26 WEEK SASR

SELECTION PROGRAM
Strength Training

The strength training program is separated into five phases. The aim of the first phase is to introduce a higher vol-
ume of strength training to increase hypertrophy and strength endurance, it’s a preparation phase that will develop
a solid base from which we can work from. The phases following on from the initial six week block are four week
strength blocks and strength endurance blocks aimed at increasing maximal strength and strength endurance.
Each block has a three week loading phase and a one week unloading phase.

There is no requirement to conduct any extra sessions of resistance training; the specific strength endurance
adaptations required will come from the integration of the pack marching sessions. Any extra sessions will only
increase the chance of overtraining and lead to a fatigued state or injury leading into the selection course.

The strength exercises should be conducted with the prescribed % of maximum weight that can be lifted once
(1RM). Where exercise 1RM is not known using the attached 1RM calculator and Rate of Perceived Exertion
(RPE) scale will give you a place to start. Remember its better to start a little lighter and achieve good technique
first. Any 1RM should look and feel technically efficient and ensure the proper range of movement is adhered to.

Weight should then be increased weekly between 2-5%. For the lighter loads ensure the weight does not slow
down the speed of the movement.

Sets should not be conducted to failure and weights should be adjusted accordingly. Training to failure creates
excess fatigue and has an inhibitory effect on the concurrent training involved within the program. Rather than
weight, the focus should be on correct technique for every Repetition. Sets should be viewed as sets of individual
reps rather than one continuous movement e.g. a set of five should be conducted as 5 individual technically pro-
ficient reps.

Movement Prep (Warm Up)

Warm-up sets are NOT listed in the template, you should conduct 2-3 warm up sets prior to your work sets listed
in the template.

Movement prep or warm-up prepares your body for the work you are about to undertake. It’s a series of static and
dynamic movements that increase your core temp and prepares your nervous system for physical activity. Con-
duct 5-10 minutes of movement prep before your warm-up sets or any activity during the course of this training
program.

Restoration Work (Recovery)

Recovery should be conducted at the end of every session and whenever you have the chance during the training
program. This can consist of:

• Foam roller
• Trigger Point
• Stretching
• Cold water immersion
• Massage

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PROGRAM

Week 1 Prep Session % Load/RPE Sets Reps/Dist Rest Dress

1.1 STR 1 50-75% 3 10 120 sec PT
1.2 ESD 9 4 1600m 120 sec PT
1.3 STR 2 50-75% 3 10 120 sec PT
1.4 ESD 9 4 1600m 120 sec PT
1.5 GPP 6 15 10 60-90 sec PT
1.6 ELC 8kg 5000m PO

Week 2 Prep Session % Load/RPE Sets Reps/Dist Rest Dress

2.1 STR 1 60-80% 3 8 3 mins PT
2.2 ESD 9 4 1600m 120 sec PT
2.3 STR 2 60-80% 3 8 3 mins PT
2.4 ESD 9 4 1600m 120 sec PT
2.5 GPP 6 15 10 60-90 sec PT
2.6 ELC 10kg 5000m PO

Week 3 Prep Session % Load/RPE Sets Reps/Dist Rest Dress

3.1 STR 1 65-85% 4 8 3-4 mins PT
3.2 ESD 9 4 1600m 120 sec PT
3.3 STR 2 65-85% 4 8 3-4 mins PT
3.4 ESD 9 4 1600m 120 sec PT
3.5 GPP 6 20 10 90-120 sec PT
3.6 ELC 12kg 5500m PO

Week 4 Prep Session % Load/RPE Sets Reps/Dist Rest Dress

4.1 STR 1 85-90% 5 8 4 mins PT
4.2 ESD 9 4 1600m 120 sec Cams/Runners
4.3 STR 2 85-90% 5 8 4 mins PT
4.4 ESD 9 4 1600m 120 sec Cams/Runners
4.5 GPP 6 8 50m 60 sec Swim
4.6 ELC 15kg 6000m MO

