What are you currently doing to prep for SFAS or SFRE

Foot Drill · 07-26-2010, 18:00

x

CommoNCO · 07-26-2010, 18:58

I've read, re read, and continue to reread "Get Selected." Over the months (since January) I've been alternating between the "Get Selected" workout, and the recruiter-issued workout program. I ruck when they tell me, run when they tell me, and in my "off time" I go swimming, work sprints in to improve my 2 mile time, and find good things to read. "The Mission The Men and Me" is my latest read; and the Ranger Handbook is something I pick up at least twice a day. I've made sure that I've gotten my finances in check; have made sure my diet is both healthy and supplement-free; and have been getting into the habit of properly hydrating every day.

Right now I know that I can count on people being faster and stronger than me; so I approach every workout with that in mind - I ruck just a little bit faster, run just a little bit harder, and realize that anything beyond SFAS is really not my concern at this point - So I'm taking the word of those that have been there and done that and preparing accordingly. My SFAS physical should be done this week, and I'll be dropping my packet as soon as I get back to the United States - just hoping for a bit of leeway with the APFT (as in, a good time for me to take it) as I'll be at ALC when the APFT for class 0311 will be held.

**The Reaper** · 07-27-2010, 05:17

Quote:

Originally Posted by CommoNCO

I've read, re read, and continue to reread "Get Selected." Over the months (since January) I've been alternating between the "Get Selected" workout, and the recruiter-issued workout program. I ruck when they tell me, run when they tell me, and in my "off time" I go swimming, work sprints in to improve my 2 mile time, and find good things to read. "The Mission The Men and Me" is my latest read; and the Ranger Handbook is something I pick up at least twice a day. I've made sure that I've gotten my finances in check; have made sure my diet is both healthy and supplement-free; and have been getting into the habit of properly hydrating every day.

Right now I know that I can count on people being faster and stronger than me; so I approach every workout with that in mind - I ruck just a little bit faster, run just a little bit harder, and realize that anything beyond SFAS is really not my concern at this point - So I'm taking the word of those that have been there and done that and preparing accordingly. My SFAS physical should be done this week, and I'll be dropping my packet as soon as I get back to the United States - just hoping for a bit of leeway with the APFT (as in, a good time for me to take it) as I'll be at ALC when the APFT for class 0311 will be held.

Good prep.

TR

youknow · 07-28-2010, 20:15

Before PT I will run a mile concentrating on opening up my stride or I will run a couple miles at a slower pace trying to improve my aerobic efficiency (talked about in Get Selected and I am currently reading the book Slow Burn that is referenced also in the book). Then I will do whatever they have planned for PT. At night I am following the workout in Get Selected. Saturdays I will hit the beach and go for a run

Once I complete the Get Selected workout I plan to ruck at least twice a week incorporating a shorter ruck at a "fast" rate and a "slower", longer ruck and throw in a beach ruck here and there. I also plan to continue the aerobic running for longer distances. Whatever days are left over I am doing crossfit or cycling/rowing. As soon as I get some time (studying to go to the board) I am going to hit the pool as I am a terrible swimmer.

So much to do, so little time in the day

x SF med · 07-28-2010, 20:26

Quote:

Originally Posted by youknow

Before PT I will run a mile concentrating on opening up my stride or I will run a couple miles at a slower pace trying to improve my aerobic efficiency (talked about in Get Selected and I am currently reading the book Slow Burn that is referenced also in the book). Then I will do whatever they have planned for PT. At night I am following the workout in Get Selected. Saturdays I will hit the beach and go for a run

Once I complete the Get Selected workout I plan to ruck at least twice a week incorporating a shorter ruck at a "fast" rate and a "slower", longer ruck and throw in a beach ruck here and there. I also plan to continue the aerobic running for longer distances. Whatever days are left over I am doing crossfit or cycling/rowing. As soon as I get some time (studying to go to the board) I am going to hit the pool as I am a terrible swimmer.

So much to do, so little time in the day

Young man, you best get your intro posted yesterday and your profile up to date before The Reaper and Team Sergeant double team your non-instruction following 4th point of contact. You are a no-go at this station, you had best learn to follow the instructions you are given if you want to Get Selected.

What part of "your first post goes in the intro thread" is not clear?

Move out and correct your oversight.

furry · 08-04-2010, 16:34

Just wanted to get in a quick word for those young guys who are searching around honestly but naively for a way to prep.

