Getting in shape for Selection
 

I found this while cleaning out my hard drive and thought someone might benefit from it. I can't remember where I found it or if it has been posted here before.

Attaining physical fitness is not an overnight process; the body must go through three stages:

a. The first is the toughening stage, which lasts about 2 weeks. During this time the body goes through a soreness and recovery period. When a muscle with poor blood supply (such as a weak muscle) is exercised, the waste products produced by the exercise collect faster than the blood can remove them. This acid waste builds up in the muscle tissue and irritates the nerve in the muscle fiber causing soreness. As the exercise continues, the body is able to circulate the blood more rapidly through the muscles and remove the waste material, which causes soreness to disappear.

b. The slow improvement stage is second stage in attaining physical fitness. As the body passes through the toughening stage and continues into the slow improvement stage, the volume of blood circulating in the muscle increases and the body functions more efficiently. In the first few weeks the improvement is rapid, but as a higher level of skill and conditioning is reached, the improvement becomes less noticeable. The body reaches its maximum level of performance between 6 and 10 weeks. The intensity of the program and individual differences account for the variance in time.

c. The sustaining stage is the third stage during which physical fitness is maintained. It is necessary to continue exercising at approximately the same intensity to retain the condition developed.

Physical workouts

Physical workouts should be conducted a minimum of 4 days a week; work out hard one day, easy the next. A hard and easy workout concept will allow maximum effort for overloading both the muscle groups and cardiorespiratory system; it will also prevent injury and stagnation in the program. For example: Monday, Wednesday, and Friday--Hard workouts (over-loading of muscles) (Saturday used for extra long workouts). Sunday, Tuesday, and Thursday--Easy workouts. This is the time to practice swimming and work on overall fitness; sprints, pull-ups, push-ups, and especially stretching.

Prior to each workout, 10 to 15 minutes should be devoted to performing stretching exercises. Additionally, the USAJFKSWCS Surgeon recommends a well-balanced diet be incorporated with this recommended PT program and that daily fluid (water) intake be increased.

Week 1: (Only hard workout days are listed here. Make up your own workouts on your "easy" days.)

Day 1: See what you can do. Do the best you can do.
(a) APFT (maximum performance in all events, see what you can do).
(b) One hundred-meter swim (nonstop, any stroke, do not touch the side or bottom of the pool).
(c) Force march with 30-pound rucksack, 3 miles in 45 minutes (along road) or 1 hour if cross-country. (Wear well broken-in boots with thick socks.)

Day 2:
(a) Three sets of push-ups (maximum repetitions in one-half minute period).
(b) 3-mile run (moderate 8 to 9 minute mile pace).
(c) Rope climb or three sets of pull-ups (as many as you can do).
(d) Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along a road) or 1 hour and 40 minutes (cross-country).
Day 3: Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).
----------------------------------------------------------------------------------------
Week 2:
Day 1: Repeat of day 3, week 1 (forced march), extend distance to 8 miles with 35-pound rucksack in 2 hours (along a road) or 2 hours and 40 minutes (cross-country).

Day 2:
(a) Three sets of push-ups, pull-ups, sit-ups (maximum repetitions in 35-second period three times).
(b) Run 5 miles (moderate 8 to 9 minute mile pace).
(c) Three sets of squats with 35-pound rucksack (50 each set). Go down only to the point where the upper and lower leg forms a 90-degree bend at knee.

Day 3: Forced march with 35-pound rucksack, 10 miles in 3 hours (along a road) or 4 hours (cross-country).
--------------------------------------------------------------------------------
Week 3:
Day 1:
(a) Four sets of push-ups, pull-ups, and sit-ups (maximum repetitions in 40-second period).
(b) Run 4 miles (fast to moderate 7 to 8 minute mile pace.)
(c) Four sets of squats with 40-pound rucksack.
Day 2: Forced march 12 miles with 40-pound rucksack in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
Day 3:
(a) Four sets of push-ups, sit-ups, pull-ups (maximum repetitions in 45-second period.)
(b) Run 6 miles (fast to moderate 7 to 8 minute pace).
(c) Four sets of squats with 40-pound rucksack.
------------------------------------------------------------------------------------------
Week 4:
Day 1: Forced march 14 miles with 50-pound rucksack in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
Day 2:
(a) Four sets of push-ups, sit-ups, and pull-ups(maximum repetitions in 1-minute period).
(b) Run 6 miles (fast to moderate 7 to 8 minute mile pace).
(c) Four sets of squats with 50-pound rucksack.
Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 45 minutes (along a road) or 6 hours (cross-country).
--------------------------------------------------------------------
Week 5:
Day 1:
(a) Run 3 miles (fast 6 to 7 minute mile pace).
(b) Five hundred-meter swim (nonstop, any stroke, but not on your back).

