ELITE OPERATOR

- John Eldridge
 ELITE OPERATOR

Firstly I just want to say welcome and well done for making the decision to
commit to your training and joining the brotherhood.
The aim of this plan is to build the most physically and mentally strong tactical
athletes possible.
When training for an Elite military selection course, you not only need to train
extremely hard but you also need to train smart. This plan will give you the
complete frame work you need, guiding you on your path. The challenges you face
will become greater as the plan progresses building your fitness level and
confidence along the way.
Follow this plan to the bitter end my friend and you will be prepared for success
when the time comes to hit SOF selection.
Warning: This 12 week Elite Operator plan is designed for individuals with an
already moderate to high foundation of fitness. This is a full on training schedule so
pay close attention to detail as every day and week is different.
 ELITE OPERATOR

To hit the target we need to first know what we are aiming for. It’s all good and well
to want to be bigger, leaner or have greater energy but the first thing I want you to
do is set a goal. You need a reason to be putting your body through this pain, a
reason for the torture.

Before you begin your training I want

you to sit down and take time to think
about what you really want to achieve.
What do you want to get out of these
next 12 weeks. Don’t stress your goal
doesn’t have to be perfect, I don’t
believe in goals that don’t change, as
you grow your goals should also grow
with you, but if you don’t have any goal
at all what do you have to aim for?

There are a few important things to keep in mind when setting your
goals that will also help keep them achievable.

1.)There are two type of goals to focus on general and specific.

A general goal you may have could be,
“I want to be able to see the veins and vascularity in my arms”
A specific goal would be,
“I will lower my bodyfat % from 14% to 10% in the next 12 weeks”

2.) Keep it short. No more then 5 goals with a combination of general

and specific goals (have at least 1-2 specific goals).

3.) Write them down, no one else has to see them this is just to help
you really commit.

4.)Visualise yourself achieving these goals and imagine just how good
it will feel when you do.
 ELITE OPERATOR

Throughout this program we are focused on building the ultimate Elite

Operator. A jack of all trades, someone who can run a 6 minute mile, Deadlift
500lbs, perform pull-ups wearing body Armor with ease, Swim for miles and
Ruck like a machine no matter the weight or the terrain.

We haven’t focused on just one specific area of improvement. You need to improve
in all areas if you want to be successful in Special Operations and become an Asset
to your team. This is complicated training, so I have laid out what your week will
consist of and why below.

2 days per week we are hitting the

4 days per week you will be in the gym
track or trails focusing on your
lifting, focusing on building your maximal
running technique and cardiovascular
strength using Reverse pyramid training
endurance.
utilizing exercises that are highly
transferrable to your career.
The first session that week, we are
working on longer distances.
Next, you will be hitting accessory work
Performed at around 70-75% effort
focusing on the exercises with the most
really focusing on good technique,
bang for your buck. You’ll be doing
getting the blood flowing and building
unilateral (single leg /arm) exercises,
up our lungs. These can be done on a
bodyweight work and single joint
track, trail, beach, or if you must, hit
movements. We want to build more
the treadmill with a slight incline.
muscle mass in the areas that you need it
most (Lower Quads) and improves your
The second session of the week we
aesthetics (Lateral Deltoids, Biceps etc).
are really building our anaerobic
system with medium distance sprints
from 200 – 800m. These sessions are
real burners but will be what cuts
your 1.5 mile time down greatly as
you get used to hitting faster paces
over longer distances week by week.
 ELITE OPERATOR

1 day per week we will be rucking. 1 day per week you will be hitting the
You either love it or hate it. The pool. Here we are focusing on
feeling of all that weight holding you technique during the warm-up,
down as you struggle to keep moving. especially your stroke and breathing.

The strength training in this plan will Then you’ll be moving into Short to
build up your legs and your core Medium intervals. These are to build
which will greatly help you here your anaerobic system and muscular
without even putting the ruck on your endurance. These are what will help
back. You still need to hit the hills and to bring your 500m Swim time down
trails and work on that mental considerably without swimming slow
toughness and being able to zone out laps for hours on end.
when the pain kicks in.
You don’t need to be an elite
I have kept the weight in this plan swimmer to make it in Special
rather moderate so feel free to up it operations but by having a decent
as long as you can keep under the proficiency you will put yourself
time thresholds. I did this so that you ahead of the pack.
can work on keeping your speed up
but refrain from running with a ruck
on your back.

If you have to do it during testing, get

it done! Otherwise keep one foot on
the ground at all times and shufne
those feet.
 ELITE OPERATOR

Week 4 & week 8 will be your de-load weeks. I have

scheduled 2 de-load weeks into your training to provide
you with a short planned period of extra recovery.
These de-load weeks aren’t a week to completely relax. Allow 45 – 90 seconds
They are a week of slightly less volume and intensity to rest between all
allow your body to recover and catch up. exercises during the
accessory work. If you
I have included them because throughout this training, feel extra tired please
you will be ramping it up each week and depending on wait until you can at
other factors in your life, stress, sleep, nutrition, you will least hold a
likely start overtraining. Having these less intense weeks conversation before
scheduled in will help you progress at a faster rate than starting your next set.
if you were to be red lining it every week.

How you do your testing is important, as you want to test the same way at the
end as you do at the beginning. I recommend breaking the endurance testing up
from the bodyweight strength testing in order to go into each test with enough
energy to perform your best.

STRENGTH
Ideally you will perform the strength testing in the morning. The order should be
Pull-ups, push-ups then Sit-ups. Because Pull-ups require the greatest amount of
energy I recommend performing them first when you are fresh.

