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
There is no set length. We suggest starting your work up at least 12 months out from selection, but most candidates do better with 18+ months due to the inevitable interruptions of deployments, trainings, and other life events.
It depends on which phase you're at in the prep process. During the foundation phase, trainees typically train 4-6 days per week depending on their training background, availability, time to selection, etc. Once you're about 18 months out from selection, we move into a 5-6 day/week program that progressively builds volume up to 10-12 hours per week.
SFET & Selection Prep phases are 6 days per week, 10+ sessions, and 12+ hours per week of dedicated training. This is what is required to be successful.
Yes, our programs can be paused, adjusted, workouts moved around, etc. We have low and zero-equipment progressions and tons of on-demand resources such as mobility circuits, finishers to target specific limiting factors, movement interventions for specific aches & pains, and much more. We built flexibility into the process because we know everyone has competing demands during a long work-up.
Training is delivered via the BTE Training App. Once you sign up, we'll send you an invite link to set up an account and download the iOS or Android App. Once you've set up your account, we'll upload training.
Yes, you can message our coaching team anytime through the app. We typically respond in less than 12 hours, 360 days per year.
You can easily look ahead to preview what’s coming up and adjust the training schedule accordingly. You can adjust your training in three ways:
- Adjust: You can adjust which training sessions are assigned to each day in the next week. This allows you to adjust training based on your schedule.
- Pause: Programs are assigned when needed, not on a never-ending loop. If you miss a few days or are on vacation for a week, you can easily pick up where you left off. When you need a new program, it will show up.
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 $49 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
Exactly as advertised
The program, coaches and app interface are not the limiting factor, you will be. If you are looking for a directed and demanding approach to any level of fitness, ability, or career BTE will help YOU get yourself there. The BTE team is the real deal, so if you want to invest in yourself and your future, get on a program and you’ll see results.
Personalised, professional and affordable
I’ve utilised previous ‘selection prep’ coaches before BTE and nothing compares to the experience, service, knowledge and approach offered by the BTE team. They’re fast to respond to questions with detailed and relevant information. They have provided me with a holistic approach to selection preparation including the most important mental skill practice which is ultimately the determining factor for those who pass selection and those who just meet the physical requirements to begin the course. Absolutely affordable and worth every penny
Worth the time, money and effort
A great app with programming and support for improving your capabilities and fitness levels.
I have used it as a civilian, and find the structure of the programs, the mental skills and the support available to be excellent. I strongly recommend this to anyone who wants to improve themselves – if you put the effort in you will get results.
Essential Tool for Selection Prep and Fitness Success
The Building the Elite app has been a total game-changer for my fitness and preparation for selection. The structure and guidance it provides are unmatched. Every workout is purposeful, focusing on building not just physical strength but the mental resilience required for the challenges ahead. My fitness level has improved dramatically since I started using this app, and I feel more confident with every session.
What truly sets this app apart is the constant improvements. It’s clear the team is dedicated to making this the best resource out there, and every update adds new features or enhances the experience. The availability of the coaches is out of this world—having access to their expertise and support has made all the difference. They’re responsive, knowledgeable, and genuinely invested in my success.
If you’re serious about selection or just looking to elevate your fitness, this app is a must-have. It’s not just an app; it’s a full-fledged system designed to help you succeed.
High marks
Great program. Coaches have done the research and the work to make sure you have access to many types of programs to best fit your needs/goals. Coaches are very responsive and helpful. I’d say this is one of the best if not the best athletic improvement programs.
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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.