Day 2: APFT. You should be able to achieve a score of at least 240 (minimum of 70 points in any one event) in the 17 to 21 year age limit. If not, workout harder.

Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 30 minutes (along a road) or 6 hours (cross-country).
Considerations.
a. For forced marches, select boots that are comfortable and well broken-in (not worn out). Wear lightweight fatigues and thick socks (not newly issued socks). Army issue boots are excellent if fitted properly.
b. Utilize map and compass techniques whenever possible during forced march cross-country workouts.
c. Insoles specifically designed to absorb shock will reduce injuries.
d. Practice proper rucksack marching and walking techniques:
(1) Weight of body must be kept directly over feet, and sole of shoe must be flat on ground taking small steps at a steady pace.
(2) Knees must be locked on every step in order to rest muscles of the legs (especially when going uphill).
(3) When walking cross-country, step over and around obstacles; never step on them.
(4) When traveling up steep slopes, always traverse them; climb in zigzag pattern rather than straight up.
(5) When descending steep slopes, keep the back straight and knees bent to take up shock of each step. Dig in with heels on each step.
(6) Practice walking as fast as you can with rucksack. Do not run with a rucksack. When testing, you may have to trot to maintain time, but try not to do this during training, it may injure you.
(7) A good rucksack pace is accomplished by continuous movement with short breaks (5 minutes) every 6 to 8 miles.
(8) If you cannot ruckmarch, then do squats with your rucksack. (One hundred repetitions, five times or until muscle fatigues.)
e. On each day (not listed in training program) conduct less strenuous workouts such as biking and short or slow runs. To compliment push-up workouts, weight lifting exercises should be included (for development of upper body strength) in easy day workout schedule. Swim as often as you can (500 meters or more).
f. Once a high level of physical fitness is attained, a maintenance workout program should be applied using the hard and easy workout concept. Once in shape, stay in shape. Do not stop this 5-week program. If you have met all the goals, then modify program by increasing distance and weight and decreasing times. Be smart, don't injure yourself.

Final notes

a. Do not expect to get "free" time from your unit to work out so you can come to SFAS. The responsibility to get in shape is yours and yours alone. Work out on your own time if that is all you have. If you go to the field, work on strengthening drills: Push-ups, sit-ups, pull-ups, squats (with extra weight) when you can, as often as you can. The mission is to get in shape.

b. Eat things that are good for you and stay away from junk food and fat foods.

c. You need to be in very good shape and able to carry a rucksack day after day for the entire time you are at SFAS. This is an assessment of you. We do not teach or coach you to get through SFAS. You will be challenged.

d. The Army Research Institute (ARI) has been able to closely correlate performance on the APFT and a 4-mile rucksack march with success in SFAS. During fiscal year (FY) 89 and FY 90 ARI evaluated the cumulative APFT score (17 to 21 age group standard) with the percent of candidates who started SFAS and who passed the course. The average PT score for SFAS graduates is 250. The average PT results are depicted below:
APFT Score Percent Passing Course
206-225 31
226-250 42
251-275 57
276 or higher 78
The higher the APFT score, the better the percent that passed the course. You need to be in top physical condition and you should do well in SFAS.

e. ARI evaluated the ability of SFAS students to perform a 4-mile ruckmarch in battle dress uniform (BDU), boots, M-16, load bearing equipment, and a 45-pound rucksack. The overall average 4-mile ruckmarch time for graduates is 61 minutes. The average PT results are depicted below:
Ruckmarch Time (Min) Percent Passing Course
54 and less 81
55-64 63
65-74 34
75-84 10
The less time to complete a 4-mile ruckmarch, the better the percent who passed the course. The Soldiers who prepare for SFAS through PT should succeed at SFAS.

Thanks, Sir/Kyo (?)!

Good additional knowledge for when the gym card runs out at the end of June.

Martin - who now has a heart rate monitor to try out tomorrow.

That is right out of the SFAS Prep Handbook.

I have posted it before myself.

Good info.

If you cannot complete the program successfully, or meet the standards that the ARI considered predictive, you should probably reconsider your SF options and prep harder, or find a new MOS.

