Tier_1_Development_Program

Tier 1 Development Program - NSWDG - CAG - Training Program
SGPT Online Training c. 2019
SGPT Online Present our Tier 1 Development Training System.
This is an advanced Tactical Fitness Training System designed for Top Level Operators or
those aspiring to become a Tier 1 Operator.
The Naval Special Warfare Development Group (NSWDG), commonly known as DEVGRU
(DEVelopment GRoUp) or SEAL Team Six
The 1st Special Forces Operational Detachment-Delta (SFOD-D), commonly referred to as

Delta Force, Combat Applications Group (CAG), "The Unit", Army Compartmented Element
(ACE), or within JSOC as Task Force Green
90 Day Tactical Fitness Plan
Strength, Power, Endurance, Swimming, Mindset and Mental Toughness.

Disclaimer: This program is extremely rigorous and physically demanding. You must be in peak
physical shape before you event start this program. This program is designed to prep you for
the physical standards of a Tier 1 Operator. You still need extremely high ASVAB scores, and
other tests in the military process to even be considered for these Tier 1 groups. Anyone can
complete this training, it is just mental and physical fitness. Train SMART! This program is ideal
for any branch if you want to be in the top 1% of fitness. It will prep you for any PST or PRT or
readiness test in the world.
FAQ:
Yes, ANYONE can attempt to complete this training, the Tier 1 category means this is our most
intense fitness plan. Workouts will be 60 - 120 minutes (or more). You will need to be physically
and mentally ready to complete them.
You will be completing strength cycles, endurance cycles, and high intensity cycles all in the
same day. Lots of volume.
This program has more advanced movements and we do not provide coaching on these. This is
a fitness program, not a "how to do the movement" program. At this level, you should know how
to complete these movements.
This is an advanced level program. You can scale it if needed but we are designing this for our
top level athletes.
Equipment Needed:
You will need access to a full range of Functional Training Gear for this program.
Pull Up Bar
Ruck Pack + Weight or Weight Vest
Heavy Sandbag 50% of your Body Weight
Barbell + Weight (amount depends on your 1 RM Deadlift)
Assorted Dumbbells
Squat Rack and Bench (you can go from the ground it’s just way harder and not safe with heavy
weight)
Cardio Equipment - Any of the following: Rower, Bike, Treadmill, Elliptical
Pool - You can sub in other training if your goal doesn’t involve swimming
Jumprope
Rings or TRX
Dip Bar
Plyo Box or Step Up
PT Area
Rucking Trails
Running Area - Track or App to measure distances.
Be ready to Adapt Improvise and Overcome
These workouts are intense! Overtraining will result is loss of performance and health issues.
Always listen to your body, follow rest days, do not skip the recovery or rest days. If you are
injured, let that part of your body recover. Pushing through the pain during this phase of your
career is not wise. Always consult a proper channel with questions. Learn proper form from a
coach. Scale as needed. Train SMART!
If you have questions please email: SGPTOnline@gmail.com

Day 1:
Warm Up: 1 Mile Run, 50 Push Ups, 20 Pull Ups, 50 4 Count Flutter Kicks
Stretching and Mobility: Perform a complete stretching routine of your choice. DO NOT SKIP
THIS STEP
Strength: Work up to 3 Rep Max of Back Squat Record Your 3 Rep Max
Ruck: 30 Min High Output Ruck March with Weight Vest or Ruck Pack. 10% of Body Weight.
High Intensity:
5 Rounds As Fast As Possible (AFAP)
20 Sandbag Ground to Shoulder Alternating 40# or You Call It

20 Box Jumps with Step Down 24”
20 V Ups
10 Pull Ups (No Kipping)
10 Knees to Elbows (No Kipping)
Endurance: 3 Mile LSD (Long Slow Distance) Run 60% of your Full Sprint Pace
Cool Down: Perform a complete stretching routine of your choice. Foam Roll. Hydrate and Fuel
your Body DO NOT SKIP THIS STEP
Day 2:
Warm Up: 2 x 400m Runs at 65% Full Sprint Pace, 5 Min Plank in Leaning Rest, 5 Min Wall Sit
THIS STEP
Strength: Work Up to 3 Rep Max Strict Press Record Your 3 Rep Max
Swim, Row or Bike: 30 Minutes of Swim, Bike or Row 75% of Full Sprint Pace
High Intensity:
AFAP:
-30x burpee box jump (24in)

