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

stevekoz · 04-12-2016, 08:55

Monday-Thursday time is limited working 10-12 hours in a state prison. I try to get in some crossfit and vary between short intense/ longer paced. I will also do some sort of interval/ fartlek runs with 2 sets of max effort pushups/ situps alternating before the run.
Friday is an off day from work which allows me to do some swimming, strength work to include front squat, back squat, deadlift, strict press, sled pushes/ drags, etc. and then some sort of core and lower back strength.
Saturdays I either run or do some sort of Olympic lifting or will be a mock APFT.
Sundays are reserved for rucking. varying distances and speeds. load to never exceed 35-40# dry. The rucking is to get my body used to the stress and get used to the pacing, but not meant to ruck crazy weights or go for a crazy amount of distance. (recommended weight was 30-35#, no further than 8 miles, no faster than 12:30, and no slower than 14:00)
I do a lot of mobility and body maintenance work. range of motion and joint stability. mobile hips and ankles/ stable knees and feet. ROMWOD programs yoga like workouts that are easy to follow and mobility kits from barbell shrugged have all the mobility dodads like voodoo floss for recovery.
I'm currently 27. I was a 4 year college athlete; strength and conditioning is something that I have been exposed to for a long time. I'm not an expert but I know what works for me. Some days I push to a dark place where I want to quit, but keep going. other days I work on breathing or mental toughness. Other days are fun strength/ meathead days.
reading and power yoga help a lot too. Man's Search for Meaning is a really powerful book.
I don't normally post stuff on here as I would rather just read and soak up information. that said... there are many ways to the top of the mountain, hopefully this helps if you need more ideas.
Get Selected has a great program, SORB has a .pdf for the THOR program, and SOFLETE has a really good Selection Prep plan.
A Majority of the guys I've talked to say RUCK, RUN, GRIP, FOOTCARE are major concerns for selection. And max out the APFT. It was stressed to me that Developing strength is important in the time leading up to the pipeline if you are considering an 18x contract.

04-12-2016, 08:55	#364
stevekoz Asset Join Date: Nov 2015 Location: Southern Indiana Posts: 9	What I've been doing Monday-Thursday time is limited working 10-12 hours in a state prison. I try to get in some crossfit and vary between short intense/ longer paced. I will also do some sort of interval/ fartlek runs with 2 sets of max effort pushups/ situps alternating before the run. Friday is an off day from work which allows me to do some swimming, strength work to include front squat, back squat, deadlift, strict press, sled pushes/ drags, etc. and then some sort of core and lower back strength. Saturdays I either run or do some sort of Olympic lifting or will be a mock APFT. Sundays are reserved for rucking. varying distances and speeds. load to never exceed 35-40# dry. The rucking is to get my body used to the stress and get used to the pacing, but not meant to ruck crazy weights or go for a crazy amount of distance. (recommended weight was 30-35#, no further than 8 miles, no faster than 12:30, and no slower than 14:00) I do a lot of mobility and body maintenance work. range of motion and joint stability. mobile hips and ankles/ stable knees and feet. ROMWOD programs yoga like workouts that are easy to follow and mobility kits from barbell shrugged have all the mobility dodads like voodoo floss for recovery. I'm currently 27. I was a 4 year college athlete; strength and conditioning is something that I have been exposed to for a long time. I'm not an expert but I know what works for me. Some days I push to a dark place where I want to quit, but keep going. other days I work on breathing or mental toughness. Other days are fun strength/ meathead days. reading and power yoga help a lot too. Man's Search for Meaning is a really powerful book. I don't normally post stuff on here as I would rather just read and soak up information. that said... there are many ways to the top of the mountain, hopefully this helps if you need more ideas. Get Selected has a great program, SORB has a .pdf for the THOR program, and SOFLETE has a really good Selection Prep plan. A Majority of the guys I've talked to say RUCK, RUN, GRIP, FOOTCARE are major concerns for selection. And max out the APFT. It was stressed to me that Developing strength is important in the time leading up to the pipeline if you are considering an 18x contract. __________________ "there is nothing outside of yourself that can ever enable you to get better, stronger, richer, quicker, or smarter. Everything is within. Everything exists. Seek nothing outside of yourself.” Last edited by stevekoz; 04-12-2016 at 14:18.
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