TR

[QUOTE=Kyobanim]
c. The sustaining stage is the third stage during which physical fitness is maintained. It is necessary to continue exercising at approximately the same intensity to retain the condition developed.

QUOTE]
Good post. It is the sustaining stage that becomes an increasingly difficult challenge with age. The target of the mind slips from what is desired to what is possible and recovery from minor injuries that were once an inconvenience becomes matter of impatient and imprudent attempts to deny the aging process so that sustaining actually becomes a giant "do-loop" of re-toughening, re-improving and re-sustaining at ever increasing frequencies of shorter and shorter duration. That and a lot of motrin/aspirin/flexeril and the understanding that it all beats a dirt nap!

Jack Moroney

Col Jack, you got that right. Sometimes I think getting there was easier than keeping it there. My mind says you can do that and my body says who the hell are you talking to? :D

I must have snagged this when you posted it last time, TR. It's a good motivator even if you're not trying for SFAS.

Thank you for posting this. Several prior keyword searches hadn't yielded The Reaper's prior posting of this info (my error - failed to use proper keywords). The training suggestions re ruckmarching is enlightening; I hadn't integrated ruckmarches into my training regimen, but certainly will in the immediate future.

Best,
x95lee

You can find that info and more here

http://www.usarec.army.mil/hq/sfas/

From my personal experience with the five week program, on areas where you are weak, you may need to spend a lot more time (to get 300). In my case, thats an understatement. I'm trying to get my pushups from 54 (already tired from running) to 71. If anyone has used a plan to do something like this that has worked, let me know. Right now I have a strategy of my own, but only time will tell.

I used the SFAS Prep program, and attribute my acceptable physical performance during Selection to following it. Keep in mind that when I felt capable, I would increase the standards set forth for each workout slightly to ensure the workout was sufficiently challenging (i.e. doing a 4hr ruck in 3:45, or running an 8 minute/mile run in 7:30). Note that I emphasized the word 'slightly'. The key is knowing what you're capable of doing, and trying to push just a little bit harder each time.

TFM, as for push-ups, my experience was that I could increase my repetitions by incorporating a variety of workouts, to include 3 sets of max reps in 2 mins/1 min/30 sec respectively (alternating push ups and sit ups for each time limit), doing 3-4 sets of 1/2 my rep max (again, alternating p/u and s/u), doing the same thing with wide, normal and narrow hand placement, doing a pyramid workout (this works well when done with a buddy; one pushes while one rests), and doing the old 'deck of cards' workout. One thing I did find for me, however, is that I had better push-up performance when I also included weight training in my workouts, rather than body-weight only exercise. The few times I abandoned weight training and did only push-up workouts, my APFT push-up max reps dropped by 5-7 reps. That's me, though; you need to experiment to see how your body adapts to various exercise. FWIW, I was never a big push up performer; I was of the lean/fast body type. I always scored between 290 and 300 on the APFT, maxing the run and sit ups easily, but really having to work to get close to max on the push ups. You just have to work with what you're given, genetically.

What I have recently started doing is this:

Max reps 2 min.
40-60 sec rest between sets
do as many as I can each set
total 4-5 sets
rest 8-10 minutes
repeat 4 times= about 300pushups

Thats where I'm at now.
I've tried a lot of other stuff, but my pushups seem to have the slowest improvement. Does this sound reasonable?

Focus on doing good push-ups, rather than a lot of bad push-ups.

TR

TFM-Razor is not alone in this aspect in prep for push-ups. I have had the same problem with cutting back on the weight training and doing only body weight training. For me push-ups were more a matter of endurance than strength-but strength gained through weight training also helped my endurance. When I was little I was routinely well over 300 lbs on my bench presses and was always able to max out on the push-ups. However, with deployments and duty requirements cutting into PT I found regardless of how many and what types of push ups I did I could not increase my output until I got back into a weight training routine in conjuction with normal PT. So for me to meet my own standards I had to incorporate weight training with normal push ups to continue to advance to the levels I wanted. I would give Razor's recommendation a try and I think you will be pleasanty surprised.

Jack Moroney

Will Do. For a while I was only doing the gym, and when I got down to do pushups I was disappointed. I figured I needed to do both, but juggling all this stuff has been hectic. Thanks for all the good advice.

