What are you currently doing to prep for SFAS or SFRE

[Ambush Master]

Guys, I don't know if this topic has come up before. A search yielded nothing. I figured I'd put this here instead of starting a new thread.

Does anyone ever feel like they could always be doing more? I always do my best and leave it all out on the field, trail, gym, but at the end of the day feel like I need to do more. I don't want to over train, but I want to make sure that I'm doing everything that I can to prepare myself. I know it'll be a kick in the nuts either way, but I feel like I can lessen the pain in part by sweating now.

I realize this is opening Pandora's box and I could get smoke checked for bringing this up, but it's learning, albeit hard learning, and I accept it.

I thank you all for your time and dedication to this forum.

Mate

Assuming that you really are preparing as well as you can, I think that is the attitude you should have, until you arrive.

Then you should be comfortable that you have done everything you possibly could to prepare yourself, and rely upon your training to sustain you.

Too late to worry about it, at that point, and you should focus on completing each task you are given to the best of your abilities.

Good luck.

TR

If you are already "Looking Over Your Shoulder" YOU ARE TOAST!!!

Either Think Positive..................or DON'T THINK AT ALL!!

Later
Martin...................(Who's Son Graduated the Q This Year!!!)

[CW1287]

Gents,

I know it has been said before, but make sure you focus on rucking on uneven terrain. You will know what I mean if you do it for the first time, your calf muscles, hamstring, and groin will pay if you do not! It has also made me much faster on flat surfaces.

Just finished the Bastogne Memorial Perimeter walk, awesome event. 22KM, and I was the only person crazy (or dumb) enough to do it with a 60 lb ruck on his back!

Also been doing 200-300 push ups and sit-ups per day as I work.

Chris

[Horrible]

Doing the military athlete APFT prep program. 2 weeks in and it has already yielded great results! I have 6 months until the next SFRE so I can do this program a few times then utilize the ruck program to round out the training cycle.

[kozak]

Gents,

I know it has been said before, but make sure you focus on rucking on uneven terrain. You will know what I mean if you do it for the first time, your calf muscles, hamstring, and groin will pay if you do not! It has also made me much faster on flat surfaces.

Just finished the Bastogne Memorial Perimeter walk, awesome event. 22KM, and I was the only person crazy (or dumb) enough to do it with a 60 lb ruck on his back!

Also been doing 200-300 push ups and sit-ups per day as I work.

Chris

I wish we had some uneven terrain, even a small sized hill or two. East coast Florida is just too flat, and I miss the mountains. I think the closest I have to replicating that is running and rucking in soft sand either at the beach (early in the morning to avoid the weird stares towards a guy with boots and his dad's old alice pack) or at the trails in our "woods".

And for the actual subject of the thread. I run 5-6 days a week (30-40 mpw) not for SFAS but because I just like running. Other than that, high reps of your basic calesthenics (pressups, pullups, squats, etc) and rucking. And of course, my favorite, long open water swims in constantly 70-75 degree water.
Any other hopefuls in the Space Coast area, PM me.

[HNEP]

I do a ton of CrossFit, and I do a lot of sit up/push up drills. I ruck about once every other week about 4 miles, I'm not trying to ruin my back before I even get in the Army.

[The Reaper]

I do a ton of CrossFit, and I do a lot of sit up/push up drills. I ruck about once every other week about 4 miles, I'm not trying to ruin my back before I even get in the Army.

I don't think you get it.

You will take an APFT once during SFAS. You will be rucking hard, at distances several times what you are doing, every day.

Best of luck.

TR

[jurisdoctor]

I don't think you get it.

You will take an APFT once during SFAS. You will be rucking hard, at distances several times what you are doing, every day.

Best of luck.

TR

Actually, I think you do get it.

The Army is possessed by this illusion that 'rucking' is some mythical enterprise requiring a great deal of practice and preparation. It's just #$%ing walking, for a while, with some weight on your back.

Continue your approach - which will make sure your body is strong and will hold together for three weeks of mild abuse. Additionally, you will peer high during team week when you can carry heavy things and your teammates who ran the ruck march are buckling.

[HNEP]

I don't mean to bust balls, or be disrespectful, but my buddy is finishing up the qcourse, and said during selection he rucked like times, and while ding the star course, a obviously team week, but its nothing insane.

[ZonieDiver]

I don't mean to bust balls, or be disrespectful, but my buddy is finishing up the qcourse, and said during selection he rucked like times, and while ding the star course, a obviously team week, but its nothing insane.

Would you do English-speakers a favor and rephrase this? Maybe it's me, but I have NO idea what you're trying to express, or to whom you are responding (quoting works wonders for that).

Thanks.

Oh... and 'my buddy stories' are always wonderfully accepted in this forum.

[ZonieDiver]

Actually, I think you do get it.

The Army is possessed by this illusion that 'rucking' is some mythical enterprise requiring a great deal of practice and preparation. It's just #$%ing walking, for a while, with some weight on your back.

Continue your approach - which will make sure your body is strong and will hold together for three weeks of mild abuse. Additionally, you will peer high during team week when you can carry heavy things and your teammates who ran the ruck march are buckling.

Originally posted by The Reaper
I don't think you get it.

You will take an APFT once during SFAS. You will be rucking hard, at distances several times what you are doing, every day.

Best of luck.

TR

Hmmmm. Were I a candidate, I wonder which of these conflicting opinions I'd choose to follow?

[MR2]

Hmmmm. Were I a candidate, I wonder which of these conflicting opinions I'd choose to follow?

:cool:

[HNEP]

Would you do English-speakers a favor and rephrase this? Maybe it's me, but I have NO idea what you're trying to express, or to whom you are responding (quoting works wonders for that).

Thanks.

Oh... and 'my buddy stories' are always wonderfully accepted in this forum.

Wow, that was a grammatical nightmare, that is fair, I am replying off of my phone. However, he is a friend who has given me a lot of knowledge and help. I do not believe he would steer me wrong, and I was not trying to tell a 'my buddy' story, I was simply explaining my reasoning for only a small amount of rucking.

[The Reaper]

Actually, I think you do get it.

The Army is possessed by this illusion that 'rucking' is some mythical enterprise requiring a great deal of practice and preparation. It's just #$%ing walking, for a while, with some weight on your back.

Continue your approach - which will make sure your body is strong and will hold together for three weeks of mild abuse. Additionally, you will peer high during team week when you can carry heavy things and your teammates who ran the ruck march are buckling.

And the size of your sample group would be, for this revelation?

I guess we can get rid of that foot prep advice as well, too. Why bother, it is just walking long distances, with some weight on your back, right?

Is your advice tracking with what SWCS currently recommends for SFAS prep?

No one is suggesting running with a ruck, BTW. Just several rucks per week over the prescribed distances, with the recommended weight.

TR

[jurisdoctor]

Sample size being myself and most of those around me in both SFAS and the Q who consistently finish at the top of their peers physically across the board.

Additionally this comports with my athletic background outside of the military, which is far and away more challenging and accomplished.

I don't know if it comports with what SWCS recommends, and I don't really care. My goal is to give someone firsthand advice for success who is genuinely seeking. My experience has been that large bureaucratic institutions rarely lead the way in whatever sandbox they play in, this is due to the very nature of their organization.

I can tell you that in the Q we are still going on weekly 'ruck marches,' which for most of us in good shape are a waste of time.

If you've never walked with weight on, then certainly throw something on your back every now and then (as he has stated he's doing) and get your feet ready for the additional load bearing. But if you think simply 'rucking' is going to prepare you for the hours of heavy load bearing inherent in team week events you are sorely (good pun, eh?) mistaken.

Bottom line, SFAS is not that hard, it is just hard enough to cull out most of the riff raff. There are certainly better ways to prepare than others (which I encourage), but anyone who has abided a half decent training regimen will not have a problem physically.

[Surgicalcric]

...this comports with my athletic background outside of the military, which is far and away more challenging and accomplished...

I dont know about the rest of the QPs here but I am impressed... :rolleyes:

Stop comparing your accomplishments, whatever they be, to SF. It will be your undoing if/when you make it to a team.

[Peregrino]

It's OK, let him go. He already knows all the answers and his personal life experiences are the pattern for everybody. If they pay attention to him, they can ignore institutional training programs designed to maximize throughput in favor of an extreme athlete program that's all sexy and "stuff". If he graduates the SFQC, and gets to an ODA he'll have plenty of time to figure out why he's spending his time sitting on his rucksack in the hallway wondering why nobody likes X-rays. Course his fellow X-rays who have broken the code, proven themselves, and been accepted may not appreciate him reinforcing the stereotypes they've struggled to overcome.

jurisdoctor - You're in for a rude awakening. I don't know why you enlisted or what your motivations were for selecting SF, but I think you're about to be very disillusioned. The Regiment is evolving, our mission set is changing, and within 3-4 years you will not recognize whatever you thought you were enlisting for. Good luck. To be fair though - thank you for volunteering to serve. Within your peer group you are a genuine rarity. I wish you every success. But I'm not holding my breath that you'll find "fulfillment" in SF.

[jurisdoctor]

Not really looking to get into an internet forum debate here, so I'll be brief.

His question was about physical preparation, of which I know quite a bit, coupled with recent experience in the Selection process.

When it comes to UW (and most anything related to the military) I know next to nothing and am eager to learn from those that have been there before me.

And thank you, not a common choice for sure. Not looking for fulfillment, just contribution. But yes, it has been a somewhat disillusioning experience. A topic for elsewhere.

(And not that it matters, but I am not strictly speaking 'an xray').

[HNEP]

Sorry guys, I did not mean to start an argument, just simply stating what I did and why. I will go to selection give my best, and if my best is not good enough, I'll come back until it is, it's simple really.

[Dozer523]

. . . physical preparation, of which I know quite a bit, coupled with recent experience in the Selection process.
. . . I know next to nothing and am eager to learn from those . . .
Not looking for fulfillment, just contribution. But yes, it has been a somewhat disillusioning experience. A topic for elsewhere.
(And not that it matters, but I am not strictly speaking 'an xray'). Oh Boy! Here WE go!

I see you are an Elite mountaineer. I watch National Geographic so I get the distinction. :rolleyes: I've also been on an SF Mountain Team and it was never anything like National Geographic :mad: My point is: we don't now (nor will anyone later) care that you are a John Roskelley if you get to a Mountain Team as the new Rope Monkey.(If you are John you still owe me a beer from the Spokane Club locker room)

Umm, did you pass "selection" or is that part of your disillusionment?
Knowing next to nothing is a good thing! Especially if you keep your mind, ears and eyes open and mouth shut (fingers too)

Contributing v. Fulfillment. Seriously, now . . . You might want to reassesses your SF motives. Contributing is good but you can do that through CFC and AER, and probably "contribute" more that way. "Fulfillment" is really what it IS about here because there's a total commitment part to SF. Think I'm kidding? Look around here at all the guys who suffer daily from the beating SF gave them over the years and yet (alone cuz their wives left em) . . . notice the gleam that comes to their eye when they think back.
My concern: Why an attorney would seek to join an SF NG unit. And from my reading of your recent posts it appears you just want the beret. You are not coming across to me as a guy who wants to hump the SF ruck. I hope I'm wrong but I don't have to worry about it. You should make sure I'm wrong or your time in SF won't be fun, won't be long, and won't look good on a resume.

It matters if you bring it up. Not "strictly speaking an x-ray" . . . So are you a special dispensation case? Being "special" in Special Forces is generally frowned on too.

[Trapper John]

Not really looking to get into an internet forum debate here, so I'll be brief.

His question was about physical preparation, of which I know quite a bit, coupled with recent experience in the Selection process.

When it comes to UW (and most anything related to the military) I know next to nothing and am eager to learn from those that have been there before me.

And thank you, not a common choice for sure. Not looking for fulfillment, just contribution. But yes, it has been a somewhat disillusioning experience. A topic for elsewhere.

(And not that it matters, but I am not strictly speaking 'an xray').

Oh Boy, here we go again :eek: JD a piece of unsolicited advice - ratchet down the rhetoric, engage brain before mouth, and gain some SA. I would suggest the search button and look at XZRs posts. You are starting down a path you don't want to travel.;)

[Groleck]

Cardio:
2-3 runs per week, varying pace and distances.
1-2 ruckmarches per week, varying distances.
3 20-30 minute sessions on the elliptical after weight training.

Weight training: (3 days per week)
Back - Weighted Pullups, Deadlifts, Lat Pulldowns, Bent Over Rows
Chest - Bench Press, Dumbbell Press, Cable Crossovers, Dumbbell Flyes, Pushups
Shoulders - Overhead Dumbbell Press, Front Shrugs, Rear Shrugs, Reverse Flyes, Lateral Raises
Arms- Dumbbell and Cable Curls, Skullcrushers, Rope Extensions

Abdominal training 3x per week consisting of decline weighted situps, leg raises, abdominal machines and PFT situps.

I've attempted to maintain strength by staying in the 1-10 rep range, depending on exercise, but also increase intensity for other exercises by supersetting same-muscle exercises with minimal rest. Pushups are performed during and at the end of the chest weightlifting routine, in order to boost endurance and get acclimated to performing high rep exercise while fatigued.

I've read and reread "Get Selected" and my favorite part is the tidbit about using physiology to my advantage. Namely, I've enjoyed smiling and being a little more "chipper" even during pain and exercise, which surprisingly makes the prep process more enjoyable and may even enhance mood.

Awaiting the book "Lions of Kandahar" to come in, and reading "Fearless" by Eric Blehm. Also read "Chosen Soldier" and practicing foot care drills and soon to get a crash course in orienteering from a knowledgeable coworker. I have also altered my sleep habits to wake at 5:30AM, and it's amazing how much I can get done in a day now.

Can't wait to ship out, do my best, and help the other candidates if I can.

Enthusiastically preparing, :D

- Groleck

[HNEP]

As of lately, I up'd my miles I've been putting in per-week, and now I am little scared of shin splints, that being said I started taking my moms spin class around twice a week, and don't knock it until you try it, its great alternate cardio! Would definitely recommend some of you guys to go try one.

PS - Took you guys advice and also up'd the amount I have been rucking as well!

[TXGringo]

Ruck 2x week
Run 3x week
Starting Military Athlete's APFT program next week.

