What are you currently doing to prep for SFAS or SFRE

[HighRoad]

I'm currently following a routine that has me working out 6 days a week. I'm focusing on increasing my push-ups, sit-ups, and run times as well as rucking twice a week. For runs I am doing 2-6 miles once a week and a speed work out once a week.

My rucks are varying in distance and speed, I am following a program that can be found on the SORB website. I also do some sandbag work three times a week to include farmers carry and shoulder to shoulder lifts along with a few other exercises. So far it seems to be working for me and I am continuing to be injury free.

I'm open to criticism as well as advice.

Thanks everyone.

[futureSOF]

What's everyone's thoughts on using the juggernaut method for the lifting portion of selection prep? The fact that it has you doing higher reps makes it seem like it would be a decent lifting program to use. I have the juggernaut method 2.0 and can post it here/pm it to whoever asks per the approval of the mods.

[Cass]

This is what I have done over the last 2 weeks. On run days, I do a leg workout, as well. And on calestenics days, I work in either a chest/tri and back/bi workout afterwards. After this program, I will do a maintenence variation of this workout.

1. Interval Run- 5 x 3 minutes Fast (800m pace), 3 minutes slow jog between reps

2. Calesthenics- Dips 4 x 20 seconds (3-5 minutes rest), Push Ups 4 x 30 seconds (3-5min rest), Sit Ups 3 x 45 seconds (3-5min rest), Pull Ups 3 x 10 (weighted if able)

3. 5 mile run as follows: 1 mile Slow, 1 mile Moderate Pace, 1 mile Fast, 1 mile moderate pace, 1 mile slow

4. Rest

5. Interval Run- 5 minutes slow warm up followed by 4 x 6 minutes (at 90-95% of best 1 mile pace), 3 minute slow jog between reps

6. Ruck- 45lbs, 3 hours

7. Calesthenics- 60 Dips, 60 Strict Push Ups, 100 Sit Ups, 50 Strict Pull Ups (complete each exercise in order as fast as possible, in as few sets as possible)

8. Interval Run, 5 minutes Slow Warm up followed by 3 x 10 minutes (at 90-95% 2 mile test pace), 5 minute Slow Jog between reps

9. Calesthenics- Push Ups 3 x Failure (4-5 minutes rest between sets), Dips (sames as push ups), Sit Ups 3 x 60 seconds (4-5minutes rest between sets)

10. 5 mile Run at 90% of goal race pace

11. Ruck- 45lbs, 4 Hours

12. Rest Day

13. Light Calesthenics- 1 Set of each, push ups and sit ups performing 75-80% of your goal reps for test day

14. Interval Run, 4 x 3 minutes Fast (800m pace) with 3 minutes Slow between Reps

[Klinecore]

Monday:
o APFT. 90 PU, 96 SU, and a 15:00 two mile run.
o Following with, 500 push-ups in sets of 33-34 reps ea until hitting 500.
o 500 SU, feet unsupported
o 50 Chin / 50 Pull-ups, in sets of 10

Tuesday:
o 500 Abs (variation of different exercises, 50 reps per type)
o 9 rounds of sprints (up and down a football field)
o 30 burpee / 30 lunges / 30 power jumps - finisher, after doing sprints.
o Weight Training in the PM: DB incline press, Dips, Behind Head Triceps, Arnold Presses, Side/Front raises.... all for 5 sets of 15 reps.

Wednesday:
o 310 reps of weighted backpack pushups (40 lbs), 5 sets of 62
o 50 Chins / 50 Pull-ups, in sets of 10
o 500 Situps, feet unsupported

Thursday:
o Rest

Friday:
o 50 Chins / 50 Pull-ups
o 500 situps, feet unsupported
o Weight Training: Reverse Flys, Hammer Curls, Dips, side/front raises, Shrugs... for 3 sets of 20 reps each.
o 20 minutes on stationary bike, moderate pace. Just to warm up legs for tomorrow.

Saturday (tomorrow):
Conduct 12 mile ruck march with 60 lbs load. Goal pace will be less than 3 hrs. In memory of MSG Dan "Slim" Adams, symbolic with the 4th of July weekend.

Sunday:
o Rest


I know my "needs improvement" is my running. After I recover from this 12 miler... I plan on focusing a bit more on 2 mile 90-100 points on APFT, and 5 miles keeping study pace. My "excuse" is my body weight. I feel very heavy at 235 lbs, 74". This is the last place though for excuses. Have to get that run time down.

[Sentone]

Does anyone know where I can obtain an eBook version of Get Selected? I am currently living in Tajikistan without access to the hard copy. I will gladly pay for it if it is available somehow. Thanks.

[Sentone]

Originally Posted by Menschenschreck

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.

It is not recommended that you use fish oil near to selection or deployment. While great for your health and training regimen, its consumption can also cause you to bleed out very quickly as it has blood thinning properties.

[UWOA (RIP)]

Originally Posted by Sentone

It is not recommended that you use fish oil near to selection or deployment. While great for your health and training regimen, its consumption can also cause you to bleed out very quickly as it has blood thinning properties.