ENDURANCE
Your endurance activities should be performed in the afternoon once you have
had sufocient rest from the morning tests. I advise you to perform the run first
then allow 10-15 minutes before you start the swim.

PREPARATION
Make sure you are well hydrated and have sufocient energy before you begin. I
recommend drinking 600ml – 1L of water along with having a small meal 2 hours
before your test consisting of lean protein and fast acting carbohydrates. A
couple examples are;

• 150-200g Greek Yoghurt, 50-75g of Mixed berries

• An omelette (4 egg whites and 2 whole eggs), 1-2 slices of Toast with Jam or
Honey spread.

Keep sipping water up until the tests and throughout, and make sure you
rehydrate after you finish. You may not feel like you are sweating while in the
pool but you can lose a lot of water while swimming.
 ELITE OPERATOR

A technique not commonly used but is one that is great for building strength for
many reasons. If you have currently hit a plateau, I can assure you this will help you
break out of it. During RPT, you perform your heaviest set first. The quick warm up
detailed below on its own is enough to get you prepped for lifting that max weight
straight off the bat.

Why lift so heavy at the beginning of your workout?

Because, by getting straight into heavy lifting while you are fresh means you aren’t
tired out and have maximum energy to put into your first working set. Mentally, this
will also prep you for the rest of your work out as you have already achieved your
heaviest set.

One other brilliant benefit of this technique is that by performing your heaviest set
first you are firing up your body and activating more muscle fibers. Due to this,
when you move on to the lighter sets, you will find you can perform more
repetitions than usual.

To warm up for your strength exercises you will perform

4 Warm-up sets. These sets shouldn't be difocult and are
used to warm-up and fire up your central nervous system
for what’s to come. Keep rest periods to 90-120 seconds.
For all strength exercises
you must rest for a
(this doesn't have to be exact, just minimum of 2 minutes
between sets. You can take
longer but keep your rest
periods below 4 minutes
so you don’t lose your
motivation and flow.

Once you can hit 4

repetitions on your first
Make sure to rest 2-3 Minutes before you perform your set, it’s time to increase the
first working set. weight. The next time you
do this workout increase
the weight by 5-10lbs so
you are constantly
challenging yourself.
 ELITE OPERATOR

• Most of your training will be done using Freestyle, breaststroke and Combat side
stroke. Don't be afraid to mix it up at times and throw in some backstroke or
butterfly.

• If you need to swim in Cams for testing then make sure you practice wearing them
in training also. You need to get used to the feeling and how much more difocult it
is.

• The majority of your training will be done in a pool but try and get out into the open
water when you get a chance to really push yourself. Always make sure to have a
training partner when doing this, as it can be dangerous and we want you to take
precautions to be as safe as possible.

• When swimming underwater, the goal is to use as little energy as possible. Many
people try and swim like mad underwater and it is to their detriment as they quickly
run out of air and must rise to the surface.

• Vary your surfaces if you have options • Work on rucking as fast as possible
available. Run on sand, hills, track, but refrain from running with a
grass and obviously at times you will heavy load on your back. Yes in
need to run on the pavement and selection courses and during testing
treadmill. phases you may like to really push
the pace as hard as possible but
• When performing interval training, during training we want to build up
ideally you will use a running track or your endurance and resilience
a football field. If you use a football without risking injury. There is
field, you will be slowing yourself nothing worse than entering a
down with the direction changes but it extremely hard selection course
is better than nothing. already carrying an injury.

• Make sure you have boots that fit

you well and are comfortable. If you
have to use new boots, try taking a
shower with them on to get them
damp then wearing them around for
a while to break them in. You’ll
regret it if you don’t!
 LITE OPERATOR

Before you begin this program, make sure

you perform the following tests to establish
where your starting point and current fitness
level is at.
Use a stopwatch for these exercises and
preferably find someone to count your
repetitions.
MAX STRICT
Record and document your results for each of
the exercises so that further down the track
when you perform the next testing day you
can aim to beat them and track your MAX IN 2MINUTES
improvement.

MAX IN 2MINUTES

You will be including all

of these exercises
throughout this 12 week
plan and should soon see
a noticeable increase in
your ability to perform
them.
 ELITE OPERATOR

This section is not included in your training schedule as it is completely optional. Many of
you who are training for Law Enforcement or Army Elite Units don't particularly need to
focus on your water confidence, but I still recommend at least giving it a go and seeing
what you're made of.

For the rest of you, it's extremely important that you put in the work and develop your
water confidence. The following guidelines will help you greatly if you stick to them and
put in the hard work.

Practice treading water for 15-30 minutes This may seem like madness but is
each time you hit the pool. something you will have to overcome in
the pipeline so why not practice now.
Eventually you will reach a level where
you can tread water all day. I don't want During swimming or the core workouts
you to waste time so its time to step it up following the swim, practice performing
a notch. Practice while wearing your full the exercises while wearing a mask filled
uniform. Also practice using either just with water. You have to breath only
your arms or just your legs. through your mouth while wearing the
mask which can take a bit to get
To make it even more difocult, I comfortable with but better now than
recommend using a 10-20lb weight and never.
treading water. Once you can achieve 15
minutes + holding a weight, increase the
resistance.

