The Fan Dance is a 24-kilometer out-and-back route over the rugged Pen y Fan mountain in the Brecon Beacons of Wales. It’s long been used as a Special Forces selection course, demanding both physical endurance and mental grit.
This 10-week Fan Dance Training Plan was built specifically to get you across that finish line within the official Special Forces selection time cutoff of 4 hours and 10 minutes, regardless of terrain, weather, or load.
This is NOT a generic fitness program. It's a military-style ruck training plan backed by tactical science and built from experience. 5 weekly sessions with focus on rucking improvement, hill and elevation training, strength workouts, and mobility, all with emphasis on progressive load and intensity.
TRAINING HIGHLIGHTS
+ Rucking Intensive: Interval, hill, distance
+ Strength training to for overall durability and endurance
+ Sessions based on RPE/HR Zones
+ Long runs/ruck marches
+ Progressive increase in difficulty
+ Assembled, tested, and approved by Fan Dance finishers
FAN DANCE
What is it?
WHO: Anyone can sign-up
WHAT: 24 KM (15 miles) loaded ruck march through arduous terrain and conditions
Where: Brecon Beacons, Wales
WHEN: During the Summer and Winter
WHY: Part of the selection process for the UK Special Forces. Civilians conduct the event to honor the challenge.
FAN DANCE VIDEO
WHY THIS PROGRAM WORKS
COMPREHENSIVE AND STRUCTURED
10x full weeks of day-by-day training. Every workout is provided for you. All you have to do is put in the work.
DIALED IN PLANNING
The Fan Dance requires a unique level of fitness. This plan takes every element of the challenge into account to ensure you are ready for every test the event will throw at you.
EXPERIENCE-BASED
This plan has been formulated, tested, and deemed successful through actual application. If you want to complete the Fan Dance challenge within the selection time, this is the program to make it happen.
10-WEEK FAN DANCE FITNESS PROGRAM
COMPLETE TRAINING GUIDE
This program comes to you with EVERYTHING you need to be successful (and more).
Well organized and fully functional, with training guidance, references, and "jump to" quick links to get you right back into your next workout.
HIGH SPEED TRACKING
Track your training easily and effectively, with EVERYTHING available at your fingertips.
Full program will be delivered as an e-book download upon payment. The program is also printable.
NASM-CERTIFIED/PROFESSIONALLY BUILT PROGRAMMING
PLEASE VIEW OUR DISCLAIMER PRIOR TO PURCHASE
Still Have Questions?
F.A.Q.