Quote:
Originally Posted by Dcox09
Back on the training issue. I am currently following the "GET SELECTED!" workout. It seemed like a challenge and Id like to get up in the double digits of rucking.
When I first tried out at the NG SF unit near me, I DID NOT prepare like I should have. To "train up" I ran 2 miles once a week, id run a mile with my ruck maybe once every two weeks, and I weighed 145lbs. I did not know what I was getting into. After the first night of being on the training team, I started thinking why in the world am I doing this, do I really want it that bad; it was a huge gut check. I got over the mental part and just did it untill I either made it or got injured. Guess which one got me first  . That didnt stop me though. While recovering, I researched, read a ton of info on the history of SF, learned how to work out, then made plans to go back. After a year and a half of training I weigh 178 lbs and score 290+ on my PT tests 
Honestly, I dont ruck as much as I should... Thats why I decided to nut up or shut up by using my free time on this deployment by following the workout and annotating my gains. I am already able to ruck further with 50lbs and my feet are gettin more tough as I go. I am anxious to see where I am after these 30 days and make my own SFAS plan... which will most likley include those God awful burpees  . Anyways, Ill keep you posted on my progression and maybe I'll be able to help some of you out with my experiences. Happy rucking  |
I'm incredibly new here, so take what I offer with a grain of salt. Not selected, no SFAS, just experience with Army selection programs.
Rob Shaul of Mountain Athlete/Warrior Athlete has a good gasp of how to train a body for selection. Dig into his stuff if you can.
Build your core, and your back. Those muscles aren't there to look nice, they're there to re-enforce your spine when shit goes back. A strong gut and a strong back means your tender spinal column doesn't have to take much of any load.
Work with a shitty alice pack, and if they drop the MOLLE plastic garbage on you, you'll be ready.
Go into a selection as fat as you can handle. I use 5-10 lbs overweight, but whatever your APFT score can take, use. You'll lose it in a week or two.
Focus more on the runs. The most critical portion of making a runner want to quit is giving him no idea how long his run will last: train at 5 miles, be psychologically ready for 7+, and make 2 or less trivial. For the rucks, going on a stationary bike will work the same muscles as a ruck, albeit without the weight. Gradually increase your ruck to 60 lbs, and be sure to taper off before your actual selection date. Make a habit of recovering after efforts, meaning elevating feet while you sleep, and stretching after every event.
There's my BS advice. From what I hear, SFAS is 90% dealing with people who don't belong there, 5% gut, and 5% personal ability. Ensure you only worry about that 90%.