AUSTRALIAN SASR & 2CDO SELECTION PREP PROGRAM
BUILD THE FOUNDATION
The first step is building the baseline physical capacities for more advanced and specific SFET-specific training. This phase emphasizes building a sizeable aerobic engine (via running & rucking), relative strength, and the work capacity to tolerate large training loads. We also emphasize HOW you do everything - perfecting your running & rucking technique and all basic strength movements. The quality and depth of your foundation sets the platform for the rest of your work-up.
SFET PREP
Once you can easily hit the physical standards in general domains, it's time to translate that fitness to more specific outputs to prepare you for the SFET. The 3.2 km ruck run is the most common failure point in the SFET. So, we emphasize translating your running & rucking abilities into crushing that event. However, we do so while continuing to develop the broader capacities needed for the entire selection, such as heavy stomps/rucks.
SELECTION PREP
Once you've punched your ticket by crushing the SFET, we shift the emphasis of training to handling heavy rucks for long periods and carrying heavy objects around (think: work capacity). We also emphasize movement work and taking care of your body. Your training volume is very high and will have been for quite some time. Injuries are common in selection, so the more time you invest in taking care of yourself during this phase, the less likely you are to become a med drop in the course due to an injury.
DELOAD & PEAKING
One of the biggest mistakes you could make is showing up to selection beat up and with residual fatigue. By tapering volume and strategically integrating high-intensity sessions over the final 4-6 weeks, you'll show up to selection, peaking physically while also feeling fresh. We've sent hundreds of clients to the SOF selection courses and have mastered this process.
PROGRAM DURATION
The SFET is not a tryout. It’s a job interview where you demonstrate that you’ve been preparing for this role for a long time because it’s important to you and you’re a professional. Our successful SASR and Commando clients typically spend at least a year preparing for selection and, in some cases, over two years.
By doing so, they’re never concerned about passing the minimum standards, such as clearing the 16-minute cutoff of the 3.2k ruck run. Instead, they’re concerned with setting new personal records or hitting excellent performances near the top of the class.
Our program has no set length because it's highly adaptable and specific to the individual. Whatever your timeline for selection, we can accommodate it, but we suggest dedicating at least 12 months, especially if you'll have deployments, trainings, or other interruptions in your work-up.
THE 3 PILLARS OF TRAINING
Training includes running, rucking, strength work, calisthenics, swimming, torsion bar training, and everything else you'll need to be physically prepared for selection. These aren't one-size-fits-all programs. Each program is based on your fitness, specific limiting factors, and timeline. PR tracking, suggested weights, running and rucking speeds, and heart rate zones based on your specific capabilities help you get the most out of every training session. This isn't a static program. Each year, we prepare 30+ people for SASR/2CDO selection and adapt our program based on their feedback. We know the specific physical demands of the course and where you need to be in all fitness domains to excel and get selected.
The limiting factor for most individuals in a selection program is their mind, not their body. We have an 18-month mental skill progression to ensure you have the mental skills you'll need to navigate the physical challenges, extreme pain & fatigue, and cognitive and social aspects of selection. Every training session includes a specific mental skill focus. Daily lessons help you build mental skills to become more resilient and capable week after week, month after month, so you're ready when you show up to selection.
Selection screens for more than just physically fit bodies and capable minds. You need the ability to apply these in situations devoid of predictability and control, with no positive feedback for days and weeks on end. This breaks most people and separates those who will succeed from those going home. Once you have the baseline physical and mental skills, we utilize specific training methodologies to mimic the more insidious aspects of selection and help you build the robust skills necessary to navigate these situations.
IF YOU WANT TO LEARN MORE ABOUT HOW WE BALANCE PREPARING FOR SELECTION & PASSING THE SFET, CHECK OUT THE IN-DEPTH ARTICLE LINKED BELOW.
