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-   Special Forces Assessment & Selection (http://www.professionalsoldiers.com/forums/forumdisplay.php?f=26)
-   -   What are you currently doing to prep for SFAS or SFRE (http://www.professionalsoldiers.com/forums/showthread.php?t=29811)

WarriorDiplomat 05-08-2014 14:44
Quote:
Originally Posted by kemba415 (Post 549891)
10 pushups
10 ab of choice
10 diamond pushups
10 ab of choice
10 wide pushups
10 ab of choice

Do 10 sets within 30 minutes. 2 minute water break, then 4 mile run.

10 sets of 12 pull ups throughout the day.
That looks like the standard PT drill we used to do after a run the team would circle up and every guy would lead a lower body/upper body event

kemba415 05-08-2014 16:37
Quote:
Originally Posted by WarriorDiplomat (Post 550113)
That looks like the standard PT drill we used to do after a run the team would circle up and every guy would lead a lower body/upper body event
It's a great workout, kicks my ass for sure.

akeenanp 05-13-2014 10:11
Ruck Running
 
Everything I have read or heard advices against running with a ruck (for good reason). Nevertheless, it is my understanding that during SFAS one should be as competitive as possible. With that can someone offer some advice as far as training?

DevilNuts03 05-13-2014 10:42
SOF WOD
 
I have been using and following the sofwods.com workouts, and adding in rucking and some running as "easy days". Any thoughts on their workouts/website?

I have also bought and read "get selected". It was a great book and provided alot of insight.

I am now 14 weeks away from SFAS. Just want to make sure I am on the right track...

theWolf 05-13-2014 14:30
Quote:
Originally Posted by akeenanp (Post 550612)
Everything I have read or heard advices against running with a ruck (for good reason). Nevertheless, it is my understanding that during SFAS one should be as competitive as possible. With that can someone offer some advice as far as training?
Before you train your ruck run pace, your rucking pace should be between 4-5 miles per hour, consistently. That will put you between 12-15 minutes per mile. You have to add in your breaks. I would take one 2-5 min break to check feet about 60-90 minutes into a 12 mile ruck and about that same interval on anything longer.

Ruck running. I followed Military Athlete's training of run 3 min, walk 1 min, run 3 min, walk 1 min and so on for no more than 6 miles. This kept me at about 11 min miles (or 2 hour 15 min 12 miler). With that, I knew I could run about 9:30/miles up to 6 miles unbroken with a 45lb pack and 10lb sledge hammer. That's just over 6 miles per hour. All this was done for training so that I would have mental and physical bench marks during SFAS.

The guys at SOPC ruck run all the time. They were much faster than I was at SFAS. They were also about 8 years younger.

Good luck.

akeenanp 05-13-2014 21:01
Quote:
Originally Posted by theWolf (Post 550634)
Before you train your ruck run pace, your rucking pace should be between 4-5 miles per hour, consistently. That will put you between 12-15 minutes per mile. You have to add in your breaks. I would take one 2-5 min break to check feet about 60-90 minutes into a 12 mile ruck and about that same interval on anything longer.

Ruck running. I followed Military Athlete's training of run 3 min, walk 1 min, run 3 min, walk 1 min and so on for no more than 6 miles. This kept me at about 11 min miles (or 2 hour 15 min 12 miler). With that, I knew I could run about 9:30/miles up to 6 miles unbroken with a 45lb pack and 10lb sledge hammer. That's just over 6 miles per hour. All this was done for training so that I would have mental and physical bench marks during SFAS.

The guys at SOPC ruck run all the time. They were much faster than I was at SFAS. They were also about 8 years younger.

Good luck.
Thanks for the info. I'm currently training with a training team out of the 19th group. I'm also following ruck based selection from military athlete. If I'm strictly walking I can maintain 13:30-14 min miles for up to 12 miles (I've haven't gone further yet). Which I guess is decent. I've just always wondered what's the point if everyone else is running and 60% of the class beats me at SFAS. I'm going to try your 3min on 1 off next time. Thanks for the info!

HighRoad 05-30-2014 16:52
I'm currently following a routine that has me working out 6 days a week. I'm focusing on increasing my push-ups, sit-ups, and run times as well as rucking twice a week. For runs I am doing 2-6 miles once a week and a speed work out once a week.

My rucks are varying in distance and speed, I am following a program that can be found on the SORB website. I also do some sandbag work three times a week to include farmers carry and shoulder to shoulder lifts along with a few other exercises. So far it seems to be working for me and I am continuing to be injury free.

