Video summary

The Weekly Training Split That Actually Works for Selection Prep

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness / performance strategies & self-care themes

  • Prioritize consistency over “doing more”

    • Selection-ready athletes aren’t simply training harder; they build capacity over time, keep the right volume, and recover from the stress they accumulate.

  • Use structure to prevent injury and stagnation

    • Randomly “throwing volume at the wall” leads to breakdown, nagging injuries, and setbacks.
    • A weekly plan helps ensure you cover required skills without overwhelming fatigue.

  • Balance training stimulus with recovery

    • Avoid cramming every selection requirement into one week or copying selection too early (e.g., “marathon every week to prepare for a marathon”).
    • Aim for the “right amount” of work so you progress on multiple fronts while still being able to recover day-to-day.

  • Match training focus to current performance metrics

    • Don’t over-prioritize rucking if running isn’t competitive yet.

Productivity / training methodology (sample weekly training split)

Upper / Lower / Full-body split (example):

  • Monday — Upper body focus

    • Bench press, pull-ups/horizontal pull, calisthenics, core work
    • Optional easy Zone 2 (easy run or low-impact alternative)

  • Tuesday — Speed day (most important for faster run times)

    • Easy runs = build engine/capacity
    • Hard intervals = drive speed (examples: 400m/800m repeats; progress toward mile repeats)
    • Optional calisthenics for support (e.g., plank work, bar hangs)

  • Wednesday — Lower body focus

    • Squat variation with full range of motion (quality big lift)
    • Single-leg work + accessories
    • Avoid “bro leg day” / hitting everything to failure to protect recovery for Thursday
    • Optional grease-the-groove calisthenics at submax effort

  • Thursday — Long slow or tempo

    • Long slow day or tempo run (depending on timeline)
    • Optional submax GREASE-THE-GROOVE calisthenics to maintain frequency without crushing fatigue

  • Friday — Full-body / GPP emphasis

    • General physical preparedness for combat readiness demands (e.g., suitcase carries, zer/“zero” carries, keg lifts)

  • Saturday — Ruck or long run

    • Ruck or another long run based on the athlete’s needs/weaknesses

Key selection-prep focus rules (what to prioritize when)

  • Running performance comes first

    • Aim for sub-132 mile and at least sub-37 on the 5-mile (as stated)
    • If running isn’t there yet, don’t ruck too often.

  • Ruck frequency adjustment based on run readiness

    • If still running slowly (e.g., 15-minute 2-mile), use ruck every other week or once per week at low intensity
    • Shift toward more frequent rucking and increased weight as you get closer to selection and running improves

Implementation principles

  • Start where you are (volume-wise)
  • Program around weaknesses
  • Stay consistent
    • Plans fail when you constantly change them and don’t let them work.
  • If needed, get a tailored plan
    • The speaker offers to help build a program matched to your timeline and needs.

Presenters / sources

  • John Hamilton (former Green Beret; strength and conditioning coach; speaker in the video)

Original video