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Workout regimen suggestion
Here is some stuff I put together for my mentorees. I personally do the workout regimen and have a 360 pt score, 1300+ UBRR, and meet all of the suggested goals. It has worked well to keep me strong and injury free. It works for me, and it isn't perfect. It's not for beginners or low performers. I believe if you meet this standard, there is no possible way you will not get selected due to fitness.
Establish your physical GOALS, here are some examples of what I would expect a selection candidate to have prior to selection: PT Test: 290+ (Candidates with 290+ have an incredibly higher chance at getting selected) 2 mile run: 13:00 4 mile run: 30:00 5 mile run: 37:00 6 mile ruck: <1:18 12 mile ruck: 2:30 Pushups 2min :85 Situps max: 80 Pullups max:15-20 Deadlift 5rep:275 Squat 5rep max:225 Bench: bodyweight x 5 The first step is establishing a baseline for all those events, and know that when you target certain exercises like squat that your ruck times will get better, so don’t worry about constantly testing yourself. The goal is to get to a point where you know that you will have no problem meeting a standard. 5 mile run? No problem, I know my pace and how to hold it. Knowing a 8 min, 7 min, 6 min paces is essential for running, and a 15, 14, and 13 min pace for rucking. It is really important. Work all the exercises above into your workout regimen. Develop your own workout plan with crossfit, SOFWODS, and make sure to focus mostly on running, rucking, and bodyweight exercises. Do not ruck run until you have been rucking for 3-4 months. Ruck running should not be faster than a 10 minute mile. Do not increase your distances or speed on your runs more than 10% per week. Make a schedule for three months and stick to your goal paces. Generally, your workout regimen should resemble the following: LIFTING days are two a days and should be between 45 minutes and one hour for the lifting, and 30-45 minutes for the runs. Your lifting sessions should be based off of SOFWODS or crossfit and you need access to Olympic bumper weights because the core of your lifting is Olympic lifts and bodyweight exercise. Power endurance is the goal of these lifting sessions and lifting is secondary to rucking and running. All of your sets should be around 3-5 and your repetitions per set should be 10-15. It is good to gear the workouts towards body parts (upper or lower body, back, chest, arms, shoulders). I generally do Mondays and Fridays chest and Wednesdays back and shoulders. All lifting days should include pushups, dips, and pull-ups with a premium placed on high sets with high repetitions. That is the best way to get better at pushups, situps, pullups, and dips. For instance, on a Monday lifting day I will do 30 pushups every hour for 6-7 hours. Or after the lift session I will do 10 sets of 15 pushups, or 5 sets of 15 pushups, 10 pullups, and 10 dips. Scale the number of repetitions but keep the sets near the same. Also throw in core exercises like planking, bridges, and other ab exercises. RUCKING is the single most important part of your success. You must be able to ruck with 65 pounds quickly for around 200 miles in selection. The trek at the end is around 30-40 miles and you need to be in the front. If you have not started rucking get on it! Start with a 2 mile ruck, 4 mile ruck, and 6 mile ruck per week. Keep doing that until you can maintain a sub 15 minute pace. I would not increase distance too much, only the pace. Try to get near a 13:30 pace. RUNNING should be progressive in nature. Do not increase more than 10% per week in distance or pace. I generally do not run more than 35 miles per week. Running gets you hurt over time and pay attention to your shins, knees, and ankles especially. When in doubt REST! INTERVALS are the best way to lower a two mile and five mile time. I do around two miles total intervals breaking it down to 2x800M, 4x400m and 4x200m. Establish a goal two mile pace and make sure that you meet that pace every single 400m. It will train you to keep a pace for an entire race and ensure you get a consistent time. This is the best way to be faster as well.8-10 iterations of 30 second sprinting 60 second resting can also be used, as well as 30 minutes of stair work. Monday: LIFT (INCLUDE SQUAT, BENCH) INTERVALS Tuesday: SHORT RUCK( 2 MILES AT 14:00 PACE) Wednesday: LIFT( INCLUDE SQUAT, DEADLIFT, PUSH PRESS) INTERVALS Thursday: MEDIUM RUCK (4 MILES AT 15:00 PACE) Friday: LIFT (INCLUDE SQUAT, POWER CLEAN ) Saturday: LONG RUN (6-8 MILES AT 8:00 PACE) OR LONG RUCK (6-10 MILES AT 15MIN PACE) Sunday- Rest If you can invest in some gear, do so. I would look at a GPS watch to measure pace and distance. You won’t be able to have this at selection but it will help you in knowing your pace and distance. Look at some good running shoes that have support like Asics GT 1000, as well as a lighter 6oz pair for PT tests. Nike SFB boots are the best boots to ruck in. |
That looks like a great workout plan. I have a couple of questions:
1) Do you have any sort of special stretching workout, or do you just stretch after each workout? 2) Do you work any swims in? 3) Do you use a heartrate monitor, and if so, how? Again, sounds like a heck of a workout regimen. |
I'm going to use this once I get back to the states. Will be interested to hear the answer to the above questions. Thanks for posting; I have been searching for a good workout plan.
