Ruck | Run | Lift

The Ruck | Run | Lift Program by Terminator Training Method (TTM) is our most comprehensive and meticulously crafted training system to date. 

Designed for those preparing for elite selections like SFAS, RASP, MARSOC, or Delta Force A&S—or individuals seeking to build strength and elevate rucking and running performance—this program delivers results without compromise. This is a “choose your own adventure” plan: fully adaptable for any ruck-based selection or to elevate your rucking, running, and lifting at a high level.

Expect a challenging yet balanced approach that pushes you to new levels while avoiding the burnout, overuse injuries, or excessive fatigue commonly found in selection prep programs. At TTM, we prioritize sustainable progress through sound training principles, and this program embodies just that.

We strongly suggest reading the program’s detailed intro upon purchase to understand its unique features that distinguish it from other TTM templates. This intro preemptively addresses virtually every question we’ve received through DMs about our programs, ensuring clarity from the start.

Take the first step toward your SOF or specialty school goals with the TTM Ruck | Run | Lift program.

Program Features:

• Phases: 15 weeks of training, split into 3 progressive phases

• Bonus Weeks: Optional assessment week (front end) and taper week (back end) for selection prep

• Lifting: 3 full-body lifting days/week

• Arm-Farm: 10 “arm-farm” options every Friday for that weekend pump

• Conditioning: 5–6 conditioning sessions/week, blending rucking, running, and cross-training

  • Conditioning volume adjusts to your goal (Delta prep = highest time on feet)

• Ruck/Run: 2–3 rucks/week and 2–4 runs/week (selection dependent)

• Strongman Work: Sleds, carries, and sandbag sessions built in for SFAS & MARSOC prep

• MARSOC Options: Swimming is NOT specifically programmed but you can add/sub swim sessions in each phase

Comprehensive Support:

• 21-page intro covering program navigation, FAQs, exercise library with substitutions, recovery guidance, and more (TTM SOP)

Needs for the program (all):

• A well stocked gym (ideally fully stocked, but not required—basic free weights suffice)
• At least 2 years of lifting experience
• SFAS/similar prep: A place to do carries and sled work (turf, grass, etc.)
• A running base (see optional base build below if needed)
• A healthy, uninjured body
• A lifestyle that supports recovery (sleep, nutrition, stress management)

Additional needs (if prepping for selection. * = SFAS/similar selection only):

• A rucksack similar to the one you plan on using at selection (if applicable)
• Rucking experience (at least 2 rucks/mo leading in, ideally)
• Strongman equipment
  • Sandbag or dball: 80-120lbs
  • Multiple kettlebells or dumbbells (~45-100lbs)
  • A sled with a space to push/pull it
  • Fat gripz (orange or blue)

For just $114.99 (USD), you’ll get a comprehensive training program that covers 15 weeks of core workouts, plus an optional base phase, an assessment week, and a taper week. That means you get 17+ weeks of expert programming—at less than $7 USD per week.