Keep it simple
 

I keep it very simple. I run one day and ruck the next. I usually cover distances of about 5 miles in the fastest time I can. I also do push ups, sit ups, and pull ups in sets of three or four until failure. If on the third day I am not too sore I will go to the gym and work on the free weights and some machines and finish with 30-45 mins of low impact cardio. Then I take a day off and repeat.

E-Book
 

I've been following the training program provided by SORB for the past four weeks, seen significant improvement in every area.

www.bragg.army.mil/sorb/Text/SELECTED_EBOOK.pdf

Charlie mic.

That is what we recommend.

You people designing your own exotic programs and ignoring the one recommeded by the school are assuming risk.

TR

Training prep
 

My preparation includes:

3-4 runs/8-9 days: 7 miler (~54 min), 5.5 miler (~40 min), 2 miler (~13 min), and an interval run (8 timed 1/4 mile laps @ 1:20 with 2:30 rests). These are alternated with:

Crossfit 3-4X/week: usually centered around 1 strenth day, 1 high speed high intensity day, and a purely calisthenics day.

1 Ruck/week: I'm up to 5 miles with ~55 lbs. I'm usually around a 14:30 m/m pace.

I just bought "Get Selected"; Great advice, especially on footcare! I ship in Nov. and looking forward to the challenge. Any advice/critiques are much appreciated.

personal bests:
84 pushups (2 min)
81 situps (2 min)
2 miles 12:30

SORB
 

In regards to the SORB routine I would be more than willing to assist any member with the structure of it. I had the pleasure of helping another already by sending them the entire program in a week-by-week view to include running, PT, and ruck workouts via microsoft word. Some exercises are confusing so I created a definitions table to describe the proper way on performing the exercise. If anyone would like a copy you can pm me and I will get it to you as quickly as possible, charlie mic.

Although I am not training for SFAS, the Israeli Defence Forces' selection process is not too different from what I understand. I have been training in Crossfit for about 4 months and recently I have taken on this specific schedule designed by Rob Ord of Brass Ring Fitness:

Monday-Crossfit (AM). Selection specific training (PM).
Tuesday-Crossfit (AM). Selection specific training (PM).
Wednesday-Crossfit.
Thursday-Selection specific training.
Friday-Crossfit (AM). Selection specific training (PM).
Saturday/Sunday rest.

The "selection specific training" usually consists of rucking, running, fireman carries, crawling, sprint training, pullups, pushups, situps, etc.

P.S In addition to physical training I also pray 3 times daily, read many books, and consciously practice honesty, integrity, and reliability.

What I don't understand is in this instructional guide above, is how the main points that they give on foot care is the exact opposite advice Major Joe Martin details in "Get Selected".

They advise filing/scrubbing the hard calloused portions of your feet down till they're smooth.
VS
Joe Martin gives advice on how to actually make your skin callous faster, by walking barefoot, training till you have hot spots and not using poly liner sock when training so you develop them.

They advise to use lotion often on your feet and extra attention (lotion) to your callouses.
VS
Joe Martin says to use an alcohol bath after marches and spraying your feet with Arrid xx dry durring training to close off the sweat glands and also toughen feet (and dries them out, not moisturizes).

They also talk about using different lubes on your feet for certain portion of training (wet portions).
VS
Joe Martin preaches "keep your feet dry" moisture+friction causes blisters.


So maybe some of our more experienced members could shed some light on this contradictory statements.

I am not an experienced member and am only replying as this is an open thread, treading lightly in hopes I did not over step my boundaries. Hope this helps Blind Eye, charlie mic.

In "caveman" terms, find out what works for you. Get Selected and this forum are just an information "Baseline", or a starting point if you will. Search for what you are looking for and use common sense when you go out and try it. If it works, continue to train. If it causes the bottom of your feet to fall off, well you obviously learned from that mistake so adjust fire and continue to train. I am not a QP, but I think there may be a reoccuring theme here. Don't look for the easy answer here. The hard way usually works better. That's just my $.02.

Two answers.

First, generally, there's more than one way to skin a cat. SORB's recommendation may work for you. LTC Martin's recommendations definitely worked for me.

Second, the specific examples you cite are not as contradictory as they may appear at first glance. More a case of "different actions in different circumstances."

These are both examples of "maintaining what you've built up," vs "how you build it up in the first place."

What happens to callouses as they age and dry out? Those thick pads of skin will harden and crack, until you have to tear it off and start all over. If you've got a consistent pressure in a consistent place, you'll get creased edges, which will also harden.

Smooth out the hardened spots so they don't catch and tear. Don't file off the good part of the callous.

Ever waterproof anything? Maybe stain a deck? Sure, the barrier coat isn't "dry," but how much water does the wood absorb in the next rain?

I assumed both ways could work for different individuals, and better for some than others. I just thought it was odd that one says to keep your feet moisturized and nice ans soft, while the other tells you to toughen them up and dry them out.

I myself tend to believe that toughening your feet is the better route and thats the way I've been preparing them.

Though I can understand the point SORB is making by saying that it is a lot harder to treat blisters once they form under the calloused area. I just think that the prevention of the blisters in the form of calloused hot spot areas seems smarter than it being easier to address the issue once it happens.

You missed my point. WM's advice addresses someone trying to toughen up soft feet. The SORB recommendation is targeted to someone who already has good callouses. They don't say to have your feet be "nice and soft," they give advice to keep that leathery pad from coming off like an old scab.

So first you build callouses (WM). Then you have to maintain them (SORB). Over time, that thick pad of dead skin (that you spent so much effort to build) will dry out, harden, crack, and fall off your foot. The new skin underneath is as soft and tender as though you never started. So delay the hardening with lotion. Once parts have hardened, file down hard edges or cracks to prevent them from catching and tearing.

Ok, roger that Slantwire.

Thank you for the clairification that makes a lot more sense. Sorry for the misinterpretation.

.

I would kill to have that much free time to train.