I'm incredibly new here, so take what I offer with a grain of salt. Not selected, no SFAS, just experience with Army selection programs.

Rob Shaul of Mountain Athlete/Warrior Athlete has a good gasp of how to train a body for selection. Dig into his stuff if you can.

Build your core, and your back. Those muscles aren't there to look nice, they're there to re-enforce your spine when shit goes back. A strong gut and a strong back means your tender spinal column doesn't have to take much of any load.

Work with a shitty alice pack, and if they drop the MOLLE plastic garbage on you, you'll be ready.

Go into a selection as fat as you can handle. I use 5-10 lbs overweight, but whatever your APFT score can take, use. You'll lose it in a week or two.


Focus more on the runs. The most critical portion of making a runner want to quit is giving him no idea how long his run will last: train at 5 miles, be psychologically ready for 7+, and make 2 or less trivial. For the rucks, going on a stationary bike will work the same muscles as a ruck, albeit without the weight. Gradually increase your ruck to 60 lbs, and be sure to taper off before your actual selection date. Make a habit of recovering after efforts, meaning elevating feet while you sleep, and stretching after every event.

There's my BS advice. From what I hear, SFAS is 90% dealing with people who don't belong there, 5% gut, and 5% personal ability. Ensure you only worry about that 90%.

Oh. And a method of training I use is "Single Movement Mind Fuck/Single Movement Mind Conditoning", which is doing a single horrible workout over, and over, and over again until your mind is driving your body to work harder.

Examples:
Burpee-Broadjumps (Burpee, then leap) around a track for 1200m.
Tire Flips.
Burpee-pullups.

My training philosophy is to bring hell home to the point where it's trivialized, and to torture yourself physically/mentally to the point where few cadre would be able to do worse to you than you do to yourself.

Foot care
 

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Awesome, thanks for the feedback.

As an update to my training, as of Monday I'm changing over to using the Military Athlete Operator Sessions and 8 weeks out will begin their Ruck Based Selection program. I've read an abundance of great things about both training methods and am looking forward to thoroughly having my rear handed to me.

Some reading I've done, includes:
Five Years to Freedom - James "Nick" Rowe
Training for Endurance - Philip Maffetone
From OSS to Green Berets - Col. Aaron Bank

Running/Rucking-
I'm currently in the SORB Selected program with their scheduled distances/times and am out 5 days each week.
http://www.sorbrecruiting.com/Text/SELECTED_EBOOK.pdf

Running endurance building short format:
3 miles(increasing one mile every 3 weeks w/ 6 mile max) @ up to 7.5mph paces
once per week.

400m x 4 sprints w/200-400m light run between
once per week.

2 miles at best speed/effort (Average 14:10)
once per week

Utilizing the SORB program my short term goal is 13:30 average on my best effort 2 mile runs.

I've been running the SORB 2 mile prescription @ my best speed weekly. Averaging 14:10.
Each week I'm shooting to beat my 13:45 best and I haven't yet done that- I'm looking closely at my running data, diet, time of day/temp, etc- but I am putting out my best every time and I haven't quite found the formula..

Rucking each week-

Ruck 1 hour (I've been averaging 4min miles)

Ruck a prescribed distance @ 4min miles or less.
(6 miles progressing to 15 over the course of the program)

Strength-3 Days a week I do the suggested Strength workout. If the program suggest 3-4 sets I do 4, I stick to the rest times, and I substitute the sandbag for a kettle ball or weighted bar because I don't have a sandbag right now. At first, looking at the strength workout on paper it looked like it was a lighter duty program and I didn't believe I would get much out of it. I was wrong, it's a lot tougher especially because I have never been disciplined enough to stick to 30 or 60 second rest periods between sets.
---------------------------------------------------------------

Also included in the SORB program is information on Hydration Management which I'm measuring and applying.

