What are you currently doing to prep for SFAS or SFRE - Page 7

fzpmbh · 02-15-2011, 09:54

Howdy all,

I'd like to lay out what I'm currently doing in preparation for SFAS. I welcome and encourage feedback because I'm 38, not getting any younger, and am going to channel my efforts at simply preparing as best as I can.

Monday:
Full Free Weight Workout: Chest and Bicep
1-2 mile swim, freestyle, taking a 1 minute break usually every 1/2 mile

Tuesday:
Workout: Pushups, situps, full array crazy abs, pull-ups (with 2x5lb ankle weights)
Interval run: 12 iterations of 800m @ 6:15 pace with 400m cool down. This also includes a 1 mile warmup and 1 mile cooldown run.

Wednesday:
Full Free Weight Workout: Legs and Tricep

Thursday:
Workout: Pushups, situps, full array crazy abs, pull-ups (no weights)
Long Run: 12-20 miles depending on time and how I feel. (I am also training for marathons). My average is around 8 min/mile.

Friday:
Full Free Weight Workout: Back and shoulders

Saturday:
Rest

Sunday:
12-15 mile ruck with 47 lbs plus water, this equals about 53 lbs. My average for a 12 miler is 2:28 on a cross-country course.

I appreciate feedback,
Chris

shadowdoctor88 · 02-15-2011, 10:02

This is something I always think about while training. I see people write their training logs on this site, saying they complete 15-20 mile road marches with 70# plus, and I say to myself, “what are they accomplishing?” One day we will have to get through that, and definitely far much more, but what good is it to train like that? I am approximately 6 weeks from boot camp, wouldn’t it be beneficial to be at strong as you have ever been, with lots of running 2, 4, 6, and the occasional 8 miler, and rucking with appropriate weight for 4-12 miles at a solid pace?

k-rub · 02-15-2011, 15:57

I agree. I did the prescribed SWC workout and it served me well.

sentra · 02-15-2011, 22:21

im no expert but if you have over 53lbs and are averaging faster than 12:30min miles for 12 miles then you are probably embellishing a bit or you are flirting with a very good chance of injury. That speed would require jogging. I'm 6' and a very fast long stride is about 13:xx/mile really pushing it hard.

Surgicalcric · 02-15-2011, 22:48

Quote:

Originally Posted by sentra

im no expert ...

According to your profile you should have stopped there.

More time reading, less time posting.

And BTW, 13:00/miles is very attainable.

Crip

fzpmbh · 02-16-2011, 09:45

Quote:

Originally Posted by sentra

im no expert but if you have over 53lbs and are averaging faster than 12:30min miles for 12 miles then you are probably embellishing a bit or you are flirting with a very good chance of injury. That speed would require jogging. I'm 6' and a very fast long stride is about 13:xx/mile really pushing it hard.

I'm 5'9" and yes, I do run a lot. As for the "embellishing", you are welcome to come train with me; but please do not question my integrity.

I've searched for the SWC workout but cannot find it. Can someone point me in the right direction?

I feel confident that I'm "in the ballpark" as far as being SFAS ready and welcome all input and criticism that will help me prepare that much better.

Thanks everyone

Richard · 02-16-2011, 09:57

Quote:

What are you currently doing to prep for SFAS or SFRE

Nothing.

However, I do participate in an outdoor Transformation Bootcamp x-training fitness program on M-W-F each week.

Richard

shadowdoctor88 · 02-16-2011, 10:39

Current Prep

Week 1

Monday: LSD run about an hour, pullups 3x10 normal, wide, and narrowgrip and situps 5x25 and boxing workout

Tuesday: Ruck march with 52-55lbs 4 miles, push ups at least 200 10x20, some lower abs

Wednesday: If legs feel good i will either Back Squat/Front Squat, Deadlift/Hangclean, or Lunges/Deadlift. Pullups ladder system up to 10 and back to 1. Core Workout. Boxing Workout

Thursday: Run 6-8 1/4mile sprints. Pushups 35x5, Situps 40x5, Dips 3x15-20, Muay Thai Workout

Friday: Either weighted pullups 45# or endurance pullups, weighted situps 45#, Bike, Wrestling workout.

Saturday: Reserved for a longer Ruck anywhere from 8 to 12 miles, 300 pushups throughout the day in sets of 20.

For Week 2

The running on Monday would be a 3-4 mile run hign intensity run. The run on Thursday would incorporate hills.

My Ruck distance increases, I like to do a 3-5 mile Ruck focusing on a faster pace and a longer Ruck focusing on just the benefit of many miles under the great equalizer.

I also tailor push/pull workouts so they are rarely the same.

Personal Bests

Pushups 80 in 2:00
Situps 90 in 2:00
2 Mile Run 13:15

Prep before this current cycyle had a lot of lifting and swimming. Currently improving muscle endurance, flexability, and H2H. I am 6'1" 175 lbs. My plan over the winter was to literally hibernate and ive put on about 15 lbs. Ive seen strength increases and now boosting up muscle endurance. Diet is good. Reading alot. Feedback would be greatly appreciated.