TFM, one more suggestion for you. Let someone else count your pushups. Then just zone out while you do them, sing a song in your head, anything to keep from counting. i'll bet you can physically increase the count but your mind is telling you that you've had enough.

Just a thought.

then divide that number by two...be hard on yourself...be very hard on yourself...

I don't know if anyone else does this, but if you know how many reps you want to do, as in my case where I am working on multiple sets of specific numbers of reps, start counting backwards when you hit the halfway mark. Especially on those last few, it's easier to visualize the finish line if you're thinking of low numbers instead of high ones. I know, it's entirely mental, but so is much of PT.

i've completed this workout a while back and was somewhat challenged my it. I'm now working on a new workout very simular to this six days a week and weight training 3 days a week.

I would like to know if anybody out there has a good swim workout for a novice swimmer. I can swim and i have good forms, but i tire easily and usually have to take it 25m at a time. This is just something extra to throw in to the mix and brake up the normal day to day routine.

Is it your legs, or arms that usually get tired when swimming? Or both? For me it was my legs, and I started to use a kickboard. Did that for a while, and it really helped me. When I first started swimming again, I would also try and go pretty fast, which was hurting my form. I slowed it down, made sure I had proper form, and seemed to glide a bit farther too.

Kickboards work well i also try to use fins(start out slowly or your ankles will hate you)..and break it up swim a lap with just your legs or arms with fins then with out..

great i'll got on that. my arms are the only thing that get somewhat tired, and i usually go into a sidestroke because for me it's a good recovery stroke. My big thing is i feel like im outta breath. When i run i dont lose my breath as fast as I do when i'm swimming, i mean 25m and i stop to catch my breath.

I have devoted a fair amount of time to research this as I have had the same problem. What I have found from the "experts" is that your legs should do most of the work (kick from the hip). Also, the more you breath the better. Exhale underwater, tilt your head to the side and inhale. Then back underwater. The position of your hands when you pull back on the stroke (90°) is also important as well as how far you extend the arm when you pull back (elbo should stay close to parallel with your side). I try to cut rest periods to less than 60 sec. The SFAS prep book says 500 meters minimum. Thats a start.

Start with this:

10 minute stretch
200 warm-up (any stroke)
4*50 sprint freestyle
2*200 kick w/ zoomers and board
2*200 freestyle w/ pull buoy
2*100 cool down (any stroke)

This adds up to 8/10 of a mile. If the workout is a stretch for you, add extra rest between sections but do not get out of the water until it is complete. Once you're comfortable with this (and your ankles, knees and hips have adjusted to the zoomers), slowly work up to this:

10 minute stretch
400 warm-up (any stroke)
8*50 sprint freestyle
5*200 kick w/ zoomers & board
4*200 freestyle w/ pull buoy
4*100 sprint w/ zoomers
200 cool-down

This adds up to about 1.8 miles. I do this (or a close variant) five days per week and it takes about an hour. After six months, I have lost 35 lbs of lard, gained muscle mass, and seen significant improvements to my flexibility and resistance to injury. I am now adding KBs into the mix again three days per week, as well. I run very little because I am old and somewhat injury prone, but YMMV and I am not headed to SFAS in the immediate future.

Sounds more like a Pre-SCUBA prep than a SFAS workout. Keep iy up and you'll need gills. :D Peregrino

Tell me about it! Seriously, though, for some of these young bucks the goal of conditioning is "simply" to get to a high enough fitness level to be successful at SFAS. For me, it is to get to that level with the knowledge that I can maintain it without constant overuse injuries. This means gradual improvements in joint strength and extra focus on flexibility and strength throughout the entire range of motion. If I can't pull all that together, I'll need to find another way to serve my country. In the meantime, I'm working on my gills. :D

Hey, had I known what Bones Fork Creek and Scuba Road were going to be like, that swimming might have prepared me better for SFAS...lol. Then I might have been a Star 1 "Go" instead of a Star 2 "Go". j/k. Any kind of training helps, and swimming is great training to incorporate into any workout, just don't put the Rucksack down and only focus on the swimming!

-skipjack

sounds solid, i'll give it a try, especially since my freakin shin splints came back today on a 4 mile run :( Any advice on these? I think it might be my shoes or the way i hve them tied (too tight)

i'm assuming by "zoomers" you mean rocket fins?

I think what part of my problem is i hold my breath for 4 strokes then when i tilt my head to breath i'm exhale/inhaling all at that one instance. I'll try and remember to blow out with my head still down.

