I think you meant to say "improving" or "decreasing" your run times. :)

lksteve and razor,
Thanks for the advice. Now back to pt'ing for me :lifter

Yep, meant to say 'decreasing'. I gotta stop having those six-pack lunches. :(

I dunno, Razor, the six-pack lunches sure help increase my run times!

Let's see. A 13:30 run means you can run 6:45 minute miles for two miles. Not too bad overall, but most people have the potential to run much faster than that.

Your question is about endurance. If you can run 6:45 miles for two miles, you should be able to run 4-6 miles at an "airborne shuffle" which is the pace of many group formation runs. This pace can vary but is usuallly somewhere between 8-9 min miles. I've seen people still drunk from the night before survive these "strolls" on many occasions.

I'm guessing you are trying to maintain your 2 mile pace while running 3.5 miles when you say you die. If this is the case, your body is most likely relying heavily on anaerobic (without oxygen) metabolism to supply the working muscles with the fuel they need to contract, which is adenosine triphosphate (ATP).

ATP fuels all muscle contractions, whether it's blinking your eye or running 10 miles. Runners with better aerobic (with oxygen) power have to rely less on anaerobic metabolism, since they can supply more of their energy needs from the aerobic system.

Some signs your body is relying heavily on anaerobic metabolism are: Increased, heavy breathing, decreased coordination, decreased mental awareness, and eventually, an abrupt decrease in athletic performance.

Our body's energy production takes place in a complex biochemical process know as the krebs cycle/citric acid cycle/tricarboxylic acid cycle (TCA).

The body thrives on oxygen. At rest, easy walking, etc., we are almost purely "aerobic." When exercise pace/intensity increases, working muscles will require more freshly oxygenated blood than the left ventricle of the heart can pump. The body compensates for this deficiency through anaerobic metabolism, which means the muscles will get the ATP they need to vigorously contract, but there will be a price to pay.

If there is insufficient oxygen in the working muscle cells (e.g. fast running pace), lactic acid will be formed from a process called "anaerobic glycolysis." When lactic acid degrades and spills into the bloodstream it's called "lactate." Lactate and lactic acid are acidic which lowers the Ph of your blood.

The aerobic system is like making enough money to cover all your expenses. You have no debt. However, if you "spend" more than you make, in this case, too high a running pace, you must "borrow" to cover the debt. You will borrow ATP from the anaerobic system and the penalty for this loan is increased acidosis which ensures your effort will be relatively short lived.

The Ph of human blood at rest is slightly alkaline, having a Ph around 7.35-7.40 or so. Note that the Ph scale goes from 0-14, with 7 being neutral (distilled water). Higher numbers indicate "alkalinity" which is a property associated with "bases." Lower numbers indicate "acidity" which is associated with acids.

Muscle cells function under a very narrow Ph range. When this range is exceeded (too much acid/low Ph), they stop contracting as forcefully, and eventually slow down dramatically. Reduced blood Ph is always associated with substantial performance decreases.

The liver is tasked with metabolizing lactate. Excessive blood lactate levels from intense activity can cause some people to feel sick and actually vomit. Normally, this most often occurs in people not accustomed to intense physical activity, another reason to always stay in shape.

Increasing aerobic power will allow you to run faster while keeping your blood "cleaner" (less lactate). This will allow for a faster, longer run. A less fit individual might be able to hold the same fast pace, but would be forced to quit before the run could be completed due to too much acidosis.

Increasing aerobic power usually means doing some type of interval work. There are many programs and ideas out there on how to do it. Something like 3-6 repetitions of 1 mile efforts at a fast pace (5-6 minute miles) with slow walking for 5-20 minutes or so in between reps to recover would work real well if you could do it. Recovery times vary considerably. Take as much time as you need to ensure the next, quality effort. Focus on holding a consistent speed over the entire distance. At most, you'll only have to suffer for 5 or 6 minutes on each rep, right??? Not too bad if you think about it...

Individuals need to get a feel for how much exercise "dosing" they can handle. Don't be a hero and get yourself hurt unecessarily by doing too much too soon. Athletic success requires the "long term" approach. Think of fitness as something that improves on a yearly basis, as long as you do the work.

Consistency and dedication are required for athletic success.