Week 5 Prep Session % Load/RPE Sets Reps/Dist Rest Dress

5.1 STR 1 65-80% 4 8 3-4 mins PT
5.2 ESD 9 4 1600m 120 sec Cams/Runners
5.3 STR 2 65-80% 4 8 3-4 mins PT
5.4 ESD 9 4 1600m 120 sec Cams/Runners
5.5 GPP 6 20 10 120 sec PT
5.6 ELC 17kg 6500m MO

Week 6 Prep Session % Load/RPE Sets Reps/Dist Rest Dress

6.1 STR 1 60-70% 3 4 3 mins PT
6.2 ESD 9 4 1600m 120 sec Cams/Runners
6.3 STR 2 60-70% 3 4 3 mins PT
6.4 ESD 9 4 1600m 120 sec PO/Runners

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Week 7 STR Session % Load/RPE Sets Reps/Dist Rest Dress
7.1 STR 1 50-80% 5 6 3 mins PT
7.2 Interval 9 3 1000m 120 sec PO/Runners
7.3 STR 2 50-80% 5 6 3 mins PT
7.4 Interval 9 3 1000m 120 sec PO/Runners
7.5 GPP 6 15 10 60-90 sec PT
7.6 ELC 23kg 7500m MO

Week 8 STR Session % Load/RPE Sets Reps/Dist Rest Dress

8.1 STR 1 60-80% 5 6 4 mins PT
8.2 Interval 9 3 1200m 120 sec PO/Boots
8.3 STR 2 60-80% 5 6 4 mins PT
8.4 Interval 9 3 1200m 120 sec PO/Runners
8.5 GPP 6 15 As per 60-90 sec PT
8.6 ELC 25kg 8000m MO

Week 9 STR Session % Load/RPE Sets Reps/Dist Rest Dress

9.1 STR 1 85-90% 5 5 4 mins PT
9.2 Interval 9 3 1000m 120 sec PO/Runners
9.3 STR 2 85-90% 5 5 4 mins PT
9.4 Interval 8 8 50m 60 sec Swim
9.5 SFET PRACTICE As per test
9.6 REST

Week 10 STR Session % Load/RPE Sets Reps/Dist Rest Dress

10.1 STR 1 60-75% 3 4 PT
10.2 Interval 9 2 1000m 120 sec PO/Boots
10.3 STR 2 60-75% 3 4 PT
10.4 Interval 9 2 1000m 120 sec PO/Boots
10.5 GPP 6 10 10 60-90 sec PT
10.6 ELC 20kg 8000m MO

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Week 11 S/E Session % Load/RPE Sets Reps/Dist Rest Dress
11.1 STR 1 55-70% 3 15 45 sec PT
11.2 MAS 30 120% 2 8 PO/Runners
11.3 STR 2 55-70% 13 15 45 sec PT
11.4 MAS 30 120% 2 8 PO/Runners
11.5 GPP 6 15 10 60-90 sec PT
11.6 ELC 23kg 8500m MO

Week 12 S/E Session % Load/RPE Sets Reps/Dist Rest Dress

12.1 STR 1 65-70% 4 15 30 sec PT
12.2 MAS 30 120% 2 8 PO/Runners
12.3 STR 2 65-70% 4 15 30 sec PT
12.4 MAS 30 120% 2 8 PO/Runners
12.5 GPP 6 20 10 90-120 sec PT
12.6 ELC 25kg 9000m MO

Week 13 S/E Session % Load/RPE Sets Reps/Dist Rest Dress

13.1 STR 1 70% 4 15 30 sec PT
13.2 MAS 30 120% 2 10 PO/Runners
13.3 STR 2 70% 4 15 30 sec PT
13.4 MAS 30 120% 2 10 PO/Runners
13.5 GPP 6 20 10 120 sec PT
13.6 ELC 27kg 9500m MO