This is from the booklet the SF Recruiters were giving out back in 1995 when I was getting ready for SFAS. It's a good starting point, but since then MSG Rex Dodson and I have written a guide to preparing for SFAS that takes this booklet and puts it on steroids (for lack of a better analogy - NOT that we endorse steroids).

GET SELECTED FOR SPECIAL FORCES: How to Successfully Train for and Complete Assessment and Selection is the product of the lessons learned preparing inexperienced soldiers (18Xs) for SFAS. It goes into detail of what you must know to succeed.

There are 7 reasons why people fail at SFAS. One of the problems with the booklet was that it only addresses 2 of the 7 reasons (PT and Land Nav). 2 out of 7 is 28%...which explains why only about 30-35% of candidates pass SFAS...compared with SOPC where they graduate at 70% or higher...more than double that active duty enlisted average!

Reverse engineering was the key. We identified all of the reasons why people were unsuccessful, then developed comprehensive plans to minimize or eliminate each of the factors and voila, a formula for success. How else could we train 18Xs to the level that at SFAS we consistently have some finish higher than Active Duty Infantry Officers?

Want the details? Read Chapter 5 in GET SELECTED FOR SPECIAL FORCES available from the Special Operations Warrior Foundation's Web Site at www.specialops.org

Dustin, you should get checked to make sure that you don't have a stress fracture. Other than that, I am no running coach, but you might get good results from "running" using an AquaJogger - it basically holds you upright while you "run" in deep water. You will maintain most of your running-specific fitness while your body heals. Just something to consider, it has helped me through previous injuries. Plus, it has the added benefit of looking like a giant blue styrofoam diaper. :D

In re: Zoomers, they are a brand of fin, much shorter in length than dive fins and they'll give you a good workout wihout disrupting your entire stroke. They also place less stress on your knees and ankles. I like them a lot and am a big believer in finning for general fitness and flexibility.

If you are having problems with stroke mechanics, find a local Y or masters swim team and take a couple of lessons. You should be breathing every other stroke in the pool, every third stroke in open water if you are bilateral breathing. Every four strokes must be hellish, especially if your stroke is still coming together. This should be an easy issue to overcome, though. You might also ask the coach to teach you some drills designed to improve stroke efficiency and your skulling motion, which you can practice during your warm-ups and cool-downs.

Take care of those shin splints and good luck!

SHIN SPLINTS
 

Here's the deal on SHIN SPLINTS...

First, you probably aren't stretching your CALVES sufficiently before AND after each of your runs. The best way to stretch your calf is to stand with your toes on a curb and your heel on the street and lean into it. Another way is to get into a push up position, then, keeping your knees lock straight, walk your hands closer to your feet until your heels almost touch the ground. Hold this for 10-15 seconds and slowly let it out. Repeat.

Second, AGE matters. Not your age either. When's the last time you bought a pair of RUNNING SHOES? If they're over 6 months old, you're due for a new pair. Every time I get shin splints, it's because my shoes are worn out.

Third, SIZE matters. When you buy the running shoes, make sure they're the right size. Don't measure size with a Brannock Device (the metal measuring device at shoe stores). You must go off feel, not the size. Different manufacturers have different standards for size. Remember, your feet expand from the pounding when you run, so you need the size to accomodate for it.

What's the right size for a running shoe?
The rule of thumb is to keep trying on bigger and bigger sizes until the shoes feel like clown feet. then go back down a 1/2 size and you have the correct size. I got this tip from Phil Maffetone, who coached the World Ultra Distance record Holder, Stu Mittleman (www.worldultrafit.com/whois.html). Trust me it works.

Fourth, what SURFACE are you running on? Concrete (side walks) is the hardest and worst for your legs, knees, etc. Asphalt (roads) is a close second. The best is a soft surface like grass or sand. Consider changing your route to a softer area.

Fifth, consider changing your CARDIO CYCLE (how often you do what types of exercise). You can still do Cardio everyday (or almost everyday) as you like. Just minimze the impact cardio. Instead of running, get on an elliptical trainer. Take a bike ride once a week. Swim. Anything that lets you get the heart rate up without pounding on your shins until your body has a chance to strech the calves out again and reduce the swelling in your shins.

Finally, RICE is the doctor approved method for recovery. RICE works (Rest, Ice, Compression and Elevation). Ice your shins for a couple minutes every night and elevate them above your heart while watching TV or sleeping.