[Dozer523]

A I started taking my moms spin class around twice a week, and don't knock it until you try it, its great alternate cardio! Would definitely recommend some of you guys to go try one. Spin is one of those exercise classes where it DOES NOT pay to be the lead dog.
Ummmm, make sure your Mom is next to you or behind you -- definitely NOT in front of you.

[x0msg]

Additional training material for anyone who wants it. Between reading through Get Selected for Special Forces and these docs, there's plenty of recommended training covered.

:lifter

[x0msg]

Ran into file attachment limits. Here's the 6 week program.

:lifter :lifter :lifter

[HNEP]

Ummmm, make sure your Mom is next to you or behind you -- definitely NOT in front of you.

My mom teaches it, so she is in front of the class, but facing us, thank heavens.

[SomethingWitty]

Ruck marched 4 miles today with a 45lb pack.

Going to be rucking to the gym, lifting weights, and then rucking over to the track for a 2 mile run and sprints for 5 days next week. That will be around 8.5 miles of rucking per day.

Only got a 282 on the PT test I took this week; IT'S NOT A 300.

Are rainbow suspenders, daisy duke short shorts, and knee high purple socks are an acceptable PT uniform for Future Soldier training?

[mjbwarrior]

Forced ruck marches 55+ lbs. plus water. Last ruck was 12:45 min pace over 10 miles along a road. Not breaking any records here but not a bad pace either.

Night land nav with 55+ lbs. ruck plus water on the HAAF land nav course 3 - 4 hour sessions. Granted it's a small area but just getting used to doing it at night was a benefit. The course here isn't used much I don't think and it's dense in many areas. Can't see shit until the eyes are adjusted and using any light forces me to constantly adjust to the dark. I try to use the light as little as possible so I can see what the hell I'm doing in the dark... make sense?? Using less light to see better... WTF. Anyhow, that was some good training until I was told it's a nogo because I don't have proper authorization to be out there using the course. Sooooo... either I go and don't get caught (not a great idea) or navigate off the course at night using other points... best I can come up with to get more land nav time. Not much to use here in Savannah to facilitate the need.

Running, strength training, building hand strength, rucking rucking rucking...

[Lighthouse]

I just created this program this week and so far it's going good. Any feedback I greatly appreciate.


My current program involves 4 days dedicated solely to strength and conditioning. 1 day for upper body and core, 1 for lower body and core, and 2 for energy system work. In addition I two days of ruck marching; 1 short distance heavy load( less then 5 miles over 50 lbs) and another of long distance light load (10-12 miles under 45 lbs). I also do Brazilian Jiu-Jitsu and an APFT scheduled every other week in place of the short heavy rucks.

As far as the APFT is concerned which one is being used at SFAS? Are they still using the 2 min PU and SU followed by a 2MR or have they began using the new APFT?


My college CPR teacher is also a red cross swimming instructor so once she lets me know what day she's available I'll work around that.

[OneLife]

I was wondering how early is too early when starting to train for SFAS. Is five years too long?

[Pastor]

I am doing the Training the Tactical Athlete:[I]Special Forces Assessment and Selection workouts. I did change (lessen) the actual weight training workouts a little bit, but everything else (runs, rucks, everything) I am following to the T.

I lessened the weight training because I don't need it as much (I have been very active in competitive Oly lifting for years now) and know exactly how much I can recover from in regards to weight training. Plus I train weights VERY intensely (that comes with experience and balls with a barbell) so less is more warranted to me. Still 3 days/wk full body routines, though. When I say less, I am referring to the amount of SETS, nothing else. If I trained the way I know now with the exact protocol (sets/reps/intensity) they're asking for, I know that I WILL lose strength. So I have it down to one hard set per exercise.

I just created this program this week and so far it's going good. Any feedback I greatly appreciate.



Probably not a good idea. You don't wanna get to SFAS, fail, and say 'oh hell, had I only listened to what the experts said instead of my own thing, maybe I would have done better...

At least that's how I feel about it. I would rather prepare how instructed and fail and say 'well, at least I did my best' instead of doing my own thing and later saying 'maybe I should have followed instructions'.

Just me, though..

[Pastor]

I was wondering how early is too early when starting to train for SFAS. Is five years too long?

I have been lifting for competitions for almost ten years now.

I didn't really start getting REALLY good results until I was 18, and didn't start getting like HOLY SH!T strong until my 20's. I think my body just was unable to grow/get stronger at the rate it can now when I was 16.

I firmly believe that as long on one is not in bad condition and moderately healthy (doesn't live of off Monsters and crap like many youth do) you can achieve a VERY high level of performance in less than six months.

Obviously elite levels of strength take sometimes decades to build, but one can get in VERY good shape and VERY strong like I said, in about 4-6 mths.

[Parabellum36]

Unit PT in the AM followed by SOFWODs after work. Saturdays consist of rucking between 6-12 miles on Ft Bragg in Area K's mud, sand, and clay w/hills. Average between 12:45 and 13:30/mi.

Was introduced to this gem of a ruck march locale by the Cadre of GoRuck Challenge.

[OneLife]

I firmly believe that as long on one is not in bad condition and moderately healthy (doesn't live of off Monsters and crap like many youth do)

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

[Pastor]

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

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]

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]

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]

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]

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]

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 :boohoo

[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]

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.

[SonOfLiberty]

My original ship date was 20130220, but I broke my toe at the gym and the date got pushed back to 20130422. I bought a bike to keep up with the cardio. Everything had been going good until I went ass over handlebars and broke my wrist last Monday. My new ship date is up in the air depending on the healing process. Recruiter is saying sometime in September. I wasn't doing anything crazy the two times that I broke something, it just happened. I very well could have broken something walking up and down the stairs. I'm currently working just my core muscles because that's the only thing that doesn't involve hands or feet. If anyone has any suggestions lemme know. I'm bummed because all I want to do is ship out and be there, but at least this will give me more time to prepare. I'm staying positive, and working through it.


04/10/2013 - Just talked to Rob at Military Athlete and they've got a program for injured guys. Can't stop me!

[Agmundr]

Right now, my workout is built around this:

Day 1: Pushup improvement (10 sets of 25), core, distance run (usually around 4 miles)
Day 2: Pullups (10, 8, 6, 4, 2 pullups/10, 8, 6, 4, 2 chinups), overhead press, ruck
Day 3: Light full body circuit training, recumbent bike 45 minutes
Day 4: Repeat Day 1 with Tabatas for Pushup improvement and core
Day 5: Repeat Day 2 with 5 sets of max towel pullups
Day 6: Rest

Note that I've done 10 years of active Infantry, and I've got a pretty solid "Army fitness" type of foundation already.

I'm on Recruiting duty right now, so I live in a remote desert area in SoCal, which means nowhere to swim or climb ropes. I'm incorporating towel pullups on my Day 5 Pullup workout to help with the lack of ropes.

One thing that I really like about where I live is that we're at a higher altitude (approx 3800 ft), which always helps. Additionally, we have lots of mountains to hike on which I do when time and gas money to get to said mountains permits. I've been at it for about a month now and don't have a class date until October, so I'm starting nice and easy with distances and weights on the rucks and minding my feet.

One thing I'm really curious about: Everything I've read in Get Selected! as well as on here talks about toughening your feet using alcohol baths and such. However, on the SORB website there's some videos, and the guy recommends actually softening your feet by filing down calluses and using lotion. I'm sticking with the Get Selected! book's advice, but I was just curious if anyone had followed the advice given in the video, and if so how well it worked for you.

[The Reaper]

One thing I'm really curious about: Everything I've read in Get Selected! as well as on here talks about toughening your feet using alcohol baths and such. However, on the SORB website there's some videos, and the guy recommends actually softening your feet by filing down calluses and using lotion. I'm sticking with the Get Selected! book's advice, but I was just curious if anyone had followed the advice given in the video, and if so how well it worked for you.

Have you done a Search for that here?

No point in having people spend their time repeating their thoughts.

TR

[Agmundr]

Have you done a Search for that here?

No point in having people spend their time repeating their thoughts.

TR

I have, but perhaps my Search-Fu isn't strong enough as I didn't really find anything relating to that specifically. I did find some absolutely fantastic advice regarding toughening the feet, which I appreciate and apply, but regarding that video and the alternate preparation techniques, not so much. Like I said, I'm sticking with the tried and true methods discussed on here as well as Get Selected!, but am just curious if anyone has anything to share regarding experiences with the other method from the video.

[The Reaper]

I have, but perhaps my Search-Fu isn't strong enough as I didn't really find anything relating to that specifically. I did find some absolutely fantastic advice regarding toughening the feet, which I appreciate and apply, but regarding that video and the alternate preparation techniques, not so much. Like I said, I'm sticking with the tried and true methods discussed on here as well as Get Selected!, but am just curious if anyone has anything to share regarding experiences with the other method from the video.

Really?

I searched "feet lotion" and got several good threads which discussed this topic.

Try it and let me know what you find.

TR

[Agmundr]

Really?

I searched "feet lotion" and got several good threads which discussed this topic.

Try it and let me know what you find.

TR

Hey awesome, thanks! You found the weakness of my Search-Fu: I didn't the right keyword of "lotion".

[Jersey Dirtbag]

When I started training for SFRE/SFAS about a year ago, I had soft girly feet. I spent a few months just going out and training under a ruck until I'd get a couple of hot spots, and then either take the light rail or gently walk back to my apartment (I live in an urban area). Once I could handle 6-10 mile ruck events without hot spots, I maintained my feet by just going for one 8-12 mile hike in the mountains every weekend with my ruck (at a leisurely pace -- your feet will benefit from this activity regardless of your speed).

My point is that all this voodoo foot care that's designed to keep you from getting hot spots during your initial train-up is counterproductive. You won't develop the toughness you need to carry you through the endless miles under heavy loads at SFAS. During training, you should be pushing yourself to, but not beyond, your physical limit every time. That's how you expand your threshold of suck.

That said, I would suggest you take all the foot care advice you get (mine included) with a handful of salt because it's going to be very individual-specific. Get a general feel for what people are doing to train up for these events and then just keep training until you're able to meet the standards that are already out in the public domain. Developed a blister at mile 10? No need for any soul (or internet) searching; it just means you're not ready yet. Train more. Duh.

[5thgrp"C"]

For feet I chose the hard way of training:

Get to a beach, spend the day with your shirt off, drinking, and trying to impress women while playing football, frisbee, or soccer in the sand barefoot.

The alcohol and women take your mind off how much damage your actually doing to your feet. The next day is all recuperation or if your really made for SF do a hair of the dog day and get back on that horse.

On a more serious note, I wouldn't recommend this to be your ONLY training but it does help for those days you want to have some fun but still get some training in.
:lifter

[Dcox09]

Back on the training issue. I am currently following the "GET SELECTED!" workout. It seemed like a challenge and Id like to get up in the double digits of rucking.
When I first tried out at the NG SF unit near me, I DID NOT prepare like I should have. To "train up" I ran 2 miles once a week, id run a mile with my ruck maybe once every two weeks, and I weighed 145lbs. I did not know what I was getting into. After the first night of being on the training team, I started thinking why in the world am I doing this, do I really want it that bad; it was a huge gut check. I got over the mental part and just did it untill I either made it or got injured. Guess which one got me first :boohoo . That didnt stop me though. While recovering, I researched, read a ton of info on the history of SF, learned how to work out, then made plans to go back. After a year and a half of training I weigh 178 lbs and score 290+ on my PT tests :lifter
Honestly, I dont ruck as much as I should... Thats why I decided to nut up or shut up by using my free time on this deployment by following the workout and annotating my gains. I am already able to ruck further with 50lbs and my feet are gettin more tough as I go. I am anxious to see where I am after these 30 days and make my own SFAS plan... which will most likley include those God awful burpees :D . Anyways, Ill keep you posted on my progression and maybe I'll be able to help some of you out with my experiences. Happy rucking :munchin

[wethewilling]

Back on the training issue. I am currently following the "GET SELECTED!" workout. It seemed like a challenge and Id like to get up in the double digits of rucking.
When I first tried out at the NG SF unit near me, I DID NOT prepare like I should have. To "train up" I ran 2 miles once a week, id run a mile with my ruck maybe once every two weeks, and I weighed 145lbs. I did not know what I was getting into. After the first night of being on the training team, I started thinking why in the world am I doing this, do I really want it that bad; it was a huge gut check. I got over the mental part and just did it untill I either made it or got injured. Guess which one got me first :boohoo . That didnt stop me though. While recovering, I researched, read a ton of info on the history of SF, learned how to work out, then made plans to go back. After a year and a half of training I weigh 178 lbs and score 290+ on my PT tests :lifter
Honestly, I dont ruck as much as I should... Thats why I decided to nut up or shut up by using my free time on this deployment by following the workout and annotating my gains. I am already able to ruck further with 50lbs and my feet are gettin more tough as I go. I am anxious to see where I am after these 30 days and make my own SFAS plan... which will most likley include those God awful burpees :D . Anyways, Ill keep you posted on my progression and maybe I'll be able to help some of you out with my experiences. Happy rucking :munchin

I'm incredibly new here, so take what I offer with a grain of salt. Not selected, no SFAS, just experience with Army selection programs.

Rob Shaul of Mountain Athlete/Warrior Athlete has a good gasp of how to train a body for selection. Dig into his stuff if you can.

Build your core, and your back. Those muscles aren't there to look nice, they're there to re-enforce your spine when shit goes back. A strong gut and a strong back means your tender spinal column doesn't have to take much of any load.

Work with a shitty alice pack, and if they drop the MOLLE plastic garbage on you, you'll be ready.

Go into a selection as fat as you can handle. I use 5-10 lbs overweight, but whatever your APFT score can take, use. You'll lose it in a week or two.


Focus more on the runs. The most critical portion of making a runner want to quit is giving him no idea how long his run will last: train at 5 miles, be psychologically ready for 7+, and make 2 or less trivial. For the rucks, going on a stationary bike will work the same muscles as a ruck, albeit without the weight. Gradually increase your ruck to 60 lbs, and be sure to taper off before your actual selection date. Make a habit of recovering after efforts, meaning elevating feet while you sleep, and stretching after every event.

There's my BS advice. From what I hear, SFAS is 90% dealing with people who don't belong there, 5% gut, and 5% personal ability. Ensure you only worry about that 90%.

