SOF · RMUTraining
How to prepare for the SOF training course
A 5-week physical preparation programme: ruck marches, running, swimming, strength work. Three training days per week, load progression from 14 to 23 kg.
5
Weeks of programme
15
Training days
23 кг
Max rucksack weight
29 км
Longest ruck march
Load progression
Peak ruck-march values for each week of the programme.
Rucksack weight, kg
Ruck-march distance, km
Training
Week-by-week programme
Week 1
Day 1
- Comprehensive general physical fitness test*.
- 100-metre swim (no rest, any stroke, without touching the pool edges or bottom).
- Ruck march with a 14 kg rucksack: 5 km in 45 minutes (on road) or 1 hour cross-country. Wear broken-in boots with thick socks.
Day 2
- Push-ups, three sets (maximum reps in 30 seconds).
- 3 km run (average pace 5–5.5 min/km).
- Pull-ups, three sets (as many as you can).
- Ruck march with a 14 kg rucksack: 11 km in 1 h 15 min (on road) or 1 h 40 min (cross-country).
Day 3
- Ruck march with a 16 kg rucksack: 16 km in 3 hours (on road) or 4 hours (cross-country).
Week 2
Day 1
- Ruck march with a 16 kg rucksack: 13 km in 2 hours (on road) or 2 h 40 min (cross-country).
Day 2
- Push-ups, pull-ups, squats — three sets (maximum reps in 35 seconds, three times).
- 8 km run (average pace 5–5.5 min/km).
- Squats with a 16 kg rucksack, three sets of 50. Squat only to the point where the upper and lower leg form a 90° angle at the knees.
Day 3
- Ruck march with a 14 kg rucksack: 11 km in 1 h 15 min (on road) or 1 h 40 min (cross-country).
Week 3
Day 1
- Push-ups, pull-ups, squats — four sets (maximum reps in 40 seconds).
- 6.5 km run (fast-to-average pace: 4 min 20 s — 5 min/km).
- Squats with an 18 kg rucksack, four sets.
Day 2
- Ruck march with an 18 kg rucksack: 19 km in 4 hours (on road) or 4 h 40 min (cross-country).
Day 3
- Push-ups, pull-ups, squats — four sets (maximum reps in 45 seconds).
- 10 km run (fast-to-average pace: 4 min 20 s — 5 min/km).
- Squats with an 18 kg rucksack, four sets.
Week 4
Day 1
- Ruck march with a 23 kg rucksack: 22 km in 4 hours (on road) or 4 h 40 min (cross-country).
Day 2
- Push-ups, pull-ups, squats — four sets (maximum reps in 1 minute).
- 10 km run (fast-to-average pace: 4 min 20 s — 5 min/km).
- Squats with a 23 kg rucksack, four sets.
Day 3
- Ruck march with a 23 kg rucksack: 29 km in 4 h 45 min (on road) or 6 hours (cross-country).
Week 5
Day 1
- 5 km run (fast pace: 3 min 45 s — 4 min 20 s/km).
- 500-metre swim (no rest, any stroke except backstroke).
Day 2
- Comprehensive general physical fitness test.
Day 3
- Ruck march with a 23 kg rucksack: 29 km in 4 h 30 min (on road) or 6 hours (cross-country).
* Comprehensive general physical fitness test
The test consists of five exercises: 1) 3 km run (No. 8); 2) 100 m sprint (No. 14); 3) pull-ups on the bar (No. 1); 4) push-ups (No. 6a); 5) sit-ups from a lying position (unnumbered). A satisfactory result is at least 120 points per the Physical Training Scoring Table (Annex 15 to clause 7.3.1 of the Provisional Manual on Physical Training in the Armed Forces of Ukraine). The score for an exercise equals the number of repetitions.
Also remember
Preparation tips
- For ruck marches choose comfortable, broken-in boots. Wear light military clothing and thick socks (preferably not new).
- Use a map and compass on cross-country ruck marches.
- Broken-in insoles absorb impact better.
- On days outside the programme do lighter training: cycling, short runs or slow-pace jogging.
- On light days, for upper-body development, supplement push-ups with weight-lifting exercises.
- Swim as often as you can, 500 metres or more. Once at a high fitness level, maintain it using the heavy/light load principle.
Important
Responsibility for reaching the required condition is yours and yours alone. Build your own training schedule. If you are heading to the course, work on muscle strength: push-ups, pull-ups, squats (with extra weight) — whenever and as often as you can. Eat healthy food and avoid fast and fatty food. You must be in excellent shape and able to carry a rucksack daily during assessment and selection for the Special Operations Forces.
Film
«Гарт сталевих»
A documentary about the selection stage — the trial every SOF candidate goes through.