I gave up on anyone I know being willing to maintain an active training schedule. It's more satisfying to do it on your own anyway. This career is about being self-motivated. Take the right steps now.

Follow Warrior-Mentor's plan in the "Getting Selected for Special Forces" book. It's excellent and geared for someone who isn't currently in the best shape. I am on my second go round of his 30 day plan and am incorporating additional and extended activities. It made my preperation fun and gave me a good background to base my future fitness plans.

I also think reading a book on diet for fitness is helpful. I enjoyed Chris Charmichael's "Food for Fitness" (He is Lance Armstrong's coach).

I can't recommend adequate stretching enough.

Jon, find someone with a bike that has a speedometer. The type of bike doesn't matter, as long as it has an accurate, calibrated speedometer. Accurate speedometers can be purchased for $20-30.

Usually, someone who doesn't really care about exercise won't mind pacing you on a bike, since riding a bike at 10-12 mph or so is considered "easy" by most people.

Have your girlfriend, little brother, etc. pace you on a bike. This is sort of like "motorpacing" used by professional cyclists, where they ride behind a moped/small motorcyle at 35-40 mph. When you do this, find a place away from cars and traffic.

To figure out your speed/running pace, divide 60 by the speed in mph you want or the minutes-per-mile. Dividing 60 by either will give the other value.

For example, 60/6 minute miles = 10 mph. 60/10 mph = 6 minute miles. 5 minute miles are 12 mph (60/5=12).

Get warmed up for 10-20 minutes before you go hard with some light, easy running. Don't stretch before you run (stretching after is ok). Then, have your friend hold a given pace on the bike and see how long you can hold it.

You won't need to do this forever, since you will develop a feel for the correct high pace after a while. It's extremely unlikely the ROTC crowd will want to push themselves that hard, so I wouldn't count on them for much, PT wise...

another good book I've been reading lately is "The Triathletes Training Bible." It has great information not only for triathletes but it provides a very detailed and easy to understand explanation on the principles of fitness. The fundamentals can be applied to any type of training plan. I also like the section on knowing how and when to "peak." Lots of good info in this book. I highly recommend it.

CrossFit train up
 

I've been reading the crossfit message board and have found some people saying that they are using crossfit work out of the day and rucking 2 times a week. A couple of guys say that they got through SFAS doing these work outs and I was wondering what the QP's thoughts were on doing this in preperation for SFAS.

mlitsey

Just my .02. Im an NQP so... I post humbly.

I did several of the Stew Smith workouts before I discovered other resources such as "Get Selected" and this platform. I noticed that I may have been over training as it looks as though I wont attend selection until Jan. I was told(by other QP and "selectees") that I want to peak in week one, and not before. I then started integrating Stew Smith with Crossfit(I discovered at drill!!!, we NQPs did a good bit of crossfit! PUKE!!!) along with some long runs and the standard rucks to keep my feet tough. I actually only ruck 2 maybe 3 times per week now (QP advice). I also made this move after finally being able to measure myself up against others by doing timed rucks at drill (6 miles in 58 minutes). I am prior service AF and really didnt know what a good pace was... Now I know... and can maintain a 13 min ruck pace with this current regime/profile. I think a mix of all of them is a good approach when your in my situation. I plan on doing the "Get Selected" plan just prior to shipping out. Anyway, my .02 man... I stand down.
peepee

What should I wear?
 

Handy tool for training before & after SFAS...won't do you much good while you're there:

http://www.runnersworld.com/cda/what...-0-0-0,00.html

WM,

Not sure how useful that really is. I looked all over but unless I missed something, it doesn't say a thing about what colors or combinations of colors to wear to make you LOOK cool.

Black...always wear black.

People think SF wear black to be "cool."

Actually, it's just because of it's slimming properties. :D

More then slimming
 

Black also makes some of us look taller!!!
:D

http://www.bragg.army.mil/specialforces/prepare.htm

"Preparing for SFAS

"The purpose of this information is to assist prospective SFAS candidates in attaining and maintaining a high state of physical fitness prior to attendance at the U.S. Army John F. Kennedy Special Warfare Center and School (USAJFKSWCS) SFAS Program and subsequently the SFQC."

This program has been recommended, pointed out, and linked repeatedly, but most people would rather spend hours looking for a shortcut of dubious value rather than putting the time into following instructions and training.

I personally think that many look at it and choose to ignore it bacause it looks too hard. Here is a little tip: if you think the prep program is too hard, or you don't think you can follow it, you are not going to suddenly grow wings and fly around Camp Mackall. Give up and quit now, and save us the time, effort, and expense of shipping your lazy ass to Bragg.

If you can follow the program, your odds of success are much higher.

