What are you currently doing to prep for SFAS or SFRE

[Groleck]

Cardio:
2-3 runs per week, varying pace and distances.
1-2 ruckmarches per week, varying distances.
3 20-30 minute sessions on the elliptical after weight training.

Weight training: (3 days per week)
Back - Weighted Pullups, Deadlifts, Lat Pulldowns, Bent Over Rows
Chest - Bench Press, Dumbbell Press, Cable Crossovers, Dumbbell Flyes, Pushups
Shoulders - Overhead Dumbbell Press, Front Shrugs, Rear Shrugs, Reverse Flyes, Lateral Raises
Arms- Dumbbell and Cable Curls, Skullcrushers, Rope Extensions

Abdominal training 3x per week consisting of decline weighted situps, leg raises, abdominal machines and PFT situps.

I've attempted to maintain strength by staying in the 1-10 rep range, depending on exercise, but also increase intensity for other exercises by supersetting same-muscle exercises with minimal rest. Pushups are performed during and at the end of the chest weightlifting routine, in order to boost endurance and get acclimated to performing high rep exercise while fatigued.

I've read and reread "Get Selected" and my favorite part is the tidbit about using physiology to my advantage. Namely, I've enjoyed smiling and being a little more "chipper" even during pain and exercise, which surprisingly makes the prep process more enjoyable and may even enhance mood.

Awaiting the book "Lions of Kandahar" to come in, and reading "Fearless" by Eric Blehm. Also read "Chosen Soldier" and practicing foot care drills and soon to get a crash course in orienteering from a knowledgeable coworker. I have also altered my sleep habits to wake at 5:30AM, and it's amazing how much I can get done in a day now.

Can't wait to ship out, do my best, and help the other candidates if I can.

Enthusiastically preparing,

- Groleck

[HNEP]

As of lately, I up'd my miles I've been putting in per-week, and now I am little scared of shin splints, that being said I started taking my moms spin class around twice a week, and don't knock it until you try it, its great alternate cardio! Would definitely recommend some of you guys to go try one.

PS - Took you guys advice and also up'd the amount I have been rucking as well!

[TXGringo]

Ruck 2x week
Run 3x week
Starting Military Athlete's APFT program next week.

[Dozer523]

Originally Posted by HNEP

A I started taking my moms spin class around twice a week, and don't knock it until you try it, its great alternate cardio! Would definitely recommend some of you guys to go try one.

Spin is one of those exercise classes where it DOES NOT pay to be the lead dog.
Ummmm, make sure your Mom is next to you or behind you -- definitely NOT in front of you.

[x0msg]

Additional training material for anyone who wants it. Between reading through Get Selected for Special Forces and these docs, there's plenty of recommended training covered.

[x0msg]

Ran into file attachment limits. Here's the 6 week program.

[HNEP]

Originally Posted by Dozer523

Ummmm, make sure your Mom is next to you or behind you -- definitely NOT in front of you.

My mom teaches it, so she is in front of the class, but facing us, thank heavens.

[SomethingWitty]

Ruck marched 4 miles today with a 45lb pack.

Going to be rucking to the gym, lifting weights, and then rucking over to the track for a 2 mile run and sprints for 5 days next week. That will be around 8.5 miles of rucking per day.

Only got a 282 on the PT test I took this week; IT'S NOT A 300.

Are rainbow suspenders, daisy duke short shorts, and knee high purple socks are an acceptable PT uniform for Future Soldier training?

[mjbwarrior]

Forced ruck marches 55+ lbs. plus water. Last ruck was 12:45 min pace over 10 miles along a road. Not breaking any records here but not a bad pace either.

Night land nav with 55+ lbs. ruck plus water on the HAAF land nav course 3 - 4 hour sessions. Granted it's a small area but just getting used to doing it at night was a benefit. The course here isn't used much I don't think and it's dense in many areas. Can't see shit until the eyes are adjusted and using any light forces me to constantly adjust to the dark. I try to use the light as little as possible so I can see what the hell I'm doing in the dark... make sense?? Using less light to see better... WTF. Anyhow, that was some good training until I was told it's a nogo because I don't have proper authorization to be out there using the course. Sooooo... either I go and don't get caught (not a great idea) or navigate off the course at night using other points... best I can come up with to get more land nav time. Not much to use here in Savannah to facilitate the need.

Running, strength training, building hand strength, rucking rucking rucking...

[Lighthouse]

I just created this program this week and so far it's going good. Any feedback I greatly appreciate.


My current program involves 4 days dedicated solely to strength and conditioning. 1 day for upper body and core, 1 for lower body and core, and 2 for energy system work. In addition I two days of ruck marching; 1 short distance heavy load( less then 5 miles over 50 lbs) and another of long distance light load (10-12 miles under 45 lbs). I also do Brazilian Jiu-Jitsu and an APFT scheduled every other week in place of the short heavy rucks.

As far as the APFT is concerned which one is being used at SFAS? Are they still using the 2 min PU and SU followed by a 2MR or have they began using the new APFT?


My college CPR teacher is also a red cross swimming instructor so once she lets me know what day she's available I'll work around that.

[OneLife]

I was wondering how early is too early when starting to train for SFAS. Is five years too long?

[Pastor]

I am doing the [I][I]Training the Tactical Athlete:Special Forces Assessment and Selection[/I] workouts. I did change (lessen) the actual weight training workouts a little bit, but everything else (runs, rucks, everything) I am following to the T.

I lessened the weight training because I don't need it as much (I have been very active in competitive Oly lifting for years now) and know exactly how much I can recover from in regards to weight training. Plus I train weights VERY intensely (that comes with experience and balls with a barbell) so less is more warranted to me. Still 3 days/wk full body routines, though. When I say less, I am referring to the amount of SETS, nothing else. If I trained the way I know now with the exact protocol (sets/reps/intensity) they're asking for, I know that I WILL lose strength. So I have it down to one hard set per exercise.

Originally Posted by Lighthouse

I just created this program this week and so far it's going good. Any feedback I greatly appreciate.

Probably not a good idea. You don't wanna get to SFAS, fail, and say 'oh hell, had I only listened to what the experts said instead of my own thing, maybe I would have done better...

At least that's how I feel about it. I would rather prepare how instructed and fail and say 'well, at least I did my best' instead of doing my own thing and later saying 'maybe I should have followed instructions'.

Just me, though..

[Pastor]

Originally Posted by OneLife

I was wondering how early is too early when starting to train for SFAS. Is five years too long?

I have been lifting for competitions for almost ten years now.

I didn't really start getting REALLY good results until I was 18, and didn't start getting like HOLY SH!T strong until my 20's. I think my body just was unable to grow/get stronger at the rate it can now when I was 16.

I firmly believe that as long on one is not in bad condition and moderately healthy (doesn't live of off Monsters and crap like many youth do) you can achieve a VERY high level of performance in less than six months.

Obviously elite levels of strength take sometimes decades to build, but one can get in VERY good shape and VERY strong like I said, in about 4-6 mths.

[Parabellum36]

Unit PT in the AM followed by SOFWODs after work. Saturdays consist of rucking between 6-12 miles on Ft Bragg in Area K's mud, sand, and clay w/hills. Average between 12:45 and 13:30/mi.

Was introduced to this gem of a ruck march locale by the Cadre of GoRuck Challenge.

[OneLife]

Originally Posted by Pastor

I firmly believe that as long on one is not in bad condition and moderately healthy (doesn't live of off Monsters and crap like many youth do)

Crap being cigarettes, pots, drinking, etc? And it doesn't include synthetic music right?