I ordered and read "Get Selected." While I appreciate the Major taking the time to selflessly pen a tome in order to help guys get ready for SFAS (and donating the profits to a fantastic non profit, big ups), and I think there is some good common sense about foot care etc., I ardently disagree with a lot of his training advice.

At one point he actually advises against lifting weights with your legs because it makes you a slower runner, or something to that effect. While I haven't been to SFAS, I know guys who have (and who have been to the "other" selection), and I've got a solid resume in the mountains where I've tested training efficacies for myself.

Running and rucking endless miles and doing bicep curls is not the best approach for any level of fitness. We know that SFAS is three weeks of grueling PT, among other things. Your body needs to be durable enough to handle it. Strengthen your entire muscular and skeletal structure with compound movements over a full range of motion. Lift heavy things, run fast, and sure, go rucking every once in a while to get used to it.

A number of guys have had success with a Crossfit/Crossfit Endurance type approach (google it). In my opinion, I have found this to be the best system for training for these types of events. You'll build up a solid base of strength and flexibility, have a strong and durable body; all without wearing your body down before you even get there.

Once again, mad respect to the Major for his efforts, and I'm sure his advice will adequately prepare you. Then again, I've heard of guys showing up to BUD/S who can barely pass the PT test but are standing there at graduation day because they refuse to quit.

Aceshigh · 08-04-2010, 21:12

Right now I'm rucking at a 13:30-14:00 minute mile pace for 8-12 miles on flat terrain.

I've maxed my pushups and run on the APFT but my situps have been stuck in the high 60's (I'm working on it).

In the gym I've started doing some of the more unorthodox exercises, just in case I end up having to do something with a log

.

I've stayed pretty true to the plan outlined in "Get Selected" to great success so far (roughly 35 days).

On Foot Drills suggestion I started 1 hour of yoga 3 times a week and it has done wonders for my recovery time.

furry · 08-04-2010, 23:50

I thought this thread was an open discussion about prep work. I didn't see anywhere that this thread was limited to replies by QPs only, so if I missed that then my fault.

I've seen a lot of ad hominem attacks on myself, but little in the way of discussion of the actual contents of my training methodology. Do I think Get Selected outlines a training regime that will work, and demonstrated an improvement in selection numbers? Of course. I also went out of my way to express great respect for the Major. But I have never believed in the maxim "If it ain't broke, don't fix it." We should always seek to expose the weaknesses of any system and work to improve it. Complacency is the enemy of progress, no?

I personally know men from all areas of SOF who have used the methodology I'm describing, including senior SF NCOs, and have had some in depth discussions with them on this front. For example, since introduction of this type of training at Phase II of BUD/S there has been a dramatic decrease in injury related drops, with no sacrifice in standards.

No, I have not been to SFAS, and I would be (and am) the first to give great weight to what any individual who has has to say. However, I don't think it fair to assume that just because someone has been through that specific pipeline they have a stranglehold on training methodology. I do have valuable experience and knowledge of my own as it pertains to training for and moving fast in the mountains on all types of terrain (some of which is what you all call "rucking," I call it "the approach"). Thus I think it is unfair to say I am "talking out of my ass." I was forthcoming about where I have and have not been (SFAS) because I wouldn't want someone to take my advice believing anything otherwise.

Warrior-Mentor · 08-05-2010, 00:06

Furry,

GET SELECTED is the conversation we would have if you and I sat down and had a detailed discussion about preparing for SFAS. I had this conversation with several Soldiers who had asked me long before even getting involved with the SOPC program.

Perhaps you missed the section of the book, where I said this is what worked for me. If you have the same conversation with any other SF Soldier and ask the EXACT SAME questions, you'll get different answers. BUT, over time, as you ask more and more, you'll find similarities.

And then you should go TEST what works for you.

Experienced Soldiers know things won't go exactly in accordance with an Operations Order (OPORD). But you have to have a baseline, a plan. GET SELECTED is that baseline. From there, you can FRAGO as you like.

Best of luck.
WM

Rumblyguts · 08-05-2010, 07:40

Quote:

Footdrill I wanted to start this thread to see what others are currently doing to prepare for SFAS or the NG SFRE. More specifically, what kind of PT others are doing so we can compare and contrast and possibly elicit the advice from the QP.

