Professional Soldiers ® - View Single Post - What are you currently doing to prep for SFAS or SFRE

GISE · 10-28-2012, 16:21

I utilize the SFAS prep guide and other exercise routines from stew smith. Granted I know he's a seal but he does have some interesting articles that I use such as to go beyond the 15 pullup mark to 20+. Generally my schedule goes like this...

monday - run 3 miles @ 7 mile pace followed by 2 slow miles afterwords for the fat burn.

tuesday - pyramid pt consisting of pullups, pushups, bar dips, and double crunches, going from 1-7 and back down. Multiply that number by 2 and 3 for the pu and double crunch. My second workout is a ruck which right now I'm at a 55lb load and up to 10 miles for feet conditioning.

wednesday - swimming laps, I go free style one way and breast stroke back for 20 laps

thursday - hit 100 pullups in the fewest sets possible, super set into 50 pushups and 50 reps of an ab exercise to which I switch up.

friday - run 1 mile, 25 squats, 20 lunges, 25 calf raises, rinse and repeat for 3-4 times, to increase leg strength for rucking.

saturday - ruck in the morning with the same distance I did on tuesday except I work on lengthening stride and pace. Evening workout is a simple 10 sets of 10 pullups, 30 pushups, and 50 reps of an ab exercise.

I've also been spending more time stretching before and after the workouts to aid in recovery, flexibility, and basic injury prevention. On the days I ruck, I do a at home ice bath, sitting in a tub, waist deep, for 5 minutes. Really gets the inflammation out of the legs.

Nutrition : About a gallon to gallon half of water a day. Lot of bananas, pineapple slices from costco and oranges (I have braces so apples are a pain). I cut my starch eating after 7 pm since my body doesnt need them. Lot of egg whites, chicken breast, tuna, salads, broccoli and bokchoy. Generally I cook a korean dish on saturday after training for some comfort food. I've done the math and I consume about 220 g of protein, 300 g of carb, and like 50 g of fat, the calorie range is like 2400-3000. I pretty much avoid eating out since I have no control over what I'm putting in.

I'm 6'0, 215-217 usually. Oh on the days I do MSE, I throw in some sets of military presses at a light weight for high reps, (80 lbs for 25 reps). And some shrugs for neck and trap strength. I've been doing this for about 2 months now, no injuries, almost maxxed my pt test, and overall general health is good.

10-28-2012, 16:21	#238
GISE Asset Join Date: Oct 2012 Location: California Posts: 6	prep pt I utilize the SFAS prep guide and other exercise routines from stew smith. Granted I know he's a seal but he does have some interesting articles that I use such as to go beyond the 15 pullup mark to 20+. Generally my schedule goes like this... monday - run 3 miles @ 7 mile pace followed by 2 slow miles afterwords for the fat burn. tuesday - pyramid pt consisting of pullups, pushups, bar dips, and double crunches, going from 1-7 and back down. Multiply that number by 2 and 3 for the pu and double crunch. My second workout is a ruck which right now I'm at a 55lb load and up to 10 miles for feet conditioning. wednesday - swimming laps, I go free style one way and breast stroke back for 20 laps thursday - hit 100 pullups in the fewest sets possible, super set into 50 pushups and 50 reps of an ab exercise to which I switch up. friday - run 1 mile, 25 squats, 20 lunges, 25 calf raises, rinse and repeat for 3-4 times, to increase leg strength for rucking. saturday - ruck in the morning with the same distance I did on tuesday except I work on lengthening stride and pace. Evening workout is a simple 10 sets of 10 pullups, 30 pushups, and 50 reps of an ab exercise. I've also been spending more time stretching before and after the workouts to aid in recovery, flexibility, and basic injury prevention. On the days I ruck, I do a at home ice bath, sitting in a tub, waist deep, for 5 minutes. Really gets the inflammation out of the legs. Nutrition : About a gallon to gallon half of water a day. Lot of bananas, pineapple slices from costco and oranges (I have braces so apples are a pain). I cut my starch eating after 7 pm since my body doesnt need them. Lot of egg whites, chicken breast, tuna, salads, broccoli and bokchoy. Generally I cook a korean dish on saturday after training for some comfort food. I've done the math and I consume about 220 g of protein, 300 g of carb, and like 50 g of fat, the calorie range is like 2400-3000. I pretty much avoid eating out since I have no control over what I'm putting in. I'm 6'0, 215-217 usually. Oh on the days I do MSE, I throw in some sets of military presses at a light weight for high reps, (80 lbs for 25 reps). And some shrugs for neck and trap strength. I've been doing this for about 2 months now, no injuries, almost maxxed my pt test, and overall general health is good.
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