No one here wants to hear your opinion; we have well-qualified 18Ds here who can address this issue if it is important. You are continuing a course of action that identifies you as someone we care not to associate with. Although you have been in contact with QPs abroad, make no mistake, you don't really "know" them, nor do you remotely qualify as a QP yourself.

My recommendation, as well as other QPs on this site is: Shut your piehole!

.

[Sentone]

Originally Posted by UWOA

No one here wants to hear your opinion; we have well-qualified 18Ds here who can address this issue if it is important. You are continuing a course of action that identifies you as someone we care not to associate with. Although you have been in contact with QPs abroad, make no mistake, you don't really "know" them, nor do you remotely qualify as a QP yourself.

My recommendation, as well as other QPs on this site is: Shut your piehole!

.

Again, UWOA, I am sorry if I was out of line with my statement. However, this is not my opinion but medical fact and the consensus of multiple strength and conditioning professionals who have trained more QP's than I ever will. I have been doing as I have been instructed by other QP's on this site and reading the forums (learning much as I go) and when I saw this one post I offered what I know to be helpful and medically reliable advice.

[Razor]

Originally Posted by Sentone

However, this is not my opinion but medical fact and the consensus of multiple strength and conditioning professionals who have trained more QP's than I ever will.

Tell your trainer buddies to do some continuing education research before they dispense any more advice.

http://www.ncbi.nlm.nih.gov/pubmed/24472372

"We surveyed recent publications that either directly studied the effects of n-3 fatty acids on the risk of bleeding or focused on different end-points and also reported the effects on bleeding. n-3 Fatty acid treatment had no effect on the risk of clinically significant bleeding in either monotherapy or combination therapy settings. Although originally believed to operate primarily via the cyclo-oxygenase system, these fatty acids have been shown to affect multiple signalling pathways and thrombotic processes beyond simply affecting platelet aggregation. The present overview found no support for discontinuing the use of n-3 fatty acid treatment before invasive procedures or when given in combination with other agents that affect bleeding. On the contrary, the use of these fatty acids in several settings improved clinical outcomes."

[UWOA (RIP)]

Originally Posted by Sentone

Again, UWOA, I am sorry if I was out of line with my statement. However, this is not my opinion but medical fact and the consensus of multiple strength and conditioning professionals who have trained more QP's than I ever will. I have been doing as I have been instructed by other QP's on this site and reading the forums (learning much as I go) and when I saw this one post I offered what I know to be helpful and medically reliable advice.

See Razor's comment. You've been told by myself and other QPs to read and absorb, not to talk. As illustrated by Razor, what you've alluded to cannot be taken as medical fact. That's why QPs, in their areas of expertise offer the guidance that they do, often with caveats because guidance changes with new advances in science. Reread the guidance you were given; nowhere does it state that we wish you to offer your opinion disguised as fact to prospective SF candidates.

There are threads where you can opine, the general discussions forum is one, because there your opinion is given the weight it deserves ....

.

[drop4417]

I've been rucking (of course) started with 65lbs and the last one I did was 10 miles with 90lbs (which I don't recommend, because I ended up straining a tendon in my left foot) in 2:35; I've also been doing pull ups, push ups, and sit-ups along with running. I've been taking time to also do things like yoga and mediating to help ease my mind. I've been wearing my ruck around the house most of the day, to get used to having it on all the time. I've also been reading a lot of threads on here to get some really helpful tips to prepare and also recently started reading The Looming tower which is a great book so far. There is also a SERE class on JKO which I think is a great online class to take.

[Saigon]

I'm currently following the training plan in "Get Selected", rucking, running, and doing light cardio excersises on the off days, with Sunday as a rest day.

I generally use Sunday as a day to be mentally productive by brushing up on land navigation, reading the forums, and Get Selected.

[Dougy57]

Following the plan outlined in Get Selected! The rucks are starting to get longer, the cardio longer, and the lifting days more intense but I'm fired up to get in shape for this. The big thing I've taken away from the rucks is that everyone is hurting at some point through the rucks, only the ones that can overcome that pain succeed. My Future Soldier leader is planning a 7-8 mile cross country ruck and I am looking forward to it.

[Last hard class]

Originally Posted by Dougy57

Following the plan outlined in Get Selected! The rucks are starting to get longer, the cardio longer, and the lifting days more intense but I'm fired up to get in shape for this. The big thing I've taken away from the rucks is that everyone is hurting at some point through the rucks, only the ones that can overcome that pain succeed. My Future Soldier leader is planning a 7-8 mile cross country ruck and I am looking forward to it.

I know this will date me, but what is a future soldier leader?

Thanks,

LHC

[Dougy57]

Originally Posted by Last hard class

I know this will date me, but what is a future soldier leader?

Thanks,

LHC

I'm not sure if it's like this everywhere, but at my recruiting station all the people in Delayed-Entry that are waiting to ship to Basic are called Future Soldiers. We have a group leader that schedules PT and other events.