Quote:

furry I thought this thread was an open discussion about prep work. I didn't see anywhere that this thread was limited to replies by QPs only, so if I missed that then my fault.

Nope, you're right, it doesn't look like the thread was limited to only QP replies. Seems like he was looking for other plans nd ideas from other hopefuls, and advice from QP's

furry · 08-05-2010, 12:54

Quote:

Originally Posted by Rumblyguts

Nope, you're right, it doesn't look like the thread was limited to only QP replies. Seems like he was looking for other plans nd ideas from other hopefuls, and advice from QP's

That was my understanding as well.

WM: Thanks for your reply, honored you would chime in. And yes, I agree, ultimately everyone has to tweak training to what works for them. I was simply offering up a different approach than what seems to be the singular approach championed by this site.

Quote:

I feel like a civilian skydiver is telling me how to prepare for MFF training...

Does this mean that a military guy with a lot of ruck experience should be telling experienced mountaineers how to prepare for a climb?

Actually, such an individual might have some knowledge to share. I don't take a myopic view and only accept fitness advice from people who are climbers, and I don't see why this would be any different.

As for the civilian telling you how to prepare: yes, it happens all the time. I have friends and acquaintances who have been hired by SOF units to train them in their respective areas of expertise (ice, rock, and alpine climbing).

So long as the advice is presented honestly and openly, the reader is free to evaluate its weight and credibility on their own. The marketplace of ideas, as it were.

Eli · 09-09-2010, 07:47

I have been using the plan in "Get Selected." I am two weeks into the program, and love it. My company had an APFT today, and I increased my APFT score by 16 points to 295.

I was using Stew Smith's Ranger Workout as prep, but 4 weeks into that program I felt overtrained. The program in "Get Selected" provides enough recovery while also giving you something to train on every day not only physically, but mentally and land navigation as well.

I am gonig to the Octoboer class, and I feel that I will be sufficienly prepared physically, mentally, land nav wise, and spiritually (which I think also counts).

Elder · 09-09-2010, 16:33

Good Luck Eli, and Blessings.

Retread · 11-21-2010, 23:42

I was initially supposed to leave for SFAS last March, but due to some paperwork hiccups, I am in a holding pattern. Hopefully I will be getting there soon, it looks like.

That said: 'Get Selected' is an excellent baseline. Start there. I have done the whole workout program twice now. I have also been using Stew Smith's 'Ranger/SFAS Prep handbook' with great results. I also did SEALFIT for a few months.

The workout in Get Selected is a good place to start, because it gets you into the minimum shape you need to be in to be successful at SFAS. If you get to the point that you can complete the workouts as prescribed with relative ease, it's time to mix it up.

SEALFIT is great for core strength and endurance, but doesn't do enough for long-distance runs or rucking. If you are going to do that program, you need to add extra running and plenty of rucks. It is also very easy to over-train on this program.

About the best balance I think I've found so far is Stew Smith's book. It has something like 16 or 20 weeks of workouts planned in the back, with plenty of long-distance runs, rucking, sprinting, and swimming planned in. That's not to say I don't do a Crossfit or SEALFIT day every now and again for the benefit of the Olympic lifts and such, but it's a good program if you don't like to or don't have time to plan out a balanced PT/ruck regimen.

As the guys on here have been saying, time and time again: There is no substitute for time under ruck. The two biggest PT events you will have to make are the 6 mile run and the 10 mile ruck. That's AFTER scoring high enough on an APFT with pullups. You will also be doing forced marches and transition rucks from place to place. Not to mention Team Week.

If what you are doing doesn't focus on those areas, you are setting yourself up for failure.

One final note: One of the things I have been trying out lately is short, heavy rucks while wet from the knees down. Maybe once every two weeks. It has shown me very quickly which areas of my feet aren't hardened up enough yet. Ruck weight on these is around 65-70# dry, for about an hour max. Otherwise I start one week at 35# dry, twice a week, then 45# dry, then 55# dry, then back down to 35#. I cycle these to help build up pace speed, and try to avoid breaking myself down. I'm currently at 12 miles in 2hr 45min. My goal is 2hr 30.

Dalik · 11-22-2010, 18:55

I'm doing TRX, for upper body, core and muscle endurance. Run about 20-25 miles a week. Need to peak up on rucking. Working out by Stew Smith's programs. Just ordered "Get Selected".
Thank you all for your input. Stay SAFE!