What are you currently doing to prep for SFAS or SFRE

[Tom57]

How many miles a week of running is sufficient to prepare for SFAS? I typically only run about 15 miles a week, no more than 5 miles at once. I prefer to keep my cardio up through crossfit, Brazilian Jiu-Jitsu, Muay Thai and swimming. I can out sprint and out endure many other local Army and Marine Corps hopefuls who run a great deal more than I do. Should I be running more or will that be sufficient? I love sprinting and hiking, but I HATE endurance running. Any advice would be appreciated.

[blue02hd]

Are you serious? How far would you like your Team Sergeant and Team Leader to run a week?

[Tom57]

I see. I had been under the understanding that Special Forces was more about explosive power like power lifting, crossfit, and MMA style training, but you have been there and done that and I haven't. I will adjust my training.

[blue02hd]

Tom, give it your best at all times. You expect that from your Team right? There are no metrics. There is no finish line. And if your lucky, you'll have years of SF exp to hand back, but you will never have a scale to grade those years by.

Is it enough for you?

Originally Posted by Tom57

I see. I had been under the understanding that Special Forces was more about explosive power like power lifting, crossfit, and MMA style training, but you have been there and done that and I haven't. I will adjust my training.

Originally Posted by blue02hd

Tom, give it your best at all times. You expect that from your Team right? There are no metrics. There is no finish line. And if your lucky, you'll have years of SF exp to hand back, but you will never have a scale to grade those years by.

Is it enough for you?

I have never been where you gents are (to some degree, ) so please forgive me. It is not about explosive power...it is about controlled power over duration, hence the heavy emphasis on endurance (I've seen those gates). Once you are there, it is easy to go back and surpass the basic expectations.

Hope this is beneficial!

[conductingCHAOS]

Posted Deleted.

[nikolibolkolf]

I alternate running, ruck marching, and swimming days based upon the weather and how my body feels. I work in off days whenever they are necessary. Currently, I try to run between 5-10 miles while keeping around a 7 minute/mile pace. Sprint running is covered nearly every week at Future Soldier training. I ruck with a 45 pound ALICE pack for 3-5 miles. I just recently started rucking, so I am trying to ease into it. I don't ship to basic until October, so I see no sense in rushing anything and getting injured. I swim until I am sufficiently tired. Then I swim some more (as recommended by a QP on these forums!).

For strength training, I do pushups, situps, pullups, squats, military press , and dips. I sometimes do other exercises, but these are my main exercises. I try to match strength training days with either running, swimming, or off days, I believe I read a recommendation on these forums not to do strength training on rucking days.

I try to eat a balanced diet. I stay away from supplements, alcohol, and sleeping in late (I work from 0600-1500 and have lost the ability to sleep in past 0500 or 0600). Currently, I am 5'7" and 140lbs.

[Last hard class]

Originally Posted by nikolibolkolf

Currently, I am 5'7" and 140lbs.

Piece of advice:
Try not to fall asleep with your rucksack on. It may weigh as much as you. A guy your size doing the upside down turtle might find it difficult getting back up.

And yes, I am speaking from experience.

Good luck.


LHC

[Sonofagunny]

I finally got the word that I will definitely be attending SFAS September 1st. I am very, very excited about it! I have been preparing myself physically and psychologically and am feeling very good about my chances of being positively assessed and selected.

Now, it's pushups and situps galore. I have proved to myself that I can ruck like a demon, can run plenty fast enough... but my perfect pushup (exaggerated all the way down and up) is not maxing, and my situps are a little light too. I will continue my current training regimen with the local SF recruiters and add 200 pushups, 200 situps, and a few dozen pullups to my list of daily chores.

DAMN, I'm excited about this important opportunity!

