[upchuck]

Rob Shaul over at militaryathlete.com makes a very good 2 month progressive work out plan to prep you for SFAS or any other ruck based military school (i.e Ranger)

After doing it for 5 weeks now I can see that the point of the programming is geared towards work capacity, endurance, speed, durability, and the all important mental fitness. You won't be in shape to bench press 400lb at the end of the 8 week cycle, but you should be ready for SFAS.

I have dropped a few pushups off of my APFT since starting this, but still should be well within the standards for that initial gate. So if you are weak on your pushups you may want to add a few sets at the end of a couple of your workouts.

If you have not been doing crossfit type workouts for a few months his workouts will be difficult to complete.

Another thing that is worth another mention is a book I saw on a post here called "fixing your feet". Tired some things in there as I was consistently getting blisters on the back of my heels after about 5-7mi. 100% blister free since making some small adjustments recommended in that book.

I'm not on here much, so send me a PM if you have a question.