What are you currently doing to prep for SFAS or SFRE

[Pastor]

Originally Posted by OneLife

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

yes. And whatever you do, absolutely NO POTS!!!!!!! synthetic music is down though... lol.

No smoking, I don't personally drink but the OCCASSIONAL DRINK (not binge) is ok. Drink your milk, ditch the soda and candy, and eat a good breakfast.

Thats all you really need to stay healthy. Basic 100yr old knowledge.

[theWolf]

I tend to read more and post less but here's what I've been up to.

Finally made it down to the SF recruiter yesterday. I enrolled in BSEP to up my GT score, scheduled my physical, and started taking care of all associated medical stuff. Looks like I should be hitting SFAS in May assuming I don't get fucked up in the meantime.

Started Wendlers 5/3/1 programming for strength training, running upwards of 10 miles a week, rucking 6 miles with 40lbs once a week.

I just scored a 275 on the APFT, my 5 mile run is sitting near 35min or better, and continually finish the above ruck in <55 minutes.

Just to break some mental barriers I completed a GORUCK and Tough Mudder this past year. Neither of which were very difficult but served as a decent gut check.

Physically I feel great and have no worries on that end. Mentally I'm just pushing through the new stress since PCS-ing my family to Bragg and settling into my new unit.

I've been re-reading and taking notes on Leadership and Training for the Fight and The Mission, the Men, and Me. I've found both books to be great. I've also started Black Site by Dalton Fury to break from the all the recent non-fiction I've been reading.

It's time to get switched on.

[The Reaper]

Originally Posted by theWolf

I tend to read more and post less but here's what I've been up to.

Finally made it down to the SF recruiter yesterday. I enrolled in BSEP to up my GT score, scheduled my physical, and started taking care of all associated medical stuff. Looks like I should be hitting SFAS in May assuming I don't get fucked up in the meantime.

Started Wendlers 5/3/1 programming for strength training, running upwards of 10 miles a week, rucking 6 miles with 40lbs once a week.

I just scored a 275 on the APFT, my 5 mile run is sitting near 35min or better, and continually finish the above ruck in <55 minutes.

Just to break some mental barriers I completed a GORUCK and Tough Mudder this past year. Neither of which were very difficult but served as a decent gut check.

Physically I feel great and have no worries on that end. Mentally I'm just pushing through the new stress since PCS-ing my family to Bragg and settling into my new unit.

I've been re-reading and taking notes on Leadership and Training for the Fight and The Mission, the Men, and Me. I've found both books to be great. I've also started Black Site by Dalton Fury to break from the all the recent non-fiction I've been reading.

It's time to get switched on.

Stop running with your ruck, if there is any weight in it.

TR

[Rarely Smiles]

To prepare I have been getting tips from two former Rangers in my community who I know very well, both still in the service. And according to a former QP that I've talked to, I'll be rucking quite a bit. So I now have added a 60 lb ruck to my daily workout. I've gone a few times up a 2.2 mile trail, and usually run down the same trail. I am hoping to actually start doing the entire 4.4 miles up the mountain every day. One of my mentors gave me a program to increase my push-ups, so I am hoping to shoot for a 300+ on my PT. My run is already 100+ on the score, but I need to max my other two areas.

I try for a daily 2 mile run in addition to my rucking which I run at a pace of about 7 minute mile. I do a full APFT for myself 3 times a week as part of my training. That means doing the push-ups, sit-ups and run exactly how I would do them for the APFT if I were actually taking it. Sleep deprivation training....something that so many people told me to do....thankfully I have never tried that. I have been coming to the QP forums here for several months now and just joined this month.

Right now my three greatest worries are getting peered out, doing the land nav, and my relationship. The physical stuff is all in order in my opinion. My best ever run was under 13:00 for my APFT, and I do believe that I'm in better shape since then. I sold my X-Box several months ago, got rid of my old girl who did not support this decision (now have new one who claims she is proud, but we'll see), and I have been eating better too. I head out for my training in little under two months from now, hopefully all goes well. It has been 3 days upper body, 2 days cardio, 3-5 days rucking, Sundays sometimes off. So a M,W,F - Upper body. T,Thur - lower body/cardio. Sat - Ruck, with other ruck days thrown in when I am able.