-400m run
-15x power clean (95#)
-800m run
-15x deadlift (95#)
-400m run
Mindset Training: 20 Minutes on the Clock Plank Hold - Every Time you drop to your knees 5
Burpees (keep clock running)
Day 3:
Low Impact Recovery Day 45 Minutes of Low Impact Training. Swim, Row, Bike, Elliptical.
15 Minute Full Body Stretch with Foam Roll. Ice Bath for recovery if available.
Day 4:
Warm Up: Bike or Row for 15 Minutes 60% Full Pace, Then: 3 Rounds 10 Pull Ups, 20 Push
Ups, 30 Sit Ups, 40 Jumping Jacks
THIS STEP
Strength: Work Up to 3 Rep Max Deadlift Record Your 3 Rep Max
Ruck: 30 Minute Ruck with 25% of your Bodyweight.
High Intensity:
Complete 3 rounds for time of:

-20x burpee pull up (6” above reach)
-20x sandbag get ups (65#)
-20x box jump (24in)
Mindset Training: 150 Sandbag Step Ups (Carry the bag how you want) 40#
Day 5:
Warm Up: 4 x 200m Start at a Jog and work up to 80% Full Sprint Stretch for 1 minute between
each run.
THIS STEP
Strength: Perform 3 Sets of Burnout Reps of Ring Rows. Journal each Set and Figure out the
Average Record for later date
Swim, Row or Bike: 15 Minute of 90% Full Sprint Effort
High Intensity:
Complete as many rounds as possible in 20 minutes of:

-15x hang power clean (95#)
-6x strict dips
-9x box jump with step down (24in)
Mindset Training: Bar Hang 4x for 1 Minute. Wall Sit 4x for 2 Minutes. Bottom of Squat Hold 4x
for 1 Minute
Day 6:
Day 7:
Rest Day Hydrate, Fuel and Relax. Clean Gear, organize for the next week of training. Set
yourself up for success.
Week 2
Day 8:
Warm Up: 4 x 400M Starting at 50% Pace Work up to 80% Pace on Last 400. Recover and
stretch carefully between 400s. 50 Push Ups, 20 Pull Ups, 50 Curl Ups.
THIS STEP
Strength: 5 Sets of 5 Reps: 60% of 1 Rep Max Back Squat. Use 1 RM Calculator from 3 Rep
Max Score. 2 - 3 Minutes of Recovery Between Sets. No Rush Here.
High Intensity: Complete as many rounds as possible in 15 minutes of:
10x Calories on rower
20x Dips (Strict)
30x Pull Ups. (Strict)
Day 9:
THIS STEP
Strength: 5 Sets of 5 Reps: 60% of 1 Rep Max Strict Press. Use 1 RM Calculator from 3 Rep
High Intensity: 5 Rounds
Run 400m
20x overhead squat with Sandbag or Ruck
Mindset Training: 10 Minutes on the Clock Bar Hang - Every Time you drop 5 Burpees (keep
clock running)
Day 10:
Day 11:
Ups, 30 Sit Ups, 40 Leg Levers
THIS STEP
Strength: 5 Sets of 5 Reps: 60% of 1 Rep Max Deadlift. Use 1 RM Calculator from 3 Rep Max
Score. 2 - 3 Minutes of Recovery Between Sets. No Rush Here.
High Intensity:
Run 1.5 miles

150x burpee
Run 1.5 miles
Mindset Training: 100 Alternating Lunges Holding 20# Plate or Object in Front Rack Position
Day 12:
each run. 50 Burpees, 20 Pull Ups, 50 Air Squats
THIS STEP
Strength: 5 Sets of 5 Reps Ring Row, 60% of your Average Burn Out Score. (if you average is
40 reps complete 5 x 5 of 24 Reps.
Swim, Row or Bike: 15 Minutes of 90% Full Sprint Effort
High Intensity:
Complete 20-15-10 reps for time of:
Power clean (105#)