[wethewilling]

Back on the training issue. I am currently following the "GET SELECTED!" workout. It seemed like a challenge and Id like to get up in the double digits of rucking.
When I first tried out at the NG SF unit near me, I DID NOT prepare like I should have. To "train up" I ran 2 miles once a week, id run a mile with my ruck maybe once every two weeks, and I weighed 145lbs. I did not know what I was getting into. After the first night of being on the training team, I started thinking why in the world am I doing this, do I really want it that bad; it was a huge gut check. I got over the mental part and just did it untill I either made it or got injured. Guess which one got me first :boohoo . That didnt stop me though. While recovering, I researched, read a ton of info on the history of SF, learned how to work out, then made plans to go back. After a year and a half of training I weigh 178 lbs and score 290+ on my PT tests :lifter
Honestly, I dont ruck as much as I should... Thats why I decided to nut up or shut up by using my free time on this deployment by following the workout and annotating my gains. I am already able to ruck further with 50lbs and my feet are gettin more tough as I go. I am anxious to see where I am after these 30 days and make my own SFAS plan... which will most likley include those God awful burpees :D . Anyways, Ill keep you posted on my progression and maybe I'll be able to help some of you out with my experiences. Happy rucking :munchin

Oh. And a method of training I use is "Single Movement Mind Fuck/Single Movement Mind Conditoning", which is doing a single horrible workout over, and over, and over again until your mind is driving your body to work harder.

Examples:
Burpee-Broadjumps (Burpee, then leap) around a track for 1200m.
Tire Flips.
Burpee-pullups.

My training philosophy is to bring hell home to the point where it's trivialized, and to torture yourself physically/mentally to the point where few cadre would be able to do worse to you than you do to yourself.

[Bortz]

deleted

[Agmundr]

Agmundr,...
I was just selected (class 9-13) I saw a similar article about shaving and decided to try it. Some of the guys at selection def used the get selected method and it worked for some, but I also saw some feet that were so tore up I didn't think they would make the trek. I used a combination of the pedi-egg (looks like a cheese grater) a normal pumas stone after Epsom salt soaks and just some basic foot lotion twice a day. Also at SFAS I lathered my feet with Vaseline at night and slept in socks, didn't have one blister.

Awesome, thanks for the feedback.

As an update to my training, as of Monday I'm changing over to using the Military Athlete Operator Sessions and 8 weeks out will begin their Ruck Based Selection program. I've read an abundance of great things about both training methods and am looking forward to thoroughly having my rear handed to me.

[Cass]

Some reading I've done, includes:
Five Years to Freedom - James "Nick" Rowe
Training for Endurance - Philip Maffetone
From OSS to Green Berets - Col. Aaron Bank

[sterinn]

Running/Rucking-
I'm currently in the SORB Selected program with their scheduled distances/times and am out 5 days each week.
http://www.sorbrecruiting.com/Text/SELECTED_EBOOK.pdf

Running endurance building short format:
3 miles(increasing one mile every 3 weeks w/ 6 mile max) @ up to 7.5mph paces
once per week.

400m x 4 sprints w/200-400m light run between
once per week.

2 miles at best speed/effort (Average 14:10)
once per week

Utilizing the SORB program my short term goal is 13:30 average on my best effort 2 mile runs.

I've been running the SORB 2 mile prescription @ my best speed weekly. Averaging 14:10.
Each week I'm shooting to beat my 13:45 best and I haven't yet done that- I'm looking closely at my running data, diet, time of day/temp, etc- but I am putting out my best every time and I haven't quite found the formula..

Rucking each week-

Ruck 1 hour (I've been averaging 4min miles)

Ruck a prescribed distance @ 4min miles or less.
(6 miles progressing to 15 over the course of the program)

Strength-3 Days a week I do the suggested Strength workout. If the program suggest 3-4 sets I do 4, I stick to the rest times, and I substitute the sandbag for a kettle ball or weighted bar because I don't have a sandbag right now. At first, looking at the strength workout on paper it looked like it was a lighter duty program and I didn't believe I would get much out of it. I was wrong, it's a lot tougher especially because I have never been disciplined enough to stick to 30 or 60 second rest periods between sets.
---------------------------------------------------------------

Also included in the SORB program is information on Hydration Management which I'm measuring and applying.

Also I've been caring for my feet using their suggested method of foot file/lotion. I've had one sizeable blister on one foot which I had to take care of by cutting it open so that I could walk. Since that time (2 weeks ago) the blister spot of dead skin is gone and it's mostly healed around the edges. I haven't let the blister stop my speed/distances which probably has kept it from healing faster but I've since been very mindful of the socks I wear and am very conscious to take care of my feet 2x a day. Although it has been noticeable and sometimes uncomfortable especially when it was fresh, it's getting better and I think this foot program works for me.

For reading material I'm currently on "Unbroken" by Laura Hillenbrand.
I've read Get SELECTED and continually read everything online I can find on the same subject and I also read the ever loving crap out of these forums.

Any advice is welcome and will be very appreciated but that's what I'm currently doing as I'm waiting to hear back from MEPS for my REP63.

[Rshadows]

On the milbooks page they have a 6, 10, and a 14 week SFAS Prep guide. i have been following that and i have really noticed an inprovement. Before i found this i was doing the Horseman workout which is no joke. I leave for Selection friday so I will see if it has all paid off! if you want any of these workouts and cant fine them just PM me and i will get them to you.

[spottedmedic111]

I did the six week program and it was sufficient. More is better so your fitness level might not be your obstacle. I knew lots of fit candidates who didn't have the heart for selection, so look beyond PT as you prepare.

[theWolf]

I'm finishing week 5 of Military Athletes Selection Prep (v.3 from 2009). I've got my ruck pace up to 4.5 mph for 14 miles (no running or jogging). This weekend I'll do 16 miles. My 5 mile run is down from 41:30 to 37 minutes and change - I'm looking to bring this down to under 35 minutes before I report. My 2 mile is right at 13:45 (from 14:30) and I'd like this to be comfortable at 13:30.

I've been scrubbing my calluses (feet) with scraper thing and putting lotion on every day to keep the skin healthy and soft. I found a couple hot spots and blisters early on and have since taken care of them.

Packing list is looking good. Does anybody know if I can use the Tactical Tailor enhanced duffle bag? I can get them in black but didn't know if that will fly at SFAS.

[44025]

I'm finishing week 5 of Military Athletes Selection Prep (v.3 from 2009). I've got my ruck pace up to 4.5 mph for 14 miles (no running or jogging). This weekend I'll do 16 miles. My 5 mile run is down from 41:30 to 37 minutes and change - I'm looking to bring this down to under 35 minutes before I report. My 2 mile is right at 13:45 (from 14:30) and I'd like this to be comfortable at 13:30.

I've been scrubbing my calluses (feet) with scraper thing and putting lotion on every day to keep the skin healthy and soft. I found a couple hot spots and blisters early on and have since taken care of them.

Packing list is looking good. Does anybody know if I can use the Tactical Tailor enhanced duffle bag? I can get them in black but didn't know if that will fly at SFAS.
if you haven't bought a bag yet get the "dead hooker bag". use 2 gallon freezer bags to organize everything in it.

[hotshot]

if you haven't bought a bag yet get the "dead hooker bag". use 2 gallon freezer bags to organize everything in it.

Gentlemen,

Although many students may have purchased the "Gucci" bags, ensure that they are authorized for use during the SFQC (Not all phases are alike). The last packing list that I saw stated "civilian bags not authorized", this may have changed. However, I would not recommend spending your personal money on any sort of "Dead Hooker Bag", during the SFQC.

Students need to be able to move quickly with your gear on variable terrain. If you have a 150lb bag with skateboard wheels plus a ruck sack, have fun being the last guy dragging that thing on gravel. There will be plenty of other opportunities to contribute to Fayetteville's economy by purchasing "authorized/additional" packing list items.

Personally, I have always preferred using Aviators Kit Bag(s). They are easier to live out of than a duffle bag, and are usually listed as an optional item on military packing lists. Kit Bags are also easy to sling either on top of your ruck or carry in front of you. Lastly they are cheap ~$20.

CH

[The Reaper]

Gentlemen,

Although many students may have purchased the "Gucci" bags, ensure that they are authorized for use during the SFQC (Not all phases are alike). The last packing list that I saw stated "civilian bags not authorized", this may have changed. However, I would not recommend spending your personal money on any sort of "Dead Hooker Bag", during the SFQC.

Students need to be able to move quickly with your gear on variable terrain. If you have a 150lb bag with skateboard wheels plus a ruck sack, have fun being the last guy dragging that thing on gravel. There will be plenty of other opportunities to contribute to Fayetteville's economy by purchasing "authorized/additional" packing list items.

Personally, I have always preferred using Aviators Kit Bag(s). They are easier to live out of than a duffle bag, and are usually listed as an optional item on military packing lists. Kit Bags are also easy to sling either on top of your ruck or carry in front of you. Lastly they are cheap ~$20.

CH

Solid advice.

TR

[Powder]

The SFAS Milbook page had a whole thread about authorized bags, boots, etc. so that people could get a straight response on this type of stuff. Downside is that you have to be a CAC holder to get on the MilBook page since the last time I checked.

I second the Kitbag though. The full zipper also makes for easy access when you need get something rather than dump a duffel for the prize at the bottom.

In the end the best source would be your local SF recruiting station.

[JWil]

Just started a 5 week SFAS prep program from "usarec.army.mil" :lifter Highly motivated to see solid results on overall fitness prior to SFAS! My easy day was today which consisted of a 3 mile ruck march to the gym in 37 mins. Then a shoulder workout which was moderate weight, high reps. Then 3 miles back home. Has anyone used this 5 week workout prior to selection, and got selected?


Link to 5 week program: http://www.usarec.army.mil/hq/sfas/prepare.html

Current apft: 283/2 mile in 12:40 (not happy with score I want a 300)

Please help and guidance for setting myself up for success for SFAS!!

Thanks, James

[EMase]

Been using the THOR3 SFAS prep. Seeing good results.

[TCuneo]

The SFAS Milbook page had a whole thread about authorized bags, boots, etc. so that people could get a straight response on this type of stuff. Downside is that you have to be a CAC holder to get on the MilBook page since the last time I checked.

I second the Kitbag though. The full zipper also makes for easy access when you need get something rather than dump a duffel for the prize at the bottom.

In the end the best source would be your local SF recruiting station.

Could you please give a really brief summary of the allowed brands/models of bags? I don't have access to the page.


This SFAS Outbrief dated 8 February 2013 states on page 9 "1ea duffel or kit bag - no civilian bags"
http://www.slideshare.net/secondyankee/sfas-outbrief-8-feb

I'm looking to replace this hand-me-down from my father's backpacking days and I still have a lot of research to do.


Back on topic: Today I ran my first ever 7 miler, with a 8:32 pace. Obviously I have an extremely long way to go, but it's a beginning.

There's so much good information to ingest, I've spent hours tonight just reading.

[The Reaper]

Could you please give a really brief summary of the allowed brands/models of bags? I don't have access to the page.


This SFAS Outbrief dated 8 February 2013 states on page 9 "1ea duffel or kit bag - no civilian bags"
http://www.slideshare.net/secondyankee/sfas-outbrief-8-feb

I'm looking to replace this hand-me-down from my father's backpacking days and I still have a lot of research to do.


Back on topic: Today I ran my first ever 7 miler, with a 8:32 pace. Obviously I have an extremely long way to go, but it's a beginning.

There's so much good information to ingest, I've spent hours tonight just reading.

Just follow the instructions and get a Parachutist's Kit Bag before you go to CMK.

A magic bag will not make you any stronger, or faster.

TR

[TCuneo]

Just follow the instructions and get a Parachutist's Kit Bag before you go to CMK.

A magic bag will not make you any stronger, or faster.

TR

Understood. I'll find something practical. Rucking has been the funnest part of training so far.


Edit: To anyone else with the same question I had, a good answer to what sort of ruck to train with can be found in this thread from 2004.
http://www.professionalsoldiers.com/forums/showthread.php?t=1994&highlight=Rucksack

[KO Kid]

Ive been following the Horseman training program and combining it with the program in the book "Get Selected" so far I have been seeing great results from my custom plan. Need to ruck more but I have been trying not to injury my self since I hurt my knee. Im 30 days out from my ship date and I will add more rucking to my program. Any advice or tips on anything would be highly appreciated.

[Lucky308]

Following a CAG prep program, 6 days per week.

Today's event was a 5 mile ruck with a >1 hour completion time. Time at completion was 53:53, which equates to ~11min/mi

[futureSOF]

I just got my Belleville 390s in today, are they good boots to practice rucking in? From my understanding they're either one of the issues or very similar to standard issue boots thus negating the whole issued boots only vs. any approved boot at selection question that comes up.

[TCuneo]

I'm following the SWCS 5 week prep program. Yesterday I did my first ever 12 mile ruck with a time of 3:19 including breaks. I need to research what proper rain gear is because I doubt swimming trunks are it.

I used green superfeet insoles for the first time. They seemed to have less cushion than the default soles that my Rockies came with but they did the job fine. No blisters :lifter


Edit:

Did my first 14 miler with a 50lb pack in a touch under 4 hours including a couple breaks. Got some decent blisters on the balls of the feet, not exactly sure what the cause was. At one point I slipped in the mud and fell over, that was amusing.

I'm up to 11 pull ups and a 5 mile run time of 41:36. I'm looking forward to seeing where I'm at in 6 months. I'd like to be ready to enlist at the beginning of the fiscal year.

[highlander282]

I've been following the military/ mountain athlete 8 week ruck based selection program. It's designed by a guy named Rob Shaul, and he has all kinds of workouts that help build core strength and prevent injuries, especially injuries you might get from humping a ruck. His website is militaryathlete.com and he has countless instructional videos on YouTube.


He has several events that he has determined to be a good test of fitness before heading off to any type of military selection.

55 80lb sand bag get ups in 10 minutes
8 mile run in 64 minutes
10 unbroken rounds of 5 pull ups, 10 dips, 15 push-ups and 20 sit-ups with good form
18 mile ruck with 50lbs in 4.5 hours on hardball, 6 hours trail.


Not to be performed at the same time obviously.

