ATS Reset Program--8 Week

**For use after Ranger School, SFAS, JRTC, SMU Selections, or when you feel you need a reset (recommended 1x per yr)**

Selection courses and extended military schools/trainings demand extreme physical and mental output over weeks or months. You’ve under-slept, underfed, and overworked for a sustained period. Your body has been running on adrenaline and cortisol for weeks, and while you’ve proven you can survive in that environment, you’ve also burned through muscle, stressed your joints, and depleted your central nervous system (CNS).

When you finish one of these events, the temptation is to “get back after it” and resume your old training intensity right away. But here’s the reality: if you jump straight into heavy, high-volume, or high-intensity work, you risk overtraining, injury, and delayed recovery — which can set you back months. The smarter move is to rebuild in a structured, progressive way that restores health, regains lost strength and size, and sets the foundation for your next peak.

This plan is designed to reset, rebuild, and prepare you for your next training cycle or mission.

*Note: take the first week after your school/selection/training (before starting Wk 1) to get back to family, eat healthy, and sleep well, then start the program.