Week 14 S/E Session % Load/RPE Sets Reps/Dist Rest Dress

14.1 STR 1 65-70% 2 15 45 sec PT
14.2 MAS 30 120% 2 6 Cams/Runners
14.3 STR 2 65-70% 2 15 45 sec PT
14.4 MAS 30 120% 2 6 Cams/Runners
14.5 GPP 6 15 10 60-90 sec PT
14.6 ELC 27kg 10000m MO

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Week 15 Trans Session % Load/RPE Sets Reps/Dist Rest Dress
15.1 Cardio 7 30mins PT
15.2 STR 80% 2 3 4 mins PT
15.3 Cardio 7 30mins PT
15.4 REST DAY
15.5 STR 80% 2 3 4 mins PT
15.6 REST DAY

Week 16 Trans Session % Load/RPE Sets Reps/Dist Rest Dress

16.1 Cardio 7 30mins PT
16.2 STR 80% 2 3 4 mins PT
16.3 Cardio 7 30mins PT
16.4 REST DAY
16.5 STR 80% 2 3 4 mins PT
16.6 REST DAY

Week 17 STR Session % Load/RPE Sets Reps/Dist Rest Dress

17.1 STR 1 50-65% 5 6 3 mins PT
17.2 ESD 9 4 2000m 120 sec PT
17.3 STR 2 65-85% 5 6 3 mins PT
17.4 ESD 9 4 2000m 120 sec PO/Runners
17.5 GPP 6 15 10 60-90 sec PT
17.6 ELC 23kg 10000m MO

Week 18 STR Session % Load/RPE Sets Reps/Dist Rest Dress

18.1 STR 1 60-80% 5 6 4 mins PT
18.2 ESD 9 4 2000m 120 sec PO/Boots
18.3 STR 2 60-80% 5 6 4 mins PT
18.4 REST DAY
18.5 GPP 6 15 10 60-90 sec PT
18.6 ELC 25kg 8000m MO

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Week 19 STR Session % Load/RPE Sets Reps/Dist Rest Dress
19.1 STR 1 75-85% 3 4 5 mins PT
19.2 ESD 9 4 2000m 120 sec PO/Runners
19.3 STR 2 75-85% 3 4 5 mins PT
19.4 ESD 9 4 2000m 120 sec PO/Runners
19.5 REST DAY
15.6 ELC 27kg 20,000m MO
15.7 ELC 27kg 8500m MO

Week 20 STR Session % Load/RPE Sets Reps/Dist Rest Dress

20.1 STR 1 60-75% 3 4 PT
20.2 ESD 9 3 2000m 120 sec PO/Boots
20.3 STR 2 60-75% 3 4 PT
20.4 ESD 9 3 2000m 120 sec PO/Boots
20.5 GPP 6 10 10 60-90 sec PT
20.6 ELC 27kg 9000m MO

Week 21 S/E Session % Load/RPE Sets Reps/Dist Rest Dress

21.1 STR 1 55-70% 3 15 45 sec PT
21.2 MAS 30 120% 2 8 PO/Runners
21.3 STR 2 55-70% 13 15 45 sec PT
21.4 REST DAY
21.5 GPP 6 15 10 60-90 sec PT
21.6 ELC 27kg 9500m MO
21.7 ELC 27kg 1000m MO

Week 22 S/E Session % Load/RPE Sets Reps/Dist Rest Dress

22.1 STR 1 65-70% 4 15 30 sec PT
22.2 MAS 30 120% 2 8 PO/Runners
22.3 STR 2 65-70% 4 15 30 sec PT
22.4 REST DAY
22.5 GPP 6 20 10 90-120 sec PT
22.6 ELC 25kg 10000m MO
22.7 ELC 27kg 10000m MO

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Week 23 S/E Session % Load/RPE Sets Reps/Dist Rest Dress
23.1 STR 1 70% 4 15 30 sec PT
23.2 MAS 30 120% 2 10 PO/Runners
23.3 STR 2 70% 4 15 30 sec PT
22.4 MAS 30 120% 2 10 PO/Runners
22.5 GPP 6 20 10 120 sec PT
22.6 ELC 27kg 11000m MO