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1) Do you have any sort of special stretching workout, or do you just stretch after each workout?
I am all bout lower body flexibility, so I do alot of leg swings and lunges to warm up. This will help in your stride with running and rucking. I would do 2 sets of lunges and squats before stepping off with a ruck. For any lifting or cardio a dynamic warmup is essential, not a static stretching routine. That is for after workouts. Dynamic warmup is anything that gets your whole body warmed up, it can be anything really.Personally before every lifting session I do 4-8 minutes of machine rowing for a dynamic warmup. Also using a foam roller to work the lactic acid is really important if you are doing alot of legs. For events like a two mile run I would do one lap of warmup, with 3 or 4x100m warmups at a good speed. The problem with most people's two milers is they start WAY too fast (for example they go 1:20 for the first 400m when their target goal is 1:30 per lap) so it is ESSENTIAL to understand what a 1:30 lap feels like. You get that by repeating over and over. 2.) Do you do any swimming? I do swimming as sort of a cardio exercise twice a week. I think the low impact and core building qualities of it is a really good thing to have. I usually do 500m and 100mx3. Nothing serious, but that is just my personal preference. If you aspire to be on a scuba team then do more because it also helps with rucking and running. 3) Do you use a heartrate monitor, and if so, how? I have never had experience with it because I believe that if you work hard you don't need it. Push yourself to your limits and beyond, what does it really matter? As long as you get to the level you need to be and know how to maintain it, I don't see a need. |
Just make sure if you are doing what I am doing you have REALISTIC, PROGRESSIVE goals. My regimen is all about mixing it up with the workouts and exercise, but still giving the same amount of effort in the areas that you need. You have to know your own body and know your weaknesses. I completely avoid abs and legs because I run so much and know my situp score is always 100+ su. Just get to know yourself and if you have any questions as to what a decent lifting day looks like let me know.
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I give this Thread 5 Advils! :D
Edit: 2,000th post! |
Sadly, I have problems in the upper body department. I'm Just over 6' 155lb and never benched or lifted weights (regularly) in my life. That's where I really need to focus.
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It's only sad if you continue allowing it to be an excuse. Look at YouTube videos on form and hit the gym. Make a calorie goal, a protein and carb grams goal per day and meet it until you bulk up to 190. Lift your butt off and eat like a spartan.
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Great post, much appreciated!
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Started it. Thanks for the post. I can update if you like, but I'm just driving on.
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Ruck Up
Awesome post, I'm looking forward to selection in the next few months. Investing in a Garmin or some sort of device to figure out my true pace is essential, funny how it was brought up in this thread. Instead of spending over $100 for a GPS watch I am using an app a friend told me about, it can be downloaded on your phone. It's called Charity Miles. Every mile walked, ran, or biked is a donation to a organization of your choice. I chose wounded warriors to donate to. Just food for thought. I was wondering in all honestly, the best boot for rucking????? I know you have suggested the "Nike SFB" however just by looking at them they seem to not have to much ankle support. I have some buddies who have had good/bad to say about nike boots. I currently have some broken in Rockies that have 2/3 life in them. I like the way they support my feet during long rucks. However I am considering investing in some new boots to break into, best for rucking, pre sfas. Any other boot suggestions?
PS.. I am tracking this thread was focused on giving advice on workouts pre sfas. Sorry if I have got off topic, however you seemed knowledgable being so confident with nike boots being best for rucking. Looking forward to some guidance from the best QP's. -James |
Boots...