[chuystewy]

For preparation, I've read and re-read every month or so "Get Selected." Maj. Martin has done an outstanding job penning that book. I also read anything I can get my hands on written by current and retired QPs or anything about SF in general. On the physical side, I PT with my ROTC platoon 3 times a week, and do SOF WODs 6 days a week. To help with my pull ups I've started the Recon Ron pull up program. My last APFT was a 291 with 67 pushups, 85 sit ups and an 11:36 2 mile. Once I max my dang pushups I'll be in the 300's. I run 4-5 times and ruck 2-4 times a week including weekly dunes runs/rucks. For extra practice with land nav I hit up local orienteering clubs, as per the suggestions in "Get Selected." Over the last few months I've been adjusting my diet and cutting out processed food and sugars, and I've weened myself off any type of supplement. I'm also very cognizant of my daily water intake. I'm very lucky, my college campus has a large number of veterans going back to school on their GI Bills. As such I've been able to find several retired QPs that are happy to mentor me and share their experiences. I've also started learning Russian through a combination of Rosetta Stone, private tutors and iTunes U free lectures.

[Tweeder11]

I've attended 5 SFRE's and have had to adjust my training after each one. I've seen consistent improvement, but I'm not there yet.

I adhere to the scheduling and principles of Get Selected, but I tailor it around monthly SFRE's (I'll be drilling every month until August). I mix in some cross-fit which has benefited during some "events" where work capacity and strength are tested. Rope's continue to be a struggle, the cadre are testing our technique as well as our mindset. While my longer runs and ruck time are improving, my two-mile APFT has gotten weaker so I will be mixing in more interval work as well as knock out situps BEFORE I train.

Thanks,
Tweeder

[frostfire]

With night shifts, I have limited gym time, so mainly just working out at home with the good 'ol 50'bs ruck. Mainly EDT format.
Squat/lunges and push ups with ruck. 10 and 10 back and forth for 15 min or so.
Then use ruck as weight for sit ups and pull ups. 30 and 6 or 30 and 2 back and forth.
Also on my way home I would stop by Tucker and do the rope climb and sled sprint, 5 sets with or without armor, then stack several jump boxes and do mock obstacles climb/scale/jump

[Razor]

Originally Posted by chuystewy

For preparation, I've read and re-read every month or so "Get Selected." Maj. Martin has done an outstanding job penning that book. I also read anything I can get my hands on written by current and retired QPs or anything about SF in general. On the physical side, I PT with my ROTC platoon daily, and do SOF WODs 6 days a week. To help with my pull ups I've started the Recon Ron pull up program. My last APFT was a 291 with 67 pushups, 85 sit ups and an 11:36 2 mile. Once I max my dang pushups I'll be in the 300's. I run 4-5 times and ruck 2-4 times a week including weekly dunes runs/rucks. For extra practice with land nav I hit up local orienteering clubs, as per the suggestions in "Get Selected." Over the last few months I've been adjusting my diet and cutting out processed food and sugars, and I've weened myself off any type of supplement. I'm also very cognizant of my daily water intake. I'm very lucky, my college campus has a large number of veterans going back to school on their GI Bills. As such I've been able to find several retired QPs that are happy to mentor me and share their experiences. I've also started learning Russian through a combination of Rosetta Stone, private tutors and iTunes U free lectures.

So, if I'm reading this right on any given weekday you are doing PT with your ROTC unit, doing a SOF WOD, doing a pull up workout and either running or rucking?

Rest much?

[Team Sergeant]

Originally Posted by Razor

So, if I'm reading this right on any given weekday you are doing PT with your ROTC unit, doing a SOF WOD, doing a pull up workout and either running or rucking?

Rest much?

If he's a young lad and only doing a 291 on his PT test then he doesn't need the rest.....

chuystewy, I did 300 on my PT tests right up until I retired and usually on the 17-21 scale. I could do a 291 while sleeping...... and had thoughts of commiting seppuku for anything under 300......
Team Sergeant

[chuystewy]

Originally Posted by Razor

So, if I'm reading this right on any given weekday you are doing PT with your ROTC unit, doing a SOF WOD, doing a pull up workout and either running or rucking?