Week 24 S/E Session % Load/RPE Sets Reps/Dist Rest Dress

24.1 STR 1 65-70% 4 15 30 sec PT
24.2 MAS 30 120% 2 8 PO/Runners
24.3 STR 2 65-70% 4 15 30 sec PT
24.4 MAS 30 120% 2 8 PO/Runners
24.5 GPP 6 20 10 90-120 sec PT
24.6 ELC 25kg 12000m MO

Week 25 S/E Session % Load/RPE Sets Reps/Dist Rest Dress

25.1 STR 1 65-70% 2 15 45 sec PT
25.2 MAS 30 120% 2 6 Cams/Runners
25.3 STR 2 65-70% 2 15 45 sec PT
25.4 MAS 30 120% 2 6 Cams/Runners
25.5 GPP 15 10 60-90 60-90 sec PT
25.6 ELC 27kg 15000m MO

Week 26 Taper Session % Load/RPE Sets Reps/Dist Rest Dress

26.1 Cardio 7 30mins PT
26.2 STR 80% 2 3 4 mins PT
26.3 Cardio 7 30mins PT
26.4 REST DAY
26.5 STR 80% 2 3 4 mins PT
26.6 REST DAY

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STRENGTH

Week 1 Strength 1 Strength 2 GPP

Med Ball Slam Broad Jump Walking Lunge
Back Squat Deadlift Kettle Bell Swing
Bench Press Bench Pull Burpee
Pull up + Tricep Ext Push Up (Cadence) Famers Walk 20m
Calf raise Nordic Raise/GHD

Week 2 Strength 1 Strength 2 GPP

Drop Jump Single Leg Box Explosion Front Squat @60% +
Back Squat Deadlift 3min Row @ 1:55
Bench Press Bench Pull 2mins rest x 3
Pull up + Tricep Ext Push Up (Cadence) Then
Calf raise Nordic Raise/GHD 15 to 1 Push up ladder

Week 3 Strength 1 Strength 2 GPP

Med Ball Slam Broad Jump Push Ups
Back Squat Deadlift Pull Ups
Bench Press Bench Pull Lunge Walk
Pull up + Tricep Ext Push Up (Cadence) Bicep Curl
Calf raise Nordic Raise/GHD

Week 4 Strength 1 Strength 2 GPP

Drop Jump Single Leg Box Explosion 5 mins easy swim
Back Squat Deadlift 8 x 50m Swim
Bench Press Bench Pull 10 mins easy swim
Pull up + Tricep Ext Push Up (Cadence)
Calf raise Nordic Raise/GHD

Week 5 Strength 1 Strength 2 GPP

Med Ball Slam Broad Jump Goblet Squat
Back Squat Deadlift Burpee
Bench Press Bench Pull OH Walk 40m
Pull up + Tricep Ext Push Up (Cadence) Jump Squats
Calf raise Nordic Raise/GHD

Week 6 Strength 1 Strength 2 GPP

Drop Jump Single Leg Box Explosion Walking Lunge
Back Squat Deadlift Kettle Bell Swing
Bench Press Bench Pull Burpee
Pull up + Tricep Ext Push Up (Cadence) Farmers Walk
Calf raise Nordic Raise/GHD

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Week 7 Strength 1 Strength 2 GPP
Get Up & Go Hurdle Jump 20m Bear Crawl
Front Squat Rack Pulls Split Jump
Dumb Bell Press Lat Pull Down Bicep Curl
Pull up & Push up ladder Push Up (Cadence) Hanging Knee Raise
Calf raise Nordic Raise/GHD

Week 8 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump 20m Burpee Broad Jump
Front Squat Rack Pulls 20m Famers Walk @ 24kg
Dumb Bell Press Lat Pull Down 20 Push ups
Pull up & Push up ladder Push Up (Cadence)
Calf raise Nordic Raise/GHD