Bar facing burpees (jump over the barbell or weight and do a burpee)
Mindset Training: Leg Holds Max Effort: Put 5 Minutes on the clock and hold your legs 6 inches
off the deck. Every time your heels touch, add 10 Push Ups. After 5 Minutes pay the man with
your earned Push Ups.
Day 13:
15 Minute Full Body Stretch with Foam Roll. Ice Bath for recovery if available. Always have a
swim buddy present with Ice Bath Recovery
Day 14:
Week 3
Day 15:
THIS STEP
Every 5 Minutes Complete 10 Squats and 10 Push Ups.
50x Strict Pull ups

9x Jumping Squats
35x Strict pull ups
12x Ground to Overhead 40 - 60# Sandbag or Object
20x strict pull ups
15x Jumping Squats
Day 16:
Warm Up: 4 x 100m Sprints. Start at 50% work up to 80% Stretch in between each sprint and
perform Range of Motion Drills. 6 Minute Leaning Rest Plank Hold.
THIS STEP
Run 400m
21x Sandbag Get Ups 50#
25x 4 Count Flutter Kicks (1,2,3,1 - 1,2,3,2) Cadence
Mindset Training: Ice Bath or Cold Shower For Recovery. Always have a swim buddy present
with an Ice Bath Session. (don’t stretch cold)
Day 17:
Day 18:
Ups, 30 Sit Ups, 50 4 Count Mtn Climbers (1,2,3,1 - 1,2,3,2 Cadence)
THIS STEP
Strength: 5 Sets of 5 Reps: 66% of 1 Rep Max DeadLift. Use 1 RM Calculator from 3 Rep Max

High Intensity:
PT Training 45 Minutes On the Clock 2 Minutes of Each Movement Repeat List Until Time Runs
Out:
Push Ups
Sit Ups
Alt Lunges
Arm Haulers
Leg Levers
Sit Ups
Pull Ups
Air Squats
Plank Hold
Wall Sit
Star Jumps
Burpees
Mindset Training: 100 Curtis P’s For Time with 50# Sandbag or Object
Day 19:
THIS STEP

High Intensity:
5 Rounds For Time
10x Power Cleans 95# Heavy Object

25x 4 Count Mtn Climbers
25m Shuttle Sprint
Mindset Training: Stomach Feet Back - With your ruck on, set a timer to beep every 3 seconds
for 5 Minutes. Perform Dropping to your Stomach and Back and getting back up again. Fall
Down, Get Up for 5 Minutes. Then low crawl with ruck on for 100 Yards.
Day 20:
Day 21:
Week 4
Day 22:
stretch carefully between 200s. Then: 100 Burpees or Max Effort in 10 Minutes.
THIS STEP
Every 5 Minutes Complete 10 standing broad jumps.
16x Ground to Shoulder with Sandbag Alternating Each Side

10x burpee box jump over sandbag
100m sprint with sandbag on shoulder
Day 23:
perform Range of Motion Drills. 6 Minute Leaning Rest Plank Hold with 20# weight on back or
wear your ruck or vest.
THIS STEP
High Intensity: 30 Minutes on the Clock
100x weighted push ups (24#)

50x weighted pull ups 10#
50m Sandbag Toss (throw sandbag run up to it and repeat)
Mindset Training: 200 Weighted Alternating Step Ups 20 inches with 20# plate or object in each
hand.
Day 24:
Day 25:
Ups, 30 Sit Ups, 50 4 Count Mtn Climbers (1,2,3,1 - 1,2,3,2 Cadence) 50 4 Count Flutter Kicks.
THIS STEP
High Intensity: EMOM (Every Minute on the Minute) 20 minutes
10 Air Squats
10 Arm Haulers
Rest Until Next Minute Starts (Pays to be a Winner)
Mindset Training: 100 Strict Pull Ups (break up as needed but hit 100 and don’t KIP!)
Day 26:
THIS STEP
Strength: 5 Sets of 5 Reps Ring Row, 72% of your Average Burn Out Score.
High Intensity:
Complete 3 rounds for time:
Row or Bike 500m