I'm open to criticism as well as advice.

Thanks everyone.

futureSOF 06-05-2014 15:32
What's everyone's thoughts on using the juggernaut method for the lifting portion of selection prep? The fact that it has you doing higher reps makes it seem like it would be a decent lifting program to use. I have the juggernaut method 2.0 and can post it here/pm it to whoever asks per the approval of the mods.

Cass 06-05-2014 20:47
Last 2 Weeks
 
This is what I have done over the last 2 weeks. On run days, I do a leg workout, as well. And on calestenics days, I work in either a chest/tri and back/bi workout afterwards. After this program, I will do a maintenence variation of this workout.

1. Interval Run- 5 x 3 minutes Fast (800m pace), 3 minutes slow jog between reps

2. Calesthenics- Dips 4 x 20 seconds (3-5 minutes rest), Push Ups 4 x 30 seconds (3-5min rest), Sit Ups 3 x 45 seconds (3-5min rest), Pull Ups 3 x 10 (weighted if able)

3. 5 mile run as follows: 1 mile Slow, 1 mile Moderate Pace, 1 mile Fast, 1 mile moderate pace, 1 mile slow

4. Rest

5. Interval Run- 5 minutes slow warm up followed by 4 x 6 minutes (at 90-95% of best 1 mile pace), 3 minute slow jog between reps

6. Ruck- 45lbs, 3 hours

7. Calesthenics- 60 Dips, 60 Strict Push Ups, 100 Sit Ups, 50 Strict Pull Ups (complete each exercise in order as fast as possible, in as few sets as possible)

8. Interval Run, 5 minutes Slow Warm up followed by 3 x 10 minutes (at 90-95% 2 mile test pace), 5 minute Slow Jog between reps

9. Calesthenics- Push Ups 3 x Failure (4-5 minutes rest between sets), Dips (sames as push ups), Sit Ups 3 x 60 seconds (4-5minutes rest between sets)

10. 5 mile Run at 90% of goal race pace

11. Ruck- 45lbs, 4 Hours

12. Rest Day

13. Light Calesthenics- 1 Set of each, push ups and sit ups performing 75-80% of your goal reps for test day

14. Interval Run, 4 x 3 minutes Fast (800m pace) with 3 minutes Slow between Reps

Klinecore 07-04-2014 19:52
Monday:
o APFT. 90 PU, 96 SU, and a 15:00 two mile run.
o Following with, 500 push-ups in sets of 33-34 reps ea until hitting 500.
o 500 SU, feet unsupported
o 50 Chin / 50 Pull-ups, in sets of 10

Tuesday:
o 500 Abs (variation of different exercises, 50 reps per type)
o 9 rounds of sprints (up and down a football field)
o 30 burpee / 30 lunges / 30 power jumps - finisher, after doing sprints.
o Weight Training in the PM: DB incline press, Dips, Behind Head Triceps, Arnold Presses, Side/Front raises.... all for 5 sets of 15 reps.

Wednesday:
o 310 reps of weighted backpack pushups (40 lbs), 5 sets of 62
o 50 Chins / 50 Pull-ups, in sets of 10
o 500 Situps, feet unsupported

Thursday:
o Rest

Friday:
o 50 Chins / 50 Pull-ups
o 500 situps, feet unsupported
o Weight Training: Reverse Flys, Hammer Curls, Dips, side/front raises, Shrugs... for 3 sets of 20 reps each.
o 20 minutes on stationary bike, moderate pace. Just to warm up legs for tomorrow.

Saturday (tomorrow):
Conduct 12 mile ruck march with 60 lbs load. Goal pace will be less than 3 hrs. In memory of MSG Dan "Slim" Adams, symbolic with the 4th of July weekend.

Sunday:
o Rest


I know my "needs improvement" is my running. After I recover from this 12 miler... I plan on focusing a bit more on 2 mile 90-100 points on APFT, and 5 miles keeping study pace. My "excuse" is my body weight. I feel very heavy at 235 lbs, 74". This is the last place though for excuses. Have to get that run time down.

Sentone 03-09-2016 07:40
Get Selected Book
 
Does anyone know where I can obtain an eBook version of Get Selected? I am currently living in Tajikistan without access to the hard copy. I will gladly pay for it if it is available somehow. Thanks.