I managed to knock all of these out just prior to heading to sfas next week, I'm sure they're good tests to see where your at according to this program, couldn't hurt. Also understand that this guy has never been to selection, and being able to do these events has nothing to do with you being mentally tough enough to be selected. Ill post a review of how helpful this program was once I get back in a little less than a month if anyone is interested, if so PM me.

[WarriorDiplomat]

I remember getting for selection the anxiety the miles of rucking and running, pushups, pullups abs. I finally got a hold of an older SFAS prep from SWCS using the uncommon common sense i had i figured it must work and am sure 1000,s had used it. Looking back at the training 5 x 1 100 squat sets with my 100 lb ruck, shoulder shrugs for my traps and grip work to keep my hands strong for team events I am glad I did it. At the end of the day and looking back the conditioning helped but the only true way to prepare for what you will do is mental strength. I did the Bataan DM and the Nearly 7 hrs it took rucking the 26.2. miles did more to prepare me mentally for tthe misery of the ruck on my shoulders plus multiply the weight x 3.

The sweat the bleeding feet peer pressure the no information or guidance from Cadre just take all instructions from the board. It was physical but the way the course is set up your fitness will only carry you for week or so it is designed for you to hit your physical limit. That is when the assessment comes into play more so. The intangibles are those parts about yourself you do not uet know and hope your heart is in it to win it or will you realize you just don't want this lifestyle that bad. There is a profile we are looking for that cant be assessed until you hit the wall.

All the sexy faddish scientific fitness programs cant give you the mental resistance and toughness to get selected. Why is time under a ruck just as important as speed and distance? Because the. green tick or heater has performed more heart surgery than any other item you will see there. Good luck to all trying just remember you eill reach the deepest parts of your souls and for many it will be the first time tou will really know yourself. For those that make it is but the very first step of a long brutal road.

[PokemonMaster]

Cycling.

[The Reaper]

Cycling.

You will do very little of that at SFAS.

TR

[WarriorDiplomat]

You will do very little of that at SFAS.

TR

LOL, who knows he may be able to fashion one out of the old jeeps and other stuff out there in team week

[_Hopeful11]

I have been doing CrossFit for just over 2 years. Great overall training that provides a strong base. Complementing it with running and rucking whenever possible. Completed a couple GORUCK Challenges and the GORUCK Nasty (modeled after "Nasty Nick" I was told at the event). Worked out with a current Green Beret and picked his brain for a couple of months while he was hanging around my recruiting office awaiting order from NG to Active.

I've also read anything SF related I could get my hands on and watched documentaries about SF every time they're on.

[WarriorDiplomat]

I have been doing CrossFit for just over 2 years. Great overall training that provides a strong base. Complementing it with running and rucking whenever possible. Completed a couple GORUCK Challenges and the GORUCK Nasty (modeled after "Nasty Nick" I was told at the event). Worked out with a current Green Beret and picked his brain for a couple of months while he was hanging around my recruiting office awaiting order from NG to Active.

I've also read anything SF related I could get my hands on and watched documentaries about SF every time they're on.


The GORUCK challenge is an awesome tool to get you mentally prepared for SFAS. Mental is the operative word and the most critical part you have to be mentally tough to complete selection that doesn't mean selected. Understand it is the mental resistance to adversity that will be your entire career without this adaptability your career will be short.

[kemba415]

10 pushups
10 ab of choice
10 diamond pushups
10 ab of choice
10 wide pushups
10 ab of choice

Do 10 sets within 30 minutes. 2 minute water break, then 4 mile run.

10 sets of 12 pull ups throughout the day.

[WarriorDiplomat]

10 pushups
10 ab of choice
10 diamond pushups
10 ab of choice
10 wide pushups
10 ab of choice

Do 10 sets within 30 minutes. 2 minute water break, then 4 mile run.

10 sets of 12 pull ups throughout the day.

That looks like the standard PT drill we used to do after a run the team would circle up and every guy would lead a lower body/upper body event

[kemba415]

That looks like the standard PT drill we used to do after a run the team would circle up and every guy would lead a lower body/upper body event

It's a great workout, kicks my ass for sure.

[akeenanp]

Everything I have read or heard advices against running with a ruck (for good reason). Nevertheless, it is my understanding that during SFAS one should be as competitive as possible. With that can someone offer some advice as far as training?

[DevilNuts03]

I have been using and following the sofwods.com workouts, and adding in rucking and some running as "easy days". Any thoughts on their workouts/website?

I have also bought and read "get selected". It was a great book and provided alot of insight.

I am now 14 weeks away from SFAS. Just want to make sure I am on the right track...

[theWolf]

Everything I have read or heard advices against running with a ruck (for good reason). Nevertheless, it is my understanding that during SFAS one should be as competitive as possible. With that can someone offer some advice as far as training?

Before you train your ruck run pace, your rucking pace should be between 4-5 miles per hour, consistently. That will put you between 12-15 minutes per mile. You have to add in your breaks. I would take one 2-5 min break to check feet about 60-90 minutes into a 12 mile ruck and about that same interval on anything longer.

Ruck running. I followed Military Athlete's training of run 3 min, walk 1 min, run 3 min, walk 1 min and so on for no more than 6 miles. This kept me at about 11 min miles (or 2 hour 15 min 12 miler). With that, I knew I could run about 9:30/miles up to 6 miles unbroken with a 45lb pack and 10lb sledge hammer. That's just over 6 miles per hour. All this was done for training so that I would have mental and physical bench marks during SFAS.

The guys at SOPC ruck run all the time. They were much faster than I was at SFAS. They were also about 8 years younger.

Good luck.

[akeenanp]

Before you train your ruck run pace, your rucking pace should be between 4-5 miles per hour, consistently. That will put you between 12-15 minutes per mile. You have to add in your breaks. I would take one 2-5 min break to check feet about 60-90 minutes into a 12 mile ruck and about that same interval on anything longer.

Ruck running. I followed Military Athlete's training of run 3 min, walk 1 min, run 3 min, walk 1 min and so on for no more than 6 miles. This kept me at about 11 min miles (or 2 hour 15 min 12 miler). With that, I knew I could run about 9:30/miles up to 6 miles unbroken with a 45lb pack and 10lb sledge hammer. That's just over 6 miles per hour. All this was done for training so that I would have mental and physical bench marks during SFAS.

The guys at SOPC ruck run all the time. They were much faster than I was at SFAS. They were also about 8 years younger.

Good luck.

Thanks for the info. I'm currently training with a training team out of the 19th group. I'm also following ruck based selection from military athlete. If I'm strictly walking I can maintain 13:30-14 min miles for up to 12 miles (I've haven't gone further yet). Which I guess is decent. I've just always wondered what's the point if everyone else is running and 60% of the class beats me at SFAS. I'm going to try your 3min on 1 off next time. Thanks for the info!

[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]

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)]

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]

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]

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)]

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]

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]

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.

[The Reaper]

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.

Ahh.

Der Gruppenfuhrer.

TR

[Dougy57]

Just an update: Still following the program. Did a PT test and 6 mile ruck tonight.
55 push-ups
55 sit-ups
No run due to rucking
6 mile ruck in 1:29:26.

My strength is getting there, around 50 days till ship date. Back to PT I go.

[CAARNG 68W]

Der Gruppenfuhrer.


lol

[stevekoz]

Monday-Thursday time is limited working 10-12 hours in a state prison. I try to get in some crossfit and vary between short intense/ longer paced. I will also do some sort of interval/ fartlek runs with 2 sets of max effort pushups/ situps alternating before the run.
Friday is an off day from work which allows me to do some swimming, strength work to include front squat, back squat, deadlift, strict press, sled pushes/ drags, etc. and then some sort of core and lower back strength.
Saturdays I either run or do some sort of Olympic lifting or will be a mock APFT.
Sundays are reserved for rucking. varying distances and speeds. load to never exceed 35-40# dry. The rucking is to get my body used to the stress and get used to the pacing, but not meant to ruck crazy weights or go for a crazy amount of distance. (recommended weight was 30-35#, no further than 8 miles, no faster than 12:30, and no slower than 14:00)
I do a lot of mobility and body maintenance work. range of motion and joint stability. mobile hips and ankles/ stable knees and feet. ROMWOD programs yoga like workouts that are easy to follow and mobility kits from barbell shrugged have all the mobility dodads like voodoo floss for recovery.
I'm currently 27. I was a 4 year college athlete; strength and conditioning is something that I have been exposed to for a long time. I'm not an expert but I know what works for me. Some days I push to a dark place where I want to quit, but keep going. other days I work on breathing or mental toughness. Other days are fun strength/ meathead days.
reading and power yoga help a lot too. Man's Search for Meaning is a really powerful book.
I don't normally post stuff on here as I would rather just read and soak up information. that said... there are many ways to the top of the mountain, hopefully this helps if you need more ideas.
Get Selected has a great program, SORB has a .pdf for the THOR program, and SOFLETE has a really good Selection Prep plan.
A Majority of the guys I've talked to say RUCK, RUN, GRIP, FOOTCARE are major concerns for selection. And max out the APFT. It was stressed to me that Developing strength is important in the time leading up to the pipeline if you are considering an 18x contract.

[JacobJames]

A quick question for those who have bought an alice pack. I have been using a Jansport backpack that is filled with rocks that I have weighed at 55lbs. Would buying an alice pack help alleviate some discomfort? I typically do about 16 or 17 miles at a state park in three hours and by the end the straps are really digging into my skin and chaffing my back.

[Stroked]

A quick question for those who have bought an alice pack. I have been using a Jansport backpack that is filled with rocks that I have weighed at 55lbs. Would buying an alice pack help alleviate some discomfort? I typically do about 16 or 17 miles at a state park in three hours and by the end the straps are really digging into my skin and chaffing my back.


I have been using a large w/frame ALICE pack. The best thing I have done is make a 35 lb sandbag and completely wrap it in duct tape, it should look like a little cube when you are done. Shove that into the radio pouch in the pack, that way the weight is high and against your back. I have used an old comforter to fill out the bag also. Make multiple sand pills. Some heavier and some lighter. I have a 25lb pill, 35lb, and 50lb. I'm 6' 2" so the frame digs in a little bit at the top of my ass-cheeks/lower back. I have wrapped the spots of the frame that dig and rub with junk towels.
It will take you a few trips out to get it sorted for your body but it will be better than a regular pack.

[TXGringo]

A quick question for those who have bought an alice pack. I have been using a Jansport backpack that is filled with rocks that I have weighed at 55lbs. Would buying an alice pack help alleviate some discomfort? I typically do about 16 or 17 miles at a state park in three hours and by the end the straps are really digging into my skin and chaffing my back.

My limited experience has been that nothing is really that comfortable after 6-8 miles. That being said, I've been using the same Alice pack (issued) for almost 3 years now. Never had to make any modifications, and never had any issues.

[UofA4161]

One thing that I always wanted to know before I shipped (and never really could find) is what my goals should be for various physical fitness benchmarks to be at the top of my 18X class.

Now that I'm 7 months into the 18X program....Based on our class of 94 18Xs, here are the physical fitness stats will put you in the top 10% of your class. To be totally clear, I AM NOT sharing the gate events from SFAS. These are just examples of PT events that we did as a class on our own time to train up.

First, you need a perfect score (300) on the APFT. "Don't leave home without it," as they say.:
2-mile run- 11:15 on a track or even road
Pushups- 85
Situps- 85

Rucks (55lb ruck weight, boots & ACU/OCP, 5-7lb FLC with 2qts water, 7-10lb weapon). This DOES mean ruck running, so you really need to train up for this or you will hurt yourself:
4 miles- 46:12
6 miles- 1:08
12 miles- 2:34

Runs:
2 mile on track- 11:15
5 mile on uneven trail- 32:12

Pull ups (strict, none of that kipping stuff, pause at the bottom and top for a full second):
14

Hope this is helpful. One really important thing to know...OSUT and Airborne School are both TERRIBLE programs from a fitness/nutritional perspective. You won't "get ready for SFAS" there. You will lose strength as you approach SOPC/SFAS. You will not have enough time on your own to fight that. So, you should aim to beat these goals by roughly 25% before you ship so that by the time you get to JFKSWCS, you are still able to meet them.

Good luck, and remember that the physical stuff is only part of what you need to be working on. Be humble. Be kind. Only small minds think that the "perfect soldier" should act like a crude sarcastic blood thirsty asshole. Give more to your team than you take. Always carry the heaviest object the furthest distance, not to make a show of your fitness, but instead do it out of a desire to serve to your teammates. The 18X program is just a chance to go to "the interview" (SFAS + The Q). Always act like you're showing up for a job interview...because, well... you are, and the physical fitness stuff is just one section of your resume.

[IamLanky]

I am currently following the 14 week THOR3 SFAS program that is on the SORB website. So far it is an absolute asskicker and I love it. I could barely finish each day's session at the beginning of the program but now feel pretty good about my progression.

If anyone else chooses to follow this program, please be sure to track your nutrition and your macros! I made the mistake of not doing this the first week and found that I had zero energy, and got lightheaded at the end of the lifting sessions. I think this was due to low intakes of carbs and low glucose levels. I was burning muscle for energy at that point, which is counterproductive to what we want.

[Snappy]

As of Monday Ive started the Military Athlete Ruck Based Selection Prep. But for the past 3 years Ive remained in pretty good shape as its just something I enjoy. From running, swimming, rucking, weights, rock climbing and MMA. Ill probably fall back on MMA, especially BJJ as it has high injury rate and isnt too applicable except for the conditioning. But there is really no other conditioning like grappling lol.

My only question is for 18xrays .. I could possibly ship out to Basic June 5, and with that being said, Im wondering if all this prep will go out the window because of basic training and airborne? Doesnt mean I wont continue to prepare, but just wondering how guys were able to bounce back once they hit SOPC ?

[HighRoad]

I'm now currently doing the 30 day program in Get Selected. I'll follow this up with the 5 week USAJFKSWCS program. If my PT scores and Ruck times fall within the highest bracket of what is stated in the 5 week program (276 or higher, 4 mile ruck in 54 min or less), I will be taking the SFAD down in Texas.

[Dimethylamine]

Did some 1/4 mile splits today. I ran a half mile to warm up, then did 8 1/4 mile runs at about 1:35-1:45 per lap.

