This 16 week plan is built for those preparing for the demanding P Company selection.If you're serious about your training, you already know that proper preparation is a non-negotiable, and this plan gives you that.
Each week will feature two main strength sessions and a third, less intense strength session to train often-forgotten muscles. It also features 4 progressive cardiovascular sessions per week to develop your speed and endurance. Each session is carefully ordered so strength and endurance work together, rather than compete.
Is this plan for you?
You’re training for an arduous course and want the best preparation possible
You want to run fast, lift heavy, and carry weight over long distances.
You want structured, challenging training that covers every base
You’re looking to push yourself and reach your ambitious goals
Your training breakdown
2 main strength sessions per week
1 lower intensity strength session per week
3-4 cardio sessions per week
Structured progression in both running and lifting
Sessions designed to prepare you for the exact demands of selection
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
While others tell you to pick one path, we've been helping athletes like you excel in both.
Our Head Coach, Kieran, has coached over 450 athletes from beginners to Elite Special Forces. This plan draws on that experience and will help you excel in every aspect. Unlike many military programs that overlook the endurance and load carrying demands of the course, the Airborne Training Plan builds the fitness, strength and endurance you need to succeed.