10x DB Renegade Rows (35#/25#)
Run 400m
10x DB Curtis P’s (35#/25#)
Mindset Training: 100 Weighted Push Ups with a 25# Sandbag or Plate on Your Back
Day 27:
Day 28:
Week 5
Day 29
stretch carefully between 800s.
THIS STEP
High Intensity:
3 Rounds
10 Pull Ups
20 Sit Ups
30 Push Ups
40 Arm Haulers
50 4 Count Mtn Climbers
800m Sanbag Run with Bag on Back Rack (30 - 50#)
Day 30:
perform Range of Motion Drills. 5 Min Bar Hang, Count up every time you drop and perform 10
Air Squats and 10 Push Ups for Every Drop. Drop 5 Times = 50 of each.
THIS STEP
50 Alt Lunges
50 Alt Step Ups 20” with 30# Weight Back Rack
50 Hollow Rocks
50 Broad Jumps
Repeat Rounds for 30 Mins.
Mindset Training: 10 Minute Wall Sit. Every Time you Break. 25 Burpees to be paid after the 10
Mins.
Day 31:
Day 32:
THIS STEP
5 Pull Ups Strict

5 Push Ups
5 Air Squats
Rest Remainder of the Minute GO HARD!
Mindset Training: 800m Bear Crawl
Day 33:
each run. Then, 50 Sandbag Get Ups 40#
THIS STEP
High Intensity:
50m Low Crawl

50m Shuttle Sprint (down 25m touch cone or line back)
50 Push Ups
50 Knees to Elbows Hanging from a Bar
Mindset Training: 800m Walking Lunge with 40# Sandbag Front Rack
Day 34:
Day 35:
Week 6:
Day 36:
**DELOAD WEEK FOR HIGH INTENSITY SEGMENT**
stretch carefully between 100s. Then, 50 Pull Ups, 50 4 Count Jumping Jacks, 50 Burpees with
Strict Pushups (don’t flop down)
THIS STEP
High Intensity:
Deload Week on High Intensity. No Action.
Day 37:
Warm Up: 10 x 25m Hill Sprints Walk Backwards back down hill. Start at 50% work up to 80%
Stretch in between each sprint and perform Range of Motion Drills. 10 Minute Wall Sit with 40#
sandbag on lap.
THIS STEP
Swim, Row or Bike: 30 Minutes of Swim, Bike or Row 80 % of Full Sprint Pace
High Intensity:
Deload Week No Action
Mindset Training: 100 Dumbbell Thrusters with 25% of your Bodyweight (pick a random object
that is awkward to hold)
Day 38
Day 39
Warm Up: Bike or Row for 15 Minutes 70% Full Pace, Then: 7 Min Plank in Leaning Rest, 7 Min
Wall Sit
THIS STEP
High Intensity:
Mindset Training: 400m Burpee Broad Jumps
Day 40:
THIS STEP
High Intensity:
Mindset Training: Ice Bath or Cold Shower (make sure you have a swim buddy present for the
ice bath)
Day 41:
Day 42:
Week 7:
Last Strength Week. Focus 100% on Strength Training
Day 43:
stretch carefully between 100s. Then: 2 Rounds 10 Pull Ups, 20 Push Ups, 30 Sit Ups, 40
Squats.
THIS STEP
LSD Run: 3 Miles Track, Trail or Field (Avoid Pavement)
High Intensity:
Crossfit Fran
21-15-9
Pull Ups Strict
Thrusters with 95# Object
Day 44:
Warm Up: 10 x 25m Hill Sprints Walk Backwards back down hill. Start at 50% work up to 80%
Stretch in between each sprint and perform Range of Motion Drills.
THIS STEP
Swim, Row or Bike: 30 Minutes of Swim, Bike or Row 80 % of Full Sprint Pace
High Intensity:
4 Rounds:
20 Burpees
20 Broad Jumps
20m Bear Crawl
20M Backwards Run
Day 45:
Day 46:
Warm Up: Bike or Row for 15 Minutes 70% Full Pace, Then: 7 Min Plank in Leaning Rest, 7 Min
Wall Sit
THIS STEP
High Intensity:
50 Sandbag Get Ups 20# Light Bag and GO FAST!
Day 47:
each run.
THIS STEP
High Intensity:
5 Rounds for Time:
20 Pull Ups
20 Air Squats
Mindset Training: Ice Bath or Cold Shower (make sure you have a swim buddy present for the
ice bath)
Day 48:
Day 49:
Week 8 Test WEEK!
For this week we will be revisiting our 3RM’s and comparing our scores to week 1.
Day 50
Warm Up: 1 Mile Run, 50 Push Ups, 20 Pull Ups, 50 4 Count Flutter Kicks
THIS STEP
Strength: Work up to 3 Rep Max of Back Squat Record Your 3 Rep Max
High Intensity:
5 Rounds As Fast As Possible (AFAP)
20 Sandbag Ground to Shoulder Alternating 40# or You Call It