[agentlank]

Finished up a 1 Day SFRE recently for a Rep63 contract. The 20th group SORD are giving me the green light for a contract.

I can finally get the ball rolling on MEPS physical, ship date, etc. In the meantime gotta keep up the PT.

In particular I have to work on my upper body strength. More pushups, pullups, situps, etc :lifter My run and ruck are solid, but will of course continue to work on those as well.

For me the success I've had with the endurance type events came from years of running. As for the Ruck, I didn't practice distances longer than 5 to 6 miles, but I would do them on difficult terrain, lots of elevation gain and loss, as well as rocky/rooty trails.

[Pete]

Lot of guys posted up until they got an 18X contract.

Only one from this last page posted that he got selected.

Oh, well.

[Joker]

Finished up a 1 Day SFRE recently for a Rep63 contract. The 20th group SORD are giving me the green light for a contract.

I can finally get the ball rolling on MEPS physical, ship date, etc. In the meantime gotta keep up the PT.

In particular I have to work on my upper body strength. More pushups, pullups, situps, etc :lifter My run and ruck are solid, but will of course continue to work on those as well.

For me the success I've had with the endurance type events came from years of running. As for the Ruck, I didn't practice distances longer than 5 to 6 miles, but I would do them on difficult terrain, lots of elevation gain and loss, as well as rocky/rooty trails.

Fantastic! Now drop and give us 50, then go do some PT.

[7624U]

Lot of guys posted up until they got an 18X contract.

Only one from this last page posted that he got selected.

Oh, well.

Lots of training the body and not the mind going on :D
Not dedicated mentally once SFAS starts the suck fest from what my conversations with the 18X's out of training in hold over status.

remember you cant ever stop till they tell you to stop ! 100% effort .

One other thing I have seen as a trend. No one is building up their grip strength and the ability to climb a rope ! its all well and good you can meet the standard on the PT test. You do that one time in SFAS. Rucking lots of miles with 50 lbs that is what it is to build up for the walking that is required. But guess what it is building you up mentally as well....

[slippery_squid]

3x 2 mile ruck run; 5 min rest
60# ruck

18:01
18:54
19:43


Going to start Tactical Athlete Ruck-based Selection on Monday.


What are you doing?

[Razor]

3x 2 mile ruck run; 5 min rest
60# ruck

18:01
18:54
19:43


Going to start Tactical Athlete Ruck-based Selection on Monday.


What are you doing?

Why are you running with a 60 lbs ruck?

[slippery_squid]

Why are you running with a 60 lbs ruck?


I have limited time (hour +/-) to workout until my division graduates from basic training.

Only way to get more miles in the same amount of time is to run.

[JJ_BPK]

I have limited time (hour +/-) to workout until my division graduates from basic training.

Only way to get more miles in the same amount of time is to run.

Not a 18D, but you're pushing your feet & joints with that load. Be careful.. :munchin

[Alpina]

Lower body lifting and 6x800m run repeats today. Last week I had the second laser session to have the tattoo on my hand removed to qualify for enlistment. Most painful thing I’ve ever experienced, and probably got another 6-10 sessions to go, but it will be worth it.

[Tandem]

Week 5 of the 14 SFAS Prep. Just try to push hard and stay healthy. Unfortunately it’s been incredibly cold where I am currently living so I have been doing treadmill running and getting outdoors for a run twice a week when the weather isn’t 9 degrees. My two mile time is mid 13’s and my three milers are like 21. Haven’t gotten out for a 5 miler.

Have only done two timed rucks, 4 miler @ 62 mins and another at 55. That was more of a speedy walk, kind of tried to ‘light pole’ it, if that makes sense. Being that it’s been so cold what I’ve been doing is directly after my workouts I put the ruck on, cook my food eat standing up then do whatever standing for another hour or hour and a half in my apartment.

[SF_BHT]

Week 5 of the 14 SFAS Prep. Just try to push hard and stay healthy. Unfortunately it’s been incredibly cold where I am currently living so I have been doing treadmill running and getting outdoors for a run twice a week when the weather isn’t 9 degrees. My two mile time is mid 13’s and my three milers are like 21. Haven’t gotten out for a 5 miler.

Have only done two timed rucks, 4 miler @ 62 mins and another at 55. That was more of a speedy walk, kind of tried to ‘light pole’ it, if that makes sense. Being that it’s been so cold what I’ve been doing is directly after my workouts I put the ruck on, cook my food eat standing up then do whatever standing for another hour or hour and a half in my apartment.

If you think weather will be a factor during training quit now. The worse it is the better. Go out and train if you wish to pass. During Phase 1 we were iced in and snowed on to where we had to do a bonfire to get people out of their positions to continue on patrol. Weather will suck but the war goes on.
Now get back to training.

[doctom54]

If you think weather will be a factor during training quit now. The worse it is the better. Go out and train if you wish to pass. During Phase 1 we were iced in and snowed on to where we had to do a bonfire to get people out of their positions to continue on patrol. Weather will suck but the war goes on.
Now get back to training.

Best response I have seen in a while. If it rains DRIVE ON. If it is cold DRIVE ON. If it is hot DRIVE ON.

"....The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman. Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.” –The Crisis, Thomas Paine

[Tandem]

If you think weather will be a factor during training quit now. The worse it is the better. Go out and train if you wish to pass. During Phase 1 we were iced in and snowed on to where we had to do a bonfire to get people out of their positions to continue on patrol. Weather will suck but the war goes on.
Now get back to training.

Understood, my reasoning is more based on injury prevention and overall health. I live in a metropolitan area and the sidewalks/roads ice frequently so I figured it would be best to avoid it if possible. Second reason was I was there for a ‘ship day’ for the other recruits and one of the was coughing and the recruiters said it sounded like he had mucus in his chest and didn’t let him ship.

Never really had *too* many problems with the extreme cold growing up but will acknowledge I’ve never been as uncomfortable while in it as I will he during training.

[SF_BHT]

Understood, my reasoning is more based on injury prevention and overall health. I live in a metropolitan area and the sidewalks/roads ice frequently so I figured it would be best to avoid it if possible. Second reason was I was there for a ‘ship day’ for the other recruits and one of the was coughing and the recruiters said it sounded like he had mucus in his chest and didn’t let him ship.

Never really had *too* many problems with the extreme cold growing up but will acknowledge I’ve never been as uncomfortable while in it as I will he during training.

All I hear is Waa WAA Waa Wa... Background noise. If it is to be it will happen. People get sick and you can not pick and chose when it will happen. Sounds very XXXXXX To me. Not sure which special category you might fall into.

I went to training group and fractured a metatarsal in hand to hand and taped it up and pushed trough. During Phase 2 got Pneumonia and did not miss training. During the Phase III infill jump thought I sprained my ankle, taped it up, limped for 2+ weeks and soaked it in streams at night and passed all my task. When we were ex-filled the hospital did an X-ray and found that my leg was broken. They re-broke it and put me in a full leg cast. Shit happens but you have to tough through it. I had a goal and they could not stop me. That is what SF is looking for. On Graduation the next week I went across the stage in a painted cast and crutches and went on to my first Group.

If you hide out and stay afraid you will never get through training. Might not want to go to jump School as a PLF trainer exercise or the Swing Landing trainer might cause you to get hurt.

Life is full of hurdles and challenges and if you do not attack them full boar you will never get to where your goal is.

Just my 2cents

[Tandem]

All I hear is Waa WAA Waa Wa... Background noise. If it is to be it will happen. People get sick and you can not pick and chose when it will happen. Sounds very XXXXXX To me. Not sure which special category you might fall into.

I went to training group and fractured a metatarsal in hand to hand and taped it up and pushed trough. During Phase 2 got Pneumonia and did not miss training. During the Phase III infill jump thought I sprained my ankle, taped it up, limped for 2+ weeks and soaked it in streams at night and passed all my task. When we were ex-filled the hospital did an X-ray and found that my leg was broken. They re-broke it and put me in a full leg cast. Shit happens but you have to tough through it. I had a goal and they could not stop me. That is what SF is looking for. On Graduation the next week I went across the stage in a painted cast and crutches and went on to my first Group.

If you hide out and stay afraid you will never get through training. Might not want to go to jump School as a PLF trainer exercise or the Swing Landing trainer might cause you to get hurt.

Life is full of hurdles and challenges and if you do not attack them full boar you will never get to where your goal is.

Just my 2cents


I agree with what you’re saying, and appreciate you sharing a bit of your journey with me. but since I am not in the Army yet I have to play it somewhat safe to mitigate some of the risk so I can actually get in. If I’m injured once I’m in training and in the Army, there’s nothing I can do but push on at that point. In my eyes it doesn’t make much sense to run on icy surfaces and potentially have the already long process of joining prolonged further or halted all together.

[Joker]

I agree with what you’re saying, and appreciate you sharing a bit of your journey with me. but since I am not in the Army yet I have to play it somewhat safe to mitigate some of the risk so I can actually get in. If I’m injured once I’m in training and in the Army, there’s nothing I can do but push on at that point. In my eyes it doesn’t make much sense to run on icy surfaces and potentially have the already long process of joining prolonged further or halted all together.

Wrong mindset. SF has no quit. Your job right now is to be in the best shape of your life and able to score high (read max) every PT event. When you get into the Army your PT will decrease and you will become weaker. Too scared (or pick your word) to PT outside then you better me doing it inside. Outside is better.

[Dusty]

I agree with what you’re saying, and appreciate you sharing a bit of your journey with me. but since I am not in the Army yet I have to play it somewhat safe to mitigate some of the risk so I can actually get in. If I’m injured once I’m in training and in the Army, there’s nothing I can do but push on at that point. In my eyes it doesn’t make much sense to run on icy surfaces and potentially have the already long process of joining prolonged further or halted all together.

When I took my "over 40 physical", they found a cervical fracture, pars defect, fractured L5 and coccyx, and some other problems. I had 3 holes in my r. lower trap, 2 breaks in my right hand, broken r. ankle, had dislocated my l. shoulder 4 times, and a litany of stitched cuts ad nauseum. Only down time I had was a week or so in a holding Company and 1 cycle of Pre-Phase before SFQC.

Trust me- I had it EASY.

I was literally unaffected compared to guys who were always in the shit, or guys who are in it, now. I still train, ruck, shoot in my range/shoot house, etc. at 67.

It's forever, Aspirante; weather is irrevelant.

[Alpina]

Just running today. 3x 10min on/3min off at 80-90% effort. Run times are going down but still have a long ways to go.

[Alpina]

Today:

Deadifts:
135x3
185x3
225x3
275x3
315x3
345x3
375x3x1

Back squat: 6x2@75% every :60

Goodmornings - 4x8

Alternating Barbell Reverse Lunges
4 sets of 20 working up in weight (8 per leg)

AMRAP - 15
10 Alt DB Snatches, 50#
12 Box Jump Overs, 20”
14 Pull Ups
(4+27)

Hanging leg raises:
4x15

Have another tattoo removal session next week Saturday.

[Alpina]

6 mile ruck yesterday with 50lbs.

[Alpina]

Yesterday was lower body lifting. Then running: 4x800m and 4x400m.

Today was upper body lifting. Then rowing: 10 Rounds of 2min hard/2min slow pace.

Tomorrow is 2 Rounds 1.5 mile with 10 minute rest in between.
Then,
100 push ups
100 dips
200 air squats
50 pull ups.

[Alpina]

7 mile ruck with 50lb today. 1:40:38 just walking, no running.

[Alpina]

Two mile run test yesterday at 14:09.

[Joker]

Work on getting your run time down. Then keep that same pace for 3 then 4 then 5 miles.

[Alpina]

Ugh I know. My running is a big weakness right now. It’s getting better though.

[Alpina]

Yesterday was lower body lifting.
Today was upper body lifting, then a some rowing.
1500m
Rest 2:00
1500m
Rest 2:00
1000m
Rest 1:30
500m

Tomorrow is a 10k run test.

Currently listening to FieldCraft Survival podcast.

[Alpina]

10k - 52:50😐

[Joker]

10k - 52:50😐

Work on getting your times down to around 6-6.5 a mile for 10K runs. The only way to do that is push yourself running. Do intervals - sprint for 1-2 telephone poles and normal pace for the same, repeat for 3-miles. Do lots of sprints.

[Alpina]

Yesterday - upper body. Today just running. 1x2.5 miles then 5x400m.

[Tandem]

Today is a light/off day.

In the RASP prep program there is a 40/30/20 routine, start 40 push ups, roll over 40 sit ups etc... I did a modified version of that today

40 push
40 sit
Max pull (12 today)
60 yard(ish) farmers carry with 45 lb plates (chose plates because grips are larger/harder to hold)
Did the same down to 10 push/sit (so four sets)

Superset tricep cable extensions with reverse grip fixed weight barbell curls (forearm work) (4 sets)

31:58 minutes on the bike (10 miles)

For mental prep I never workout/ruck etc with music. This is just a little tidbit but I want to train with just myself in my head. I never ruck with a watch on, I look at the time right as I hit the street, and will see the clock in my building right as I finish.

Keep grinding boys

[Alpina]

7 mike ruck today. Rest day tomorrow.

[Alpina]

Today was lower body lifting. Squats, sumo deadlift, split squats, single leg RDLs, and heavy sled drags.

Then 3x1 mile run with 7 minute rest in between.

[pmandal]

Saturday: 5K Run with a few of the ROTC cadets at my school, Muay Thai, and MMA
Sunday: Conditioning, then No-gi Jiu Jitsu
Monday: Jiu Jitsu
Tuesday: Rest day
Wednesday: Muay Thai & BJJ

I've read through Get Selected! for Special Forces: How to Successfully Train for and Complete Special Forces Assessment & Selection a few times. It answered most of my questions.

[SolidJune]

What do you guys think of this workout plan, I was thinking of running this and then running the Get Selected! program 1-2 months before leaving for selection.
35762
E=Endurance
SE=Strength Endurance
HIC=High Intensity Cardio

[Tandem]

Nice 5 miler this morning before coming in to work, 36:41. To build up to the five mile in 40 minute time I drilled 8 minute miles on the treadmill to get the pace, then transferred to outdoor running.