Lastly, try investing in a course. This isn't

crucial to your success but it is something
that I would recommend to improve your
Practice swimming and also walking confidence and just give you that little bit
underwater with weights. Perform 5-10 extra when it comes to game day.
repetitions at the end of each session
going as far as you can then taking a full A basic Free diving course or even Scuba
recovery between reps. course will teach you more about breath
control and remaining calm at greater
Another way to train this is during your depths.
swimming intervals. Each time you reach
the deep end, dive down touch the
bottom of the pool, resurface and either
continue swimming / rest if you have Extremely important to
finished the interval. note however is you MUST
have either a training
partner or a Lifeguard
watching when training
underwater. Many of you
guys will be pushing
yourself to your limits and
it is no laughing matter if
you pass out while
underwater.
 ELITE OPERATOR

Lie flat on your belly. Raise your feet and Get into position to perform a Dumbbell
arms off the deck with your arms bench press and lock both arms out at
stretched out in front of you. Sweep the top. From here you will perform a
your arms back to your thighs and then repetition with your left arm and then
all the way forward again, imagine as if lock it back out, then using your right
you are swimming. arm, perform a full repetition and lock it
back out.
Do this at a constant speed, not too fast
or too slow to get the most out of this
Repeat until the desired reps are
exercise.
completed.
NOTE: During this plan, up and
back is counted as 1 Repetition.

These are the same as regular chin-ups

but you will either perform them while
gripping a rope or alternatively throw a
These are performed after Deadlifts and small towel over the bar and grasp onto
you should use 60-70% of your Deadlift it with a hand on each side.
1RM.
This builds great grip strength and
Making sure you use a double overhand transfers greatly to rope climbs.
grip and no straps. Grip the bar and
stand up straight. You can set the bar
higher for this exercise as its not
necessary that you pull from the floor.
Once you are standing up straight with
the bar, hold for as long as your grip can
handle, release, rest and repeat.
 ELITE OPERATOR

This is exactly as it sounds. Pick up a These are not too different to regular
pair of plates (25-45lbs) and hold them chin-ups. The main difference is you will
with straight arms directly by your sides. arch your back and aim to pull the bar
into your sternum / lower chest area.
Tuck your chin down and drop your
shoulders to get a full stretch then You will find these more difocult that
keeping your arms straight the whole regular chin-ups and may have to use
time raise your shoulders up as high as Pulldowns to begin with but still focus on
you can. using the same form. An underhand
grip, arching your back and pulling into
Hold for 3-4 seconds then slowly lower your lower chest area.
back down and repeat. You will find you
don’t need nearly as much weight as
you may have used for shrugs in the
past but will reap greater rewards this
way. These are one-legged squats while
keeping the non working leg out in front
of you. If you can perform these un-
assisted or even with weight added go
for it. Otherwise stabilize yourself by
holding onto a bar or using a TRX and
If you are unable to use Rings or a TRX assist yourself through the sticking
for the ring push-ups and ring rows, points of the exercise.
please substitute these movements with
loaded push-ups and Inverted Rows
using a Bar
 ELITE OPERATOR

The best way to warm up is by beginning each session with a low intensity aerobic
activity then following that with a small dynamic warm-up. Warming up is compulsory
and will set you up for a great workout and minimize injuries. The goal is to get the
blood flowing and build up a light sweat so your muscles are ready for what’s to come.

Also, please refrain from stripping down the minute you step foot into a gym. Wearing
warm clothes is recommended at this time to help raise the body temperature and
speed up the process.

Choose any low intensity activity you

like and perform that for 5-10 minutes.

Whether you want to jog, cycle, row,

walk or perform some shadow boxing
make sure this is the first thing you do.

Follow your low intensity workout with

a small dynamic warm-up to fully
prepare the body for the onslaught.

Work through a range of movement

patterns specifically chosen to get the
muscles, ligaments and tendons ready
for action.

After each workout, take 5-10 minutes minimum to engage in a cool down. Perform a
slow jog or walk for between 800-1000m then slowly work into some static stretching
targeting the areas you have worked that day or areas that may be sore from previous
days workout.

If you are experienced in using a foam roller or lacrosse ball, by all means use it but if
you aren’t make sure you get some assistance.
 ELITE OPERATOR

BENCH 90% x 2-4 Reps BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
PRESS
80% x 4-6 Reps
70% x 6-8 Reps
BACK 70% x 6-8 Reps
Strength set of 60% x 8-12 Reps SQUAT 60% x 8-12 Reps

Alt Arm DB bench press Walking lunges 4 x8 (Each

Superset w/
One arm DB row 4 x 8
ACCESORY side)
Single Leg glute bridge 3x12
(Each side) WORK Assisted Pistols 3 x8
Leg Extensions 3 x15
DB side lateral raise
SUPERSETS Superset w/
Sternum Chin-ups 4 x8 (or
pulldowns) At a constant pace, focus on
RUNNING technique and breathing.
DB bicep curl RUN 1MILE Perform this at 70-75%
Superset w/ effort.
Dips (elbows in) 4 x12

Hanging Knee raise 3x15

Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30
Weighted Sit-ups 3 x15
(10lbs) Perform at a pace you can
maintain throughout. Use
SWIMMING Freestyle, Breaststroke and
Combat side stroke. Don’t
500M NON-STOP push too hard today, just
get comfortable and focus
on swimming technique.