Sentone 03-09-2016 07:51
Quote:
Originally Posted by Menschenschreck (Post 376680)
First and foremost, I am following "Get Selected".

Secondly, I attend a Crossfit gym (that biases my WOD toward pushups, situps, pullups, and ropes) in the morning, before I go to work.

I ruck 12 miles every Saturday, with a 50 pound ALICE in very basic Altama boots, on a 5 path rotation that varies terrain from flat sidewalk to steep hiking trails.

I do 5 sets each of 40 pushups and situps before I go to bed.

On Sundays, I run sets of 800m sprints for time.

I log everything and try to be as administrative as possible.

As my ship date draws nearer, I will train on an indoor ropes course to acclimate myself with navigating tall obstacles while fatigued.

Additionally, I am reading "Chi Running" and working its techniques into my current running regiment. To help prepare for the land navigation, I have an instructive computer program a Ranger friend gave me, as well as the various online resources I have found. It is also being taught to me by some of my friends in the Ranger Challenge element of my university's ROTC.

I have cut as much sugar and salt out of my diet as I consciously can, completely cut fried foods and pork, and I only drink water and coconut or almond milk. For supplements, I am taking a multivitamin and fish oil. I make a point to rest one full day a week.

My frame of mind is that no matter where my fitness level is when I attend SFAS, I will be pushed past anything for which I can safely prepare, but I would like to set that bar at a high enough point that I can give precedence to the mental aspect of selection and be cognizant enough to assist anyone around me against being burdened by more than their fair share. The reality that there will be physical tyrannosaurs there inspires me to always push a little harder.

As of right now, my run times are abysmal and my pullups need work. I have a perfect pullup in my house and do at least 5 every time I pass underneath it.

As far as pushups and situps goes, I am at 87 and 120 respectively.

Any critique and advice would be greatly appreciated.


It is not recommended that you use fish oil near to selection or deployment. While great for your health and training regimen, its consumption can also cause you to bleed out very quickly as it has blood thinning properties.

UWOA (RIP) 03-09-2016 09:01
Quote:
Originally Posted by Sentone (Post 605201)
It is not recommended that you use fish oil near to selection or deployment. While great for your health and training regimen, its consumption can also cause you to bleed out very quickly as it has blood thinning properties.
No one here wants to hear your opinion; we have well-qualified 18Ds here who can address this issue if it is important. You are continuing a course of action that identifies you as someone we care not to associate with. Although you have been in contact with QPs abroad, make no mistake, you don't really "know" them, nor do you remotely qualify as a QP yourself.

My recommendation, as well as other QPs on this site is: Shut your piehole!

.

Sentone 03-10-2016 02:23
Quote:
Originally Posted by UWOA (Post 605209)
No one here wants to hear your opinion; we have well-qualified 18Ds here who can address this issue if it is important. You are continuing a course of action that identifies you as someone we care not to associate with. Although you have been in contact with QPs abroad, make no mistake, you don't really "know" them, nor do you remotely qualify as a QP yourself.

My recommendation, as well as other QPs on this site is: Shut your piehole!

.
Again, UWOA, I am sorry if I was out of line with my statement. However, this is not my opinion but medical fact and the consensus of multiple strength and conditioning professionals who have trained more QP's than I ever will. I have been doing as I have been instructed by other QP's on this site and reading the forums (learning much as I go) and when I saw this one post I offered what I know to be helpful and medically reliable advice.

Razor 03-10-2016 09:07
Quote:
Originally Posted by Sentone (Post 605295)
However, this is not my opinion but medical fact and the consensus of multiple strength and conditioning professionals who have trained more QP's than I ever will.
Tell your trainer buddies to do some continuing education research before they dispense any more advice.

http://www.ncbi.nlm.nih.gov/pubmed/24472372

"We surveyed recent publications that either directly studied the effects of n-3 fatty acids on the risk of bleeding or focused on different end-points and also reported the effects on bleeding. n-3 Fatty acid treatment had no effect on the risk of clinically significant bleeding in either monotherapy or combination therapy settings. Although originally believed to operate primarily via the cyclo-oxygenase system, these fatty acids have been shown to affect multiple signalling pathways and thrombotic processes beyond simply affecting platelet aggregation. The present overview found no support for discontinuing the use of n-3 fatty acid treatment before invasive procedures or when given in combination with other agents that affect bleeding. On the contrary, the use of these fatty acids in several settings improved clinical outcomes."


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