I have no authority on my next recommendation but just something I learned during training: I was doing a ton of dual arm farmers carries to work on grip but also realized we won’t always have both arms used balancing us out. Consequently my single arm carries are painful (good pain) because my obliques take a beating. Getting stronger and feeling good, but wanted to give an observation I made during my path.

Keep pushing

[Joker]

Tandum, get those 8-minute miles down to 6.5-minute miles!
Drive on!

[Alpina]

Still here grinding. Yesterday I did 3x20min runs with about 5 min rest in between.

[Malone]

Going to SFRE with 20th group in Alabama sometime this year. Not sure if I will make the one at the end of this month or the one in the latter half of the year.

Yesterday:
5 Miles at 7:46 pace over varying terrain and lots of hills
30-minute stretch session
5x5 Dead hang pull-ups
4x Farmer carry 45 lbs dumbbells 60 meters
30x4 60lbs ruck squat

[BlackSunrise]

Going to SFRE with 20th group in Alabama sometime this year. Not sure if I will make the one at the end of this month or the one in the latter half of the year.

Yesterday:
5 Miles at 7:46 pace over varying terrain and lots of hills
30-minute stretch session
5x5 Dead hang pull-ups
4x Farmer carry 45 lbs dumbbells 60 meters
30x4 60lbs ruck squat

A few recommendations from your last workout session.
Work on dropping about one minute off your 5mile run time, and you might want to start on increasing your distance if it’s not already part of you workout plan.

Keep up the stretching, it’s a good habit to develop now and that recovery becomes crucial as you start adding up the years and mileage on your body.

Add more reps to your pull up sets, those numbers aren’t enough to set you up for success.

The farmers carries are good, your training weight is good, but increase the distance. Grip strength is great but without longer endurance you’ll still be hurting.

Squats=good, dead lifts and overhead military press’s overall help with body conditioning and strength.

Last tip, when rucking; hills are helpful but find some sand to ruck through...like a lot, just saying.

Train smart, and good luck with your plan.

[Malone]

A few recommendations from your last workout session.
Work on dropping about one minute off your 5mile run time, and you might want to start on increasing your distance if it’s not already part of you workout plan.

Keep up the stretching, it’s a good habit to develop now and that recovery becomes crucial as you start adding up the years and mileage on your body.

Add more reps to your pull up sets, those numbers aren’t enough to set you up for success.

The farmers carries are good, your training weight is good, but increase the distance. Grip strength is great but without longer endurance you’ll still be hurting.

Squats=good, dead lifts and overhead military press’s overall help with body conditioning and strength.

Last tip, when rucking; hills are helpful but find some sand to ruck through...like a lot, just saying.

Train smart, and good luck with your plan.

Thank you for the advice BlackSunrise. Question on the 5-mile run, do you mean one minute total or one minute per mile? Also, I will do my best to find some sandy places to train. I'll ask the 20th group guys if they know of any places as I am relatively close to their Alabama location.

On another note, I would say my grip strength is currently my biggest physical weakness that I am looking to improve as much as possible before I attend SFAS. However, I have some time to improve. I won't be able to attend selection until I finish my Ph.D., which I am about 7 months away from completing.

It turns out the 20th group representative would like me to attend their SFRE at the end of this month in light of my SFAS date constraint (I will have to go through again before selection sometime later this year..good practice!). That said, I am dedicating about two-three hours a day to training to ramp up before/after work.

After speaking with the 20th group representative, it seems their SFRE is focused on the APFT, rope climb, 12-mile ruck, land nav test, and 5-mile run. I score a 300 on my APFT, but I've been neglecting to ruck over the years, so I am going to be focusing on getting my feet hard, grip strength up, ruck time down, and 5-mile run down all while not neglecting the pushups and situps. I'm using a modified plan from the book Get Selected to try and train up as much as possible... intelligently but quickly. In regards to landnav, I am a 1LT, so may God have mercy on my soul.

All jokes aside, thank you all for the valuable information on this forum.

Today's workout:

4-mile ruck with 45 lbs dry at 13:20/mile pace. Flat terrain for benchmarking purposes, will incorporate elevation and terrain (sand/offroad) moving forward. No issues with hotspots or blisters. Using toughfoot to try and speed up the hardening process.
30-minute stretch session
40x5 pushups. Each set under a minute, strict form.
50x5 situps. Each set under a minute, strict form.


Tomorrow's workout:

30-minute swim
5x10 Pull-ups
5x10 Shoulder Press (break into smaller sets as required)
3x 45 lbs farmer carries (As far as I can go)
1 min drills for max pushups and situps

[BlackSunrise]

Thank you for the advice BlackSunrise. Question on the 5-mile run, do you mean one minute total or one minute per mile? Also, I will do my best to find some sandy places to train. I'll ask the 20th group guys if they know of any places as I am relatively close to their Alabama location.

On another note, I would say my grip strength is currently my biggest physical weakness that I am looking to improve as much as possible before I attend SFAS. However, I have some time to improve. I won't be able to attend selection until I finish my Ph.D., which I am about 7 months away from completing.

It turns out the 20th group representative would like me to attend their SFRE at the end of this month in light of my SFAS date constraint (I will have to go through again before selection sometime later this year..good practice!). That said, I am dedicating about two-three hours a day to training to ramp up before/after work.

After speaking with the 20th group representative, it seems their SFRE is focused on the APFT, rope climb, 12-mile ruck, land nav test, and 5-mile run. I score a 300 on my APFT, but I've been neglecting to ruck over the years, so I am going to be focusing on getting my feet hard, grip strength up, ruck time down, and 5-mile run down all while not neglecting the pushups and situps. I'm using a modified plan from the book Get Selected to try and train up as much as possible... intelligently but quickly. In regards to landnav, I am a 1LT, so may God have mercy on my soul.

All jokes aside, thank you all for the valuable information on this forum.

Today's workout:

4-mile ruck with 45 lbs dry at 13:20/mile pace. Flat terrain for benchmarking purposes, will incorporate elevation and terrain (sand/offroad) moving forward. No issues with hotspots or blisters. Using toughfoot to try and speed up the hardening process.
30-minute stretch session
40x5 pushups. Each set under a minute, strict form.
50x5 situps. Each set under a minute, strict form.


Tomorrow's workout:

30-minute swim
5x10 Pull-ups
5x10 Shoulder Press (break into smaller sets as required)
3x 45 lbs farmer carries (As far as I can go)
1 min drills for max pushups and situps


Malone,

Just a one minute drop on your overall 5mile time, not per mile...unless your actually from Kenya and are trying out for the next summer Olympics.

I understand you have some time and will be required to attend x2 pre-selection events, not bad actually-just remember to take proper recovery time after those. Give your body a rest after you break it down...career ending injuries can occur if your over training and not letting your body recover.

You definitely need to maintain your ruck marches, sounds like your doing good research on what to do to toughen your feet, but nothing does it better than putting the weight and miles on them. Key thing is to determine what works for you now during training rather than at selection; there are a lot of options and recommendations out there, but does it work for you? With that said, figuring out what and how to actually take care of your feet when/ if they shit out on you is key. I saw a lot of guys doing crazy stuff to their feet...just completely insane because they didn’t know how to work through blisters and hot spots once they got them (you can add water saturation and trench foot to the mix as well). At the end of the day if you can’t walk on them, well...bye.

Your an LT so your screwed on landnav, find a solid NCO, Lol!

For me grip strength and shoulders were my weaknesses, I got through but painfully so. If your gonna be dumb, better be hard! Sounds like your well on your way though. Research and experiment now, I’m sure you’ve seen the common theme throughout the forums. Best of luck.

[BlackSunrise]

Duplicate post deleted.

[Tandem]

Put some sweat on the ruck this afternoon, finally got up to about 90 degrees here today. Went 6 miles in roughly 1 hr 32 mins, mostly just fast walking, ever so often I would put in on a wiggle for a couple of light poles, no actual running though. (yes that water bottle is tied and taped to the ruck!)

Out of the miles I've put in (rucking ~3x a week from 4.5-6 mi each) I have been fortunate to not get blisters on the heels or the bottom of my feet. However I have recently started getting them on the tops of my (pinky/ring?) toes, they cover most of the toe and don't feel great. Will definitely be doing some research to treat these bad boys.

[Malone]

Friday:
Rest day. Lots of stretching and eating.

Saturday:
PT test with my unit
82 PU
82 SU
12:55 2 Mile

Sunday:
30-minute stretch session
6-mile ruck with 45 lbs
14 min/mile pace, no running, over asphalt, concrete, grass, and some sand. Some hills, nothing too crazy. One hot spot on my left foot during that required me to stop and re-lace my boot and adjust sock. No blisters afterward. Also, I had a strap come un-done which caused me to have to drop my ruck and re-attach. I think I will fold my excess on my straps and run a layer of gorilla duct tape over the fold to prevent the straps from un-doing itself again.

Today:
5-mile run - 7 min 43 sec/mile pace
30-minute stretch session
Pull-ups 4 sets of 10, breaking up sets as necessary
Farmer Carries 45 lbs, 4 sets of 90 meters in length
Squats w/ 60 lbs, 4 sets of 30 reps
Dips, 4 sets of 15 reps

The gym was closed today so I had to improvise.

[Joker]

Work on those ruck times over varied terrain. Strive for sub-12-minute miles. Then work on getting them down as much as you can. Try not to run. You will at times need to run duck, but don’t be dumb like me and do (did) it almost all of the time.

[Malone]

Work on those ruck times over varied terrain. Strive for sub-12-minute miles. Then work on getting them down as much as you can. Try not to run. You will at times need to run duck, but don’t be dumb like me and do (did) it almost all of the time.

Thank you for your feedback Joker. I will definitely incorporate other terrain into my rucks and get that time down as much as possible. I've found some great state parks close by that have mixed terrain trails of packed dirt, gravel, and sand.

With only 3 weeks notice to attend the SFRE, I have built my rucking schedule like so:

Week 1 - 3 mile baseline, and 4 mile ruck on road
Week 2 - 6 mile ruck on varying terrain, and 8 mile ruck on road
Week 3 - 10 mile ruck on varying terrain, and 6 mile ruck on varying terrain


I figure it is best to achieve a good rucking base rather than just jumping into 12 mile rucks and not letting my body properly build up. I've done this before in schools like air-assault and my body is pretty destroyed after the ruck. I've been told at the SFRE I will have to run 5 miles for time the day after a 12 mile ruck, so I want to train smarter.

Please let me know if you all have any other insight on how to train smarter/better. Thank you all again for collectively being an incredible resource.

[Malone]

Tuesday:
Bike for 45 min
Pull-ups - 5 sets of 10 (I'm able to do 15 dead-hang pull-ups for one set now)
45 lbs farmer carries - 4 sets of 90 meters
60 lbs Back Squat - 4 sets of 30 (each set between farmer carries)

Wednesday:
6.34-mile ruck at a 14:45 pace. 30-minute stretch afterward.
I know this sounds terrible, but this terrain... was no joke. This was a backwoods trail, mainly packed Georgia clay with a 1/4" of sand or rock on top. There were many obstacles along the route including downed trees, creeks, protruding roots almost every step, and loose rock. There were also areas throughout of only sand, only mud, or only rock. The elevation inclines and declines were tough at times, and overall I gained about 800 feet in elevation. This ruck began at 1300 when it was 94 degrees in direct sun, though most of the trail was under canopy. No blisters or hotspots, my feet are pretty calloused now thanks to the Tuf-Foot.
Overall, I was skeptical at times of the training value for the SFRE on this ruck route, as the chance for injury was pretty high. I almost fell a couple of times due to protruding roots. However, of all the rucks I have done thus far, this has been the most difficult because every step required all of my attention and the elevation gains were challenging. I'd like to hear what you all think about the training value.

Thursday:
2 Mile run in 13:45 in 95-degree heat. The south is experiencing a heatwave now that is expected the last through the SFRE date at the end of the month. My body is tired from the Wednesday workout, and my run time reflected this. I'm usually in the mid 12's to low 13's for a two-miler.
Mixed bodyweight workout for 1.5 hours (Burpees, rowers, squats, high knees, many variations of pushups, lunges, planks, sit-ups, etc.)

Friday: Rest, travel to Appalachian mountains.

Saturday & Sunday: 10-mile patrol-pace camping trip in the Appalachian mountains. 1200 foot elevation gain from 4100 feet up to 5300 feet. I'm carrying the majority of the load, my lady is carrying some as well. Probably around a 55lb ruck. Not really aiming at this being a timed workout, more of time spent with weight on my back and boots on my feet in varying terrain. Also, this will hopefully give me some more time to recover, I can feel my body is pretty broken down after the past two weeks of workouts. EDIT: Ended up being beautiful with highs of 80 degrees. Nice break from the heat. The hike was difficult with a 1000 ft elevation increase/decrease every two miles.

Monday: Return from Appalachian mountains. Rest.

Tuesday: 5 Mile run @ 7min 28sec pace in the morning. It was 89 degrees out, still weathering this heat wave... In the afternoon: 5 sets of ten pull-ups, 45 lbs farmer carries for 90 meters, 5 sets, while rotating in 30 reps of 60 lbs back squats, 40 reps pushups, or 50 sit ups on an alternating basis.

[FishOnHisHead]

Yesterdays workout at the gym consisted of:

2000m row warmup

AMRAP

Minutes 0-5
-20 Cal. Row
-20 Burpees
Minutes 5-10
-5 Push Jerks @ 95#
-10 Toes to Bar

2 Minute rest

Minutes 12-17
-20 Cal. Row
-20 Burpees
Minute 17-22
-5 Push Jerks @ 115#
-8 Tricep Dips

2 Minute rest

Minutes 24-29
-20 Cal. Row
-20 Burpees
Minutes 29-34
-5 Push Jerks @ 135#
-3 Pull-ups

I do CrossFit style workouts three days out of the week with distance and speed work five days of the week. I take a rest day every Sunday and whenever my body tells me that it needs it. I have three months until my ship date and the workout plan I am following builds up run and ruck distance steadily until then.

I plan on incorporating rucking into my workout more heavily next month. Which activity is best replaced by rucking workouts, gym or running?