CORE 2-Count Arm Haulers x10

3-ROUNDS 4-Count Flutterkicks x15
 ELITE OPERATOR

WIDE 90% x 2-4 Reps 90% x 2-4 Reps

PULL-UP 80% x 4-6 Reps DEADLIFT 80% x 4-6 Reps
70% x 6-8 Reps 70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps 60% x 8-12 Reps

Grip holds 3 x Max

Barbell overhead press ACCESORY DB Bulgarian split squat 4x8
(Each side)
Superset w/
Rope Chin-ups 4 x8 WORK DB Romanian deadlift 4 x8
Standing calf raise 2 x15
Ring Push-ups
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8
(Use the same bar and RUCK Aim to complete this in
weight for both exercises) 3 Miles carrying under 40 Minutes.
30lbs total weight.
Seated DB power cleans
Superset w/
Plate shrugs 3 x8

Front Plank 3 mins

Side Plank 1 min
CORE (each side) Rest and mobility
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15 work.
 ELITE OPERATOR

BARBELL 90% x 2-4 Reps

BENCH 90% x 2-4 Reps
80% x 4-6 Reps BACK 80% x 4-6 Reps
PRESS 70% x 6-8 Reps
SQUAT
70% x 6-8 Reps
60% x 8-12 Reps
Strength set of 60% x 8-12 Reps

Alt Arm DB bench press Walking lunges 4x8

Superset w/
One arm DB row 4x8
ACCESORY (Each side)
Single Leg glute bridge 3x12
(Each side) WORK Assisted Pistols 3x8
Leg Extensions 3x15
DB side lateral raise
SUPERSETS Superset w/
Sternum Chin-ups 4x8
(or pull-down) At a constant pace, focus on
RUNNING technique and breathing.
DB bicep curl RUN 2MILES Perform this at 70-75%
Superset w/ effort.
Elbows in Dips 4 x 12

Hanging Knee raise 3x15

Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30 200m Warm-up
Weighted Sit-ups 3 x15
(10lbs) SWIMMING 4 x 100m
2 x 50m
SPRINTS (Rest 0.5x as long as you
work)

CORE 2-Count Arm Haulers x10

4-ROUNDS 4-Count Flutterkicks x15
 ELITE OPERATOR

WIDE 90% x 2-4 Reps

PULL-UP 80% x 4-6 Reps
70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps

Barbell overhead press 90% x 2-4 Reps

Superset w/ DEADLIFT 80% x 4-6 Reps
Rope Chin-ups 4 x8 STRENGTH SET. 70% x 6-8 Reps
60% x 8-12 Reps
Ring Push-ups
Superset w/ Grip holds 3 xMax
Ring rows 4 x15 ACCESORY DB Bulgarian split squat
4x8 (Each side)
SUPERSETS Barbell tricep extension WORK DB Romanian deadlift 4x8
Superset w/ Standing calf raise 2 x15
Close grip bench press 3 x8
(Use the same bar and
weight for both exercises)

Seated DB power cleans

Superset w/ RUCK Aim to complete this in
Plate shrugs 3 x8 4 Miles carrying under 55 Minutes.
30lbs total weight.
Front Plank 3mins
Side Plank 1min
CORE (each side)
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15

4 x 400m Intervals
RUN Rest 1.5x as long as you
Rest and mobility
work.
work.
 ELITE OPERATOR

BENCH 90% x 2-4 Reps BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
PRESS
80% x 4-6 Reps
70% x 6-8 Reps
BACK 70% x 6-8 Reps
Strength set of 60% x 8-12 Reps SQUAT 60% x 8-12 Reps

Alt Arm DB bench press Walking lunges 4 x8

Superset w/
One arm DB row 4 x 8
ACCESORY (Each side)
Single Leg glute bridge 3x12
(Each side) WORK Assisted Pistols 3 x8
Leg Extensions 3 x15
DB side lateral raise
SUPERSETS Superset w/
Sternum Chin-ups 4 x8
(or pulldowns) At a constant pace, focus on
DB bicep curl
RUNNING technique and breathing.
Superset w/ RUN 3MILES Perform this at 70-75%
effort.
Dips (elbows in) 4 x12

Hanging Knee raise 3x15

Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30
Weighted Sit-ups 3 x15 200m Warm-up
(10lbs) 5 x 100m
SWIMMING 6 x 50m
(Rest 0.5x as long as you
work)

CORE 2-Count Arm Haulers x12

4-ROUNDS 4-Count Flutterkicks x20
 ELITE OPERATOR

WIDE 90% x 2-4 Reps 90% x 2-4 Reps

PULL-UP 80% x 4-6 Reps DEADLIFT 80% x 4-6 Reps
70% x 6-8 Reps 70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps 60% x 8-12 Reps

Grip holds 3 xMax

Barbell overhead press
Superset w/ ACCESORY DB Bulgarian split squat
4x8 (Each side)
Rope Chin-ups 4 x8
WORK DB Romanian deadlift 4 x8
Standing calf raise 2 x15
Ring Push-ups
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8 RUCK Aim to complete this in
(Use the same bar and 5 Miles carrying under 66 Minutes.
weight for both exercises) 30lbs total weight.
Seated DB power cleans
Superset w/
Plate shrugs 3 x8

Front Plank –4 mins

Side Plank –90secs each
CORE side.
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15
Rest and mobility
2 x 800m
work.
4 x 400m
RUNNING (Rest 1.5x as long as you
work)
 ELITE OPERATOR

BENCH 70% x 6-8 Reps BARBELL

70% x 6-8 Reps
PRESS 60% x 8-12 Reps BACK 60% x 8-12 Reps
SQUAT
Alt Arm DB bench press
Superset w/
One arm DB row 2 x8 Walking lunges 2 x8
(Each side) ACCESORY (Each side)
Single Leg glute bridge 2x12
DB side lateral raise WORK Assisted Pistols 2 x8
SUPERSETS Superset w/ Leg Extensions 2 x15
Sternum Chin-ups 2 x8
(or pulldowns)
Perform this at an easy
DB bicep curl
Superset w/ RUNNING pace this time, still
focussing on technique and
Dips (elbows in) 2 x12 RUN 2MILE breathing.
At 60-65% effort.
Hanging Knee raise 3x15
Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30
Weighted Sit-ups 3 x15
(10lbs) Swim 700m all up today,
take it easy focus on stroke
and breathing technique.
SWIMMING Practice all strokes and
especially the ones you are
deficient in.