Rest much?

That is correct with one caveat; my ROTC PT is 3 times a week not daily. That was a typo on my part, I started to type out a thought and finished it with a different one instead. My ROTC unit's PT is usually mild paced running with cal drills, and the intensity varies wildly depending on which Cadet is conducting PT. My college is a commuter campus, so we don't have loads of time to conduct PT. An hour and 15 minutes is really about all we get each morning. If needed I scale the SOF WODs or substitute different exercises depending on which muscle group is being worked, same goes for the pullups. As for the running and rucking I have a decent endurance base to pull from, so I recover pretty fast from either of those.

[chuystewy]

Originally Posted by Team Sergeant

If he's a young lad and only doing a 291 on his PT test then he doesn't need the rest.....

chuystewy, I did 300 on my PT tests right up until I retired and usually on the 17-21 scale. I could do a 291 while sleeping...... and had thoughts of commiting seppuku for anything under 300......
Team Sergeant

I was not bragging, it wasn't my intention to have it come off that way. The point is taken, I will be more circumspect in the future. I still have a long way to go in preparing my body and mind for the challenges I will face. And thank you Team Sergeant for the kick in the keister, I will do better. My next PT test is in 2 weeks, no 300+ on that one...then I will start considering self-evisceration

[lab]

I would like to start out by saying that I greatly value and appreciate the information posted by the various QPs, SF Candidates, and some of the Assets on this online forum. Thank you all for taking the time and effort for helping future soldiers, like myself, gain insight and knowledge to assist us in our journey to become U.S. Army Special Forces soldiers.

A little background on myself: I am a 26 year old Medical Laboratory Technician, I am married to my high school sweetheart, we have been together over ten years in total, 7.5 of those married. I am also the proud father of my 14 month old daughter. I chose to join the U.S. Army in order to help protect and defend my country, and to be a part of something much larger and more important than myself. I specifically requested an 18X contract due to the nature of the Special Forces duties. I enjoy teaching, and I enjoy working with, through, and by others to help them achieve lasting greatness and security.

I will be the first to admit, I am no PT Stud. I am not the smartest, fastest, strongest, or the biggest man out there. I have never even been involved in a physical altercation, have always just been able to talk or joke my way out of them on the very rare occasion that it has become an issue.

But I am "out here", giving my 125% every single day.

Personal/Financial Preparation:

• Checked all 3 Credit Reporting Bureaus for accuracy and fixed any errors.

• Studied for, and practiced my ASVAB test. (Scored a 94, with no line scores under 130)

• We traded in both personal vehicles for one newer model for the wife to drive while I’m away.

• Had an attorney create a Durable Power of Attorney and Will for myself.

• Wife and daughter will be living with my in-laws while I’m away, which makes it safer for them, and easier on me since I can focus on my 25m target and not have to worry about them.

• I have postponed my cellular contract, and bought a “Pay-as-you-go” type deal to take to BCT/OSUT.

• I deleted my Facebook account, and any other online profiles.

• I have been able to say my goodbyes to my close friends, colleagues, and relations. As it may be a long time before I can reconnect with them personally.

• Established my wife as my “Point of Contact” for anyone to get in touch with me, and she can disseminate all news or information to anyone relevant for me.

Mental Preparation:

• I have bought, read, and re-read on a monthly basis: “Get Selected”, “Chosen Soldier”, “Masters of Chaos”, “A Letter for Garcia”, ”Monkey Management”, “Sun Tzu’s: The Art of War”, “Ranger Handbook”, “Slow Burn”, and “The Reaper’s Thread: Tips for the SF Student”.

• I have taken advantage of all the U.S. Army online training available to me.

• I have attended all the Future Soldier Training sessions at the local station that my schedule allows.

• I have had the pleasure of being able to converse with a few current QPs, and some selected SF Candidates about what I can do now, and what to expect later on. Many thanks to those of you who have helped me out there!

• Adopted the “Cast or Tab!” mentality.

• It was strongly suggested to me to be "THE MAN" at everything I do, whether it be scrubbing latrines, setting up claymores, or taking a whiz. Be "THE MAN" at whatever task is assigned to you, even if you think it is stupid or menial, accomplish the task like your career depended on it.