**The Reaper** · 02-16-2011, 10:45

Run faster. Push youself, or get a faster partner. Try sprinting the last 1/4 mile of your two mile run. Start the kick a little earlier every time.

Get a workout buddy and push one another.

Do pushups in sets of 40 or more. You will not be stopping on the APFT after 20. Form is important. All the way down, all the way up.

Run and ruck periodically in sand if you can.

TR

shadowdoctor88 · 02-16-2011, 11:16

Quote:

Originally Posted by The Reaper

Run faster. Push youself, or get a faster partner. Try sprinting the last 1/4 mile of your two mile run. Start the kick a little earlier every time.

Get a workout buddy and push one another.

Do pushups in sets of 40 or more. You will not be stopping on the APFT after 20. Form is important. All the way down, all the way up.

Run and ruck periodically in sand if you can.

TR

Understood, the sand has been my best friend until this damm blizzard came through Chicago.

Menschenschreck · 02-16-2011, 13:24

First and foremost, I am following "Get Selected".

Secondly, I attend a Crossfit gym (that biases my WOD toward pushups, situps, pullups, and ropes) in the morning, before I go to work.

I ruck 12 miles every Saturday, with a 50 pound ALICE in very basic Altama boots, on a 5 path rotation that varies terrain from flat sidewalk to steep hiking trails.

I do 5 sets each of 40 pushups and situps before I go to bed.

On Sundays, I run sets of 800m sprints for time.

I log everything and try to be as administrative as possible.

As my ship date draws nearer, I will train on an indoor ropes course to acclimate myself with navigating tall obstacles while fatigued.

Additionally, I am reading "Chi Running" and working its techniques into my current running regiment. To help prepare for the land navigation, I have an instructive computer program a Ranger friend gave me, as well as the various online resources I have found. It is also being taught to me by some of my friends in the Ranger Challenge element of my university's ROTC.

I have cut as much sugar and salt out of my diet as I consciously can, completely cut fried foods and pork, and I only drink water and coconut or almond milk. For supplements, I am taking a multivitamin and fish oil. I make a point to rest one full day a week.

My frame of mind is that no matter where my fitness level is when I attend SFAS, I will be pushed past anything for which I can safely prepare, but I would like to set that bar at a high enough point that I can give precedence to the mental aspect of selection and be cognizant enough to assist anyone around me against being burdened by more than their fair share. The reality that there will be physical tyrannosaurs there inspires me to always push a little harder.

As of right now, my run times are abysmal and my pullups need work. I have a perfect pullup in my house and do at least 5 every time I pass underneath it.

As far as pushups and situps goes, I am at 87 and 120 respectively.

Any critique and advice would be greatly appreciated.

Shockershot87 · 02-26-2011, 18:14

I leave in 60 days for OSUT, and my workout routine consists of:

CrossFit 5-6days a week.

I run distances of 4-6 miles 2-3 times a week.

I knock out 200 pushups and situps a day, trying to make sure the sets are not less than 40repetitions.

I knock out 100 pullups a day on the pullup bar I have in my doorway.

Rucking is at least once a week, sometimes twice. If I'm doing a timed course, it's usually 4 miles and it's with 45lbs. If it's not timed, I'll do 55-60lbs for around 8 miles over hilly terrain.

I plan to ramp this up even further with the rucking once I'm 40 days out.

03-17-2011, 15:59

I dont leave until late June, so i still have time. But right now I dont have a real set day to day training schedule. I have been doing some research online and trying to figure out the best ways to spend my time training, and do different things every week.
I am doing crossfit 2-3 times a week right now, going to the pool 1-2 times a week, doing PT at my recruiting station 2 times a week, and hitting the gym. I just got an Alice pack and plan to start rucking with about 30 lbs. 2-4 miles depending on how it feels the first time out.
I have been thinking about starting a routine with 2 workouts a day and then just make sure i rest 1 full day a week. I have heard/read some things that say its a good thing, and some say that its too much for your body to endure. Anyone have any input on that?

Shockershot87 · 03-17-2011, 16:22

Be careful not to overtrain. I'm running into that problem right now. I just hurt my back doing deadlifts at CrossFit. Make sure what you're doing is giving yourself enough down time to recover.

upchuck · 04-05-2011, 22:44

Rob Shaul over at militaryathlete.com makes a very good 2 month progressive work out plan to prep you for SFAS or any other ruck based military school (i.e Ranger)

After doing it for 5 weeks now I can see that the point of the programming is geared towards work capacity, endurance, speed, durability, and the all important mental fitness. You won't be in shape to bench press 400lb at the end of the 8 week cycle, but you should be ready for SFAS.

I have dropped a few pushups off of my APFT since starting this, but still should be well within the standards for that initial gate. So if you are weak on your pushups you may want to add a few sets at the end of a couple of your workouts.

If you have not been doing crossfit type workouts for a few months his workouts will be difficult to complete.

Another thing that is worth another mention is a book I saw on a post here called "fixing your feet". Tired some things in there as I was consistently getting blisters on the back of my heels after about 5-7mi. 100% blister free since making some small adjustments recommended in that book.

I'm not on here much, so send me a PM if you have a question.