Week 9 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump
Front Squat Rack Pulls
Dumb Bell Press Lat Pull Down
Pull up & Push up ladder Push Up (Cadence)
Calf raise Nordic Raise/GHD

Week 10 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump 5 mins easy swim
Front Squat Rack Pulls 8 x 50m Swim
Dumb Bell Press Lat Pull Down 10 mins easy swim
Pull up & Push up ladder Push Up (Cadence)
Calf raise Nordic Raise/GHD

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Week 11 Strength 1 Strength 2 GPP
Get Up & Go Hurdle Jump 20m Bear Crawl
Box Squat RDL Split Jump
Incline Bench Press Seated Row Bicep Curl
Pull up & Push up ladder Push Up (Cadence) Hanging Knee Raise
Calf raise Nordic Raise/GHD

Week 12 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump 20m Burpee Broad Jump
Box Squat RDL 20m Famers Walk @ 24kg
Incline Bench Press Seated Row 20 Push ups
Pull up & Push up ladder Push Up (Cadence)
Calf raise Nordic Raise/GHD

Week 13 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump Front Squat @60% +
Box Squat RDL 3min Row @ 1:55
Incline Bench Press Seated Row 2mins rest x 3
Pull up & Push up ladder Push Up (Cadence) Then
Calf raise Nordic Raise/GHD 15 to 1 Push up ladder

Week 14 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump 5 mins easy swim
Box Squat RDL 8 x 50m Swim
Incline Bench Press Seated Row 10 mins easy swim
Pull up & Push up ladder Push Up (Cadence)
Calf raise Nordic Raise/GHD

Week 15 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump 20m Bear Crawl
Front Squat Rack Pulls Split Jump
Dumb Bell Press Lat Pull Down Bicep Curl
Pull up & Push up ladder Push Up (Cadence) Hanging Knee Raise
Calf raise Nordic Raise/GHD

Week 16 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump 20m Burpee Broad Jump
Front Squat Rack Pulls 20m Famers Walk @ 24kg
Dumb Bell Press Lat Pull Down 20 Push ups
Pull up & Push up ladder Push Up (Cadence)
Calf raise Nordic Raise/GHD

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Week 17 Strength 1 Strength 2 GPP
Med Ball Slam Broad Jump Walking Lunge
Back Squat Deadlift Kettle Bell Swing
Bench Press Bench Pull Burpee
Pull up + Tricep Ext Push Up (Cadence) Famers Walk 20m
Calf raise Nordic Raise/GHD

Week 18 Strength 1 Strength 2 GPP

Med Ball Slam Broad Jump Push Ups
Back Squat Deadlift Pull Ups
Bench Press Bench Pull Lunge Walk
Pull up + Tricep Ext Push Up (Cadence) Bicep Curl
Calf raise Nordic Raise/GHD

Week 19 Strength 1 Strength 2 GPP

Med Ball Slam Broad Jump
Back Squat Deadlift
Bench Press Bench Pull
Pull up + Tricep Ext Push Up (Cadence)
Calf raise Nordic Raise/GHD

Week 20 Strength 1 Strength 2 GPP

Med Ball Slam Broad Jump 20m Burpee Broad Jump
Back Squat Deadlift 20m Famers Walk @ 24kg
Bench Press Bench Pull 20 Push ups
Pull up + Tricep Ext Push Up (Cadence)
Calf raise Nordic Raise/GHD

Week 21 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump Push Ups
Box Squat RDL Pull Ups
Incline Bench Press Seated Row Lunge Walk
Pull up & Push up ladder Push Up (Cadence) Bicep Curl
Calf raise Nordic Raise/GHD

Week 22 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump 5 mins easy swim
Box Squat RDL 8 x 50m Swim
Incline Bench Press Seated Row 10 mins easy swim
Pull up & Push up ladder Push Up (Cadence)
Calf raise Nordic Raise/GHD