20 Box Jumps with Step Down 24”
20 V Ups
10 Pull Ups (No Kipping)
10 Knees to Elbows (No Kipping)
Day 51:
THIS STEP
Strength: Work Up to 3 Rep Max Strict Press Record Your 3 Rep Max
High Intensity:
AFAP:

-400m run
-15x power clean (95#)
-800m run
-15x deadlift (95#)
-400m run
Mindset Training: 20 Minutes on the Clock Plank Hold - Every Time you drop to your knees 5
Burpees (keep clock running)
Day 52
Day 53
Ups, 30 Sit Ups, 40 Jumping Jacks
THIS STEP
Strength: Work Up to 3 Rep Max Deadlift Record Your 3 Rep Max
High Intensity:

-20x burpee pull up (6” above reach)
-20x sandbag get ups (65#)
-20x box jump (24in)
Mindset Training: 150 Sandbag Step Ups (Carry the bag how you want) 40#
Day 54
each run.
THIS STEP
Strength: Perform 3 Sets of Burnout Reps of Ring Rows. Journal each Set and Figure out the
Average Record for later date
Swim, Row or Bike: 15 Minute of 90% Full Sprint Effort
High Intensity:
Complete as many rounds as possible in 20 minutes of:

-15x hang power clean (95#)
-6x strict dips
-9x box jump with step down (24in)
Mindset Training: Bar Hang 4x for 1 Minute. Wall Sit 4x for 2 Minutes. Bottom of Squat Hold 4x
for 1 Minute
Day 55
Day 56:
Week 9 Complete Deload Week
This is a complete Deload Week. You have completed a ton of work over the past 8
weeks. It’s time to let your body recover. Each day pick a low impact activity from the
options and keep you body moving. The goal here is to RECOVER! Don’t skip this step.
Failure to recover can lead to massive loss of performance, injury and illness. Train
SMART!
Day 57:
Deload Week Active Recovery: 20 minute Swim, Bike or Row followed by a complete stretch
with foam roll.
Day 58:
5 Mile LSD Run at 65% Pace. Shoot for 8 - 9 minute miles. Keep it easy.
Day 59:
Ruck Day! With 10% of your body weight ruck out 30 minutes and turn around and ruck back.
Find a trail or uneven terrain with elevation changes if possible.
Day 60:
100% Rest Day. Foam Roll. Massage. Ice Bath if desired.
Day 61:
Deload Week Active Recovery: 20 minute Swim, Bike or Row followed by a complete stretch
with foam roll.
Day 62:
5 Mile LSD Run at 65% Pace. Shoot for 8 - 9 minute miles. Keep it easy.
Day 63:
100% Rest Day. Foam Roll. Massage. Ice Bath if desired.

Week 10: The Final Countdown!
Day 64
THIS STEP
Mindset Training: 1 Hour Swim with CSS in a pool. (make sure you hydrate frequently and that
a lifeguard and or swim buddy is present)
High Intensity:
100 Pull Ups

100 Sit Ups
100 Push Ups
Day 65
THIS STEP
Run 200m
20x Ground to Overhead with 50% of your bodyweight
Mindset Training: 10 Minutes on the Clock Bar Hang - Every Time you drop 5 Burpees Stop the
Clock when you drop.
Day 66:
Day 67
Ups, 30 Sit Ups, 40 Leg Levers
THIS STEP
Strength: 5 Sets of 5 Reps: 75% of 1 Rep Max Deadlift. Use 1 RM Calculator from 3 Rep Max
High Intensity:
Run 1 mile
200 push ups
100 Pull Ups
Run 1 mile
Mindset Training: 100 Alternating Lunges Holding 25# Plate or Object Overhead
Day 68
THIS STEP
High Intensity:
Sandbag Getups 50#

Bag facing burpees (jump over the barbell or weight and do a burpee)
Mindset Training: Leg Holds Max Effort: Put 10 Minutes on the clock and hold your legs 6
inches off the deck. Every time your heels touch, add 10 Push Ups. After 10 Minutes pay the
man with your earned Push Ups.
Day 69:
Day 70:
Week 11:
Day 71
THIS STEP
Every 5 Minutes Complete 10 Squats and 10 Push Ups.
25x Strict Pull ups