• Since I have worked two full time jobs for the last 3.5 years, I have had to deal with 60+ hours without meaningful sleep every now and then, and have learned to deal with rude and/or obnoxious people, or co-workers, while maintaining good interpersonal skills and focus. I have heard this will be useful, especially during “Team Week.”

Physical Preperation:

• Upon enlistment, I abandoned all dietary supplements (With the one exception being Whey Protein for muscle recovery)

• Utilized the diet outlined in “Slow Burn”, with some minor modifications.

• I used a LICENSED physical trainer to show me how to properly weight lift with good form. A hard learned lesson from me: At first, I thought I could just watch YouTube videos, MTNathlete instructional videos, and workout with my friends to show me on how to lift, but after I caused a nerve impingement in my left shoulder due to doing things the way I thought, I had about a two-month setback in my training results, and it still bothers me every now and then.

• I have used the “USAJFKSWCS Thor” programs with decent success, I have had to substitute certain days for others due to weather or work scheduling conflicts, but overall I have followed the program as written.

• I have been using “Tuf-Foot” solution on my feet and hands. It does work well for me.

• I have had the advantage of regular, strict APFTs from my Future Soldier leaders to give me an idea of where I am, and what I can do better.

I do apologize for the long post. These are the main points that I have been doing to help myself achieve my goal of become a U.S. Army Special Forces soldier. There are many caveats, and “nitty-gritty” details of what else I am doing on a daily basis. Please PM me if you have any questions or concerns about my preparation regimen.

Again, I would like to thank every one on this forum who has assisted me in bettering myself, and helping to shape me into a decent 18X candidate.

All said and done, I have had every advantage in my journey to become a Green Beret. If I were to fail, it would be no one’s fault but my own. I know this, and I will not let my family, my fellow soldiers, and myself down.

Eyes on that 25m target. I will not fail.

Less posting, more PT.

[Shootist]

My job (not military) involves a shit ton of hiking through the jungle and sweating my ass off, plus speaking multiple foreign languages, so I'm hoping I'm covered on that end (although I do get out for a heavier 5-10 mile ruck once a week, and I'm honing my language skills as much as possible).

Otherwise, I PT every day with a TRX Suspension System and whatever heavy rocks and ropes I can find laying around the FOB out here, usually 1hr+ high intensity sessions, plus runs 3 times a week. I supplement with a daily whey protein shake since we usually only have local food out here, and even then I lose weight every time I stay out in the bush more than 3 months at a go.

I'm getting pretty practiced on the AK-47 system (or at least the Chicoms) and am reasonably familiar with the HK-G3, but plan to spend some serious time at the range with more modern ware when I get back stateside and enlist.

I definitely need to start practicing my LandNav skills, as I rely heavily on GPS out here and haven't really had to break out the compass yet.

[Audacus]

Howdy All,

I have been in the Texas A&M Corps of Cadets and Army ROTC for 4 years. My Grandad used to talk to me about Special Forces while growing up and it always interested me.

I was in high school sports like football and track, AROTC at A&M was also really helpful in learning basic infantry skills such as 9-line MEDEVAC, LandNAV, call for fire, EOD/UOD call for disposal, CLS skills, combatives, marksmanship, OPORDers, small unit tactics, MOUT warfare, SALUTE & LACE reports, and learning warrior ethos. The PT was always competitive and the Cadre training me were very professional although all of them were conventional officers and enlisted.

However, at my time at the university, there was an organization derived from an Old Ag Major General James E. Rudder (who was a influential soldier in WW2) called Rudder's Rangers. The military heads of this organization were Special Forces enlisted personnel and they were very eager to develop the young cadets in as much knowledge as possible in order to make them successful officers. The impact of these very special soldiers couldn't be explained in words and the cadets they trained have become one of the most brave and talented officer's due to their training.

I can attest to this organization and it's impact it has impressed on me. I was an average kid and I sucked at Ruck Marches (I am not the tallest person) and I was barely 134 lbs.

I assume the purpose of this thread is to tell future generations of Special Forces candidates ways they can accomplish their goals in life, so I humbly offer my experiences for you.

