Training for SFRE - Page 2

marcmmclellan · 03-22-2006, 21:30

I will get my book soon.

I have scoured through this site and others regarding training, prep, etc.

I am confidant without the book.

I am interested in the book for the donation to the cause.

JMO,

Marc

**Team Sergeant** · 03-22-2006, 21:38

Quote:

Originally Posted by Croooz

There is a rucking & KB routine. It a 13 week program that a PJ came up with.

A PJ? You're talking about a AF guy that rides in a helicopter most of his career and you're going to use his workout? Good luck. I'm betting you go far.

Do me a favor, don't give workout advice on this board, ever.

Team Sergeant

SRT31B · 03-23-2006, 07:04

Thats a good point that I had not thought of at the time of my last post (had just come off a 16 hour shift). You've got the book on the way and thats excellent. Once it gets there you will be able to learn some great things to help get you ready for selection.

As far as your workouts go, I didn't know too much of anything when it came to weight training/good nutrition before I started getting serious about it. I happened across a book called "The Power That Moves Muscle." It is a good reference for begginers as well as having intermediate and advanced workouts. It even goes into nutrition and as far as to show you some different meal plans to suit your goals. It may give you the ideas you need to accomplish the goals you have for you training program.

Just a thought.

Daver · 03-23-2006, 17:57

Quote:

Originally Posted by marcmmclellan

Yes sir.

I attended an Official SFRE here in Southern California in Feb 2006. I did 65 (or 67) with no training. I think I did 74 or 75 sit-ups with not training.

This workout posted represents a portion of my training. Focusing on my weaknesses and maintaining areas of strength. For instance, I do not swim as I can do it quickly, easily, and for a long time with or without gear.

I wanted to post a workout for other guys in the same boat as me. I have read TONS of posts by the mods and the other operators regarding how rucking is an important issue.

I appreciate your feedback.

Thanks,

Marc

Marc,
Ruck ALOT!!! Then ruck some more...ALOT!!! In fact, just ruck to work if it's close enough....carry your laptop with you if neccessary but RUCK!! But...almost as important to rucking..actually more so, make sure you have a true "Team" attitude and "Play well with others" or else all the rucking in the world won't get you selected. The Regiment wants strong, smart, very fit guys with a PERSONALITY to be a true team player!
Good Luck!

Warrior-Mentor · 03-23-2006, 22:11

Quote:

Originally Posted by Daver

Marc,
... just ruck to work if it's close enough....

What constitutes close enough? I rucked to PT when I was in El Paso on more than one occasion...was 14 miles one way. Had to get up around 0200 IIRC. Just a metter of figuring out what you want to do for a living...

marcmmclellan · 03-23-2006, 22:52

Sir,
I work on Terminal Island, CA at a Federal Prison which is 28 miles and 3 freeways from my house. Foot traffic is not authorized on any of the 3 bridges onto Terminal Island. Besides, I need to be a little fresh at work in case something kicks off.

I have made adjustments to this limitation and have set aside time to make it happen anyway. I am committed to becoming a Special Forces Soldier.

Marc

**Razor** · 03-24-2006, 11:46

Quote:

Originally Posted by Warrior-Mentor

What constitutes close enough? I rucked to PT when I was in El Paso on more than one occasion...was 14 miles one way. Had to get up around 0200 IIRC. Just a matter of figuring out what you want to do for a living...

Hear-hear!

Warrior-Mentor · 03-24-2006, 16:20

Quote:

Originally Posted by marcmmclellan

Sir,
28 miles and 3 freeways from my house.

That's a hoof.

Daver · 03-24-2006, 20:57

Quote:

Originally Posted by Warrior-Mentor

What constitutes close enough? I rucked to PT when I was in El Paso on more than one occasion...was 14 miles one way. Had to get up around 0200 IIRC. Just a metter of figuring out what you want to do for a living...

Agree....Back when I was in SWC several years ago we had a guy at Phase III who lived in Hamlet and rucked to Mackall and back home 2 to 3 times per week for a few months. He was preparing for a new duty in a new location and was damned sure he would not be lacking in his ruck abilities. I guess it's all what you want and what it's worth to you and the level of effort you will go through to achieve it.

TFM · 03-25-2006, 03:37

Quote:

Originally Posted by The Reaper

Marc:

Being proficient at the APFT tasks, rope climbing, pull-ups, short to medium distance runs, and above all rucking cross-country are much more important to your overall potential success at SFAS than marathons, squats, or exotic exercises.

While some events have complementary lifts or exercises, there is no substitute for doing the actual events to standard, as many as you can, as fast as you can, to just short of failure.

TR

This is where the money is. In the US Army this is the meat and potatoes. If you wanna cross-train do some bear crawls, crab walks, grab a buddy to do some fireman carries, high crawl, etc. These exercises also have their purpose, and I wouldn't be suprised if you end up having to do them down the road.

TFM

**18C4V** · 03-25-2006, 03:48

Quote:

Originally Posted by Warrior-Mentor

That's a hoof.

that's a good one sir!!!

Well,
Our next tryouts are in June so we'll see if he makes it. I'll be OCONUS during that time frame.......look out SFA 3!!!!!!!

TooTall · 09-12-2007, 23:30

I took a look at the list here and noticed an awful lot of squats. Now I used to fence and should be getting back to a Rugby team tomorrow so I'm very fond of squats. I have heard from many sources that doing squats with your ruck on is good prep for road marching. However, "Get Selected" mentioned a correlation between good squat performance and low run times. Did I read this right? I'd rather be a good rucker (with a pack or on the pitch) than max my run, but at the same time my run time is my weakness in pt these days and I don't want it dropping any more than it has since I started more disciplined upper body workouts and put on a few pounds of muscle. Your advice professionals?

**The Reaper** · 09-13-2007, 04:59

Run and ruck more.

TR

hoot72 · 09-13-2007, 08:22

Given I live in one of the most, if not THE most humid infested frying pan's in the world, if one were to migrate from colder climates to asia, would you agree the smart thing to do to adjust to the heat and humidity is to get out and train in the heat smartly (i.e. re-hydrating and keeping yourself covered) and putting in the miles and trying to get a good solid ruck in regardless of the time of day (i.e. a good solid 15-25 kilometer ruck) on a consistent basis?

Or does that not really make a difference? You either are fit or you're not.

B219 · 09-13-2007, 10:56

Hoot72,

Physical fitness goes without saying... but acclimation is not a myth.