L R L R L R L R L
3. KB Front Squats 7x5x______ R L R L R L R L R L R L R L
4. KB 2-Arm Cleans 7x5x______ R L R L R L R L R L R L R L
5. Get-up Sit-up 5x5x_________ R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Stamina 3
Purpose of Preparatory Phase
Stamina Training DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 4x40x_______ R L R L R L R L
2. KB Swings 4x100x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 2 SAS Prep Phase 2 – Cycle 1

Day Time Activity Uniform
AM 7km/4.35miles Run PT
M Noon
PM STRENGTH 3 PT
AM 8km/4.97miles Walk, (8kg/18lbs) Kit
T Noon
PM 7x20 Push-‐ups, 7x5 Pull-‐ups, 4x30 Sit-‐ups PT
AM 20km/12.42miles Cycle PT
W Noon
PM STAMINA 3 PT
AM 7km/4.35miles Run PT
T Noon
PM Fin Swim 2000m SWIM
AM 10km/6.2miles Walk, (8kg/18lbs) Kit
F Noon
PM 8x20 Push-‐ups, 8x5 Pull-‐ups, 4x34 Sit-‐ups PT
AM 8km/4.97miles Run PT
S Noon
PM STRENGTH 3 PT
AM Freestyle 4x500mx5min RI SWIM
S Noon
PM Stretch x 20min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 4x40x_______ R L R L R L R L
2. KB Swings 4x100x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 3 SAS Prep Phase 2 – Cycle 1

Day Time Activity Uniform
AM 8km/4.97miles Run PT
M Noon
PM STRENGTH 3 PT
AM 10km/6.2miles Walk, (8kg/18lbs) Kit
T Noon
PM 6x25 Push-‐ups, 6x8 Pull-‐ups, 4x35 Sit-‐ups PT
AM 25km/15.53miles Cycle PT
W Noon
PM STAMINA 3 PT
AM 8km/4.97miles Run PT
T Noon
PM Fin Swim 2000m SWIM
AM 12km/7.46miles Walk (8kg/18lbs) Kit
F Noon
PM 7x25 Push-‐ups, 7x8 Pull-‐ups, 4x38 Sit-‐ups PT
AM 10km/6.2miles Run PT
S Noon
PM STRENGTH 3 PT
AM Freestyle 4x500mx5min RI SWIM
S Noon
PM Stretch x 20min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 4x40x_______ R L R L R L R L
2. KB Swings 4x100x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 4 SAS Prep Phase 2 – Cycle 1

Day Time Activity Uniform
AM Pack Walk, 1hr (10kg/22lbs) Full Kit
M Noon
PM STRENGTH 3 PT
AM 12 Km/7.46miles Run PT
T Noon
PM 8x20 Push-‐ups, 8x5 Pull-‐ups, 4x40 Sit-‐ups PT
AM 30km/18.64 Cycle PT
W Noon
PM Rest
AM 12km/7.46miles Walk (run first km <4:30) (8kg/18lbs) Kit
T Noon
PM STAMINA 3 PT
AM 5km/3.2miles Run PT
F Noon
PM STRENGTH 3 PT
AM Pack Walk, 1hr 30min (10kg/22lbs) Full Kit
S Noon
PM Rest PT
AM Freestyle 3x1000mx5min RI SWIM
S Noon
PM Stretch x 20min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 4x40x_______ R L R L R L R L
2. KB Swings 4x100x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 5 SAS Prep Phase 2 – Cycle 1

Day Time Activity Uniform
AM Pack Walk, 2hrs (10kg/22lbs) Full Kit
M Noon
PM STRENGTH 3 PT
AM Sprints, 4x1km/0.62miles, Work/Rest 1:1 (work 1, walk 1) PT
T Noon
PM 5x30 Push-‐ups, 5x10 Pull-‐ups, 4x44 Sit-‐ups PT
AM 30km/18.64miles Cycle PT
W Noon
PM STAMINA 3 PT
AM
12km/7.46miles Walk (run first 1.5km/0.93miles <7min 30sec) Kit
(8kg/18lbs)
T
Noon
PM STRENGTH 3 PT
AM Fin Swim 2000m SWIM
F Noon
PM Rest
AM Pack Walk, 2hrs 30min (10kg/22lbs) Full Kit
S Noon
PM STAMINA 3 PT
AM Freestyle 4x500mx5min RI SWIM
S Noon
PM Stretch x 20min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 4x40x_______ R L R L R L R L
2. KB Swings 4x100x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 6 SAS Prep Phase 2 – Cycle 1

Day Time Activity Uniform
AM Pack Walk, 2hrs 30min (15kg/33lbs) Full Kit
M Noon
PM STRENGTH 3 PT
AM Sprints, 5x1km/0.62miles, Work/Rest 1:1 BDU
T Noon
PM 6x30 Push-‐ups, 6x10 Pull-‐ups, 4x45 Sit-‐ups PT
AM 35km/21.75miles Cycle PT
W Noon
PM STAMINA 3 PT
AM 15km/9.32miles Walk (Run first 2km <10min) (8kg /18lbs) Kit
T Noon
PM STRENGTH 3 PT
AM 45min Run PT
F Noon
PM Rest
AM Pack Walk, 3hrs (15kg/33lbs) Full Kit
S Noon
PM STAMINA 3 PT
AM Freestyle 3x1000mx5min RI SWIM
S Noon
PM Stretch x 20min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 4x40x_______ R L R L R L R L
2. KB Swings 4x100x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 7 SAS Prep Phase 2 – Cycle 1

