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
Well-Rounded Training
I heard of BTE through a few colleagues, and only heard great things. After signing up I have made progress in all aspects of fitness, mental strength, nutrition, and recovery. The team is responsive, supportive, and able to customise your program to your needs. The value to cost ratio far exceeds anything else on the market. I recommend BTE to anyone wishing to improve all aspects of their fitness and mindset.
Not a cookie cutter program
Just started my journey with BTE and I am very impressed with coaching and training thus far. The initial testing phase clearly identifies where your fitness is at and can adjust accordingly and address potential weak spots in your fitness. Very excited to see the rest of the program through to my selection date
Best Program I’ve Ever Used
Starting my program with BTE has been the most foundational change in the way I approach my training, recovery, nutrition and mindset. I have been on program for about 6 months. And since starting, the progress I’ve made (both physically and mentally) has been fantastic. It’s not just what/how much you can do. But the way the program has emphasised things I would have neglected in a more traditional gym plan. Such as mobility, quality of movement and body awareness. The program really changes the way you think about training and gives you a really rich awareness of and bridges the gap between your physical performance and mental skills. The mental skills have been nothing short of incredible. Not only for training but they are applicable for anything in life outside of it. The amount of resources available to you on a range of topics on the app is great. The team has always been easy to contact, always been flexible and ready to answer any questions I’ve had. Preparing for the military, this program has been fundamental for me. But even the way it has improved how I react to stress in my life currently has been invaluable. I highly recommend this app to anyone looking to take their training to the next level.
Great app and programs
Awesome app and programming make it easy to follow. This is supported by prompt responses from the coaches.
Focused training
I came to BTE after completing selection for my agencies ERT. It has helped me continue to hit benchmarks and perform through the next phases of training. The adaptability of their program means you are getting a product tailored to you, your goals, and your weaknesses instead of a generic training plan. The team is incredibly responsive and does a great job of keeping you engaged. On top of that you get access to tons of extra content to support your training at an incredible value.
Never Too Late
I’m a 40y/o pilot in the SOF community and this program has far and away exceeded my expectations. While I’m not training for selection, I’ve been consistent with this program for the last 15 months and I can categorically say that I’m in the best shape of my life. The mental skills development aspect is extraordinarily helpful and the workout programming is tailored to your specific exact needs and goals. The coaching support is top-notch and responsive. This is the fitness program I’ve ever done and it’s not even close. Trust the process and stick with it. I promise you that BTE will help you achieve your goals.
Holistic and Effective
Their coaching has been invaluable to not only planning effective PT that helps me improve my greatest limiting physical factors, but also my mental ones. Their daily/weekly notes usually challenge me to think about how I approach PT (and life) in much more resilient and adaptive ways.
Best Performance Training Program
This is by far the best training program I’ve run for increasing performance across all domains. Coaches are extremely responsive and willing to answer any questions you may have. They genuinely care about your progress and celebrate wins while helping you through setbacks. Can’t recommend enough.
Exactly what I needed
This program helped me build the belief I could become an operator. I rarely deal with injuries or nagging pains and I’ve made a significant amount of progress.
Well Worth the Investment
After first hearing about the BTE programs on social media, I decided to give it a try after seeing a colleague successfully complete a demanding military course after using the program. Since starting, BTE has improved not only my fitness, but also key areas like nutrition, sleep, mental resilience, and overall movement mechanics – I’ve never felt or performed better.
I’m extremely happy with the results, and the value far exceeds the cost of the program.
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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.