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Week 23 Strength 1 Strength 2 GPP
Get Up & Go Hurdle Jump 20m Bear Crawl
Box Squat RDL Split Jump
Incline Bench Press Seated Row Bicep Curl
Pull up & Push up ladder Push Up (Cadence) Hanging Knee Raise
Calf raise Nordic Raise/GHD

Week 24 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump 20m Burpee Broad Jump
Box Squat RDL 20m Famers Walk @ 24kg
Incline Bench Press Seated Row 20 Push ups
Pull up & Push up ladder Push Up (Cadence)
Calf raise Nordic Raise/GHD

Week 25 Strength 1 Strength 2 GPP

Get Up & Go Hurdle Jump Push Ups
Box Squat RDL Pull Ups
Incline Bench Press Seated Row Lunge Walk
Pull up & Push up ladder Push Up (Cadence) Bicep Curl
Calf raise Nordic Raise/GHD

Week 26 Strength 1 Strength 2 GPP

Med Ball Slam Broad Jump
Back Squat Deadlift
Bench Press Bench Pull
Pull up + Tricep Ext Push Up (Cadence)
Calf raise Nordic Raise/GHD

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Energy System Development (ESD)

ESD is the cardiovascular or VO2 max component of the training program. During these sessions you’ll work at
the same RPE level throughout the work sets. These sessions are to be done at 90% of your max heart rate (MHR).
An example of this looks like:

Session % Load RPE Sets Reps/Dist Rest Dress

ESD 9 4 1600m 120 sec PT

So the session would break down like this:

Run 1600m at 90% MHR (RPE 9) rest 2mins then repeat another three times.

Interval sessions are conducted the same way following program guidelines for that session.

Week 8 of the program is when boots have been introduced; the idea of this is to get you comfortable with your
boot choice. There is no need to run in boots for all of the ESD sets, its more beneficial to run the first set in boots
and then switch back to your runners for the last three sets. You get plenty of time in boots with the External Load
Carriage (ELC) sessions. In a recent study by the Journal of Strength and Conditioning Research showed signifi-
cant increases in impact loading of the ankle, knee and hip when running in boots for extended periods of time.

Remember to conduct movement prep before and recovery work after the session.

Maximal Aerobic Speed

Time Trial
In order to obtain your Maximal Aerobic Speed (MAS), mark out a 1600m track. Conduct a time trial and record
the time taken to complete the distance. From the MAS table, find the corresponding time within the time catego-
ries and determine your MAS in meters per second (m/s).

Intervals
Interval sessions are conducted in either 30 second (MAS 30) or 15 second (MAS 15) work and rest period. The
protocol remains the same for both sessions and only requires a single explanation to determine the distance. e.g.
MAS 30 2 x 8, 120%

MAS - indicates a Maximal Aerobic Speed session.

30 – indicates the time period with a 1:1 rest period.
2 x 8 – indicates two sets of 8 repetitions. Rest between the 2 sets of 8 should be kept to 3 – 4 minutes.
120% - indicates the intensity at the designated time and resulting distance. This is the distance that needs to be
covered in the prescribed time.
Example: For an individual who runs the 1600m in 6:05 this would correspond to a distance of 151m that he needs
to cover in the 30 seconds

Conduct
For the above example, mark out the distance with a cone at either end, where possible use a straight line or
boundary of an AFL field. Start your watch and run 151m in 30 seconds, rest in place for 30 seconds and then start
the next repetition returning to the start point. A set of 8 at 30 seconds should be complete in 8 minutes.

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GPP Circuits

GPP is short for general physical preparedness and is used to describe your overall fitness level or your ability to
perform work. For these circuits the session will look like this;

GPP

20m Bear Crawl

Split Jump
Bicep Curl
Hanging Knee Raise

Session % Load RPE Sets Reps/Dist Rest Dress

GPP 6 10 10 60-90 sec PT

In this session you would do:

• 20m Bear Crawl

• 10 Split Jumps each leg
• 10 Bicep Curls (weight is light enough to complete the reps each time)
• 10 Hanging Knee Raise
• 60-90 seconds rest and then repeat another nine times.

