MARSOC ASSESSMENT & SELECTION PREP PROGRAM
BUILD THE FOUNDATION
The first step is building the baseline physical capacities for more advanced and targeted A&S and MRC-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.
A&S or MRC PREP
Once you have an A&S or MRC date, we shift the emphasis of training to handling long overland movements, high-volume and unknown-distance rucks, weighted carries, team events, beatdowns, swimming, and water comp. The demands will shift slightly depending on whether you're prepping for A&S or MRC. We also emphasize movement work and taking care of your body. Your training volume at this stage 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 or get performance dropped 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
MARSOC A&S and the MRC are 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 MARSOC 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 3-5 mile runs, 8-12 mile rucks, and timed swims. 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, 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 individuals for the MARSOC Assessment & Selection and refine our program based on their feedback. We understand the specific physical demands and the required level in all fitness domains to excel and be selected.
The limiting factor for most individuals in a selection program is their mind, not their body. 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, we have an 18-month mental skill progression. 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 PREPARE INDIVIDUALS FOR A&S OR THE MRC, CHECK OUT THE IN-DEPTH ARTICLE LINKED BELOW.
OUR MARSOC A&S AND MRC 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 8-12 mile timed overland movements: Dial in your pacing, nutrition, hydration, foot care, and other strategies to crush your timed events and never fall out on forced marches.
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 (currently at capacity)
- 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
Provides all that you need and more.
To those who are scouring the internet for a helpful workout plan but still have that feeling you’re needing more—look no further. BTE provides a structured training plan that meets you where you’re at and encourages you to push beyond.
Coming from a point of overtraining, messy workouts, and frustration at making no progress—finding BTE was truly a game changer. I was able to secure a contract to my dream job while staying injury free. BTE even takes it a step further by providing life skills, metal resilience training, and nutrition guidance. The app is super easy to use and the team is fast to respond.
This is perfect for anyone (military or civilian) who wants some guidance to get to where they desire in training. Consider giving it a try, I promise you won’t regret it.
Outstanding program and coaching
Building The Elite SOF Prep is an exceptionally well-structured and professional program. The programming is comprehensive, progressive, and specifically designed around the physical and mental demands of Special Operations selection.
The biggest benefit is the structure and purpose behind every session. It takes the guesswork out of training while developing strength, endurance, resilience, and consistency.
The quality of the programming and coaching resources is outstanding, and I would highly recommend BTE SOF Prep to anyone serious about preparing for selection and giving themselves the best possible chance of success.
BTE was a game-changer
BTE was a game-changer for my fitness, physical performance, and overall confidence in what my body can do. I started training with them as I was dealing with significant muscular injuries that limited my training and held back my performance. Through BTE’s structured, progressive, and purposeful training, the muscular issues that significantly inhibited my performance have now virtually disappeared. It helped me rebuild a strong foundation while steadily improving my strength, conditioning, mobility, and work capacity. Rather than feeling beaten down by the workouts, I felt consistently more capable, resilient, and prepared for demanding physical tasks.
One of the biggest differences has been my recovery and injury status. I move better, train with far less restriction, and have been able to make progress that previously felt out of reach.
This program helped me achieve my goals while improving my fitness and physical performance across the board. I would strongly recommend it to anyone looking for intelligent, effective tactical-athlete training that builds real-world strength, durability, and confidence.
Make it a part of your life
Longer-term training and programming that also provides mental skill building and easily accessible support for those who are chasing a specific goal, or simply the best version of themselves. This is a great service with adaptable workout routines and plenty of useful resources, for nutrition, running, rucking, time management and leadership (just to name some of them). It is for anyone who wishes to apply themselves (including civilians). Invest in yourself.
The program of choice
BTE is the Gold standard for preparing for Special Operations Selection. It takes all of the guess work out of it for you, all you have to do is show up and do the work. If you give yourself sufficient time and utilise BTE correctly and consistently you WILL have the physical and mental capacity for complete Selection. Even if youre 3 years out from course you can utilise this program now, unlike other selection programs that focus only on the sprint phase, BTE focuses on buillding you up regardless of your current physical condition, and for the price theyre offering there is no better option on the market.
BTE - Kickass prep training.
BTE is a great program for maximizing your results without having to crunch numbers or makeup workouts to try and accomplish your goals. Only 6 weeks into the program and I already see the science behind the methodology. I have Never felt better in preparing for an upcoming selection.
Look no further.
I’ve been training in a a multitude of physical disciplines for 10 years now, attempting to find the perfect balance to help accelerate my performance capability within the military.
I thought I had it all relatively locked on, although my training schedule over many disciplines was STACKED, I was generally physically taxed all the time but I thought that was just life.
Moving over to BTE has changed the game entirely for me. They’ve managed to reteach my body and brain how to move, they’ve provided a solid training routine through the week that doesn’t see me losing every other facet of my life and it’s a challenging/rewarding way of training.
I’ve seen massive improvement in strength, running, swimming and running efficiency as we sail towards selection.
I can’t thank or recommend the team enough.
Very good structure and professional
I have been following BTE for awhile and I have heard from a lot of people about how good they are so decided to jump on and test it for myself. I am really enjoying it as it feels like it’s constant progression. The training is challenging but not to hard where it is a smash session compared to previous programs I have done a specifically like the emphasis on physiological side of training as it creates a balance of training and recovery, which works well. And that too is in depth and you can tell how professional the staff at BTE towards doing things professionally and properly.
For the small time I’ve been in so far I have noticed an improvement and will continue this on until I go for my attempt at selection next year 2027. Best of luck with everyone’s training journey. If you’re considering it, give it a crack and see for yourself. Trust the process.
Exceeds expectations
Great program. Coaches are genuine and responsive, no questions go unanswered. Programs are tailored and flexible to suit shifts, injuries, life plans. Easy to use app, everything is spelled out. Couldn’t recommend highly enough.
My experience
The app and the team have been incredible. They have tailored the programme to myself and always answer quickly to any issues. I always feel like they look after me and the sessions are always interesting and worth while. Would recommend to anyone.
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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.