I wouldn't sweat the boot issue so much. Just get a set that you find comfortable and go with it. I assure you, any reasonably healthy adult male can meet the standards at SFAS with sufficient training, regardless of equipment.
For example, despite many people swearing by the Nikes, I personally cannot stand them. I own one pair and began training with them prior to selection but I quickly tired of them. I took three pairs of Oakleys to SFAS and never got a single blister. That has a lot more to do with the amount/type of training I did prior to the course than the boots I chose. |
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It might not be a bad idea to do at least one "full dress rehearsal" 12-mile timed ruck just so that the first time you do it won't be the time when it counts. Also, take a look at the topography in the Fort Bragg area so you'll have an idea of how hilly the routes can be (the hills aren't crazy, but they're significant). That can help you adjust your time standard depending on the topography in your area. |
Bechorg that's some good advice, those are good numbers to be able to achieve.
Just to caveat from my experience. Recovery/flexibility Foam rolling has really helped me recover faster and improve my flexibility. Before any workout, ruck, run, I'll always make 10min to roll out and do a quick dynamic warm-up. Really has helped me out. I used to see guys using the roller in the course after rucks or before and I thought it was some sort of snake oil. Looking back I think I could have avoided a lot of pain and recovered faster if I had follow suit. Like Bechorg also said, dynamic warm-ups are the way to go. I never go into a workout cold. |
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Really I think the foam roller is an easy way to mimic an actual massage. "Foam rolling smooths and lengthens your muscles, and breaks up adhesion's and scar tissue." - Mens health article. Before a workout this helped me be more limber. Combined with some different stretches I was able to gain a lot of flexibility quick. After a workout I really felt that I was able to recover faster. Especially using one after long runs and rucks. Rolling helped me not walk around in pain. Buddy of mine broke his leg badly. He used a prescribed cold (metal) roller on his leg to break up scare tissue and encourage healing. Was a painful as hell but in the end combined with physical therapy his leg healed well and he has full range of motion. You can also use something as simple as a tennis ball on those little spots around your shoulders. Of course it hurts a bit but it's worth it. Not unlike a good massage. Here's a few that are popular on the market. http://www.roguefitness.com/the-grid-black.php http://www.roguefitness.com/tp-cold-roller.php (The metal one my buddy used) http://www.roguefitness.com/mobilitywod-gemini.php There's a whole bunch of peer reviewed studies done on the foam rollers specifically. A lot of good stuff said and some even insist that reduces arterial stiffness and improve blood circulation. I'll swear by them. |
Has anyone integrated this into their workout and preparation plans, how have you seen your progess change?
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my quick $.02 ...
I picked up the aforementioned Rogue Gemini for "muscle smashing" along my spine and it helps keep things loose along my spine from rucking, lifting, and running. I also use a hard softball on all my tight spots as well and have actually cut back on my yoga and static stretching as a result of doing more rolling and muscle smashing. I've also used PVC pipe (+/- 3 or 4" diameters) as a foam roller and it'll really do the job. Some use racquetballs but I don't feel that I get the same pressure plus they get caught up under my clothes which the slippery softball doesn't seem to do. I can't say if this has made me any "faster" as I've been gradually but increasingly integrating it over the last few months but I can say that I am stronger and feel a difference in strength, movement, overall flexibility, and recovery. ...which one could rationalize would allow you to train more, and at higher intensities... etc, etc. I'm new here and don't want to plug products but since we're talking about mobility and how it affects one's training, the book "Becoming a Supple Leopard" is definitely worth a read if you're interested. The author also has a pretty good u tube channel. ...now back to PT. Train hard fellas! |
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After reading your post about how well you perform at the UBBRs I'd really like to emulate your success. Currently I'm following the SFAS prep listed here: http://www.usarec.army.mil/hq/sfas/prepare.html Your workout vs. the SFAS prep doesn't seem that different. The SFAS prep says to do 18 mile rucks but I've read in a few different places that guys don't recommend going beyond 6-8 miles. Would you recommend doing a high miles ruck once in a while, or never rucking more than 6-8 miles to avoid injury? Thanks for your time, -TCuneo |
Just my thoughts but it's good to get up to 12 every once and awhile to see your long distance pace, feet problems, and water consumption. Pay attention to your per mile pace and try to remember why you were fast or slower for those miles. It can be something as simple as opening your hips up more, having your head down, extending your stride, etc. I think those long rucks really bring out good and bad habits that make the difference.