This week is your first de-

CORE 2-Count Arm Haulers x12
4-ROUNDS 4-Count Flutterkicks x20
load week. We are taking
all of your strength sets
down a notch as well as
cutting back volume and
intensity.
 ELITE OPERATOR

WIDE DEADLIFT 70% x 6-8 Reps

PULL-UP 70% x 6-8 Reps
60% x 8-12 Reps
60% x 8-12 Reps
OR PULL-DOWN
Grip holds 2 xMax

Barbell overhead press

ACCESORY DB Bulgarian split squat 2x8
(Each side)
Superset w/ WORK DB Romanian deadlift 2 x8
Rope Chin-ups 2 x8 Standing calf raise 2 x15

Ring Push-ups
Superset w/
Ring rows 2 x15

SUPERSETS Barbell tricep extension

Take it easy today but still
Superset w/
Close grip bench press 2 x8 RUCK maintain a decent pace. This
is a de-load week but don’t
(Use the same bar and 3 Miles carrying take this as a leisurely stroll.
weight for both exercises) 20lbs total Hit the beach for this
Seated DB power cleans
weight. session to take some stress
Superset w/ off the joints if possible.
Plate shrugs 2 x8

Front Plank 4mins

Side Plank 90secs
CORE (each side)
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15
Rest and mobility
work.
 ELITE OPERATOR

INCLINE 90% x 2-4 Reps BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
PRESS
80% x 4-6 Reps
70% x 6-8 Reps FRONT 70% x 6-8 Reps
Strength set of 60% x 8-12 Reps SQUAT 60% x 8-12 Reps

Alt Arm DB bench press

Superset w/ Walking lunges 4x8
One arm DB row 4x8 ACCESORY (Each side)
Single Leg glute bridge 3x12
(Each side)
WORK Assisted Pistols 3x8
DB side lateral raise Leg Extensions 3x15
SUPERSETS Superset w/
Sternum Chin-ups 4x8
(or pull-down)
Run hard today. Really push
DB bicep curl
Superset w/
RUNNING yourself and keep track of
Elbows in Dips 4 x 12
RUN 2MILES the time. Perform this at 90-
95% effort.

Hanging Knee raise 3x15

Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30 200m Warm-up
Weighted Sit-ups 3 x15 4 x 150m
(10lbs) SWIMMING 3 x 100m
SPRINTS 2 x 50m
(Rest 0.5x as long as you
work)

CORE 2-Count Arm Haulers x15

4-ROUNDS 4-Count Flutterkicks x25
 ELITE OPERATOR

WIDE 90% x 2-4 Reps RACK- 90% x 2-4 Reps

80% x 4-6 Reps
PULL-UP 80% x 4-6 Reps
70% x 6-8 Reps DEADLIFT 70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps STRENGTH SET. 60% x 8-12 Reps

Grip holds 3 xMax

Barbell overhead press
Superset w/
ACCESORY DB Bulgarian split squat 4x8
(Each side)
Rope Chin-ups 4 x8 WORK DB Romanian deadlift 4 x8
Standing calf raise 2 x15
Ring Push-ups
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8
RUCK Carrying 35lbs total weight.
Aim to complete this in under
(Use the same bar and weight 7 Miles 100 Minutes.
for both exercises)

Seated DB power cleans

Superset w/
Plate shrugs 3 x8

Front Plank 5mins

Side Plank 2mins
CORE (each side)
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15 Rest and mobility
Run 1min on / 1 min off.
work.
Aim to cover approximately
300m each minute you are
RUN working and walk briskly in
20 MIN HIIT the time off. Perform this
session in Combat boots and
body Armor to increase the
intensity.
 ELITE OPERATOR

BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
FRONT 70% x 6-8 Reps
SQUAT 60% x 8-12 Reps
INCLINE 90% x 2-4 Reps
80% x 4-6 Reps
PRESS 70% x 6-8 Reps Walking lunges 4x8
Strength set of 60% x 8-12 Reps
ACCESORY (Each side)
Single Leg glute bridge 3x12
Alt Arm DB bench press
WORK Assisted Pistols 3x8
Leg Extensions 3x15
Superset w/
One arm DB row 4x8
(Each side)

DB side lateral raise At a constant pace, focus on

SUPERSETS Superset w/ RUNNING technique and breathing.
Sternum Chin-ups 4x8 RUN 4MILES Perform this at 70-75%
(or pull-down) effort.

DB bicep curl
Superset w/
Elbows in Dips 4 x 12

300m Warm-up
Hanging Knee raise 3x15 4 x 150m
Oblique V-ups 4 x20
(2 Sets each side)
SWIMMING 3 x 100m
CORE Roman twists 3 x30 SPRINTS 2 x 50m
(Rest 0.5x as long as you
Weighted Sit-ups 3 x15 work)
(10lbs)

CORE 2-Count Arm Haulers x15

4-ROUNDS 4-Count Flutterkicks x25
 ELITE OPERATOR

WIDE 90% x 2-4 Reps RACK- 90% x 2-4 Reps

80% x 4-6 Reps
PULL-UP 80% x 4-6 Reps
70% x 6-8 Reps DEADLIFT 70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps STRENGTH SET. 60% x 8-12 Reps

Grip holds 3 xMax

Barbell overhead press
Superset w/ ACCESORY DB Bulgarian split squat 4x8
(Each side)
Rope Chin-ups 4 x8 WORK DB Romanian deadlift 4 x8
Standing calf raise 2 x15
Ring Push-ups
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8
(Use the same bar and weight
RUCK Carrying 35lbs total weight.
Aim to complete this in under
for both exercises) 8 Miles 115 Minutes.

