Week 1, day 1
MondayThis workout’s sets follow from your answers on the day.
MARSOC A&S original29-page ten-week preparation
Ten weeks of six training days combine running, loaded hikes, swimming and calisthenics for selection preparation.
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Program
Choose 20 reps in total or 10 reps in total.
Week by week
Every workout, as Catalyst would give it to you.
MARSOC A&S original29-page ten-week preparation asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 4 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 5 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 6 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 7 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 8 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 9 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 10 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday through Saturday for ten weeks, using Sunday for rest, stretching, hydration and recovery. Counts of 2, 4 or 6 describe the instructor’s cadence, not seconds or extra reps. Follow the preparation holds and the two-second exhaled end-range holds in AIS. Choose your pool setup and any optional extra exercise, and track food, sleep, fatigue and energy on the 10-to-1 scale. Check your feet and equipment before hikes. Seek appropriate professional advice on medical readiness and safe environmental conditions.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Swimming pool
- Pull-up bar
- Resistance bands
- Rucksack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run MARSOC A&S original29-page ten-week preparation in Catalyst
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