As far as going up to 18- if I can do 12 I can probably do 18 just fine and I feel you can spend your time in the weight room and get more benefits than those extra six miles will give you. I can always increase either my pace or my ruck weight to get the same or better benefits adding miles would do. |
Thanks for the advice.
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Just an update as I have been doing this sort of routine for nearly two years:
-NO injuries of any kind -A pretty formidable physique, 6'2" 225 lbs Deadlift: 405x5 Squat 360x5 Bench 260x5 Powerlifting total (1RM): 1150 12 mile ruck: 2:14 5 mile run: 35:00 Pushups and sit-ups for days. It has been a gradual 5 to 10 pound increase for the lifts each week and holding off if I am just not increasing on my numbers. I feel as I am in the best shape of my life at 27. Now it is time to buckle down and hit the endurance. :lifter Keep it up and never quit! :lifter |
How do you all feel about a low tech approach? I was a typical, skinny kid when I started preparations for selection and was poor to boot. I bought a used rucksack and new tennis shoes and that's it. I followed the 6 week regimen prescribed in the recruiting pamphlet and not much more. I didn’t use any supplements, computer devices, or expensive accessories. Mostly I prepared by running and rucking by day and night, in the rain, and without music or other nonsense. I got comfortable in my misery because I knew I wouldn’t have anything else to rely on. In other words, is anyone worried that the absence of all those aids will be missed if used to prepare? I say train simple and miserable, and assume selection will be 10 times worse and you’ll almost be prepared.
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I agree with what you are saying and that is exactly how I went at my selection but honestly was in the middle of the pack. What I found was that those in the top 10% definitely had a certain level of fitness and it seemed like they knew exactly what pace they needed to be moving and how to maintain that pace. They all seemed to have a certain physique that looked like they could just do work for days. My goal is to help guys get to that level where it will NEVER be their body giving out on them, only their mind can beat them. I really don't provide specifics beyond just doing work six days a week and listening to their bodies. The advice has helped little guys get stronger, and the stronger guys get even more elite. Maybe it is just the motivation.
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Yea that's a good point Bechorg. Since I was more worried about the mental than the physical I personally focused more on toughening my mind than anything else. I knew many others had made it before me so I didn't worry too much about the timing/distance thing. I wasn't necessarily a super-stud but went in confident without knowing exactly how fast or far I could go. To be honest, it wasn't as hard as I was expecting even though I ended up with a 14 day profile.
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Every once and awhile my mind will take me to that place, the numb, detached place in selection where the body is on autopilot. It is hard to remember because it is all a blur, all I can remember is telling myself to just keep going. I decided the only way I would walk away without finishing was to be carried out.
Pretty much lost during land nav, my feet feeling like they were about to fall off. Truth is, I wanted to quit. During SOPC, during selection, before phase 2, during phase 2. I just didn't know if it was for me. Something in my head just told me to follow through and just keep going. Somewhere along the way it finally clicked and I pulled myself together. At the peak of a mountain in the mid day sun with no water in Afghanistan I wanted to quit. I just didn't know how after being through so much. Resiliency is gained through more ways than one, and failure has always taught me the most. For every stud that runs every ruck and is used to crossing the line first there are hundreds of guys who torment themselves and juggle thoughts that they just aren't good enough and they should just give in. Everyone knows "that guy". I was him many times, I just learned how to work out of the job. I scraped myself from the bottom and I am still average, I can't just show up every day even after 8 years. It's a beautiful thing. |
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I was thinking alot about your workout advice. Great Advice, I felt the same way about SUT I wanted the students to fail because they did not have the drive and could not handle the stress of squad dynamics, not because of no skills. IMO whether they VW or go forward and quit later or not I want every soldier I trained to walk away feeling they had the best training of their career from a Green Beret standard bearer. Giving advice is not an issue the motivation and initiative to train for SFAS comes from within. Part of the selection process begins with drawing the right guy and then his initiative for preparation to accomplish the tasks. Initiative is the key, today they have SOPC or SFPC that IMO is gaming SFAS and is creating huge issues by getting low quality guys who have to BE trained under watchful cadre IOT be prepared for selection and even with all the added prep just to pass SFAS these guys are barely getting by and the quality we see in SUT is not as good as it was i the crusher era. |
Expert advice for recovery and injury prevention.