OUR AUSTRALIAN SASR & 2CDO SELECTION PREP PROGRAMS ARE DELIVERED THROUGH THE:
TRAINING ALSO INCLUDES
Tired of getting hurt running? How you run is as important as a good training program. We'll teach you how to dial in your technique to shut down injuries.
Want to get faster? Technique and efficiency can make up to a 25% difference in your running speed. That means your 8:00 min/mile pace can drop to a 6:00 min/mile pace with changes to your technique. Our running skills course is baked into every training program, guaranteeing you'll not only become fitter but get more out of the fitness you already have
Stay healthy: Our proprietary movement screen app provides individualized movement drills to target your specific movement limitations so you feel better, stay healthy, and continue to get fitter month after month.
Bulletproof joints: We also have joint-specific assessments and movement interventions to help you bulletproof your joints and target any local issues or restrictions.
Become a rucking machine: Learn how to stay healthy as you build volume and become a rucking machine.
Crush your 3.2 & 20km barrier tests: Dial in your pacing, nutrition, hydration, foot care, and other strategies to crush your PT tests.
Access to all our SOF prep tools & resources: Get instant access to everything you need to know about heat acclimation, memory & cognition exercises, leadership skills, hydration, electrolyte management, snacking/nutrition considerations, & land navigation. Use these along with access to our extremely skilled and experienced coaching staff to answer all your questions.
FAQ
BTE Training Options
BTE Training App
- Goal-specific training programs based on your strengths, weaknesses, and desired training frequency.
- Daily mental skill lessons to help build your mind as well as your body.
- Access to BTE Coaches through messaging to get your questions answered (average response time is less than 8 hours).
- On demand workouts - finishers, movement circuits, bodyweight workouts, and add-ons are always available.
- Every training block & session includes an in-depth overview, so you know exactly why and how to get the most out of each training session.
- PR tracking, suggested weights, running and rucking speeds, and heart rate zones based on your specific capabilities help you get the most out of every training session.
- Access to BTE courses - Dialing in Sleep, Nutrition Fundamentals, Advanced Nutrition, Time Management, Cooking & Food Prep, Advanced SOF Prep Resources & Considerations
BTE Training App with Coaching Calls
- Everything included in the Basic Training App package
- Introductory 20-minute coaching call with Coach Miguel Zeran, aka "Z" to dial in your training program, set goals, and create a plan for accomplishing your goals.
- Monthly 20-minute coaching calls with Coach Z to continue refining your long-term plan in all facets of performance: training, nutrition, mental skills, sleep, & stress management.
- Bi-weekly in-depth check-ins with video feedback from Coach Z on all facets of your performance plan.
- This package is ideal for anyone who wants additional accountability and guidance without paying for the full 1v1 coaching experience
1-on-1 Coaching
- Individualized movement work to reduce injury risk and improve efficiency
- Fully-customized strength training to fit your needs, equipment, and schedule and keep you structurally balanced and resilient
- Work capacity training based on the demands of your job, selection, or event that you're training for
- Comprehensive energy systems development, including water comp training (when applicable) and individualized pacing and technique feedback
- Nutrition and supplementation guidance to optimize recovery, body-comp, and performance
- Individualized feedback with an ongoing dialogue with your coach to dial in your mental performance over time.
- Weekly check-ins with feedback on your performance, progress, and questions and unlimited email access to us throughout the process
Reviews
Outstanding content delivery, expertise, and customer service.
I have been working with BTE for several years and am always impressed with the amount of useful and professional knowledge and expertise they share with members. From custom workouts, weekly mental skills, special on-line courses such as Leadership, Time Management, etc., and a bi-weekly Newsletter, they have us covered to meet our personal goals and objectives. They also provide friendly efficient customer service and well as access to a National Board Certified Health & Wellness professional (additional fee) whom I have also worked with and recommend.
Personalized approach
I’ve been using BTE app for about 14 weeks. I’ve learned that I can turn my weaknesses to averages and then make them a strength. This app has a personalized approach that allows you to keep your strength up while also attacking your weaknesses I’ve seen my numbers, jump up in my run and my swim, just by using the drills while also keeping my strength which was already a good. This definitely allows me to be a great maritime enforcement specialist in the Coast Guard.
