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PHYSICALLY PREPARE BEFORE YOU GO
PHYSICALLY PREPARE BEFORE YOU GO
Get Your Pace-Count – I bought a “Contractor’s Wheel” at my local hardware store and measured out several 100m courses over various terrains to get my pace-count. I also used it to see how long it would take me to cover 100m, which helped me later in my route planning. Having this knowledge locked in before getting to SFAS helped me focus and be confident about approaching the LandNav portion of the course.
My 3-Month Pt Training Plan – I am not a physical fitness expert, but here’s what I did that worked for me:
*Note: I rucked with a heavy ruck. This is not for everyone and, though this worked very well for me, I was experiencing some minor overuse injuries by the end of the three months, so train with caution!
Day 1:
- 5+ mile cardio (slow) run
- 3 sets of max pushups, going from regular, to narrow, to wide arm and then repeating
- 2 sets of max sit-ups in a minute
- 2 sets planks for 1:30 minutes
- Ruck off road on flat and up and down hills with 75lbs for 7+ miles
- 3 sets of squats w 75lb ruck
Day 2:
- 3 sets of max pull-ups, chin-ups, narrow pull-ups, and wide pull-ups
- 2 sets of max sit-ups in a minute
- 2 sets planks for 1:30 minutes
- Fartlek for 2+ miles
Day 3:
- 5+ mile cardio (slow) run
- Go to the gym
- Narrow Bench
- Regular Bench
- Bench Triceps
- Bench Butterflies
- Machine Butterflies
- Dips
- Fire Hydrants
- Shrugs
- Neck Bridges
- Planks
- Sit-ups
- 2 sets of max sit-ups in a minute
- 2 sets planks for 1:30 minutes
- Ruck off road on flat and up and down hills with 75lbs for 7+ miles
- 3 sets of squats w 75lb ruck
Day 4:
- 3 sets of max pull-ups, chin-ups, narrow pull-ups, and wide pull-ups
- 2 sets of max sit-ups in a minute
- 2 sets planks for 1:30 minutes
- Fartlek for 2+ miles
Day 5:
- Rest
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