The RPE is at a 6 so it’s around 70%MHR, not flat out but you want to be working at a constant pace. The idea is
not to go to failure but to get in more uni-lateral work and increase your work capacity. Most sessions with the
rest included should go for 20-40mins depending on the week.

Taper Weeks

%
Week 15 Trans Session Sets Reps/Dist Rest Dress
Load/RPE
15.1 Cardio 7 30 mins PT
15.2 STR 80% 2 3 4 mins PT
15.3 Cardio 7 30mins PT
15.4
15.5 STR 80% 2 3 4 mins PT
15.6

When you are made aware of your SFET date simply count back from the day of the testing and follow the above
protocols. Weeks 15, 16 and 26 are for you to taper for either the SFET or the start of the SASR-SC. For the cardio
sessions it is advised that you make these non-impact types of activities, swimming, bike, rower etc.

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External Load Carriage (ELC)

The pack marching within the program has been designed to compliment the resistance training and progressively
increases volume through each block with an unloading period to allow the dissipation of fatigue. The shorter
duration pack marches are designed to allow a shorter effort at higher speed. The longer sessions are designed to
increase the duration of time pack marching and can be utilised as opportunities to conduct navigation practice.

Pull up Push up Ladder

This is dependant on your ability and strength. 10-1 or 20-1 while keeping the push ups to the correct cadence in
line with the SFET.

Exercise Technique

Correct technique is vital in minimising the risk of injury and should not be sacrificed for extra weight. It is en-
couraged that all candidates conduct technique sessions with their local PTI before commencing the pre selection
training program.

A brief explanation of some considerations for the major exercises is given below. Where the prescribed exercise
can not be conducted consult with a PTI for an alternative exercise to produce similar benefits.

Box Squat - The height of the box should allow a squat depth between a 90 degree bend at the knee and thigh
parallel to the floor. This should be dictated by squat ability.

Bench Pull – Where required place a bench onto 2 stable boxes to allow adequate height.

Nordic Raise/GHD – Lower yourself as far as you can under control, and then reverse the motion to return to the
start. It should look like a glute-ham raise, but without the pad to help you out. You can use a push off the ground
to assist the reverse motion.

Single Leg Box Explosion – Using a 6-15 inch box, push off and forcefully drive the opposite knee upward, driv-
ing the body as high as possible.

Get Up and Go – Lie prone on the ground and on a self start, lift out of the start position and sprint forward 15m.

Hurdle Jump – Five hurdles are placed about 60 cm apart and are approx 30 cm high. From a shoulder width
stance jump over the hurdles, maintaining a continuous jumping pattern over the five hurdles.

Depth Jump - To perform a depth jump you stand on a box, step off, hit the ground, and immediately jump up as
high as possible at ground contact. You should gain energy from the impact that you absorb, stabilize, and transfer
to your muscles and tendons for a more explosive jump.

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RPE scale

Rating Perceived Exertion Scale HR & Power Zones Training Examples

All day pace, 30-90 min

RPE1 Very Easy Active Recovery
easy rides

Long slow distance, walk-

RPE2 Easy Edurance
ing, light flexibility work

Long steady aerobic edur-

RPE3 Moderate
ance training, light yoga

Hiking moderate terrain,

RPE4 Tempo
tempo riding 60-180 mins

Strength endurance train-

RPE5 Hard
ing

10-30 minute running or

RPE6 Very Hard Threshold
cycling intervals

RPE7 Vo2 Max 3-8 minute work intervals

Strength & power training,

RPE8 Extremely Difficult Anaerobic Capacity mountain running, 30 sec-
onds to 3 mins max effort