Seated DB power cleans

Superset w/
Plate shrugs 3 x8

Front Plank 5mins

Side Plank 2mins
CORE (each side)
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15

Rest and mobility

RUN 3 x800m
3 x400m work.
Rest 1x as long as you work.
 ELITE OPERATOR

BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
FRONT 70% x 6-8 Reps
SQUAT 60% x 8-12 Reps
INCLINE 90% x 2-4 Reps
80% x 4-6 Reps
PRESS 70% x 6-8 Reps Walking lunges 4x8
Strength set of 60% x 8-12 Reps ACCESORY (Each side)
Single Leg glute bridge 3x12
WORK Assisted Pistols 3x8
Alt Arm DB bench press Leg Extensions 3x15
Superset w/
One arm DB row 4x8
(Each side)
At a constant pace, focus on
DB side lateral raise RUNNING technique and breathing.
SUPERSETS Superset w/ RUN 6MILES Perform this at 70-75%
Sternum Chin-ups 4x8 effort.
(or pull-down)

DB bicep curl
Superset w/
Elbows in Dips 4 x 12

300m Warm-up
Hanging Knee raise 3x15 4 x 150m
Oblique V-ups 4 x20 SWIMMING 3 x 100m
(2 Sets each side) SPRINTS 2 x 50m
CORE Roman twists 3 x30 Rest 0.5x as long as you
Weighted Sit-ups 3 x15 work.
(10lbs)
CORE 2-Count Arm Haulers x18
4-ROUNDS 4-Count Flutterkicks x30
 ELITE OPERATOR

WIDE 90% x 2-4 Reps RACK- 90% x 2-4 Reps

PULL-UP 80% x 4-6 Reps
70% x 6-8 Reps DEADLIFT
80% x 4-6 Reps
70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps STRENGTH SET 60% x 8-12 Reps

Barbell overhead press Grip holds 3 xMax

Superset w/ ACCESORY DB Bulgarian split squat 4x8
(Each side)
Rope Chin-ups 4 x8
WORK DB Romanian deadlift 4 x8
Ring Push-ups Standing calf raise 2 x15
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8
(Use the same bar and weight RUCK Carrying 35lbs total weight.
Aim to complete this in under
for both exercises) 9 Miles 125 Minutes.

Seated DB power cleans

Superset w/
Plate shrugs 3 x8

Front Plank 6mins

Side Plank 2.5mins
CORE (each side)
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15

2 x800m
Rest and mobility
RUN 2 x400m work.
SPRINTS 4 x200m
Rest 1x as long as you work.
 ELITE OPERATOR

INCLINE 70% x 6-8 Reps

BARBELL
70% x 6-8 Reps
PRESS 60% x 8-12 Reps FRONT 60% x 8-12 Reps
SQUAT
Alt Arm DB bench press
Superset w/ Walking lunges 2 x8
One arm DB row 2 x8 (Each side)
(Each side) ACCESORY Single Leg glute bridge

DB side lateral raise

WORK 2x12
Assisted Pistols 2 x8
SUPERSETS Superset w/ Leg Extensions 2 x15
Sternum Chin-ups 2 x8 (or
pulldowns)
Perform this at an easy
DB bicep curl
Superset w/ RUNNING pace this time, still
focussing on technique
Dips (elbows in) 2 x12 RUN 2MILES and breathing.
At 60-65% effort.
Hanging Knee raise 3x15
Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30
Weighted Sit-ups 3 x15
(10lbs) Swim 1000m all up
today, take it easy focus
on stroke and breathing
SWIMMING technique. Practice all
strokes and especially
the ones you are
deficient in.
This week is your second
de-load week. We are
taking all of your strength
CORE 2-Count Arm Haulers x18
4-ROUNDS 4-Count Flutterkicks x30
sets down a notch as well
as cutting back volume
and intensity.
 ELITE OPERATOR

WIDE RACK- 70% x 6-8 Reps

PULL-UP 70% x 6-8 Reps
60% x 8-12 Reps
DEADLIFT 60% x 8-12 Reps
OR PULL-DOWN

Grip holds 2 xMax

Barbell overhead press
Superset w/ ACCESORY DB Bulgarian split squat 2x8
(Each side)
Rope Chin-ups 2 x8 WORK DB Romanian deadlift 2 x8
Standing calf raise 2 x15
Ring Push-ups
Superset w/
Ring rows 2 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 2 x8 Take it easy today but still
(Use the same bar and RUCK maintain a decent pace. This
is a de-load week but don’t
weight for both exercises) 5 Miles carrying take this as a leisurely stroll.
Seated DB power cleans
20lbs total Hit the beach for this
Superset w/ weight. session to take some stress
Plate shrugs 2 x8 off the joints if possible.

