Getting in shape for Selection

[Kyobanim]

I found this while cleaning out my hard drive and thought someone might benefit from it. I can't remember where I found it or if it has been posted here before.

Attaining physical fitness is not an overnight process; the body must go through three stages:

a. The first is the toughening stage, which lasts about 2 weeks. During this time the body goes through a soreness and recovery period. When a muscle with poor blood supply (such as a weak muscle) is exercised, the waste products produced by the exercise collect faster than the blood can remove them. This acid waste builds up in the muscle tissue and irritates the nerve in the muscle fiber causing soreness. As the exercise continues, the body is able to circulate the blood more rapidly through the muscles and remove the waste material, which causes soreness to disappear.

b. The slow improvement stage is second stage in attaining physical fitness. As the body passes through the toughening stage and continues into the slow improvement stage, the volume of blood circulating in the muscle increases and the body functions more efficiently. In the first few weeks the improvement is rapid, but as a higher level of skill and conditioning is reached, the improvement becomes less noticeable. The body reaches its maximum level of performance between 6 and 10 weeks. The intensity of the program and individual differences account for the variance in time.

c. The sustaining stage is the third stage during which physical fitness is maintained. It is necessary to continue exercising at approximately the same intensity to retain the condition developed.

Physical workouts

Physical workouts should be conducted a minimum of 4 days a week; work out hard one day, easy the next. A hard and easy workout concept will allow maximum effort for overloading both the muscle groups and cardiorespiratory system; it will also prevent injury and stagnation in the program. For example: Monday, Wednesday, and Friday--Hard workouts (over-loading of muscles) (Saturday used for extra long workouts). Sunday, Tuesday, and Thursday--Easy workouts. This is the time to practice swimming and work on overall fitness; sprints, pull-ups, push-ups, and especially stretching.

Prior to each workout, 10 to 15 minutes should be devoted to performing stretching exercises. Additionally, the USAJFKSWCS Surgeon recommends a well-balanced diet be incorporated with this recommended PT program and that daily fluid (water) intake be increased.

Week 1: (Only hard workout days are listed here. Make up your own workouts on your "easy" days.)

Day 1: See what you can do. Do the best you can do.
(a) APFT (maximum performance in all events, see what you can do).
(b) One hundred-meter swim (nonstop, any stroke, do not touch the side or bottom of the pool).
(c) Force march with 30-pound rucksack, 3 miles in 45 minutes (along road) or 1 hour if cross-country. (Wear well broken-in boots with thick socks.)

Day 2:
(a) Three sets of push-ups (maximum repetitions in one-half minute period).
(b) 3-mile run (moderate 8 to 9 minute mile pace).
(c) Rope climb or three sets of pull-ups (as many as you can do).
(d) Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along a road) or 1 hour and 40 minutes (cross-country).
Day 3: Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).
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Week 2:
Day 1: Repeat of day 3, week 1 (forced march), extend distance to 8 miles with 35-pound rucksack in 2 hours (along a road) or 2 hours and 40 minutes (cross-country).

Day 2:
(a) Three sets of push-ups, pull-ups, sit-ups (maximum repetitions in 35-second period three times).
(b) Run 5 miles (moderate 8 to 9 minute mile pace).
(c) Three sets of squats with 35-pound rucksack (50 each set). Go down only to the point where the upper and lower leg forms a 90-degree bend at knee.

Day 3: Forced march with 35-pound rucksack, 10 miles in 3 hours (along a road) or 4 hours (cross-country).
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Week 3:
Day 1:
(a) Four sets of push-ups, pull-ups, and sit-ups (maximum repetitions in 40-second period).
(b) Run 4 miles (fast to moderate 7 to 8 minute mile pace.)
(c) Four sets of squats with 40-pound rucksack.
Day 2: Forced march 12 miles with 40-pound rucksack in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
Day 3:
(a) Four sets of push-ups, sit-ups, pull-ups (maximum repetitions in 45-second period.)
(b) Run 6 miles (fast to moderate 7 to 8 minute pace).
(c) Four sets of squats with 40-pound rucksack.
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Week 4:
Day 1: Forced march 14 miles with 50-pound rucksack in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
Day 2:
(a) Four sets of push-ups, sit-ups, and pull-ups(maximum repetitions in 1-minute period).
(b) Run 6 miles (fast to moderate 7 to 8 minute mile pace).
(c) Four sets of squats with 50-pound rucksack.
Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 45 minutes (along a road) or 6 hours (cross-country).
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Week 5:
Day 1:
(a) Run 3 miles (fast 6 to 7 minute mile pace).
(b) Five hundred-meter swim (nonstop, any stroke, but not on your back).

Day 2: APFT. You should be able to achieve a score of at least 240 (minimum of 70 points in any one event) in the 17 to 21 year age limit. If not, workout harder.

Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 30 minutes (along a road) or 6 hours (cross-country).
Considerations.
a. For forced marches, select boots that are comfortable and well broken-in (not worn out). Wear lightweight fatigues and thick socks (not newly issued socks). Army issue boots are excellent if fitted properly.
b. Utilize map and compass techniques whenever possible during forced march cross-country workouts.
c. Insoles specifically designed to absorb shock will reduce injuries.
d. Practice proper rucksack marching and walking techniques:
(1) Weight of body must be kept directly over feet, and sole of shoe must be flat on ground taking small steps at a steady pace.
(2) Knees must be locked on every step in order to rest muscles of the legs (especially when going uphill).
(3) When walking cross-country, step over and around obstacles; never step on them.
(4) When traveling up steep slopes, always traverse them; climb in zigzag pattern rather than straight up.
(5) When descending steep slopes, keep the back straight and knees bent to take up shock of each step. Dig in with heels on each step.
(6) Practice walking as fast as you can with rucksack. Do not run with a rucksack. When testing, you may have to trot to maintain time, but try not to do this during training, it may injure you.
(7) A good rucksack pace is accomplished by continuous movement with short breaks (5 minutes) every 6 to 8 miles.
(8) If you cannot ruckmarch, then do squats with your rucksack. (One hundred repetitions, five times or until muscle fatigues.)
e. On each day (not listed in training program) conduct less strenuous workouts such as biking and short or slow runs. To compliment push-up workouts, weight lifting exercises should be included (for development of upper body strength) in easy day workout schedule. Swim as often as you can (500 meters or more).
f. Once a high level of physical fitness is attained, a maintenance workout program should be applied using the hard and easy workout concept. Once in shape, stay in shape. Do not stop this 5-week program. If you have met all the goals, then modify program by increasing distance and weight and decreasing times. Be smart, don't injure yourself.

Final notes

a. Do not expect to get "free" time from your unit to work out so you can come to SFAS. The responsibility to get in shape is yours and yours alone. Work out on your own time if that is all you have. If you go to the field, work on strengthening drills: Push-ups, sit-ups, pull-ups, squats (with extra weight) when you can, as often as you can. The mission is to get in shape.

b. Eat things that are good for you and stay away from junk food and fat foods.

c. You need to be in very good shape and able to carry a rucksack day after day for the entire time you are at SFAS. This is an assessment of you. We do not teach or coach you to get through SFAS. You will be challenged.

d. The Army Research Institute (ARI) has been able to closely correlate performance on the APFT and a 4-mile rucksack march with success in SFAS. During fiscal year (FY) 89 and FY 90 ARI evaluated the cumulative APFT score (17 to 21 age group standard) with the percent of candidates who started SFAS and who passed the course. The average PT score for SFAS graduates is 250. The average PT results are depicted below:
APFT Score Percent Passing Course
206-225 31
226-250 42
251-275 57
276 or higher 78
The higher the APFT score, the better the percent that passed the course. You need to be in top physical condition and you should do well in SFAS.

e. ARI evaluated the ability of SFAS students to perform a 4-mile ruckmarch in battle dress uniform (BDU), boots, M-16, load bearing equipment, and a 45-pound rucksack. The overall average 4-mile ruckmarch time for graduates is 61 minutes. The average PT results are depicted below:
Ruckmarch Time (Min) Percent Passing Course
54 and less 81
55-64 63
65-74 34
75-84 10
The less time to complete a 4-mile ruckmarch, the better the percent who passed the course. The Soldiers who prepare for SFAS through PT should succeed at SFAS.

Thanks, Sir/Kyo (?)!

Good additional knowledge for when the gym card runs out at the end of June.

Martin - who now has a heart rate monitor to try out tomorrow.

[The Reaper]

That is right out of the SFAS Prep Handbook.

I have posted it before myself.

Good info.

If you cannot complete the program successfully, or meet the standards that the ARI considered predictive, you should probably reconsider your SF options and prep harder, or find a new MOS.

TR

[Jack Moroney (RIP)]

[QUOTE=Kyobanim]
c. The sustaining stage is the third stage during which physical fitness is maintained. It is necessary to continue exercising at approximately the same intensity to retain the condition developed.

QUOTE]
Good post. It is the sustaining stage that becomes an increasingly difficult challenge with age. The target of the mind slips from what is desired to what is possible and recovery from minor injuries that were once an inconvenience becomes matter of impatient and imprudent attempts to deny the aging process so that sustaining actually becomes a giant "do-loop" of re-toughening, re-improving and re-sustaining at ever increasing frequencies of shorter and shorter duration. That and a lot of motrin/aspirin/flexeril and the understanding that it all beats a dirt nap!

Jack Moroney

[Kyobanim]

Col Jack, you got that right. Sometimes I think getting there was easier than keeping it there. My mind says you can do that and my body says who the hell are you talking to?

