Training week
| Day | Focus | What to decide |
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These are broad activity categories, not an individual exercise prescription or official selection programme. Adjust the order for work, sleep, injuries and current ability. Rest days are part of the plan.
What to do with the result
Don't turn the outline into six all-out sessions. A useful week contains different kinds of work — movement that builds an aerobic base, strength you can progress gradually, and days that let you recover. Exactly how much you should do depends on what you can already tolerate, your health and the test you're actually working towards.
Take a look at the official route-specific recruitment guide before chasing a test score. Then use our source-linked fitness standards tracker or readiness comparator for a published benchmark that really applies to your role.
Why we built something deliberately simple
Scott Henderson, the founder of 1MOREREP, talks publicly about the importance of consistency, progressive strength, mobility and training that fits real life. There's something worth borrowing from that philosophy whether you're preparing for a military entry assessment or simply trying to stop starting over every Monday.
This is a Project Selection tool written independently from that public material, not a Scott Henderson-designed training programme. You can read his background and the story behind the connection.
If you're returning from injury, have symptoms during exertion, or are unsure what load you can tolerate, speak with an appropriately qualified professional before increasing training. Avoid copying speculative 'special forces' workout plans and never use this tool to judge medical suitability or selection chances.