Front Plank 6mins

Side Plank 2.5mins
CORE (each side)
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15

Rest and mobility

work.
 ELITE OPERATOR

BENCH 90% x 2-4 Reps BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
PRESS
80% x 4-6 Reps
70% x 6-8 Reps BACK 70% x 6-8 Reps
Strength set of 60% x 8-12 Reps SQUAT 60% x 8-12 Reps

Alt Arm DB bench press Walking lunges 4x8

Superset w/
One arm DB row 4x8 ACCESORY (Each side)
Single Leg glute bridge 3x12
(Each side) WORK Assisted Pistols 3x8
Leg Extensions 3x15
DB side lateral raise
SUPERSETS Superset w/
Sternum Chin-ups 4x8
(or pull-down) Run hard today. Really push
RUNNING yourself and keep track of
DB bicep curl RUN 2MILES the time. Perform this at 90-
Superset w/ 95% effort.
Elbows in Dips 4 x 12

Hanging Knee raise 3x15

Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30 350m Warm-up
Weighted Sit-ups 3 x15 3 x 200m
(10lbs) SWIMMING 3 x 150m
SPRINTS 2 x 50m
(Rest 0.5x as long as you
work)

CORE 2-Count Arm Haulers x20

4-ROUNDS 4-Count Flutterkicks x35
 ELITE OPERATOR

WIDE 90% x 2-4 Reps 90% x 2-4 Reps

PULL-UP 80% x 4-6 Reps DEADLIFT 80% x 4-6 Reps
70% x 6-8 Reps STRENGTH SET. 70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps 60% x 8-12 Reps

Grip holds 3 xMax

Barbell overhead press
Superset w/ ACCESORY DB Bulgarian split squat 4x8
(Each side)
Rope Chin-ups 4 x8 WORK DB Romanian deadlift 4 x8
Standing calf raise 2 x15
Ring Push-ups
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8
(Use the same bar and weight
RUCK Carrying 40lbs total weight.
Aim to complete this in under
for both exercises)
9 Miles 125 Minutes.

Seated DB power cleans

Superset w/
Plate shrugs 3 x8

Front Plank –7 mins

Side Plank –3mins each side
CORE Bicycle crunches 4 x20
Dip Bar leg raises 3 x15
Rest and mobility
Run 1min on/ 1 min off. work.
Aim to cover approximately
300m each minute you are
working and walk briskly in
RUN the time off. Perform this
25 MIN HIIT session in Combat boots and
body armour to increase the
intensity.
 ELITE OPERATOR

BENCH 90% x 2-4 Reps BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
PRESS
80% x 4-6 Reps
70% x 6-8 Reps BACK 70% x 6-8 Reps
Strength set of 60% x 8-12 Reps SQUAT 60% x 8-12 Reps

Alt Arm DB bench press

Superset w/ Walking lunges 4 x8
One arm DB row 4x8 ACCESORY (Each side)
Single Leg glute bridge 3x12
(Each side)
WORK Assisted Pistols 3 x8
DB side lateral raise Leg Extensions 3 x15
SUPERSETS Superset w/
Sternum Chin-ups 4x8
(or pull-down)
Run at a constant pace,
DB bicep curl
Superset w/
RUNNING focussing on technique and
breathing. Perform this at 70
Elbows in Dips 4 x 12
RUN 7MILES -75% effort.

Hanging Knee raise 3x15

Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30
Weighted Sit-ups 3 x15 350m Warm-up
(10lbs) 4 x 200m
SWIMMING 4 x 150m
SPRINTS 4 x 50m
(Rest 0.5x as long as you
work)

CORE 2-Count Arm Haulers x20

4-ROUNDS 4-Count Flutterkicks x35
 ELITE OPERATOR

WIDE 90% x 2-4 Reps 90% x 2-4 Reps

PULL-UP 80% x 4-6 Reps
70% x 6-8 Reps DEADLIFT 80% x 4-6 Reps
OR PULL-DOWN 60% x 8-12 Reps STRENGTH SET. 70% x 6-8 Reps
60% x 8-12 Reps

Barbell overhead press Grip holds 3 xMax

Superset w/
Rope Chin-ups 4 x8
ACCESORY DB Bulgarian split squat 4x8
(Each side)
WORK DB Romanian deadlift 4 x8
Ring Push-ups Standing calf raise 2 x15
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8
(Use the same bar and RUCK Carrying 40lbs total weight.
Aim to complete this in under
weight for both exercises) 10 Miles 140 Minutes.
Seated DB power cleans
Superset w/
Plate shrugs 3 x8

Front Plank 7mins

Side Plank 3mins
CORE (each side)
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15
Rest and mobility
work.
2 x800m
4 x400m
RUN (Rest 1x as long as you
work)
 ELITE OPERATOR

BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
BACK 70% x 6-8 Reps
SQUAT 60% x 8-12 Reps

BENCH 90% x 2-4 Reps

80% x 4-6 Reps
Walking lunges 4 x8
PRESS 70% x 6-8 Reps ACCESORY (Each side)
Single Leg glute bridge 3x12
Strength set of 60% x 8-12 Reps WORK Assisted Pistols 3 x8
Leg Extensions 3 x15
Alt Arm DB bench press
Superset w/
One arm DB row 4x8 Run at a constant pace,
(Each side)
RUNNING focussing on technique and
breathing. Perform this at
DB side lateral raise RUN 8MILES 70-75% effort.
SUPERSETS Superset w/
Sternum Chin-ups 4x8
(or pull-down)

DB bicep curl
Superset w/
Elbows in Dips 4 x 12
350m Warm-up
4 x 200m
Hanging Knee raise 3x15 SWIMMING 4 x 150m
2 x 100m
Oblique V-ups 4 x20 SPRINTS 2 x 50m
(2 Sets each side)
CORE Roman twists 3 x30
(Rest 0.5x as long as you
work)
Weighted Sit-ups 3 x15
(10lbs)
CORE 2-Count Arm Haulers x25
4-ROUNDS 4-Count Flutterkicks x40
 ELITE OPERATOR