Day Time Activity Uniform
AM Pack Walk 2hrs 30min (20kg/44lbs) Full Kit
M Noon
PM STRENGTH 3 PT
AM Sprints, 4x1km/0.62miles, Work/Rest 1:1 PT/Rifle
T Noon
PM 7x30 Push-‐ups, 7x10 Pull-‐ups, 4x50 Sit-‐ups PT
AM 40km/24.85miles Cycle PT
W Noon
PM STAMINA 3 PT
AM 15km/9.32miles Walk (Run first 2.5km <12min 30sec) Kit
T Noon
PM STRENGTH 3 PT
AM Fin Swim 2000m SWIM
F Noon
PM Rest
AM Pack Walk, 3hrs, (20kg/44lbs) Full Kit
S Noon
PM STAMINA 3 PT
AM Freestyle 3x1000mx5min RI SWIM
S Noon
PM Stretch x 30min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 4x40x_______ R L R L R L R L
2. KB Swings 4x100x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 8 SAS Prep Phase 2 – Cycle 1

Day Time Activity Uniform
AM Pack Walk, 20km/12.43miles (time trial <3hrs), (20kg/44lbs) Full Kit
M Noon
PM Rest
AM Sprints, 4x1km/0.62miles PT/Rifle
T Noon
PM 8x30 Push-‐ups, 8x10 Pull-‐ups, 4x55 Sit-‐ups PT
AM 45km/28miles Cycle PT
W Noon
PM STRENGTH 3 PT
AM 15km/9.32miles Walk (Run first 3.2km <16min) Kit
T Noon
PM STAMINA 3 PT
AM Run 2x2.5km/1.55miles (<8min 30sec, Rest 5min, <9min 30sec) PT
F Noon
PM Rest
AM Pack Walk 5hrs, (20kg/44lbs) Full Kit
S Noon
PM STRENGTH 3 PT
AM 3x1000mx5min RI SWIM
S Noon
PM Stretch x 20min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 4x40x_______ R L R L R L R L
2. KB Swings 4x100x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Phase 2
Cycle 2

Week 9 SAS Prep Phase 2 – Cycle 2

Day Time Activity Uniform
AM Pack Walk 7hrs 30min, (15kg/33lbs) Full Kit
M Noon
PM Rest
AM Sprints, 3x1km/0.61miles, Work/Rest 1:1 BDU
T Noon
PM 3xRM Push-‐ups, 3xRM Pull-‐ups, 4x55 Sit-‐ups PT
AM 50km/31miles Cycle PT
W Noon
PM STRENGTH 4 PT
AM 3.2km/1.99miles Time Trial (<15min 30sec) Kit
T Noon
PM STAMINA 4 PT
AM Run, 50min PT
F Noon
PM Rest
AM Pack Walk, 10hrs, (15kg/33lbs) Full Kit
S Noon
PM Rest
AM Rest
S Noon
PM Stretch x 20min PT

NOTES:

Strength 4
Purpose of Preparatory Phase
Strength Training DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. KB Push-up Rows 5x10x______ R L R L R L R L R L R L R L
2. Weighted Pull-ups 5x5x______ R L R L R L R L R L R L R L
3. KB Front Squats 5x5x______ R L R L R L R L R L R L R L
4. KB 2-Arm Cleans 5x5x______ R L R L R L R L R L R L R L
5. Get-up Sit-up 4x5x_________ R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. R L R L R L R L
2. R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Stamina 4
Purpose of Preparatory Phase
DATE Warm-up Flow
Training (15-20min):
1. Perfection of Technical/Tactical Skills: Load: 50-110% | Sets: 2-5 | Reps: 5-30 | RI: 1-3:00min
Speed: 20-100% | x/wk: 3-7
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
2. Power/Speed/Agility: Load: 70-100% 1RM | Sets: 3-5 | Reps: 1-5 | RI: 2-6:00min | Speed: 90-
100% | x/wk: 3-6
EXERCISE(S) 1 2 3 4 5
1. R L R L R L R L R L
2. R L R L R L R L R L
3. R L R L R L R L R L
4. R L R L R L R L R L
Main Phase (45-90 min)

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 2x40x_______ R L R L R L R L
2. KB Swings 2x140x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 10 SAS Prep Phase 2 – Cycle 2

