The SWCS / Recruiting Command website already tells you guys what the required runs and times will be, and provide you with a recommended workout routine.

There are videos with the professional sports conditioning personnel we have (THOR3, IIRC) that will recommend workouts and exercises.

If you have not reviewed this materiel, I highly suggest it.

The links are stickied already.

TR

walking in water
 

I haven't read through every post so may have missed something regarding this. Was wondering what advice is concerning walking in and out of water for hours on end. I have always used Desitin when I know that my feet are going to be wet all day. Everything I have read on foot care talks about being faithful changing socks, but if walking in and out of water for about 5 days, that isn't practical. Any thoughts avoiding foot rot in the jungle?

prep pt
 

I utilize the SFAS prep guide and other exercise routines from stew smith. Granted I know he's a seal but he does have some interesting articles that I use such as to go beyond the 15 pullup mark to 20+. Generally my schedule goes like this...

monday - run 3 miles @ 7 mile pace followed by 2 slow miles afterwords for the fat burn.

tuesday - pyramid pt consisting of pullups, pushups, bar dips, and double crunches, going from 1-7 and back down. Multiply that number by 2 and 3 for the pu and double crunch. My second workout is a ruck which right now I'm at a 55lb load and up to 10 miles for feet conditioning.

wednesday - swimming laps, I go free style one way and breast stroke back for 20 laps

thursday - hit 100 pullups in the fewest sets possible, super set into 50 pushups and 50 reps of an ab exercise to which I switch up.

friday - run 1 mile, 25 squats, 20 lunges, 25 calf raises, rinse and repeat for 3-4 times, to increase leg strength for rucking.

saturday - ruck in the morning with the same distance I did on tuesday except I work on lengthening stride and pace. Evening workout is a simple 10 sets of 10 pullups, 30 pushups, and 50 reps of an ab exercise.

I've also been spending more time stretching before and after the workouts to aid in recovery, flexibility, and basic injury prevention. On the days I ruck, I do a at home ice bath, sitting in a tub, waist deep, for 5 minutes. Really gets the inflammation out of the legs.

Nutrition : About a gallon to gallon half of water a day. Lot of bananas, pineapple slices from costco and oranges (I have braces so apples are a pain). I cut my starch eating after 7 pm since my body doesnt need them. Lot of egg whites, chicken breast, tuna, salads, broccoli and bokchoy. Generally I cook a korean dish on saturday after training for some comfort food. I've done the math and I consume about 220 g of protein, 300 g of carb, and like 50 g of fat, the calorie range is like 2400-3000. I pretty much avoid eating out since I have no control over what I'm putting in.

I'm 6'0, 215-217 usually. Oh on the days I do MSE, I throw in some sets of military presses at a light weight for high reps, (80 lbs for 25 reps). And some shrugs for neck and trap strength. I've been doing this for about 2 months now, no injuries, almost maxxed my pt test, and overall general health is good.

Times have definitely changed. I used to just put 2 ea. 25 lb. York weight plates in my ruck and run 'til I puked, then walk back. Finally I got to where I never puked.

You have to use York plates, though...

I walk about a mile and a half to and from classes and another half mile or so from class to class. I make sure to have at least 40 pounds in my bag everyday. Is this an ok thing to do with the rest of my training? Or would it be over training?

Search and read.

Then do more PT.

TR

PT
 

I run 4 to 6 miles, 4 times a week keeping an 8 min. mile pace. I'm shooting to maintain a 7 min. flat pace.
I ruck 2 times a week with 50 lbs for 6 to 9 miles across hilly terrain moving as fast as I can sustain.
I weight train 3 times a week and do pushups and situps all throughout the day 7 days a week.
I use the climbing wall at the gym 1 day a week.
I incorporate one more cardio exercise a week other than running (ie. swimming, basketball, cycling, or football).
I also hold a full time job where I'm on my feet all day to work on never taking a break as I know SFAS won't let me.
To mentally prepare I've read Get Selected, For Whom the Bell Tolls, Inside the Green Berets, On Killing, The Art of War, and Man's Search for Meaning. I'm starting The Strenuous Life by Teddy Roosevelt today.
If any QP's have any advice or critiques I would appreciate it.

I'm not a QP...yet :D but I believe any advice can be good advice. Your workout plan is some what like the one I was doing and I had no problems in SFAS, if I were you I'm not sure I would be playing Basketball or Football before going to SFAS just because of the risk of injury.

Mudslinger, normally advice from non QP'S in this forum is frowned upon, but you made an excellent suggestion concerning sports and the risk to injury. Now hurry up and Graduate so us old flucks can't give you hell about offering advice without your Tab.

:lifter:lifter

I'll definitely take that advice seeing how you got through SFAS. I will cycle or swim instead of play sports. Thank you mudslinger and blue02.

I just got done with a 488 mile hike that took 31 days to complete, each day I did push ups and sit ups using the weight of my pack as resistance. In that time I also had the unfortunate opportunity to apply my knowledge of the art of foot repair and up keep. Currently I'm just upping the speeds of my rucks as best as possible. To maintain body strength I swim and do upper body lifts in a HIIT type program and other days I do circuit training on a local hiking trail between sprints and farmer carries to work on grip and leg strength.

I have been reading Phantom Warriors by Gary A. Linderer and various other books to maintain focus and get a idea on what real mental endurance means.

Currently using the Military Athlete APFT program to get a higher score. In about a month I will start the MA ruck-based program, which will take me all the way until I ship out. Before these I was just lifting heavy to build a good foundation and running 2-3 times a week.

The APFT program is pretty awesome. I've already gained 20 reps in my pushups, and about the same in my sit ups. My best 2 mi so far is 13:15. I'm still not where I want to be yet, but I'm pretty confidant I'll be making head way by the time I leave on Feb 20.

I'm rucking 1-2 times a week. Normally a quick ruck (3-5 mi) on Monday, and then a longer ruck (8-12 mi) later on in the week. I've never gotten a blister in my entire life. Not hiking, not in Brasil where the only mode of transportation was my feet - but I'm still working on conditioning my feet. I'm eating 5-6 clean meals a day. My sleep is a work in progress, because I'm trying to cram so much into one day. It's still not perfect, and there's a TON of room for improvement, but I'm getting there.

Work your lower back out since you will be depending on it for a lot. :lifter

Guys, I don't know if this topic has come up before. A search yielded nothing. I figured I'd put this here instead of starting a new thread.

Does anyone ever feel like they could always be doing more? I always do my best and leave it all out on the field, trail, gym, but at the end of the day feel like I need to do more. I don't want to over train, but I want to make sure that I'm doing everything that I can to prepare myself. I know it'll be a kick in the nuts either way, but I feel like I can lessen the pain in part by sweating now.

I realize this is opening Pandora's box and I could get smoke checked for bringing this up, but it's learning, albeit hard learning, and I accept it.

I thank you all for your time and dedication to this forum.

Mate

Assuming that you really are preparing as well as you can, I think that is the attitude you should have, until you arrive.

Then you should be comfortable that you have done everything you possibly could to prepare yourself, and rely upon your training to sustain you.

Too late to worry about it, at that point, and you should focus on completing each task you are given to the best of your abilities.

Good luck.

TR