[FishOnHisHead]

Gym workout as follows:

4 Minute AMRAP for 4 rounds:

Row 500m starting odd rounds
Run 400m starting even rounds

AMRAP remaining time:
- 12 Deadlifts
- 9 Hang Power Clean
- 6 American KB Swings @ 70#

Round 1 @ 135# Barbell
Round 2,3,4 @ 145# Barbell

Then 2 rounds:
- 400m Farmers carry with 2 53# KB's
- 20 Barbell Sit-Ups

[Malone]

Attended SFRE for 20th GRP this past weekend. Most of the events were gate events, so I will focus on those. Here is some insight and observations on the training I've posted over the past two weeks:


My feet were probably the only one without blisters after the weekend. Tuf-foot works after only two weeks of treatment. I've always gotten blisters on stand-alone road marches and after this weekend, I have zero. I combined antiperspirant deodorant, tuf-foot, and some foot powder in my boots before events.

If it is going to be hot outside, train in the heat. Most of our events weren't super early in the morning (none before 7am), and it got up to 91 degrees both days. We were still training in the heat.

The ruck route was a 6-mile loop done twice. The route was way more difficult than I had imagined and I was sucking by the end. You will not be prepared for this by rucking on the improved/unimproved roads. It was a combination of the heat and terrain. The loop went up and around the backside of a mountain (~700-800ft elevation gain). Moving as fast as I could the first 6 miles I completed it in 1:30, but my joints felt like they were going to explode from the pressure. The second 6 miles I could not fast walk at all, I was depleted and on the verge of being a heat cat. I finished in 3 hrs 40 min total. I puked 30 minutes after finishing and was experiencing vertigo the rest of the day. I was very disappointed in my ruck time/performance, and it was a humbling experience. Don't be like me, ruck on difficult terrain with rocks/roots in training, but do not hurt yourself.

The 5-mile run was much harder after the difficulties I experienced in the ruck. I fought a cramp from mile 1 that lasted the entire duration of the run, which eventually added around two minutes to my time as I was puking on the side of the trail. I did lots of stretching and rehydrating the night before the run and still had issues. I ended up running it in 39 min on easy terrain, where my route in training was over hilly terrain I was averaging 36 min. So, I would recommend getting your times down as much as possible so that if you do run into a cramp/dehydration on your worst day, you still make time.

The cadre running the events were very professional. They were extremely knowledgable and able to answer any questions we had. Out of ~100 people that said they wanted to attend, only 14 candidates showed up.

All the candidates were a mix of enlisted/officer/civilian. Most had attended previously. Everyone worked together well and it was refreshing being around people motivated to better themselves.


I hope this information can help someone else out there. I plan to return for the next SFRE and crush that mountain.

[Joker]

^^^
Ruck more. Get those times way down.

Run more. Get those times down too. Don’t ever stop to puke, learn to puke while still running/moving.

[JJ_BPK]

Attended SFRE...

I hope this information can help someone else out there.

I plan to return for the next SFRE and crush that mountain.

Good specific detail with results and actionable fixes. :lifter

Good luck.

[The Reaper]

Make sure you are not chugging plain water. If you drink too much, you will experience hypernatremia and could die. We have lost candidates in SFAS and the SFQC from this.

Use ORS, Kool-Aid, Gatorade, salt and sugar, or whatever you can find to keep your electrolyte balance within tolerances, especially when sweating profusely.

Train yourself to drink small quantities of liquids constantly while rucking and moving.

As was already stated, work on ruck and run times, especially on gravel and in sand. Most of Bragg is in the Sandhills, and some areas, especially on the roads, are like trying to walk on the soft beach sand.

Good feedback, thanks.

TR

[FishOnHisHead]

I am lucky to have job where I am contracted for work 1-2 weeks out of a month doing physical labor every other month or so. It pays well enough that I can live and leaves plenty of time to train hard.

Today I started with a five mile run at an easy pace. My time was 47:05 which puts me at a mile pace of 9:24. I have just over three months to ship so I figure volume over speed at this point and push for 7:00 miles for the five mile run by my ship date.

After eating a generous helping of eggs, bacon, chopped onion, toast and fruits I studied for an hour then I set off for my second activity of the day. A three mile ruck in the foothills near my home. I have a run that I have done up there since I was young. It consists of a 280' climb out to an overlook and back. The trail is covered in softball sized rocks (some buried halfway, some free) and soft dirt. It provides a good quick difficult climb that allows you to push yourself both in ruck weight and your ability to navigate hazards in uphills and downhills. I ruck with a 60# pack. It doesn't hurt me but definitely pushes me (I make sure to pay attention to my body and my joints as I do this). For me, knowing that I am going heavy now will give me mental strength at SFAS. My time for the three miles was 45:13 which puts me at 15:04 mile pace.

When I got back from the ruck I was already running late for the gym so I hurried in, changed into gym shoes and headed to the gym.

The gym workout consisted of:
Superset:
3x
Barbell split squats 10 each leg @ 60#
Single leg Romanian deadlift 10 each leg @ 60#

Immediately into:

50 Dumbbell Box step ups @ 50#
50 Burpees
50 Dumbbell Snatches @ 50#
50 Box jumps

Ending with 100 Push-ups

I just finished dinner and am about to do a two mile recovery jog and a stretch/ rolling routine. Today was a good day.

On a less physical note I have been reading "Inside Delta Force" By Eric L. Haney. He goes into detail about the selection process and through his writing you can't help but recognize valuable mental strategies. I should be finished with it tonight and already have "The Mission, the Men, and Me" queued up on the nightstand.

Have a great week! Kick some ass guys!

[Joker]

Get your run and ruck times down.
Runs need to be sub-7 minute miles.
Rucks need to be sub-12 minute miles - no running.

[BlackSunrise]

Attended SFRE for 20th GRP this past weekend. Most of the events were gate events, so I will focus on those. Here is some insight and observations on the training I've posted over the past two weeks:


My feet were probably the only one without blisters after the weekend. Tuf-foot works after only two weeks of treatment. I've always gotten blisters on stand-alone road marches and after this weekend, I have zero. I combined antiperspirant deodorant, tuf-foot, and some foot powder in my boots before events.

If it is going to be hot outside, train in the heat. Most of our events weren't super early in the morning (none before 7am), and it got up to 91 degrees both days. We were still training in the heat.

The ruck route was a 6-mile loop done twice. The route was way more difficult than I had imagined and I was sucking by the end. You will not be prepared for this by rucking on the improved/unimproved roads. It was a combination of the heat and terrain. The loop went up and around the backside of a mountain (~700-800ft elevation gain). Moving as fast as I could the first 6 miles I completed it in 1:30, but my joints felt like they were going to explode from the pressure. The second 6 miles I could not fast walk at all, I was depleted and on the verge of being a heat cat. I finished in 3 hrs 40 min total. I puked 30 minutes after finishing and was experiencing vertigo the rest of the day. I was very disappointed in my ruck time/performance, and it was a humbling experience. Don't be like me, ruck on difficult terrain with rocks/roots in training, but do not hurt yourself.

The 5-mile run was much harder after the difficulties I experienced in the ruck. I fought a cramp from mile 1 that lasted the entire duration of the run, which eventually added around two minutes to my time as I was puking on the side of the trail. I did lots of stretching and rehydrating the night before the run and still had issues. I ended up running it in 39 min on easy terrain, where my route in training was over hilly terrain I was averaging 36 min. So, I would recommend getting your times down as much as possible so that if you do run into a cramp/dehydration on your worst day, you still make time.

The cadre running the events were very professional. They were extremely knowledgable and able to answer any questions we had. Out of ~100 people that said they wanted to attend, only 14 candidates showed up.

All the candidates were a mix of enlisted/officer/civilian. Most had attended previously. Everyone worked together well and it was refreshing being around people motivated to better themselves.


I hope this information can help someone else out there. I plan to return for the next SFRE and crush that mountain.

Malone,

Good job on figuring out what works for your feet and mitigating blisters! Sounds like you were severely dehydrated due to the heat and environmental factors and never fully recovered from it...muscle aches and cramping and all that. Did you guys have any ORS packets to add to your water? If not, add some salt into what your eating to retain better hydration. Other than that, experience is the best teacher right?

[BlackSunrise]

^^^
Ruck more. Get those times way down.

Run more. Get those times down too. Don’t ever stop to puke, learn to puke while still running/moving.

^^^Puke on the run!! Funniest shit to see! Been there done that, first time at SUT in the Q. Lol, good times!

[Joker]

^^^Puke on the run!! Funniest shit to see! Been there done that, first time at SUT in the Q. Lol, good times!

Easy way to train for puke-run. Run hungover. Hard. Never stop. Don’t be a wimp. :D

[Malone]

Malone,

Good job on figuring out what works for your feet and mitigating blisters! Sounds like you were severely dehydrated due to the heat and environmental factors and never fully recovered from it...muscle aches and cramping and all that. Did you guys have any ORS packets to add to your water? If not, add some salt into what your eating to retain better hydration. Other than that, experience is the best teacher right?

Thank you to all the QP's for your advice! It is greatly appreciated!

I believe you are correct BlackSunrise, I was not myself after the ruck and on the 5-mile run. We were given a rice-based hydration mix called Cerasport. The night before the ruck I was drinking Pedialyte and water to rehydrate from the previous day's exercise and ate an entire MRE. The morning of the ruck I did not eat much and during the ruck, I opted to not use Cerasport until the end. I find it does not agree with me for one reason or another and has upset my stomach in the past (Used it in airborne and air-assault schools as well). I believe this was a mistake now, but as you said, experience is the best teacher.

From the symptoms, I believe I was experiencing the early stages of Hyponatremia (I'm no way qualified to actually diagnose myself, I'm a soon-to-be Ph.D., not M.D., and if any 18D's want to chime in and educate me I welcome it). Common symptoms include dizziness, nausea, disorientation. After a certain amount of sodium loss, your body cannot absorb water effectively and attempting to rehydrate with just water is futile and even dangerous. I sipped a Cerasport/water mix after the ruck and drank more Pedialyte after the day's events were complete. Even with these efforts, I was still very dehydrated and 4 days afterward I have only now returned to my pre-SFRE body weight.

Hyponatremia is something I have heard about previously from David Goggins' book "Can't Hurt Me" in the world of marathon/ultra-marathons but I did not think I would experience in my training. I thought I just wouldn't experience the extreme conditions that would lead to something like Hyponatremia. However, looking back on the SFRE weekend, I realize we easily exceeded 30 miles total running/rucking in heat and I lost nearly 7 pounds throughout the weekend, so we definitely dipped into the marathon-range distances (though definitely nowhere close to ultramarathon distances).

I have since done a little bit of research on Hyponatremia and how to prevent it, to include calculation of my sweat rate in the heat. I lose quite a bit of sweat and I believe I need to do everything I can when going through the next SFRE or SFAS/SFQC to ingest as much salt as possible before, during, and after the ruck. My understanding is that supplements common for marathon runners like salt tablets aren't an option for SFRE/SFAS, so I must find other ways to make up for the deficit.



On another note, I have a team deploying soon and their send-off is tonight. I'll put that running hungover and puking on-the-move to the test tomorrow!

[Joker]

Gatoraid worked the best for me. 50-50 mix, liquid GA with water. We used it in the ER for heat injuries.

[FishOnHisHead]

Get your run and ruck times down.
Runs need to be sub-7 minute miles.
Rucks need to be sub-12 minute miles - no running.

Copy, Thank you Joker.

Tuesday:

Five mile run: 9:11 pace
Three mile ruck @ 60#: 16:09 pace
Gym workout:

EMOM x 10 minutes:
Odd: 12 Overhead Squats
Even: Jump rope for 45 seconds alternating with 12 calories on the air bike every other minute.
Rest 3 minutes.

EMOM x 10 minutes:
Odd: 12 Hang Power Cleans
Even: Bike, Jump rope (alternating)
Rest 3 minutes.

EMOM x 10 minutes:
Odd: 12 Overhead Lunges
Even: Jump rope, Bike (alternating)

Definitely felt sore from Monday. Struggled to keep run/ruck times consistent. Gym kicked my ass but I didn't quit and finished the workout.
Scrapped the two mile "recovery run" kept the stretch and roll out session.

Wednesday:

No ruck or gym workout.

I stretched, iced and rested most of the day. I went down to HQ and got my CAC and handled some other clerical work I needed done before my ship date.

I got home and felt like I hadn't done much so I ate and headed out on a five mile run. I concentrated on regulating my breathing a bit better and saw improvement at a pace of 8:57. I think I need to work on stretching more before runs and striding out (as I have read in this thread) to really see the gains I need. I am aiming for 25-30 miles on "Endurance weeks" and plan on throwing a "Speed week" consisting of heavy interval training into the mix every third week to help remedy my slow running.

As always, thank you for your help and advice.

Have a good day.

[BlackSunrise]

Thank you to all the QP's for your advice! It is greatly appreciated!

I believe you are correct BlackSunrise, I was not myself after the ruck and on the 5-mile run. We were given a rice-based hydration mix called Cerasport. The night before the ruck I was drinking Pedialyte and water to rehydrate from the previous day's exercise and ate an entire MRE. The morning of the ruck I did not eat much and during the ruck, I opted to not use Cerasport until the end. I find it does not agree with me for one reason or another and has upset my stomach in the past (Used it in airborne and air-assault schools as well). I believe this was a mistake now, but as you said, experience is the best teacher.

From the symptoms, I believe I was experiencing the early stages of Hyponatremia (I'm no way qualified to actually diagnose myself, I'm a soon-to-be Ph.D., not M.D., and if any 18D's want to chime in and educate me I welcome it). Common symptoms include dizziness, nausea, disorientation. After a certain amount of sodium loss, your body cannot absorb water effectively and attempting to rehydrate with just water is futile and even dangerous. I sipped a Cerasport/water mix after the ruck and drank more Pedialyte after the day's events were complete. Even with these efforts, I was still very dehydrated and 4 days afterward I have only now returned to my pre-SFRE body weight.

Hyponatremia is something I have heard about previously from David Goggins' book "Can't Hurt Me" in the world of marathon/ultra-marathons but I did not think I would experience in my training. I thought I just wouldn't experience the extreme conditions that would lead to something like Hyponatremia. However, looking back on the SFRE weekend, I realize we easily exceeded 30 miles total running/rucking in heat and I lost nearly 7 pounds throughout the weekend, so we definitely dipped into the marathon-range distances (though definitely nowhere close to ultramarathon distances).