Speedwork should be done once or twice a week. Don't overdo the speedwork. The other days, you should run longer/slower, or short and easy. Take at least 1 or 2 days off completely each week. Don't be a slave to your program either. If you need an extra day or two or three to recover, make sure you take them, since full recovery will make your intense sessions most productive.

Experimentation with any training program is always required.

For the rucks, you say you get tired after 6-7 miles. Assuming you could maintain a pace around 4 miles per hour, 6-7 miles would put you at or beyond 1.5 hours, which is about how long most people can exercise with some intensity before they exhaust their stores of muscle glycogen (stored carbohydrate). After muscle glycogen stores are depleted, performance drops substantially as well.

Make sure you are eating enough carbohydrates in general and maybe eat something with carbs/sugar in it while you are rucking. Low-carb diets are the worst thing an athlete or soldier can do if they want to be alert and have energy for intense, prolonged work.

Get with someone who can run it at the pace you want, and shadow them.

Alternately, go to a measured track and keep track of your lap times. Force yourself to run the distance at the pace you want. You will soon discover if you are running too fast too soon or not.

TR

thanks for the advice/info detcord...
TR I would run with someone except all of my friends around here are the epitome of the lazy American college students made even worse because I go to an Engineering school. I don't think most of them would know how to run further then the 100 yards it takes to get to the packie. :rolleyes:

I go to a college populated by big-time partiers, who may or may not be lazier than engineering students. Just about every school I know of, however, has a running club that breaks people up based on pace/skill/fitness goals. I always find runs are better if I have someone to talk to, even when I can barely muster the breath to speak :o Something to check into, perhaps.

Do you not have a track team or cross country team?

TR

We do I just don't know any of the kids on the team and I don't have time to join the team with work.
I might start PT'ing with the Army ROTC cadets once school starts, I'll have to see when they PT to see if I can do it with them, if not I'll just get by on my own. :lifter

I gave up on anyone I know being willing to maintain an active training schedule. It's more satisfying to do it on your own anyway. This career is about being self-motivated. Take the right steps now.

Follow Warrior-Mentor's plan in the "Getting Selected for Special Forces" book. It's excellent and geared for someone who isn't currently in the best shape. I am on my second go round of his 30 day plan and am incorporating additional and extended activities. It made my preperation fun and gave me a good background to base my future fitness plans.

I also think reading a book on diet for fitness is helpful. I enjoyed Chris Charmichael's "Food for Fitness" (He is Lance Armstrong's coach).

I can't recommend adequate stretching enough.

Jon, find someone with a bike that has a speedometer. The type of bike doesn't matter, as long as it has an accurate, calibrated speedometer. Accurate speedometers can be purchased for $20-30.

Usually, someone who doesn't really care about exercise won't mind pacing you on a bike, since riding a bike at 10-12 mph or so is considered "easy" by most people.

Have your girlfriend, little brother, etc. pace you on a bike. This is sort of like "motorpacing" used by professional cyclists, where they ride behind a moped/small motorcyle at 35-40 mph. When you do this, find a place away from cars and traffic.

To figure out your speed/running pace, divide 60 by the speed in mph you want or the minutes-per-mile. Dividing 60 by either will give the other value.

For example, 60/6 minute miles = 10 mph. 60/10 mph = 6 minute miles. 5 minute miles are 12 mph (60/5=12).

Get warmed up for 10-20 minutes before you go hard with some light, easy running. Don't stretch before you run (stretching after is ok). Then, have your friend hold a given pace on the bike and see how long you can hold it.

You won't need to do this forever, since you will develop a feel for the correct high pace after a while. It's extremely unlikely the ROTC crowd will want to push themselves that hard, so I wouldn't count on them for much, PT wise...

another good book I've been reading lately is "The Triathletes Training Bible." It has great information not only for triathletes but it provides a very detailed and easy to understand explanation on the principles of fitness. The fundamentals can be applied to any type of training plan. I also like the section on knowing how and when to "peak." Lots of good info in this book. I highly recommend it.

CrossFit train up
 

I've been reading the crossfit message board and have found some people saying that they are using crossfit work out of the day and rucking 2 times a week. A couple of guys say that they got through SFAS doing these work outs and I was wondering what the QP's thoughts were on doing this in preperation for SFAS.

mlitsey

Just my .02. Im an NQP so... I post humbly.