9x Jumping Squats
35x Strict pull ups
12x Ground to Overhead 40 - 60# Sandbag or Object
20x Knees to Elbow (hanging from a bar)
15x Jumping Squats
Day 72:
perform Range of Motion Drills. 10 Minute Leaning Rest Plank Hold.
THIS STEP
Run 400m
21x Deadlifts 135#
25x 4 MTN Climbers (1,2,3,1 - 1,2,3,2) Cadence
Mindset Training: Ice Bath or Cold Shower For Recovery. Always have a swim buddy present
with an Ice Bath Session. (don’t stretch cold)
Day 73:
Day 74:
Ups, 30 Sit Ups, 50 4 Count Flutter Kicks (1,2,3,1 - 1,2,3,2 Cadence)
THIS STEP
High Intensity:
PT Training 60 Minutes On the Clock 2 Minutes of Each Movement Repeat List Until Time Runs
Out:
Push Ups
Sit Ups
Alt Lunges
Arm Haulers
Leg Levers
Sit Ups
Pull Ups
Air Squats
Plank Hold
Wall Sit
Star Jumps
Burpees
Mindset Training: 100 Curtis P’s For Time with 50# Sandbag or Object
Day 75:
THIS STEP
High Intensity:
5 Rounds For Time
10x Power Cleans 95# Heavy Object

25x Box Jumps 20# (step back down)
50m Shuttle Sprint
Mindset Training: Stomach Feet Back - With your ruck on, set a timer to beep every 3 seconds
for 5 Minutes. Perform Dropping to your Stomach and Back and getting back up again. Fall
Down, Get Up for 5 Minutes. Then low crawl with ruck on for 100 Yards.
Day 76:
Day 77:
Week 12:
Day 78:
stretch carefully between 200s. Then: 100 Burpees or Max Effort in 10 Minutes.
THIS STEP
20x Ground to Shoulder with Sandbag Alternating Each Side

15x burpee box jump over sandbag
100m sprint with sandbag on shoulder
Day 79:
perform Range of Motion Drills. 6 Minute Leaning Rest Plank Hold with 20# weight on back or
wear your ruck or vest.
THIS STEP
100x weighted push ups (24#)

50x weighted pull ups 10#
50m Sandbag Toss (throw sandbag run up to it and repeat)
Mindset Training: 200 Weighted Alternating Step Ups 20 inches with 20# plate or object in each
hand. (pinch grip with plates? Try it)
Day 80:
Day 81:
THIS STEP
High Intensity:
20x burpee pull up (6” above reach)
20x sandbag get ups (65#)
20x box jump (24in)
Mindset Training: 1 Hour Sitting Staring at a wall doing nothing. No Phone. No Music. Sit and
stare at the wall.
Day 82:
THIS STEP
High Intensity:
Row or Bike 500m

10x DB Renegade Rows (35#/25#)
Run 400m
10x DB Curtis P’s (35#/25#)
Mindset Training: Tread water for 30 minutes. (make sure a lifeguard and swim buddy is
present)
Day 83:
Day 84:
Week 13
Day 85:
THIS STEP
High Intensity:
3 Rounds
10 Pull Ups
20 Sit Ups
30 Push Ups
40 Arm Haulers
50m Shuttle Sprint
Day 86:
perform Range of Motion Drills. 5 Min Bar Hang, Count up every time you drop and perform 10
Air Squats and 10 Push Ups for Every Drop. Drop 5 Times = 50 of each.
THIS STEP
50 Alt Lunges
50 Hollow Rocks
50 Broad Jumps
Mins.
Day 87:
Day 88:
THIS STEP
5 Pull Ups Strict

5 Push Ups
5 Air Squats
Day 89:
THIS STEP
High Intensity:
Power clean (105#)

Bar facing burpees (jump over the barbell or weight and do a burpee)
Mindset Training: 1000m Farmer Walk with 2 40# Objects Every time you set down the weight.
20 Burpees
Day 90:
Day 91:
Final WEEK!!! HOOOYAAAHHH!
Day 92:
THIS STEP
High Intensity:
3 Rounds
20 Pull Ups
40 Sit Ups
60 Push Ups
80 Arm Haulers
100 4 Count Mtn Climbers
Day 93:
perform Range of Motion Drills. 15 Min Leaning Rest Plank Hold with 10 Push Ups every 5
Minutes.
THIS STEP
50 Alt Lunges
50 Hollow Rocks
50 Broad Jumps
Mins.
Day 94:
Day 95:
THIS STEP

