8 weeks · 6 days/week
Selection
Selection-standard conditioning, for people who don't get to opt out of the hard part.
Selection does not reward the strongest man in the room. It rewards the one who can still move, think and carry weight on day four.
Selection is built for people who don’t get to choose their conditions. The heat doesn’t move for you, the pack doesn’t get lighter, and the clock doesn’t stop because your legs are done. Eight weeks, six days a week, structured around the two things that actually decide whether you finish: an engine big enough to keep working, and strength that hasn’t disappeared by hour three.
There’s no phase in this program that exists to make you feel good about training. Phase one builds the base you’ll need so phase two doesn’t break you. Phase two puts you under the kind of compounding fatigue that separates people who trained for the test from people who trained for the photo of the test.
Who it's for
This program is built for you if
- You're preparing for a military, police, or fire service selection or fitness test
- You need work capacity that holds up under fatigue, not just a good number on a fresh day
- You want to train the habit of continuing to perform when the session stops being pleasant
Before you buy
Equipment you'll need
This program assumes access to the following. Check it against what you've actually got before you purchase — there are no refunds once the PDF is downloaded.
- Full gym access — barbell, squat rack, bench, plates
- Pull-up bar for the calisthenics sessions
- A rucksack you can load with plates or sandbags for the weekly ruck
- Open ground or road to ruck and run on
If you don't already train somewhere with this kit, that may mean a gym membership, a day pass, or building the equivalent at home — factor the cost and access in before you buy, not after.
What's included
Structure
Six training days a week — lower body strength, intervals with core, upper body strength, a loaded ruck, full body power and calisthenics, and one long effort — anchored by Week Zero baseline testing so every number in the program is calculated from where you actually start, not a guess.
Weeks 1–4
Phase 1 — Accumulation
Build the engine
Moderate loads and generous rest across all six days while you learn the sessions and bank the volume the back half spends. It's meant to feel manageable — the point is stringing four solid weeks together, not having one good one.
Weeks 5–8
Phase 2 — Intensification & Taper
Perform under compounding fatigue
Load and intensity climb through Week 7 — the heaviest point of the block — then Week 8 tapers hard before you retest against your Week Zero numbers. Compounding fatigue stacked on real load, closer to what a selection day actually asks of you than any single fresh-legs test.
Preview
One real week, not a taster
Week 1, exactly as it appears in the PDF — sessions, sets and reps included. No blurred pages, no "sign up to see the rest."
1Day 1Lower Body Strength
- Back Squat — 4×6 @ RPE 6
- Romanian Deadlift — 3×8
- Walking Lunge — 3×10/leg
- Plank — 3×45s
2Day 2Intervals + Core
- Run or Row Intervals — 8×400m, 90s rest
- Hanging Knee Raise — 3×12
- Farmer's Carry — 3×40m
3Day 3Upper Body Strength
- Bench Press — 4×6 @ RPE 6
- Pull-Up — 4×6 (assisted if needed)
- Seated Row — 3×10
- Overhead Press — 3×8
4Day 4Loaded Ruck
- Ruck — 6km at moderate load, steady pace
- No stops longer than 2 minutes
5Day 5Full Body Power + Calisthenics
- Power Clean or Med Ball Slam — 5×3
- Push-Up — 4×max, stop 2 short of failure
- Pull-Up — 4×max
- Box Jump — 3×5
6Day 6Long Effort
- 45–60 min continuous run, row, or ruck at conversational pace
FAQ
Before you start
How heavy should the accessory work be?
Heavy enough that the last two reps of a set are genuinely hard, light enough that it never costs you form on the lifts that matter. If you could have done five more reps, it was too light — accessory work should never come at the expense of the main lifts.
Can I add extra conditioning?
You can, but be honest about why. Extra sessions eat the recovery your strength work and rucks need, and this program is already built around six training days. Add steps before you add sessions.
What if I miss a week entirely?
Pick up where the calendar says you are, not where you left off. Trying to make up a missed week by doubling sessions is how people get hurt — one lost week costs you far less than the injury that follows from chasing it back.
Selection — £24.99
Eight weeks, laid out in full. No guessing what today's session is.
Delivered as a PDF after checkout. Questions first? Contact Coach TJ.
Selection · £24.99