I must have snagged this when you posted it last time, TR. It's a good motivator even if you're not trying for SFAS.

[x95lee]

Thank you for posting this. Several prior keyword searches hadn't yielded The Reaper's prior posting of this info (my error - failed to use proper keywords). The training suggestions re ruckmarching is enlightening; I hadn't integrated ruckmarches into my training regimen, but certainly will in the immediate future.

Best,
x95lee

[TFM]

You can find that info and more here

http://www.usarec.army.mil/hq/sfas/

From my personal experience with the five week program, on areas where you are weak, you may need to spend a lot more time (to get 300). In my case, thats an understatement. I'm trying to get my pushups from 54 (already tired from running) to 71. If anyone has used a plan to do something like this that has worked, let me know. Right now I have a strategy of my own, but only time will tell.

[Razor]

I used the SFAS Prep program, and attribute my acceptable physical performance during Selection to following it. Keep in mind that when I felt capable, I would increase the standards set forth for each workout slightly to ensure the workout was sufficiently challenging (i.e. doing a 4hr ruck in 3:45, or running an 8 minute/mile run in 7:30). Note that I emphasized the word 'slightly'. The key is knowing what you're capable of doing, and trying to push just a little bit harder each time.

TFM, as for push-ups, my experience was that I could increase my repetitions by incorporating a variety of workouts, to include 3 sets of max reps in 2 mins/1 min/30 sec respectively (alternating push ups and sit ups for each time limit), doing 3-4 sets of 1/2 my rep max (again, alternating p/u and s/u), doing the same thing with wide, normal and narrow hand placement, doing a pyramid workout (this works well when done with a buddy; one pushes while one rests), and doing the old 'deck of cards' workout. One thing I did find for me, however, is that I had better push-up performance when I also included weight training in my workouts, rather than body-weight only exercise. The few times I abandoned weight training and did only push-up workouts, my APFT push-up max reps dropped by 5-7 reps. That's me, though; you need to experiment to see how your body adapts to various exercise. FWIW, I was never a big push up performer; I was of the lean/fast body type. I always scored between 290 and 300 on the APFT, maxing the run and sit ups easily, but really having to work to get close to max on the push ups. You just have to work with what you're given, genetically.

[TFM]

What I have recently started doing is this:

Max reps 2 min.
40-60 sec rest between sets
do as many as I can each set
total 4-5 sets
rest 8-10 minutes
repeat 4 times= about 300pushups

Thats where I'm at now.
I've tried a lot of other stuff, but my pushups seem to have the slowest improvement. Does this sound reasonable?

[The Reaper]

Originally Posted by TFM

What I have recently started doing is this:

Max reps 2 min.
40-60 sec rest between sets
do as many as I can each set
total 4-5 sets
rest 8-10 minutes
repeat 4 times= about 300pushups

Thats where I'm at now.
I've tried a lot of other stuff, but my pushups seem to have the slowest improvement. Does this sound reasonable?

Focus on doing good push-ups, rather than a lot of bad push-ups.

TR

[Jack Moroney (RIP)]

Originally Posted by Razor

I
TFM, as for push-ups, The few times I abandoned weight training and did only push-up workouts, my APFT push-up max reps dropped by 5-7 reps. That's me, though; you need to experiment to see how your body adapts to various exercise. .

TFM-Razor is not alone in this aspect in prep for push-ups. I have had the same problem with cutting back on the weight training and doing only body weight training. For me push-ups were more a matter of endurance than strength-but strength gained through weight training also helped my endurance. When I was little I was routinely well over 300 lbs on my bench presses and was always able to max out on the push-ups. However, with deployments and duty requirements cutting into PT I found regardless of how many and what types of push ups I did I could not increase my output until I got back into a weight training routine in conjuction with normal PT. So for me to meet my own standards I had to incorporate weight training with normal push ups to continue to advance to the levels I wanted. I would give Razor's recommendation a try and I think you will be pleasanty surprised.

Jack Moroney

[TFM]

Will Do. For a while I was only doing the gym, and when I got down to do pushups I was disappointed. I figured I needed to do both, but juggling all this stuff has been hectic. Thanks for all the good advice.

[Kyobanim]

TFM, one more suggestion for you. Let someone else count your pushups. Then just zone out while you do them, sing a song in your head, anything to keep from counting. i'll bet you can physically increase the count but your mind is telling you that you've had enough.

Just a thought.

[lksteve]

Originally Posted by Kyobanim

TFM, one more suggestion for you. Let someone else count your pushups.

then divide that number by two...be hard on yourself...be very hard on yourself...

[dedeppm]

I don't know if anyone else does this, but if you know how many reps you want to do, as in my case where I am working on multiple sets of specific numbers of reps, start counting backwards when you hit the halfway mark. Especially on those last few, it's easier to visualize the finish line if you're thinking of low numbers instead of high ones. I know, it's entirely mental, but so is much of PT.