Want to know more about foot care and reducing or preventing injuries? Read Chapters 8 and 9 in GET SELECTED FOR SPECIAL FORCES available from the Special Operations Warrior Foundation at http://www.specialops.org/news.asp#book

wow, thanks gentlemen, It's always great to get info from the men that have been there and know what it takes to get ready for SF. This has got to be some of the best information I have been given in a while. I'm going to print this off and share with some of the guys I know also getting prepared.

The book will be on order Monday AM sir.

Jatx,
I'm actually more of a fan of bilateral breathing when you're even just working out which would force you to breathe every 3rd stroke, unless we're just having stroke counting issues which happens. But if you breathe consistantly to the same side you can either A)develop a hitch in your stroke which reduces effiency or B)put more stress on the off shoulder because when you breathe you typically push harder with the opposite arm so it increases the stress on the rotator cuff. Sorry I'm just getting involved in the swimming discussion now but I missed this topic earlier. Since my winter job is coaching high school swimming I figured I'd toss in my .02. If anyone has specific questions either making up a workout or stroke issues feel free to PM me.

well here is an update...changed some things around and took some time off over the weekend. Ran 3 miles and had very very little problems with my shins and when it came to swimming, changing up my breathing seemed to help out a lot. I wasnt gasping for air like a fish outta water.

Thanks again, and I am about to go on a short ruck (4 miles), I'll let ya know if I'm having any more problems.

Broadsword, no offense, but did you read the first post in this thread? That's a really good start. I'm guessing the book that Warrior-Mentor wrote would be a great reference, too. There's no secret, no magic formula that will guarantee success, but we've already discussed tips and concepts here that can certainly help, if you're willing to put a little effort into finding them, and a lot of effort into preparing yourself with them.

so there i was.......LOL, this girl i met at a bar the other night wanted me to stop by on my way to workout, so i did but I told her that I had to go very soon. We where sitting there talking and a voice popped in my head, it said "...women weaken the legs, Rock" I am so serious.

I just thought i'd mention this because often times it is very tempting to skip a workout because something else might look better, more fun, w/e. Dont let things get in your way of reaching your goals. If it's a woman and she isnt willing to put up with the fact that you have training to get done, maybe you need to have a long talk with her or kick her to the curb. Dont let a "fun night out with hte guys drinking" leave you so hungover the next day that you cant go workout. Set priorities for yourself and look at things from a "how will this help me get better" view.

Another thing I always say to myself is "Hooah never quiet". Air Force PJ trainies say this all the time. It's everywhere they go. It's simple, short, and those three little words can help get me through the toughest of ruck marches, or that last nagging set of pushups.

These where just some things on my mind, hope it wasnt outta line.

You've got that one right - the boogers are NEVER quiet - and most of the time they never quit either. :D Peregrino

hey hey, im just a dumb redneck from the sticks of MS, you know that thur spelln aint our strong point

Good points all around, Jon. I learned bilateral breathing to help me stay on course during really long ocean swims, but just never got into the habit of using it in the pool. Sounds like something to try, and my neck might thank me. Thanks!

hey, since this thread is getting to be a big hit, what would you all say about posting notes of your workout you did, what you did, and advice or comments you have/need? I'll start:

rucked 4 miles in 56:47 without shuffling. shin splints still hurt like a mutha, feet held up well. Packing your ruck the right way makes ALL the difference IMO.

Gym time, WEDS are arms/shoulders. variety of exercises, stayed focused and pushed myself with some extra weight on the bars today. trying to put some meat on my bones for those team events, log/rifle pt.

PT:repeat 5 times, push-ups 40
crunches 25
sit ups 25
push-ups 20
flutter kicks 50
towl pull-ups 10

towl pull-ups are great for grip, upper body and forarms. a great sub. if ya dont have a rope to practice climbing.

tomorrow I'm gonna swim instead of run, to give my shins time to rest and recover. Gonna attempt the swim workout that was mentioned in a previous post. How often would you ice your shins?

Dustin:

Admirable, but your marks need to be better. Bump the numbers by five per exercise each week.

You need to be hitting 80-100 perfect push-ups and sit-ups, under 7:00 miles for running up to six miles, and rucking under 14:00 miles in difficult terrain (deep sand, hot, humid, and uphill, after a PT Test) for up to 12 miles.

Your towel pull-ups may help build your arms, but a smart man climbs ropes with his legs. They are much bigger than your arms and have a lot more endurance.

Just my .02.

TR