Shad Forsythe – Performance Specialist, Athletes' Performance
Worked with the German national team and now works for Arsenal (A club where players had issues recovering from injury, now the squad is almost injury free.) http://www.performbetter.com/webapp/...1&pagename=264 As professionals dealing with athletic performance, we primarily focus on training aspects, but many times recovery is an undervalued and overlooked means of preparation for our athletes. This past five years, as a performance specialist for Athletes' Performance, I have had the opportunity to prepare some of the world's best athletes and teams for upcoming games, seasons, and important tournaments. From our in-season experience with the LA Galaxy and our World Cup experience with the German National Soccer team one thing is for sure, athletic seasons and tournaments are long and strenuous and recovery should be and integral part of any athletes' training plan. Our athletes often view recovery as a day away from training in which they do absolutely nothing. I am not advocating a "no days off" policy, but a day designed for recovery is different than a day off. As one of Newton's Laws of Motion states "a body at rest will remain at rest unless acted upon by an external force". You can't recover and prepare for upcoming competitions passively. Recovery should be an active process that is a part of the total training program. During the 2006 World Cup our Medical Doctor took blood samples weekly throughout the tournament to monitor signs of stress and overtraining. Prior to our semi final match against the Italians, Doctor Myer reported the lowest markers for stress and overtraining in the history of German National Teams during a tournament and credited the results to our consistent recovery regimen coupled with proper undulations in training intensity and volume. The following will discuss strategies we utilized for enhancing recovery directly after competition and also designing recovery days for your athletes. Immediate Recovery Immediate recovery should take place within the first thirty minutes after competition or training. Athletes' Performance has had great results utilizing immediate recovery which encompasses nutrition and cryotherapy. Post workout nutrition should consist of: a mixture of carbohydrates, fats, proteins (based on the athletes body composition and exertion level), electrolytes (based on the athletes perspiring levels), and water for hydration. Cryotherapy should consist of cold water immersion (55 degrees F) for at least 5 minutes. Athletes exerting the whole body (Rugby/American Football) should be fully immersed with only the head showing while athlete primarily exerting the lower body (Cyclist/Soccer) immersion to above the waist is acceptable. For the 2006 World Cup we traveled with 6 big garbage cans that we could fill with ice and water for immersion directly after each contest. Primary Goals for Immediate Recovery: 1. To provide the depleted body with the proper nutrients to replenish glycogen and electrolyte stores. (Nutrition) 2. Cooling the body's core temperature, hydration, and decreasing the production of catabolic hormones. (Nutrition/Cryotherapy) 3. Decreasing secondary hypoxic injury. Micro tears occur throughout muscle tissue and are the primary cause of DOMS (Delayed Onset Muscle Soreness). Cooling the body's tissue limits the extent of DOMS by decreasing the tissues need for oxygen and thus limiting secondary hypoxic injury to the micro tears. (Cryotherapy) Example: Soccer Player finishes playing a 90 minute match. 1. He immediately has an EAS Myoplex Original Chocolate Shake, 24 oz of Gatorade, and 24 oz of Water. (For an economical option try chocolate milk, a banana, and some water.) 2. He then sits in a cold whirlpool 55 degrees F for 5 minutes. Recovery Day In the planning of your athletes' weekly calendar, the recovery day should be the day after the contest and the day before the athletes' day off (if there is one). On this day the main focus should be to enhance the clearing of metabolic waste products from the day before and to return tissues to normal length, tension, and quality. Athletes' Performance has had great success facilitating recovery by the utilization of these modalities: increasing circulation, utilizing self and/or professional massage and flexibility techniques, and utilizing contrast therapy. Primary Goals of Recovery Day: 1. Increase circulation with the use of non-pounding aerobic modalities such as stationary bikes or elliptical trainers to bring oxygen rich blood into the recovering tissues and enhance the removal of metabolic waste products. (Aerobic Flush/Contrast Therapy) 2. Self massage and flexibility utilizing foam rolls from Perform Better or other modalities to assist in returning muscles to normal length, tension, and quality. (Self or Professional Massage/Flexibility) 3. Utilization of cold and hot modalities such as plunges, whirlpools, Jacuzzis, saunas, and steam rooms to stimulate vasoconstriction followed immediately by vasodilatation to enhance circulation of oxygen rich blood and removal of metabolic waste products. (Contrast Therapy) Example: A day after a match that a soccer player has played 90 minutes. 1. 