I did several of the Stew Smith workouts before I discovered other resources such as "Get Selected" and this platform. I noticed that I may have been over training as it looks as though I wont attend selection until Jan. I was told(by other QP and "selectees") that I want to peak in week one, and not before. I then started integrating Stew Smith with Crossfit(I discovered at drill!!!, we NQPs did a good bit of crossfit! PUKE!!!) along with some long runs and the standard rucks to keep my feet tough. I actually only ruck 2 maybe 3 times per week now (QP advice). I also made this move after finally being able to measure myself up against others by doing timed rucks at drill (6 miles in 58 minutes). I am prior service AF and really didnt know what a good pace was... Now I know... and can maintain a 13 min ruck pace with this current regime/profile. I think a mix of all of them is a good approach when your in my situation. I plan on doing the "Get Selected" plan just prior to shipping out. Anyway, my .02 man... I stand down.
peepee

What should I wear?
 

Handy tool for training before & after SFAS...won't do you much good while you're there:

http://www.runnersworld.com/cda/what...-0-0-0,00.html

WM,

Not sure how useful that really is. I looked all over but unless I missed something, it doesn't say a thing about what colors or combinations of colors to wear to make you LOOK cool.

Black...always wear black.

People think SF wear black to be "cool."

Actually, it's just because of it's slimming properties. :D

More then slimming
 

Black also makes some of us look taller!!!
:D

http://www.bragg.army.mil/specialforces/prepare.htm

"Preparing for SFAS

"The purpose of this information is to assist prospective SFAS candidates in attaining and maintaining a high state of physical fitness prior to attendance at the U.S. Army John F. Kennedy Special Warfare Center and School (USAJFKSWCS) SFAS Program and subsequently the SFQC."

This program has been recommended, pointed out, and linked repeatedly, but most people would rather spend hours looking for a shortcut of dubious value rather than putting the time into following instructions and training.

I personally think that many look at it and choose to ignore it bacause it looks too hard. Here is a little tip: if you think the prep program is too hard, or you don't think you can follow it, you are not going to suddenly grow wings and fly around Camp Mackall. Give up and quit now, and save us the time, effort, and expense of shipping your lazy ass to Bragg.

If you can follow the program, your odds of success are much higher.

And one last thing. 100 pounds in your ruck is not twice as good as 50 lbs. If that is your idea for better training, SF is not for you. Follow the recommended training weights, and the program.

Good luck, do the best that you can.

TR

KettleBells...
 

Let me just start with I'm a Non-military trainer and I work at a university fitness center. I know doesn't mean shit but at least know that I am a nub that knows the muscle groups and form.
I have been researching this same aspect for quite sometime. What is very interesting about Military training is that there are many aspects to it. Endurance and endurance strength in many areas. When people (college kids) come to me with goals it is either I wish to bench press 100000 lbs or I want to run the next "XXXXXX" half-marathon as fast as a Kenyan. The military takes these aspects and puts almost as much importance in both of them as blending them and putting them together. I feel this is the reason this question is beaten to death on some many forums.
For push-ups check armyranger.com's forum...
http://www.armyranger.com/bb/viewtopic.php?t=19586
http://www.armyranger.com/bb/viewtopic.php?t=8368

This routine assumes that you are able to do 30 complete push-ups with out resting. By partials I mean restricting the range of motion to just under 1/2 of a complete rep. Always touch the floor with your chest (when possible) and come up almost half-way then back down. A sample routine would look like this:

* Week 1 & 2: Every other day
POSITION #1: Triangle push-ups (you should touch your thumbs to your xiphoid process (lightly!) when trying to touch your chest to the ground)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #2: Move hands to shoulder length apart (the tips of your fingers should be aligned with the tops of your sholders)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #3: Move your hands out until, during mid rep, your upper arms will be perpendicular to your forearms. The hands should remain in the same position relative to the shoulders (ie move them "out" in a straight line)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
* Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
* Week 4 & 5: 1 on, 2 off; 2 on, 1 off; 1 on, 2 off; 1 on, 2 off; 1 on, 1 off
POSITION #1
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #2
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #3
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
* Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
* Week 7 & 8: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on; 2 off, 2 on; 1 off, 1 on; 1 off
POSITION #1
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #2
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #3
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
* Week 9: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
+ rest 240 seconds
POSITION #3
+ Until failure
+ rest 240 seconds
* Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
POSITION #2
+ 100 complete
* Maintenance: Twice a week
POSITION #2
+ 100 complete

Written by Robert C. Shouse

I'm doing a similar workout right now from this. shown much improvement already.

