We get a lot of requests from people who are looking to prepare for various selection courses within the military here and overseas. There's some seriously tough and athletic candidates that would succeed easily if the selection was based on gym performances. Where most come unstuck is their Pack March performance.

What we have done here is put together an aggressive pack march programme for those that have the time and desire to get some volume into their system.

We've listed the sessions as Days, the programme should be followed in conjunction with the Zonbikira Programme.

Pack March Programme
Day 1 10kg Pack 1 hour Max Distance
Day 4 10kg Pack 1 hour Max Distance
Day 7 15kg Pack 1 hour Max Distance
Day 10 15kg Pack 10km For Time
Day 13 20kg Pack 1.5 hours Max Distance
Day 16 20kg Pack 10km For Time
Day 19 25kg Pack 1.5 hours Max Distance
Day 22 25kg Pack 15km For Time
Day 25 30kg Pack 2 hours Max Distance
Day 28 30kg Pack 1 hour Max Distance
Day 31 35kg Pack 2 hours Max Distance
Day 34 35kg Pack 15km For Time

 

Key Points

  • You need to be matching the previous times and distances for the previous session. If you can’t, repeat the ‘failed’ session. That means that if you only failed one session, the overall programme lasted 37days not 34.
  • Rest is a must, do not put Pack March sessions back to back.
  • Various military units/forces have specific distances and times needing to be covered. Feel free to change the loads and distances as you need them for your selection requirements.

 

Darren Coughlan
Strength & Conditioning Coach
Give’m Cold Steel and Crossfit Newcastle
Givemcoldsteel.com

Tags: training Darren Coughlan CrossFit