WIDE 90% x 2-4 Reps 90% x 2-4 Reps

PULL-UP 80% x 4-6 Reps DEADLIFT 80% x 4-6 Reps
70% x 6-8 Reps STRENGTH SET. 70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps 60% x 8-12 Reps

Grip holds 3 xMax

Barbell overhead press
Superset w/
ACCESORY DB Bulgarian split squat 4x8
(Each side)
Rope Chin-ups 4 x8 WORK DB Romanian deadlift 4 x8
Standing calf raise 2 x15
Ring Push-ups
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8
(Use the same bar and weight
for both exercises)
RUCK Carrying 40lbs total weight.
Aim to complete this in under
11 Miles 155 Minutes.
Seated DB power cleans
Superset w/
Plate shrugs 3 x8

Front Plank –8 mins

Side Plank –3 mins each side
CORE Bicycle crunches 4 x20
Dip Bar leg raises 3 x15
Rest and mobility
3 x800m work.
4 x400m
RUN 4 x200m
Rest 1x as long as you work.
 ELITE OPERATOR

BENCH 90% x 2-4 Reps BARBELL 90% x 2-4 Reps

80% x 4-6 Reps
PRESS
80% x 4-6 Reps
70% x 6-8 Reps BACK 70% x 6-8 Reps
Strength set of 60% x 8-12 Reps SQUAT 60% x 8-12 Reps

Alt Arm DB bench press

Superset w/ Walking lunges 4 x8
One arm DB row 4x8 ACCESORY (Each side)
Single Leg glute bridge 3x12
(Each side)
WORK Assisted Pistols 3 x8
DB side lateral raise Leg Extensions 3 x15
SUPERSETS Superset w/
Sternum Chin-ups 4x8
(or pull-down)
Run at a constant pace,
DB bicep curl
Superset w/
RUNNING focussing on technique and
breathing. Perform this at 70-
Elbows in Dips 4 x 12
RUN 10MILES 75% effort.

Hanging Knee raise 3x15

Oblique V-ups 4 x20
(2 Sets each side)
CORE Roman twists 3 x30
Weighted Sit-ups 3 x15
(10lbs) 350m Warm-up
5 x 200m
SWIMMING 4 x 150m
3 x 100m
SPRINTS 2 x 50m
(Rest 0.5x as long as you
work)

CORE 2-Count Arm Haulers x25

4-ROUNDS 4-Count Flutterkicks x40
 ELITE OPERATOR

WIDE 90% x 2-4 Reps 90% x 2-4 Reps

PULL-UP 80% x 4-6 Reps DEADLIFT 80% x 4-6 Reps
70% x 6-8 Reps STRENGTH SET. 70% x 6-8 Reps
OR PULL-DOWN 60% x 8-12 Reps 60% x 8-12 Reps

Barbell overhead press Grip holds 3 xMax

Superset w/ ACCESORY DB Bulgarian split squat 4x8
(Each side)
Rope Chin-ups 4 x8
WORK DB Romanian deadlift 4 x8
Ring Push-ups Standing calf raise 2 x15
Superset w/
Ring rows 4 x15

SUPERSETS Barbell tricep extension

Superset w/
Close grip bench press 3 x8
(Use the same bar and weight RUCK Carrying 30lbs total weight.
Aim to complete this in under
for both exercises) 12 Miles 170 Minutes.

Seated DB power cleans

Superset w/
Plate shrugs 3 x8

Front Plank 8mins

Side Plank 3mins
CORE (each side)
Bicycle crunches 4 x20
Dip Bar leg raises 3 x15 Rest and mobility
work.
Run 1min on/ 1 min off.
Aim to cover approximately
300m each minute you are
RUN working and walk briskly in
30 MINUTES HIIT the time off. Perform this
session in Combat boots and
body armour to increase the
intensity
 ELITE OPERATOR

Now you have finished the 12 weeks of

training I recommend you take the next 3-4
days off to rest and recover before running
through these tests.
Make sure to perform it in the same order as
when you first tested yourself and compare
your performance from the beginning to
now. I am confident you will have made great
MAX IN 2MINUTES
improvements across all areas and will be a
more effective and tough Tactical Athlete.
Record and document your results for each
of the exercises and make sure you share MAX IN 2MINUTES
them with the tribe to motivate others to give
everything they’ve got to try and catch you.

MAX IN 2MINUTES

Make sure to hydrate and

stay well fed in the lead up
to this test and try and
perform the exact same
routine nutrition wise
leading up to the test as
you had previously.
 WEEK 12

✓
I congratulate you for stepping up and sticking it out for these past 12
weeks. I know it gets tough and we all have things in our life which
pop up and get in the way. If you have stuck to the plan and been
persistent in giving everything you have, you should have noticed
some great improvements from the first testing day.

Make sure to note down your final test results and don’t be shy in
sharing them with me and the rest of the group. We are all on the
same journey to greatness and love seeing people kick ass as they
start hitting those goals.

If you need any more help in your preparation for selection or advice
feel free to reach out to me at [email protected]
………………………………………….

You have built that solid foundation, the next best step in your
journey would be to follow on from here with my 12-week Lean
Machine training.

Lean Machine:

A 12-week training plan, specifically designed to accelerate fat

loss while maintaining and enhancing muscle mass and
performance levels. Take it up a notch with more intensity, more
conditioning and really us on burning that layering of fat.

………………………………………….

All of our other training plans can be found up on our site at

www.hardtokillfitness.co