GPS SFAS (Special Forces Assessment & Selection) Train-Up
GPS Human Performance
Tactical / Military, TacticalThe GPS Special Forces Selection & Assessment training plan is a culmination of years of custom programming for soldiers to go out and crush advanced selections.
In essence, this 16-Week Train-Up is geared to get you in peak physical shape, keep you healthy along the way, and go out to selection and be able to tackle any obstacle thrown your way!
This 6-day/week program is designed and implemented by Geoffrey Steinbacher, MS, ATC, CSCS, who has worked directly with soldiers across all branches of the armed services since 2009 and previously worked for USASOC within the THOR3 program at Ft. Bragg, NC.
Your training is always supervised by me, so If you have questions or need suggestions or modifications on exercises I am one click away.
Keep scrolling to learn more about the GPS Special Forces Selection & Assessment training plan.
If you are someone that might need a more custom individualized training plan for selection feel free to just hit me up.
Questions? geoff@gpshumanperformance.com
PreHab / Injury Prevention
A
GPS SFAS PreHab Circuit #01
Perform all of one exercise then switch to next. Lower: 2-Band Lateral Walks in 1/4 Squat 1x30 each direction Upper: T, Y, W & L’s 1x10ea (0:01 HOLD at top) Core: Alternating Opposite Arm & Leg Dying Bugs 1x10 each **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
C1
GPS Back Squat
10, 10, 10, MAX @ MAX, _ , _ , _ lb
C2
Front Plank
3 x 45
D1
Split Squats
20, 15, 12
D2
Weighted Pull-Ups
5, 5, MAX
E1
Single Arm Bentover Row
20, 15, 12
E2
Single Arm Farmer Carry
3 x 50
E3
Hanging Knee Tucks
3 x MAX
F1
GPS Foam Rolling
1 x 2:00
F2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS SFAS PreHab Circuit #01
Perform all of one exercise then switch to next. Lower: 2-Band Lateral Walks in 1/4 Squat 1x30 each direction Upper: T, Y, W & L’s 1x10ea (0:01 HOLD at top) Core: Alternating Opposite Arm & Leg Dying Bugs 1x10 each **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
C1
Push-Ups
25, 20, 15, 10
C2
Sit-Ups
25, 20, 15, 10
D
400m Intervals
E
3 Mile Ruck
1 x MAX @ 35 lb
F1
GPS Foam Rolling
1 x 2:00
F2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS SFAS PreHab Circuit #01
Perform all of one exercise then switch to next. Lower: 2-Band Lateral Walks in 1/4 Squat 1x30 each direction Upper: T, Y, W & L’s 1x10ea (0:01 HOLD at top) Core: Alternating Opposite Arm & Leg Dying Bugs 1x10 each **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
C1
Deadlifts
8, 8, 8, MAX @ MAX, _ , _ , _ lb
C2
Pallof Press
3 x 8
D1
2-DB Single Leg RDL
3 x 12
D2
Barbell Shoulder Press
20, 15, 12
E1
Combo Shoulder Raise
3 x 8
E2
Wall Walk-Ups
7, 5, 3
E3
GHD Back Extension
3 x 8
F1
GPS Foam Rolling
1 x 2:00
F2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS SFAS PreHab Circuit #01
Perform all of one exercise then switch to next. Lower: 2-Band Lateral Walks in 1/4 Squat 1x30 each direction Upper: T, Y, W & L’s 1x10ea (0:01 HOLD at top) Core: Alternating Opposite Arm & Leg Dying Bugs 1x10 each **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
C
Push-Ups
12, 12, 12, 12, MAX
D
Sit-Ups
12, 12, 12, 12, MAX
E
Hybrid Runs
10:00, 7:00, 5:00
F
3 Mile Ruck
1 x MAX @ 35 lb
G1
GPS Foam Rolling
1 x 2:00
G2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS SFAS PreHab Circuit #01
Perform all of one exercise then switch to next. Lower: 2-Band Lateral Walks in 1/4 Squat 1x30 each direction Upper: T, Y, W & L’s 1x10ea (0:01 HOLD at top) Core: Alternating Opposite Arm & Leg Dying Bugs 1x10 each **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
C1
GPS Bench Press
10, 10, 10, MAX @ MAX, _ , _ , _ lb
C2
Lateral Plank
3 x 30
D1
Barbell Bentover Row
20, 15, 12
D2
Single Arm Incline Bench Press
20, 15, 12
E1
Piston Squats
3 x 8
E2
Single Arm Overhead Carry
3 x 50
E3
Russian Twists
3 x 20
F1
GPS Foam Rolling
1 x 2:00
F2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS SFAS PreHab Circuit #01
Perform all of one exercise then switch to next. Lower: 2-Band Lateral Walks in 1/4 Squat 1x30 each direction Upper: T, Y, W & L’s 1x10ea (0:01 HOLD at top) Core: Alternating Opposite Arm & Leg Dying Bugs 1x10 each **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
C
5 Mile Ruck
1 x 100:00 @ 35 lb
D1
Barbell Bicep Curls
30, 20, 20, 20, 10
D2
Skull Crusher
30, 20, 20, 20, 10
E1
GPS Foam Rolling
1 x 2:00
E2
GPS Post Training Recovery Flow
1 x 5:00
Geoffrey Steinbacher
Owner. I first started working with 10th Special Forces Group soldiers in '09 at the NSCA's HQ in Colorado Springs after receiving my Masters in Ex Sci from Syracuse. I started GPS Human Performance in '14, following my time in USASOC's THOR3 Program as a S&C Coach at the USAJFKSWCS at Fort Bragg. Over the past 12+ years I have helped dozens upon dozens of soldiers crush it at selections!
Start training with proven programming from a strength & conditioning coach who has been helping soldiers improve their performance for over a decade and go out and get yourself selected!
Get GPS SFAS (Special Forces Assessment & Selection) Train-Up