The best in the game
It’s my second time training with the guys from BTE and it’s worth every penny. They have the most profound approach to sof prep and along with their book (which i also highly recommend) they are easily the best choice when it comes to training for the military, law enforcement, selection, ….
Solid program, great communication
Using BTE has been challenging but achievable, lots of volume however the explanations and in depth demos on the app are incredibly helpful and ensure proper form to minimise injury. The team is also very responsive and will always accommodate for changing workout conditions which helps a lot.
The most detailed selection program with everything you need.
Straight off the bat the program is very personalised to your results in the testing week. Moving forward you have all the tools to hit all of your training marks to improve in not just fitness but mental preparation for any selection course, this program has open my views on many things on the recovery side of training and the mental preparation as well as having solid training blocks an consist feedback with your coach during the whole program. I am very confident with how all my training is going and this program is a testament to my results
BTE Training Review
I signed up with BTE to physically prepare for a tactical group selection course in law enforcement. The coaching and programming has been excellent. Everything is covered in extensive detail, and they provide all the tools and resources for you to perform at your best. The coaches are very interactive and helpful. Overall, training with BTE has been a valuable investment and I would highly recommend them to anyone pursuing a career in the tactical world.
Intentional planning with proof in the pudding
BTE workouts are well planned, thought through and effective. See improvements within strength, cardio and mobility movements. You’ll see the difference from the first training block. You’ll be motivated to keep going and keep training.
Intelligent Custom Hybrid Programming
I’ve done a lot of hybrid programs. None of them are as balanced, adaptable, and intelligently designed as BTEs. I have been with them 1.5 years and it has completely transformed my performance, from constant injury and plateaus to hitting new PRs every training block, and most importantly getting me closer to my goals for AFSPECWAR. You will get physical training, mental skills practice, and hands on, real-time input. This is not a genie in a bottle program, but put in the work, and the coaches will meet you with expertise and more. Coach Z has been awesome to work with
Outstanding training for urban and wildland firefighters
Building the Elite training is hands down the best thing I’ve done to get fitter and more capable as a firefighter. In the almost two years that I’ve been training with the BTE app, I’ve seen tremendous improvements across all measures, especially strength and work capacity. The mental skills component of the program cannot be underestimated: it helped me deal with major setbacks, learn from them, and emerge more self-aware and resilient. BTE helped me succeed in multiple physical tests for structural firefighters and score very highly on a wildland fire physical test. Most importantly, the program prepared me for the daily rigours of the job, helped me learn about myself, expand my perception of what is possible (and how much discomfort I can handle), and develop skills for maintaining joint and tissue health, which is increasingly important given what I put my body through in my mid-forties. I strongly recommend BTE to current and aspiring firefighters, as well as other tactical professions, especially if you want to put yourself in the best position to have a long and healthy career. This program requires consistency and commitment, but if you give it that, the results can be remarkable.
Evidence based training based on the individual
I’m a firefighter and law enforcement officer with just over two years with BTE and I cannot say enough about their programing, attention to detail, and support. One of the things that sets BTE apart is that their programing isn’t generic. They use periodic testing to identify individual weaknesses and to make informed decisions about what needs to change in order to drive positive change. In addition, BTE doesn’t ignore the mental aspects of doing hard things, sending daily correspondences to help learn how to think when things get difficult. One last thing that sets BTE apart is how supportive they are. Going on a beach vacation and need a program with limited equipment? They’ve got you. Has life become stressful and your recovery is impacted? They’ve got you. As long as you communicate what your needs are, or struggles you may be facing, they adjust to meet your current situation. It truly feels like a personal trainer in your pocket.
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Become more resilient and capable every month
If you do 90% of your workouts in the first 90 days, we guarantee you’ll improve all areas of your fitness or you will get all your money back. We know our program works & stand behind it.