Also I've been caring for my feet using their suggested method of foot file/lotion. I've had one sizeable blister on one foot which I had to take care of by cutting it open so that I could walk. Since that time (2 weeks ago) the blister spot of dead skin is gone and it's mostly healed around the edges. I haven't let the blister stop my speed/distances which probably has kept it from healing faster but I've since been very mindful of the socks I wear and am very conscious to take care of my feet 2x a day. Although it has been noticeable and sometimes uncomfortable especially when it was fresh, it's getting better and I think this foot program works for me.

For reading material I'm currently on "Unbroken" by Laura Hillenbrand.
I've read Get SELECTED and continually read everything online I can find on the same subject and I also read the ever loving crap out of these forums.

Any advice is welcome and will be very appreciated but that's what I'm currently doing as I'm waiting to hear back from MEPS for my REP63.

On the milbooks page they have a 6, 10, and a 14 week SFAS Prep guide. i have been following that and i have really noticed an inprovement. Before i found this i was doing the Horseman workout which is no joke. I leave for Selection friday so I will see if it has all paid off! if you want any of these workouts and cant fine them just PM me and i will get them to you.

I did the six week program and it was sufficient. More is better so your fitness level might not be your obstacle. I knew lots of fit candidates who didn't have the heart for selection, so look beyond PT as you prepare.

I'm finishing week 5 of Military Athletes Selection Prep (v.3 from 2009). I've got my ruck pace up to 4.5 mph for 14 miles (no running or jogging). This weekend I'll do 16 miles. My 5 mile run is down from 41:30 to 37 minutes and change - I'm looking to bring this down to under 35 minutes before I report. My 2 mile is right at 13:45 (from 14:30) and I'd like this to be comfortable at 13:30.

I've been scrubbing my calluses (feet) with scraper thing and putting lotion on every day to keep the skin healthy and soft. I found a couple hot spots and blisters early on and have since taken care of them.

Packing list is looking good. Does anybody know if I can use the Tactical Tailor enhanced duffle bag? I can get them in black but didn't know if that will fly at SFAS.

if you haven't bought a bag yet get the "dead hooker bag". use 2 gallon freezer bags to organize everything in it.

SFAS Packing list
 

Gentlemen,

Although many students may have purchased the "Gucci" bags, ensure that they are authorized for use during the SFQC (Not all phases are alike). The last packing list that I saw stated "civilian bags not authorized", this may have changed. However, I would not recommend spending your personal money on any sort of "Dead Hooker Bag", during the SFQC.

Students need to be able to move quickly with your gear on variable terrain. If you have a 150lb bag with skateboard wheels plus a ruck sack, have fun being the last guy dragging that thing on gravel. There will be plenty of other opportunities to contribute to Fayetteville's economy by purchasing "authorized/additional" packing list items.

Personally, I have always preferred using Aviators Kit Bag(s). They are easier to live out of than a duffle bag, and are usually listed as an optional item on military packing lists. Kit Bags are also easy to sling either on top of your ruck or carry in front of you. Lastly they are cheap ~$20.

CH

Solid advice.

TR

MilBook
 

The SFAS Milbook page had a whole thread about authorized bags, boots, etc. so that people could get a straight response on this type of stuff. Downside is that you have to be a CAC holder to get on the MilBook page since the last time I checked.

I second the Kitbag though. The full zipper also makes for easy access when you need get something rather than dump a duffel for the prize at the bottom.

In the end the best source would be your local SF recruiting station.

Getting ready!!!!
 

Just started a 5 week SFAS prep program from "usarec.army.mil" :lifter Highly motivated to see solid results on overall fitness prior to SFAS! My easy day was today which consisted of a 3 mile ruck march to the gym in 37 mins. Then a shoulder workout which was moderate weight, high reps. Then 3 miles back home. Has anyone used this 5 week workout prior to selection, and got selected?


Link to 5 week program: http://www.usarec.army.mil/hq/sfas/prepare.html

Current apft: 283/2 mile in 12:40 (not happy with score I want a 300)

Please help and guidance for setting myself up for success for SFAS!!

Thanks, James

Been using the THOR3 SFAS prep. Seeing good results.