Well the reason I actually posted was because of Area Commander Jatx has just listed everything that kettle bells can help you with."joint strength and extra focus on flexibility and strength throughout the entire range of motion" Many of the kettlebell swings and clinches are designed just for this.

"Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements."

Not in any way saying that I know my shit about the bells but I have incorporated them into my work out and noticed a large difference in stabilization muscles and core strength. (helping rucking on a trail very much.)

One more thing on core muscles and strength. Do not be afraid of the yoga ball!:) It is your friend. Sit-up and push-up work outs can be made much harder with this simple piece of equipment.

Please do not take offense that I posted. I just wanted to share some information with people I feel would use it. As with everything everywhere take with a grain..... Please don't sue me if you drop a kettle bell on your skull.

Have a nice day and happy PT.

~ Joe.
Already pushing them out....

Week before Tryouts/SOPC
 

How many days before you shipped, did you guys stop or tone down training?
I'm running 5 miles in the am and push up/abs or pull up/abs alternating three days a week sadwiched by 2.5 mile runs.
Overall training day = 10 miles, 150 sit ups, 150 push ups or 150 pull ups (varying sets on push ups and assistance on pull ups).
No place for ropes or land nav.
Think I might be overdoing it.
Advice?

Believe it or not, you are not the first one to ask about his prep program here.

Search, read, and follow the program laid out in the SWCS training circular referenced elsewhere on this site.

Best of luck.

TR

I suppose this goes here...
 

I'm in the last few weeks of this program, and thought I'd share it. I pulled it off another site where it was posted by that kettlebell-using PJ. As per TR's advice, I used a pair of 'issue' boots ordered off the internet, and added a pair of SOLE footbeds, though I confess that I plan to spoil myself by ordering a pair of Danners the day I perform the last walk.

I don't have time to do the kbmodsasprog posted here (and mocked) several months ago, which seemed like the next logical step. I also rotated off this program a few times and did 'Hit the Deck' when I was being a wimp about going outside.

I'm thinking about doing 18mi@50lbs once a week as opposed to 15mi@80 three times a week while doing another program (probably 'Enter the Kettlebell'), but would appreciate some feedback with respect to maintaining my rucking.

Edit: this might also be the time to plug the website where I got my ruck and boots: www.armygear.net It was significantly cheaper than my local army surplus, which wanted > $100 for the ruck, and the same price on the boots for sub-par eastern european crap. Your mileage may vary, as the bag I got was obviously used. I also do not yet have a copy of 'Get Selected'.

:D:D:D

Heaven Sent...
 

This is great...I was hoping to find a great workout schedule to help me get in peak physical shape before SFAS. I still have a long way to go...Starting Dec 30, I'll have about 20 weeks to get in shape. I was wondering how much free time I would get in Advanced Infantry Training and Airborne School. Is it like a normal work day, free time on base after the training day? Or is it more strict? I'm hoping I can get the time to work on my physical fitness with a buddy or alone rather than only on standard PT days.
Thanks for the great post...It will help me indeed.


[QUOTE=Kyobanim;81108]I found this while cleaning out my hard drive and thought someone might benefit from it. I can't remember where I found it or if it has been posted here before.

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

Climbing Rope In Iraq
 

Deployed to Iraq.... at Joint Base Balad. It's a curse. Prepping for Selection (012-09) I was worried about not getting time to practice rope climbing technique. Some unit was nice enough to build a mock obstacle course. They obviously did not want any one to actually use it, because they put a fence around it.

On my way back in from a ruck march the other night, I got tired of looking at the rope and not climbing it. I dropped my gear and all night-time required reflective equipment, and made my way over the fence. It was a great time of going over technique. It's only about 15 ft. of rope, but enough.

If you find yourself unlucky enough to be stationed on JBB and stay sane enough to train, the rope is located 75 m off of Penn. Ave, East side of the road, kind of across from Killeen Field.

Compilation of information edited off.

SD:

Who are you and what have you accomplished to be dispensing advice to anyone here? You are 19 and have zero military experience.

I believe that you should make it through SFAS before you start telling others how to prepare themselves.

TR

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