Day Time Activity Uniform
AM Pack Walk 15hrs, (15kg/33lbs) Full Kit
M Noon
PM Rest
AM Sprints, 4x1km/0.62miles, Work/Rest 1:1 BDU
T Noon
PM 6x40 Push-‐ups, 9x10 Pull-‐ups, 3x66 Sit-‐ups PT
AM 40km/24.85miles Cycle PT
W Noon
PM STRENGTH 4 PT
AM 12km Walk (Run first 2.5km/1.55miles <12min 30sec) Kit
T Noon
PM STAMINA 4 PT
AM Rest
F Noon
PM Rest
AM Pack Walk x 24hrs, (15kg/33lbs) Full Kit
S Noon Still walking… Full Kit
PM Should still be walking! (15kg/33lbs) Full Kit
AM Rest
S Noon
PM Stretch 20min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 2x40x_______ R L R L R L R L
2. KB Swings 2x140x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 11 SAS Prep Phase 2 – Cycle 2

Day Time Activity Uniform
AM Pack Walk 10hrs, (20kg/44lbs) Full Kit
M Noon
PM Rest
AM Run 1km/0.62miles, then swim 200m, repeat x3 PT
T Noon
PM 4x50 Push-‐ups, 10x10 Pull-‐ups, 3x66 Sit-‐ups PT
AM 30km/18.64miles Cycle PT
W Noon
PM STRENGTH 4 PT
AM 10km/6.2miles Walk (Run first 2km/1.24miles <10min) Kit
T Noon
PM STAMINA 4 PT
AM Freestyle 45min SWIM
F Noon
PM Rest
AM Pack walk 3hrs, (15kg/33lbs) Full Kit
S Noon
PM STRENGTH 4 PT
AM Fin swim 2000m SWIM
S Noon
PM Stretch x 20min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 2x40x_______ R L R L R L R L
2. KB Swings 2x140x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 12 SAS Prep Phase 2 – Cycle 2

Day Time Activity Uniform
AM Pack Walk 2hrs, (20kg/44lbs) Full Kit
M Noon
PM STRENGTH 4 PT
AM Run 1km/0.62miles, then swim 100m, repeat x4 PT
T Noon
PM 3xRM Push-‐ups, 3xRM Pull-‐ups, 3x70 Sit-‐ups PT
AM 20km/12.42miles Cycle PT
W Noon
PM STAMINA 4 PT
AM 7.5km/4.66miles Walk (Run first 1.5km/0.93miles <7min) Kit
T Noon
PM STRENGTH 4 PT
AM Run 5km/3.2miles PT
F Noon
PM Rest -‐-‐-‐-‐-‐
AM Pack walk, 1hr, (20kg/44lbs) Full Kit
S Noon
PM STAMINA 4 PT
AM Freestyle 3x1000mx5min RI SWIM
S Noon
PM Stretch x 30min PT

NOTES:

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 2x40x_______ R L R L R L R L
2. KB Swings 2x140x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

Week 13 SAS Prep Phase 2 – Cycle 2

Day Time Activity Uniform
AM Sprints, 3x1km/0.62mile, Work/Rest 1:1 PT
M Noon
PM STRENGTH 4 PT
AM Pack Walk 45min, (20kg/44lbs) Full Kit
T Noon
PM Rest and eat a lot
AM 4km/2.49miles Run PT
W Noon
PM STAMINA 4 PT
AM 15km/9.32miles Cycle PT
T Noon
PM Stretch, 20min PT
AM Fin Swim 3000m SWIM
F Noon
PM Stretch x30min
AM Rest and eat a lot
S Noon Stretch x30min PT
PM Rest and eat a lot
AM Rest and eat a lot
S Noon Stretch x30min PT
PM Rest and eat a lot

3. Strength: Load: 80-100% 1RM | Sets: 4-7 | Reps: 1-5 | RI: 2-6:00min | Speed: 60-100% | x/wk:
3-6
EXERCISE(S) 1 2 3 4 5 6 7
1. R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L
5. R L R L R L R L R L R L R L
6. R L R L R L R L R L R L R L
7. R L R L R L R L R L R L R L
8. R L R L R L R L R L R L R L
4. Hypertrophy: Load: 60-80% 1RM | Sets: 4-8 | Reps: 8-15 | RI: 2-5:00min | Speed: 60-90% |
x/wk: 5-7
EXERCISE(S) 1 2 3 4 5 6 7 8
1. R L R L R L R L R L R L R L R L
2. R L R L R L R L R L R L R L R L
3. R L R L R L R L R L R L R L R L
4. R L R L R L R L R L R L R L R L
5. Endurance: Load: 40-60% 1RM | Sets: 2-4 | Reps: 25-60 | RI: 1-2:00min | Speed: 60-80% |
x/wk: 8-14
EXERCISE(S) 1 2 3 4
1. KB Front Squat-Push Press 2x40x_______ R L R L R L R L
2. KB Swings 2x140x_______ R L R L R L R L
3. R L R L R L R L
4. R L R L R L R L
Concluding Phase
Cool Down & Stretch
(15-20min):
Total Sets: 1st Cycle: 1-3 | 2nd Cycle: 3-6 | Optimum: 15-20 | Training Volume:___________ | Total Volume: __________ (>10% over last
High: 20-25 | Extreme: 30-36 time?)

160

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