RPE9

Max lifts, sprinting 10 sec-

RPE10 Max Effort Neuromuscular Power
onds or under

17
IRM Calculator

18
 MAS DISTANCE
1600m 15 Seconds 30 Seconds
Time Seconds m/s 120% 125% 130% 110% 115% 120%
4:30 270 5.9 107 111 116 196 204 213
4:31 271 5.9 106 111 115 195 204 213
4:35 275 5.8 105 109 113 192 201 209
4:38 278 5.8 104 108 112 190 199 207
4:40 280 5.7 103 107 111 189 197 206
4:43 283 5.7 102 106 110 187 195 204
4:45 285 5.6 101 105 109 185 194 202
4:49 289 5.5 100 104 108 183 191 199
4:52 292 5.5 99 103 107 181 189 197
4:55 295 5.4 98 102 106 179 187 195
4:58 298 5.4 97 101 105 177 185 193
5:00 300 5.3 96 100 104 176 184 192
5:02 302 5.3 95 99 103 175 183 191
5:05 305 5.2 94 98 102 173 181 189
5:11 311 5.1 93 96 100 170 177 185
5:13 313 5.1 92 96 100 169 176 184
5:15 315 5.1 91 95 99 168 175 183
5:21 321 5.0 90 93 97 164 172 179
5:25 325 4.9 89 92 96 162 170 177
5:29 329 4.9 88 91 95 160 168 175
5:32 332 4.8 87 90 94 159 166 173
5:36 336 4.8 86 89 93 157 164 171
5:40 340 4.7 85 88 92 155 162 169
5:44 344 4.7 84 87 91 153 160 167
5:49 349 4.6 83 86 89 151 158 165
5:53 353 4.5 82 85 88 150 156 163
5:57 357 4.5 81 84 87 148 155 161
6:02 362 4.4 80 83 86 146 152 159
6:06 366 4.4 79 82 85 144 151 157
6:11 371 4.3 78 81 84 142 149 155
6:16 376 4.3 77 80 83 140 147 153
6:21 381 4.2 76 79 82 139 145 151
6:26 386 4.1 75 78 81 137 143 149
6:31 391 4.1 74 77 80 135 141 147
6:37 397 4.0 73 76 79 133 139 145
6:42 402 4.0 72 75 78 131 137 143
6:48 408 3.9 71 74 76 129 135 141
6:54 414 3.9 70 72 75 128 133 139
6:50 420 3.8 69 71 74 126 131 137
7:06 426 3.8 68 70 73 124 130 135
7:13 433 3.7 67 69 72 122 127 133
7:19 439 3.6 66 68 71 120 126 131
7:26 446 3.6 65 67 70 118 124 129
7:33 453 3.5 64 66 69 117 122 127
7:40 460 3.5 63 65 68 115 120 125
7:48 468 3.4 62 64 67 113 118 123
7:56 476 3.4 61 63 66 111 116 121
8:00 480 3.3 60 63 65 110 115 120

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Session Flexibility

The 26 week pre selection training program has been designed as a plan to follow from start to finish in sequen-
tial order however it still should be conducted with some flexibility. It is expected that candidates entering into
the program have already achieved a high level of fitness, those members who do not have an acceptable training
background may find the increase in volume and intensity causes excessive fatigue and may need to adjust the
sessions as required. Extra rest days should be considered if excessive fatigue is experienced. Candidates that are
required for field exercise should focus on building strength prior to deploying as this will allow transfer of the
strength to more specific adaptations during the field phase. Upon returning volume and intensity should be ad-
justed accordingly for the remaining duration of the program to ensure overtraining and injury does not occur.

Recording results

It is expected that all candidates will record results from the sessions as well as the intervals that are completed and
bring this with them to the selection course. The results of the 1600m time trial and final MAS distance should also
be recorded. It is understood that some sessions will not be completed due to duty requirements.

Any questions you have in regards to this program please contact the SASR PTI:
[email protected]

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