Since I have been very specific about who I am, I will say only that a officer that was one of the most "squared away" people I have encountered gave me a book on the reading list that I will post below and said very sternly "You gotta F(*&ing read otherwise your not going to be smart enough for this".

I know you must have been intelligent in order to achieve the scores required for your ASVAB, but these books have prepared me in the preperation and understanding of Special Forces and the military.

Get Selected
Small Unit Leadership A Commonsense Approach (the book the officer gave me and hasn't asked for back)
Chosen Soldier
Masters of Chaos
Horse Soldiers
Kill Bin Laden

Reading Selection For Soldiers (suggested reading A&M Cadets were offered)

On Killing
On Combat
Ender's Game
Message To Garcia* (Very Important)
Starship Troopers (Very different from the movie)
Art of War
We Were Soldier Once and Young

Other Reading List semi-pertinent

House to House
No Easy Day (controversial)
War
Generation Kill
One Bullet Away
Dune
1984
The Dynamics of Persuasion
The Afghan Campaign
Gates of Fire

Physically I'd be lying if I didn't lift weights, did crossfit, and ran on ruck marches that were "release rucks", I would pay more attention to the advice already given by the Special Forces members of this forum.

The information given now is a benchmark for other future soldiers

I am 5'8" 163 lbs and 23 years old
BA in English from A&M
my last record APFT was 364 last year administered by AROTC cadre officers but it may be closer to 375 now
12 mile ruck @ 65lbs in 2 hours 18 minutes (note that I was not rucking at pace, but running on and off (not advised))
ASVAB score of 93 gt 128 co 126
Operator Ugly Score (for those who know) 136
I typically rest 4 days a month (I do have active rest days such as 3-5 mile runs or any other monostructural movements)

I chose the "paleo diet" for eating and nutrition, but before 4 months of my ship date I ate normal foods because there is no way to eat as healthy while in basic,airborne,SOPC, and SFAS and if you eat too healthy before those you will feel really sick when you need to be at your very best.

Hopefully some of you reading this are saying to themselves "I got this sucker" which means you have at least outscored someone who has had help for SFAS by conventional officers and enlisted soldiers to be prepared for SFAS as well as two Special Forces enlisted soldiers who have guided me at my time at A&M. This is meant to give you plenty of confidence in your endeavor and good luck to you.

If you are under these scores then don't worry, because your likely to be much taller than me and have no need to be in that level of fitness...(just a joke) Something that I may say though is that you should read this as just an experience, I'm an 18x just like you, just as untested. This is thread is meant as a benchmark and for the QP's here to make sure the candidates do not do something that would hurt their chances for selection.

There are many avenues of approach to reaching the same fitness level and crossfit, the corps, going to college, or any experience I have had are not the only ways to obtain my level of preparation and one of the most important pieces of advice from my mentors was that SFAS is about how much courage you can muster and how determined you are as a person to achieve your goals.

Lastly, I have read this site for several years, almost 3, before becoming a member. I have enjoyed the threads and gleaned the valuable information from all of the Quiet Professionals of this site. ProfessionalSoldiers could not be more important in your "prep" for SFAS.

Sorry For The Lengthy Post,

Aud

[Squid2Spartan]

Originally Posted by mud slinger

Day 1- Run 4-5 miles on fire breaks, chest and tri-ceps
Day 2- Bike " stationary " for 25-30 mins, back and bi-ceps.
Day 3- Ruck 4-6 miles on fire breaks, shoulders and neck.
Day 4- Run or bike.
Day 5- OFF

Before each gym workout I will warm up with 3 sets of 10 chin-ups, 10 cable shoulder raises, 10 one arm lat pull-downs and 25 push ups.

Once I hit the 6th day I will start back over on day 1.

Also since I am going to SFAS in June I try to do all my runs and rucks in the middle of the day.

* Ruck weight is at 55lbs and I never ruck run. I don't know the standards for SFAS but I'm at 1245-1330 minute mile pace and I feel if I go any faster I would be running.

Hope this helps some out. Good Luck with your training and SFAS.

I find it fascinating that you don't mention squats or deadlifts anywhere. Being able to generate power in the hips is an important aspect in both developing athleticism and preventing injury. Not to mention in a ruck intensive program, excess leg strength makes everything that much easier.