I have since done a little bit of research on Hyponatremia and how to prevent it, to include calculation of my sweat rate in the heat. I lose quite a bit of sweat and I believe I need to do everything I can when going through the next SFRE or SFAS/SFQC to ingest as much salt as possible before, during, and after the ruck. My understanding is that supplements common for marathon runners like salt tablets aren't an option for SFRE/SFAS, so I must find other ways to make up for the deficit.



On another note, I have a team deploying soon and their send-off is tonight. I'll put that running hungover and puking on-the-move to the test tomorrow!

This is the first time I have heard of Cerasport. Riced-based, made with simple sugars and supposed to balance carbohydrates, sodium, chloride and potassium intake, all natural and non-GMO. Interesting enough it is suppose to help the body absorb electrolytes easier without causing stomach distress. Wonder why it causes you problems?

[FishOnHisHead]

Had to change up the order for Thursday's workout. I began with a three mile ruck then moved on to the gym and ended with a five mile run.

Three mile ruck @ 60#: 15:36 pace
Im still working on opening up my pace and leaning into my stride. No running from now on. (a mistake I made in my first post) After reading what Malone had said about "Tuffoot" It definitely reinforced my desire to try it. I will be ordering some- I will let everyone know the differences I notice.

Gym workout:

25 minute running clock:
3 rounds:
5 Bench Press @ 135#
300m Row
Rest 90 seconds
2 rounds:
3 Bench Press @ 155#
300m Row
Rest 90 seconds
1 round:
1 Bench Press @ 205#
300m Row

Score the slowest Row and heaviest Bench:
1:01
205#

Followed by 3 sets:
Max rep Dumbbell Floor Press
8-10 Dumbbell Rows
Rest 90 seconds

Five mile run: 8:56 pace

I am happy to know that my pace stayed consistent with Wednesday's, it shows that my breathing and conscious efforts while running are helping.

As always, thank you for your help and advice.

Have a good day.

[iintc22]

Today I went to the first of several summer meets for a local orienteering club. I believe most of these are going to be 'sprint' events, where the points are close together and participants run the course and compete for time. So it's not like trying to navigate long distances with a ruck, but good practice map reading and terrain association nonetheless.

[Tandem]

Unfortunately deviated from my training schedule yesterday and decided to do sprint workout with a coworker, no one at the office is aware of my intentions yet, just getting a run in. I wound up pulling my hamstring, thought it may have just been a cramp so I jogged a mile back home and stretched/iced last night and woke up with similar pain this morning. Really unfortunate because I was actually getting to the point where I enjoyed running, and my ruck times were decreasing as well. A bit of (small) set back, but will focus on healing up and driving on.

[Joker]

Have a Doc take a look at it.

[SouthernDZ]

R.I.C.E.

[FishOnHisHead]

Friday:

Speed work:

As advised I began speed work. Interval training definitely has a greater impact on my legs than the longer runs that I have been doing. Currently I can only do about 2 miles of 400m on 400m off- I really like the intervals though, for me, they are a humbling workout.

I used the rest of Friday as a stretching/ recovery day.

Saturday:

Ruck:

I went on a nice 8 mile ruck with my sandbag (60 pounds), pack and a good friend. He was happy to get into the spirit and threw 5 pounds into his backpack and we set off over hilly terrain (the trail referenced in my previous posts) We were not fast by any means but we maintained a near constant pace over the altitude gain of 1,243 feet at 19:14 minute miles. My feet held up pretty well. The new pair of boots that I've been breaking in felt great.

Sunday:

Pool day!

Spent the day recovering in the pool and jacuzzi. Practiced some swim techniques and treading water but mostly just had some fun.

Monday:

Run:

I went on a 5 mile run first thing- I was slower than my average pace but the run had 725 feet of altitude gain and I'm just happy to know I'm making progress. None of my running and rucking is done on flat ground. Theres nothing like looking up at a menacing hill and knowing that you're going to be at the top of it by the end of your workout. Little wins.

After my run I took off for the gym.

Gym workout:

Front squat 1 Rep Max:
5 x warmup weight
3 x heavy prep weight
1 x building to 1 Rep Max
1 Rep Max: 225#

Immediately into:

16 minute AMRAP:
8 Cal on Air Bike
1 Rope Climb
10 Alternating Dumbbell Lunges @ 50# each arm
I got 6 rounds 16 reps (rope climb counts as 8)

Ruck:

3 miles @ 60# (299 feet of altitude gain).

Today something just felt better. I opened up my hips, adjusted my pack a bit and took off with a purpose. I didn't look down at my pace on my watch and instead kept my heart rate in mind. I moved quickly and made sure not to run, My speed walk along the downhills was definitely a confusing sight to the odd couple and families making their way up the trail to the overlook.

Today's pace was 14:06 and I am very happy. I am using these short hill "sprints" to train my pace similar to the interval training that I have started. Once I get my desired pace all I have to do is string four together. I can do that. Little wins.

As always, thank you for your help and advice.

Have a good day.

[iintc22]

Rucked a course as fast as possible walking only. If you're not already, I would recommend using this website/app:
www.mapmyrrun.com

Here's what I did today:
https://www.mapmyrun.com/routes/view/2547918394

If you're in the area, send me a PM and we can train together.

[Alpina]

Haven’t posted in a while but still working. Today was just running.

1 mile run
Rest 10 minutes
1 mile run
Rest 10 minutes
3 mile run, keeping heart rate under 160

Did 6:13, 6:31, 25:56. That’s a PR on my mile time.

[slippery_squid]

45 min ERG Row
:30 sprint every 1:30
Avg 320 watts; peak 997 watts

then
Super Squat
20 reps @ 75% 1rm
1 rep every 7 sec; cant rack bar until all reps completed.

[slippery_squid]

4 rounds
8 reps @ 95lbs
Upright row
Power clean
Press
Front squat
Press
Power clean
Upright row

If you drop bar, start set over. 3 fails and lift is done

Treadmill with 60lb ruck
4.1 mph
Every 1 min go up 1.0 incline until max, thennwork back down to 0.0. My treadmill goes to 16.0.

Then
Farmer carries @25lb dumbells with 60lb ruck for 1 mile. Every drop is 5 renegade rows +1 rep for each additional drop

[Joker]

Strive to max the physical fitness test as well as climbing ropes and chin-ups. Get those ruck times down to around 12-minute miles in rolling hills on sandy terrain, target 2.5-hours for 12-miles.

[slippery_squid]

Strive to max the physical fitness test as well as climbing ropes and chin-ups. Get those ruck times down to around 12-minute miles in rolling hills on sandy terrain, target 2.5-hours for 12-miles.

Unfortunately not too many sandy hills in the metro area. But I ruck on the loose gravel/squishy shoulder of the hilly roads. Average 12:30/mi for 12 miles. With 60lb ruck and 7lb PVC rifle.

[Alpina]

2x20 Minute runs today with 10 min rest. Did 2.85 miles and 2.5 miles.

[Tandem]

Have not been able to do much cardio lately due to the pulled hamstring, currently working week 10-14 of the SFAS Thor workout program. Instead of the leg lifts I have been doing 120m farmer's carries. Today I did week 12 Day 1 lifts and ran a slow mile just to get the hamstring firing. Felt really good but it is a bit tender now so I will ice and stretch it.

I was finally able to get to MEPS and take a physical, unfortunately I need an eye consultation for my astigmatism, I was initially upset but just gives me more time to heal the hamstring and get the rucking/cardio back to where it was. I have actually been itching to run so it does suck, but I'm being quite cautious because the last thing I want is a lingering issue.

Unrelated: I attached an image I think a few of you all will appreciate, it was done by a gentleman named Ben Cantwell, Marine Corps veteran and artist, no intention of advertisement.

Onward gents,
T

[slippery_squid]

800 meter bear crawl in 25# vest.

[slippery_squid]

Ruck
80# 400m
70# 400m
...
10# 400m

Walking as fast as possible.

At completion of 10# 400m
400m walking lunge no weight no time.

My ruck mile is down to mid 12s with a little bit of shuffle.

[Tandem]

Only my second run back after pulling my hamstring around two months ago and taking the time to heal it, still tender but making good strides.

3 miles at 23:56, I was hurting and hating every minute of that last mile. I know the cardio will come back, but that was not fun.

[Landslide]

Removed.

[Joker]

Don’t f’ing quit!

[Landslide]

Removed.

[Astronomy]

Landslide: Outfuckingstanding. Congrats on your Selection.

Keep your eye on the SFQC bubble going forward... just as you previously have.

Go forth and do great things.

[Joker]

Followed this advice and I was selected.

Fantastic! Do not lose sight of your near goals. Complete them as they come to you. Do not just look at graduation as there are speed bumps along the way.
And don’t f’ing quit.

[slippery_squid]

Yesterday
2hr ruck @ 65# wet. Then 400m lunges

Today
15 rounds
Deadlift 6 @ 130%bw
20 sec rest
Pullups 6

Then
10 rounds
Lat pulldown triangle grip 9 @85%bw
Cable rope lat flexion 18@60%bw

Then
40 min run @ bottom of zone4 heart rate with polar h10

I'm 5'11 @ 218lb

[Rackem88]

Yesterday
8 mile ruck, 45lb dry, 10lb sledgehammer carry, natural walking, 1:58:52, Avg.HR~130

Boots: Garmont NFS w/ Sole insoles
Ruck: Alice frame, hellcat mod, Sorinex load carrier
Overall: Felt comfortable for most of it although developed some heel blisters despite the moleskin. Going to try some different methods such as Hike goo and may take plastic heel cup out of boots.

[Joker]

Also work on getting that time down. You are too close to the minimum.

[Rackem88]

Yessir, right now pushing distance more than pace but I am confident that I can get my time down before I leave. Trying to get my feet right as well.

[Rackem88]

Run
10min w/u jog
16min Tempo, 7:50 pace
10 c/s jog

Lift
Press 5x8x95
Lat pull down 5x8x105
Jump squat 5x8x35
Nordic curls(assisted) 3x8xgreen band
Situps 5x20

Legs felt like cement from lift on Wednesday but feet are in good condition from ruck yesterday.

[Rackem88]

Saturday
Run 5mi, 9:30 pace, easy run working on some distance

Monday
Upper body lift
-Bench 6x12x160lb
-Cable rows 6x12x100lb
Running
-Sprints

Tuesday
Ruck 60min, 70lb dry/10lb hammer
-working on progressing weight

30min Bike erg for some extra cardio and to loosen up the legs for tomorrow

[Davecgar]

Long time stalker of this site, reading and researching for years. I have been training on and off for the last year with programs like Get Selected!, SELECTED!, THOR3 14-week Program, and Stew Smith's Special Forces workout program. From my training I thought all of them were amazing programs, but personally saw the most improvement during the THOR3 Program.

Going to my first SF recruiting brief and SFRE event in December.

I have mostly been focusing on getting my run and ruck times down, specifically my rucking without running because I was rucking with a run-walk-run method every time and ended up hurting my back, but took my time to heal and learned my lesson to only ruck run when necessary.

2 mile run: 13:29, 6:45 min/mi pace
5 mile run: 38:10, 7:37 min/mi pace
6 mile ruck: 1:21:39, 13:37 min/mile pace only fast walking
10 mile ruck: 2:13:32, 13:20 min/mile pace only fast walking

Rucks with Alice pack @ 55# dry. Never done any rucks with a sledge hammer but plan to pick up an 8lb one and use it for my training after gaining the tip from this forum.

[Rackem88]

Wednesday
Run
10min w/u, 18min tempo (7:43), 10min c/d

Lift
Squat 5x12
RDL 5x12
Pushups 6x20
Pull-ups 6x7

Adapting to volume and legs felt much better for tempo run today.

[Rackem88]

Long time stalker of this site, reading and researching for years. I have been training on and off for the last year with programs like Get Selected!, SELECTED!, THOR3 14-week Program, and Stew Smith's Special Forces workout program. From my training I thought all of them were amazing programs, but personally saw the most improvement during the THOR3 Program.

Going to my first SF recruiting brief and SFRE event in December.

I have mostly been focusing on getting my run and ruck times down, specifically my rucking without running because I was rucking with a run-walk-run method every time and ended up hurting my back, but took my time to heal and learned my lesson to only ruck run when necessary.

2 mile run: 13:29, 6:45 min/mi pace
5 mile run: 38:10, 7:37 min/mi pace
6 mile ruck: 1:21:39, 13:37 min/mile pace only fast walking
10 mile ruck: 2:13:32, 13:20 min/mile pace only fast walking

Rucks with Alice pack @ 55# dry. Never done any rucks with a sledge hammer but plan to pick up an 8lb one and use it for my training after gaining the tip from this forum.

Good work man, I’m chasing down those numbers as well. The hammer doesn’t really slow you down that much, just something you have to get use to as its harder to swing both arms.

[Rackem88]

Ruck 10mi, 2:29:43, 50lb dry/ 10lb hammer carry

Working on building distance at a natural walk before adding speed. I know I have a ways to go as this pace is the bare minimum. Feet held up well, no blisters or hot spots with a combo of mole skin hikers goo and darn tough socks.

[Rackem88]

Monday
Lift
Bench 6x12
Cable Row 6x12
Knees to Elbows (ACFT style) 3x10
Run
1mi w/u
10x200m(6:30 pace)/200 jog recovery
1mi c/d

Tuesday
Ruck 60min, 75lb dry/ 10lb sledge, muddy trails

Wednesday
Lift
Squat 5x12
RDL 5x12
Pushups, pull-ups
30min Row

Thursday
Ruck 10mi, 50lb dry/10lb sledge, 2:28
-family came along for first half which was slower but picked it up in second half and was able to hit the last couple miles at a 13:15 pace. Once I build some more distance I will try and carry that pace and faster throughout.

Feet- Doing really well, bought a pair of the Nike SFB Boots which for me have worked great so far. Moleskin and Hikers goo have helped a lot and have experienced no blisters and only small hot spots. Still a work in progress.

Happy Thanksgiving to everyone, looking forward to closing out the year and starting the pipeline in 2020.

[The Reaper]

Not too much mud at Camp MacKall.

Mostly sand, with some clay.

If possible, suggest that you do some road work (ruck/run) on sand to develop your lower legs prior to shipping out.

Best of luck! Never quit.

TR