Like many others, I've been using this manual from SORB a basis for my workout schedule.

Some of the exercises were foreign to me, but looking them up on youtube with the proper way to execute the movement was very helpful.

I agree with the QP's that creating your own exotic workout plan is ineffective at best and hazardous at worst. The guy's at SORB know their stuff.

I went through a stage where I was trying to mix crossfit and sealfit with normal PT. Result: ended up feeling over trained and weak for a couple weeks.:boohoo After reading some of the QP's advice about sticking to the basics, I'm mainly just doing Stew Smith's Ranger/SF program for the runs, rucks, and high rep calisthenics involved and spicing it up with rope climbs, burpees, hand stand pushups, etc. Thankyou QP's for the advice regarding simplicity; a lot of these programs seem to involve so much work that there's never really any chance for recovery.

Deleted by user.

Bishop:

If you are not currently a member of the US military, you are not going to SFAS.

Your prep therefore, is academic and does not belong in this thread as it will never be evaluated against the standard.

Best of luck.

TR

Yes indeed, honestly I am not even sure what the danish version is called, so much that needs to be answered.

Edit: Actually I will just delete the post so it doesn't violate the rules.

Prep for SFAS
 

Day 1- Run 4-5 miles on fire breaks, chest and tri-ceps
Day 2- Bike " stationary " for 25-30 mins, back and bi-ceps.
Day 3- Ruck 4-6 miles on fire breaks, shoulders and neck.
Day 4- Run or bike.
Day 5- OFF

Before each gym workout I will warm up with 3 sets of 10 chin-ups, 10 cable shoulder raises, 10 one arm lat pull-downs and 25 push ups.

Once I hit the 6th day I will start back over on day 1.

Also since I am going to SFAS in June I try to do all my runs and rucks in the middle of the day.

* Ruck weight is at 55lbs and I never ruck run. I don't know the standards for SFAS but I'm at 1245-1330 minute mile pace and I feel if I go any faster I would be running.

Hope this helps some out. Good Luck with your training and SFAS.

I think I used to do your entire day 1 - 4 "everyday" (and then some) preparing for the SFQC........:munchin

(I was doing 75 miles a week just on the runs, 100 situps and 100 pushups to warm up before each 10-15 mile run.)

SFQC
 

I will keep that in mind when I am training for " SFQC ". :munchin

Yes you do that. Many of us didn't have a "get ready" course for the Q-Course. You were either ready or you were not.

Just remember this post if and when you've spent twenty years in and some new guy posts the following:

"Yeah, Hi, I'm going to walk around that block three times and think about rucking real hard while I get ready for the SFAS-III, the precursor to SFAS-II, precursor to SFAS and then the Q-Course."

Then again when certain SF Commanders have a "mandate" that they will "graduate" a certain number of SF recruits something's got to give.

Enjoy your 4 mile runs, Spartan.

Team Sergeant

If your SA does not significantly improve from its current state, as demonstrated by this post, I'd say you have little chance of ever donning a Green Beret. MOO

Does your name happen to be Rex Kramer???

(Sprinting back to my lane now.)

Ha

Thanks for the feedback and motivation.

For all users. How many miles do you run and ruck at one time/week?

Absolutely true young tiger,read and learn.........:rolleyes:

Big Teddy :munchin

100.