5 Pull Ups Strict
5 Push Ups
5 Air Squats
Day 96:
THIS STEP
High Intensity:
50m Low Crawl

50m Shuttle Sprint (down 25m touch cone or line back)
50 Push Ups
50 Knees to Elbows Hanging from a Bar
Mindset Training: 1000m Walking Lunge with 40# Sandbag Front Rack
Day 97:
swim buddy present with Ice Bath Recovery.
Day 98:
Day 99:
3 Hour Pool Swim with Lifeguard and Swim Buddy. This is a timed challenge. Use the
CSS and swim laps for 3 hours. Hydrate and fuel as needed. Stretch Cramps out as
needed.
Day 100:
26 Mile Ruck Challenge with 25 Pounds. GET SOME!

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Tier 1 Development Program - NSWDG - CAG - Training Program

SGPT Online Training c. 2019

SGPT Online Present our Tier 1 Development Training System.

The 1st Special Forces Operational Detachment-Delta (SFOD-D), commonly referred to as

90 Day Tactical Fitness Plan

Strength, Power, Endurance, Swimming, Mindset and Mental Toughness.

Ruck Pack + Weight or Weight Vest

Heavy Sandbag 50% of your Body Weight

Barbell + Weight (amount depends on your 1 RM Deadlift)

Cardio Equipment - Any of the following: Rower, Bike, Treadmill, Elliptical

Plyo Box or Step Up

Running Area - Track or App to measure distances.

Be ready to Adapt Improvise and Overcome

If you have questions please email: ​SGPTOnline@gmail.com

5 Rounds As Fast As Possible (AFAP)

20 Sandbag Ground to Shoulder Alternating 40# or You Call It

-30x burpee box jump (24in)

Strength: Work Up to 3 Rep Max Deadlift Record Your 3 Rep Max

Ruck: 30 Minute Ruck with 25% of your Bodyweight.

Complete 3 rounds for time of:

Complete as many rounds as possible in 20 minutes of:

High Intensity: 5 Rounds

Ruck: 30 Minute Ruck with 25% of your Bodyweight.

Run 1.5 miles

Swim, Row or Bike: 15 Minutes of 90% Full Sprint Effort

Complete 20-15-10 reps for time of:

Power clean (105#)

High Intensity: Complete as many rounds as possible in 20 minutes of:

50x Strict Pull ups

High Intensity: 5 Rounds

Ruck: 30 Minute Ruck with 25% of your Bodyweight.

Swim, Row or Bike: 17 Minutes of 90% Full Sprint Effort

5 Rounds For Time

10x Power Cleans 95# Heavy Object

High Intensity: 10 Rounds

16x Ground to Shoulder with Sandbag Alternating Each Side

High Intensity: 30 Minutes on the Clock

100x weighted push ups (24#)

Ruck: 30 Minute Ruck with 25% of your Bodyweight.

High Intensity: EMOM (Every Minute on the Minute) 20 minutes

Swim, Row or Bike: 22 Minutes of 90% Full Sprint Effort

Complete 3 rounds for time:

Row or Bike 500m

High Intensity: 30 Minutes on the Clock

High Intensity: EMOM (Every Minute on the Minute) 20 minutes

5 Pull Ups Strict

Mindset Training: 800m Bear Crawl

Swim, Row or Bike: 28 Minutes of 90% Full Sprint Effort

Complete 3 rounds for time:

50m Low Crawl

**DELOAD WEEK FOR HIGH INTENSITY SEGMENT**

Deload Week on High Intensity. No Action.

Deload Week No Action

Ruck: 30 Minute Ruck with 25% of your Bodyweight.

Deload Week No Action

Mindset Training: 400m Burpee Broad Jumps

Swim, Row or Bike: 28 Minutes of 90% Full Sprint Effort

Last Strength Week. Focus 100% on Strength Training

Ruck: 30 Minute Ruck with 25% of your Bodyweight.

50 Sandbag Get Ups 20# Light Bag and GO FAST!

If you have questions please email: SGPTOnline@gmail.com

DELOAD WEEK FOR HIGH INTENSITY SEGMENT