Level 1.01 SOF Preparedness - 3.2km Battle-run

SOFPREP LVL 1.1 - 3.2 KM RUN.png
SOFPREP LVL 1.1 - 3.2 KM RUN.png

Level 1.01 SOF Preparedness - 3.2km Battle-run

60.00

This program is specifically for athletes who need to improve their 3.2km (webbing) battle-run times while maintaining all other components of their fitness. Once this is completed we recommend completing the SOFPREP 2.0 program.

Go to our Training Notes blog (in 'ABOUT') for additional information about:

  • how to use the program;

  • program specific skills;

  • use of program specific equipment;

  • required training equipment;

  • acronyms and abbreviations; and

  • breath control.

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The Level 1.01 SOF Preparedness program is designed for athletes who have completed Level 1 and 2 of the Military Preparedness Program or who have a history of 4 to 10 sessions per week for up to 6-months. We see it as ideal for someone who is looking to embark on a SOF military career and is working towards building up to more elite levels of fitness. It includes basic lifts and techniques using equipment which can be found in most gyms. It's focused around building strength, endurance and developing your energy systems and specifically improving 3.2km webbing-run time. It also includes weighted carries and military orientated training activities.

Goals of Level 1.01 SOF Preparedness

Components:

  • Strength and power - Maintenance

  • Power-endurance - Maintenance

  • Endurance <60 - Maintenance

  • Endurance >90 - Maintenance

  • Mobility and flexibility - Maintenance

Specific skills:

  • 2.4km run - Improve

  • 3.2km webbing run - Improve

  • 30km pack-march - Maintenance

  • 400m Swim - Maintenance

  • Bodyweight conditioning - Maintenance

Assumptions:

1. Advanced training age. Completed Military Preparation Programs Levels 1 and 2.

2. Relative-strength ratios have been met.

3. Awareness to take rest (day/s) as required.

4. High-level of technical ability.

5. No mobility issues or injury restrictions.

The format is set out so that you can do 2 sessions in 1-day, everyday, or spread them out to make sure you can recover prior to the next session. You will need to perform 1 rep-max testing on most of your lifts because the prescribed weights are a % of your 1RM. 

The program pack includes: i) suggested warm-ups; ii) the program; iii) a training journal; iv) a list of No-gear Workouts; v) the list of required equipment; and vi) a list of acronyms and abbreviations used in the program.