[mud slinger]

Originally Posted by Tom57

How many miles a week of running is sufficient to prepare for SFAS? I typically only run about 15 miles a week, no more than 5 miles at once. I prefer to keep my cardio up through crossfit, Brazilian Jiu-Jitsu, Muay Thai and swimming. I can out sprint and out endure many other local Army and Marine Corps hopefuls who run a great deal more than I do. Should I be running more or will that be sufficient? I love sprinting and hiking, but I HATE endurance running. Any advice would be appreciated.

I think it depends. I've posted amount of miles on here before and was judged on on the amount of miles I was running. If you are a good runner and never had problems with it than I believe you can get away with doing 20-25 miles a week. If you suck at running than it's obvious you need to run more. I personally believe if you can not run 1300 or faster you suck and need to pick it up.

[The Reaper]

The SWCS / Recruiting Command website already tells you guys what the required runs and times will be, and provide you with a recommended workout routine.

There are videos with the professional sports conditioning personnel we have (THOR3, IIRC) that will recommend workouts and exercises.

If you have not reviewed this materiel, I highly suggest it.

The links are stickied already.

TR

[David P]

I haven't read through every post so may have missed something regarding this. Was wondering what advice is concerning walking in and out of water for hours on end. I have always used Desitin when I know that my feet are going to be wet all day. Everything I have read on foot care talks about being faithful changing socks, but if walking in and out of water for about 5 days, that isn't practical. Any thoughts avoiding foot rot in the jungle?

[GISE]

I utilize the SFAS prep guide and other exercise routines from stew smith. Granted I know he's a seal but he does have some interesting articles that I use such as to go beyond the 15 pullup mark to 20+. Generally my schedule goes like this...

monday - run 3 miles @ 7 mile pace followed by 2 slow miles afterwords for the fat burn.

tuesday - pyramid pt consisting of pullups, pushups, bar dips, and double crunches, going from 1-7 and back down. Multiply that number by 2 and 3 for the pu and double crunch. My second workout is a ruck which right now I'm at a 55lb load and up to 10 miles for feet conditioning.

wednesday - swimming laps, I go free style one way and breast stroke back for 20 laps

thursday - hit 100 pullups in the fewest sets possible, super set into 50 pushups and 50 reps of an ab exercise to which I switch up.

friday - run 1 mile, 25 squats, 20 lunges, 25 calf raises, rinse and repeat for 3-4 times, to increase leg strength for rucking.

saturday - ruck in the morning with the same distance I did on tuesday except I work on lengthening stride and pace. Evening workout is a simple 10 sets of 10 pullups, 30 pushups, and 50 reps of an ab exercise.

I've also been spending more time stretching before and after the workouts to aid in recovery, flexibility, and basic injury prevention. On the days I ruck, I do a at home ice bath, sitting in a tub, waist deep, for 5 minutes. Really gets the inflammation out of the legs.

Nutrition : About a gallon to gallon half of water a day. Lot of bananas, pineapple slices from costco and oranges (I have braces so apples are a pain). I cut my starch eating after 7 pm since my body doesnt need them. Lot of egg whites, chicken breast, tuna, salads, broccoli and bokchoy. Generally I cook a korean dish on saturday after training for some comfort food. I've done the math and I consume about 220 g of protein, 300 g of carb, and like 50 g of fat, the calorie range is like 2400-3000. I pretty much avoid eating out since I have no control over what I'm putting in.

I'm 6'0, 215-217 usually. Oh on the days I do MSE, I throw in some sets of military presses at a light weight for high reps, (80 lbs for 25 reps). And some shrugs for neck and trap strength. I've been doing this for about 2 months now, no injuries, almost maxxed my pt test, and overall general health is good.

[Dusty]

Times have definitely changed. I used to just put 2 ea. 25 lb. York weight plates in my ruck and run 'til I puked, then walk back. Finally I got to where I never puked.

You have to use York plates, though...

[Pizza6]

I walk about a mile and a half to and from classes and another half mile or so from class to class. I make sure to have at least 40 pounds in my bag everyday. Is this an ok thing to do with the rest of my training? Or would it be over training?