And one last thing. 100 pounds in your ruck is not twice as good as 50 lbs. If that is your idea for better training, SF is not for you. Follow the recommended training weights, and the program.

Good luck, do the best that you can.

TR

KettleBells...
 

Let me just start with I'm a Non-military trainer and I work at a university fitness center. I know doesn't mean shit but at least know that I am a nub that knows the muscle groups and form.
I have been researching this same aspect for quite sometime. What is very interesting about Military training is that there are many aspects to it. Endurance and endurance strength in many areas. When people (college kids) come to me with goals it is either I wish to bench press 100000 lbs or I want to run the next "XXXXXX" half-marathon as fast as a Kenyan. The military takes these aspects and puts almost as much importance in both of them as blending them and putting them together. I feel this is the reason this question is beaten to death on some many forums.
For push-ups check armyranger.com's forum...
http://www.armyranger.com/bb/viewtopic.php?t=19586
http://www.armyranger.com/bb/viewtopic.php?t=8368

This routine assumes that you are able to do 30 complete push-ups with out resting. By partials I mean restricting the range of motion to just under 1/2 of a complete rep. Always touch the floor with your chest (when possible) and come up almost half-way then back down. A sample routine would look like this:

* Week 1 & 2: Every other day
POSITION #1: Triangle push-ups (you should touch your thumbs to your xiphoid process (lightly!) when trying to touch your chest to the ground)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #2: Move hands to shoulder length apart (the tips of your fingers should be aligned with the tops of your sholders)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #3: Move your hands out until, during mid rep, your upper arms will be perpendicular to your forearms. The hands should remain in the same position relative to the shoulders (ie move them "out" in a straight line)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
* Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
* Week 4 & 5: 1 on, 2 off; 2 on, 1 off; 1 on, 2 off; 1 on, 2 off; 1 on, 1 off
POSITION #1
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #2
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #3
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
* Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
* Week 7 & 8: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on; 2 off, 2 on; 1 off, 1 on; 1 off
POSITION #1
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #2
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #3
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
* Week 9: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
+ rest 240 seconds
POSITION #3
+ Until failure
+ rest 240 seconds
* Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
POSITION #2
+ 100 complete
* Maintenance: Twice a week
POSITION #2
+ 100 complete

Written by Robert C. Shouse

I'm doing a similar workout right now from this. shown much improvement already.

Well the reason I actually posted was because of Area Commander Jatx has just listed everything that kettle bells can help you with."joint strength and extra focus on flexibility and strength throughout the entire range of motion" Many of the kettlebell swings and clinches are designed just for this.

"Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements."

Not in any way saying that I know my shit about the bells but I have incorporated them into my work out and noticed a large difference in stabilization muscles and core strength. (helping rucking on a trail very much.)

One more thing on core muscles and strength. Do not be afraid of the yoga ball!:) It is your friend. Sit-up and push-up work outs can be made much harder with this simple piece of equipment.

Please do not take offense that I posted. I just wanted to share some information with people I feel would use it. As with everything everywhere take with a grain..... Please don't sue me if you drop a kettle bell on your skull.

Have a nice day and happy PT.

~ Joe.
Already pushing them out....

Week before Tryouts/SOPC
 

How many days before you shipped, did you guys stop or tone down training?
I'm running 5 miles in the am and push up/abs or pull up/abs alternating three days a week sadwiched by 2.5 mile runs.
Overall training day = 10 miles, 150 sit ups, 150 push ups or 150 pull ups (varying sets on push ups and assistance on pull ups).
No place for ropes or land nav.
Think I might be overdoing it.
Advice?

Believe it or not, you are not the first one to ask about his prep program here.

Search, read, and follow the program laid out in the SWCS training circular referenced elsewhere on this site.

Best of luck.

TR

I suppose this goes here...
 

I'm in the last few weeks of this program, and thought I'd share it. I pulled it off another site where it was posted by that kettlebell-using PJ. As per TR's advice, I used a pair of 'issue' boots ordered off the internet, and added a pair of SOLE footbeds, though I confess that I plan to spoil myself by ordering a pair of Danners the day I perform the last walk.

I don't have time to do the kbmodsasprog posted here (and mocked) several months ago, which seemed like the next logical step. I also rotated off this program a few times and did 'Hit the Deck' when I was being a wimp about going outside.

I'm thinking about doing 18mi@50lbs once a week as opposed to 15mi@80 three times a week while doing another program (probably 'Enter the Kettlebell'), but would appreciate some feedback with respect to maintaining my rucking.

Edit: this might also be the time to plug the website where I got my ruck and boots: www.armygear.net It was significantly cheaper than my local army surplus, which wanted > $100 for the ruck, and the same price on the boots for sub-par eastern european crap. Your mileage may vary, as the bag I got was obviously used. I also do not yet have a copy of 'Get Selected'.