20 minutes aerobic flush, this should be easy with no work on the legs. 2. 20 minute self massage using Perform Better foam rolls and flexibility routine. 3. 2 minutes cold whirlpool 55 degrees F, 3 minutes hot whirlpool 104 degrees F repeated 3 times. Note: if the athlete plans to have a lazy day ending in hot is fine if they plan to be more active have them complete one more cycle of cold. Total Time 55 minutes. Items of Note 1. The above is the optimal order of modalities for recovery but beneficial results can be achieved using the above modalities in any order. 2. In the grand planning scheme a recovery day may be a good day to utilize upper body strength and power training for those athletes who engage in primarily lower body activities. 3. I recommend a professional massage once a week for professional and elite level athletes during the in-season and high training times of the off season. Summary Recovery is a very important part of any athletes' training program. Along with immediate recovery and recovery days, different modalities can be utilized daily after training to enhance an Athletes' Performance. Recovery should not be a weekly thing, but a daily activity. Take ten minutes and stretch after training. Foam Roll your legs after a tough day. Spend 5 minutes in the cold plunge after a weight room session. These strategies take very little time, but can make the difference over the course of a long season or tournament. |
I'm just now getting the whole foam roller deal. I bought one, didn't use it much. I've now started this P90X2 workout, and they use foam rollers before every workout. These things are great. Its rather amazing how much difference just a few minutes of rolling out the kinks makes with how I feel after a workout.
I'm getting ready to buy one that is not so smooth, with the thought that it might work even better. Thanks for the advice. |
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Rollers are allowed in selection too. Its was a great way to pass time as well as help recover.
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Done your workout type soon a couple of months. I havent taken much strength training from Sofwods, but try to keep it "intense" do Deadlifts then go straight to bench etc. Without too much rest. Is this what you meant?
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Just wanted to give a quick shout out to Beechorg. Been following this for a couple of weeks now and have already seen improvement in my rucks and runs. The rucks are coming up even quicker than I expected so I'm going to focus more on the runs for another month then run through the program in Get Selected. I've lifted a fair amount my whole life and just finished cutting from 230 to 205 so its definitely the running and pullups that need the most attention.
In any case, thank you for sharing this. I think if every new user here read this you guys could avoid a lot of the repetitive questions. The routine you outlined has plenty to keep just about anyone occupied and is easily scalable. Thanks again. |
About a month ago I had the chance to meet Pat McNamara running a 1 day gym activity.
I'm sure Mac's known to many here. He's calling it Combat Strength Training. To my amateurish eye it appears to be a mix of cross fit-like activities, with some Gym Jones, and some unique/creative stuff Mac comes up with. Of note is his focus on flexibility, longevity(for mature fellas like me who are no longer trying to die young), strength/power balance, and maintaining fitness on the road. He's been developing it for a couple years now, but he seems to be gaining a head of steam by the looks of things. Great guy, with some really creative/austere ways to look after your body better. He has an Instagram account and a blog that covers a fair bit of what he's up to as well as a nice little ebook I have found to be of good value. Definitely worth checking out in my amateur opinion, especially for folks like me who are far closer to the end than the beginning of their physical careers. |
This sounds like an awesome plan, I am very excited to try this. Thank you for sharing it with us. I am going to give this a shot for 4 weeks(probably carry it out longer if I am progressing).
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Just a plug here for the heat-rate monitor. I started using one a few years back after years and years of just "running hard". The gains I made were amazing. Turns out, I - as I guess most in here - was seriously overtraining. I ran too fast too often and did not give my entire system the breaks it needed.
Now, the problem is that my cardio bounces back faster than my old broke-ass can handle it. be careful with it. Also highly recommend the book: Heart Monitor Training for the Compleat Idiot by John Parker (spelling is Brit). Use the search function as we had a thread a few years back on this. A heart rate monitor will get you right where you need to be on the days you need to run hard, and it will keep you from running hard on your "rest days". |
Does anyone know the size of foam rollers allowed at SFAS? length and width. I see there's a bunch and own one myself but I'm sure there has to be a limit before they're like "WTH, THAT'S NOT ALLOWED".
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