THOR3 for SFAS Preparation
 

After searching for information regarding THOR3 (Tactical Human Optimization, Rapid Rehabilitation and Reconditioning), I have not found many detailed posts on the program. THOR3 is what is currently listed under "Training Program" on the SORB website (http://www.sorbrecruiting.com/SF_Training2.htm).

From reading the preparation advice from Quiet Professionals, I find that it is almost always recommended that potential candidates strictly follow the training plans outlined by SORB.

I am familiar with the SELECTED! ebook/program offered by SORB (http://www.sorbrecruiting.com/Text/SELECTED_EBOOK.pdf), but I am curious to learn how THOR3 (also from SORB) might compare to the previously recommended training plan from men who have been there and done that.

From reading over the THOR3 SFAS 14 Week Program, I have noticed that the program is quite different from the setup of SELECTED!. For instance, SELECTED! primarily uses TRX bands and sandbags for training, whereas I do not see any implementation of either device in THOR3. I also do not see any rope climbing training mentioned in THOR3.

With that said, THOR3 seems to have a greater focus on recovery and injury prevention techniques (e.g. foam rolling). Additionally, the strength training workouts appear to be ones that would be more akin to gym training as it encompasses dumbbells, machines, and kettlebells.

I found:

"The goals of THOR3 are to increase the physical and mental capabilities of Army special forces, help these soldiers recover more rapidly from injuries sustained in combat or training, and help them stay healthy and able to contribute longer. The program differs from other Army fitness programs in several important ways, including its holistic approach to improving physical and mental performance, its focus on individual and unit needs, and its reliance on a professional staff of program coordinators, strength and conditioning coaches, physical therapists, dietitians, and cognitive enhancement specialists to deliver training and rehabilitation services that are on par with those provided to professional sports teams" (http://www.rand.org/pubs/periodicals.../v3/n2/08.html).

I would be interested to hear the opinions of QPs and those who have been through the SFAS on which program they feel is better suited to prepare someone for Selection. I thank you all for your time. Back to studying and doing PT.

Other reading for those interested:

THOR3 Strength Training (14 weeks):
http://www.sorbrecruiting.com/Docs/T...20Strength.pdf

THOR3 Prep (14 weeks):
http://www.sorbrecruiting.com/Docs/T...014%20WEEK.PDF

Research Paper on THOR3:
http://www.soc.mil/SWCS/SWEG/AY_2011...20K%202011.pdf

Considering this program is relatively new, I assume that not many people have firsthand experience using it. With that said, does anyone have any thoughts or opinions after looking over the workouts? I'd sincerely appreciate input.

Stick with Get Selected. THOR3 is a very non-specific program if you have no access to the trainers, PTs, and dietitians. If you are already in Group go over there and check them out. If you're in the 82nd, follow the program in Get Selected to the letter and you'll do well.

Thank you, 11Ber. I can see how there would be a lot of guessing involved with the THOR3 program without the guidance of trainers.

Just for clarification purposes since they are so similarly titled, are you recommending I follow the SFAS program in SELECTED! (http://www.sorbrecruiting.com/Text/SELECTED_EBOOK.pdf) which is on the SORB website and much more specifiic than THOR3 or are you suggesting I follow Get Selected! (http://www.amazon.com/Get-Selected-S...p/0975355279)?

Im on a 3 on 1 off program and i feel great. My day 1 of 3 I run atleast 30 minutes, maximum 60. On day 2 I do crossfit, limiting the amount of weight to focus on cardio, and not weight lifiting. And day 3 I ruck.. started out around 4 miles but increasing distance every 4 day cycle. Day 4 is rest. Its important to keep it relative to what you will be doing and have plenty of rest. Your body will tell you when you can go hard and when you need more sleep, just listen to it.

On the topic of THOR3, has anyone has any experience with the cognitive enhancement piece of the puzzle?

IF and WHERE appropriate, I'd love to talk to someone about this fairly new slice of training.

I'm part of a small training team trying to develop similar "coalface" training activities.

I am doing the Thor 14 week program right now. I'm not all that far into though. I will wrap up Week 3 on Friday. I have been doing it for longer than that though as I am already working in rucking and I do some Crossfit and other stuff here and there. My first 25m target is 1/20th's SFRE from 2-6 March so I will definitely not get through the whole thing between now and then. I don't know how much I can speak to its validity of course since I haven't tested it at the SFRE yet, much less SFAS. That said, my workout program prior to using it was very haphazard and somewhat inconsistent. Regardless of the value of this program vice the one in Get Selected (which I also have here next to me), just using a set program that someone designed with some thought given to alternating muscle groups and cardio vs strength has given me some quick gains. I am up in weight on each exercise every week, and I am cutting the fluff from the desk job. It certainly isn't a BAD program.

Have you been to sfre yet?

Trivia
 

Posted my intro, just so I could post this.

OP mentioned that the use of sandbags is strongly utilized in the e-book "Selected!", I believe that one of the authors for the said e-book is Coach Henkin who is the creator of the Ultimate Sandbag.

" In 2009, Coach Henkin received the great honor of developing the program “SELECTED” which he was commissioned by the US Army Special Forces Recruiting Battalion to aid in their selection process."

Which is probably the reason why the e-book, as you said, favors sandbag training. :D

Nice to know. Thanks, BlueEagle. I do think sandbags are a great training tool, but I opted for the one constructed utilizing a military canvas duffle bag rather than an extremely expensive commercial one.

Not yet as far as recent history applicable to this conversation goes. I did attend one back in 2011 but did not follow through with anything as we were anticipating a conventional deployment for my BDE. That got nixed, and now I am headed back as I finish up command time.

Sandbags are the real deal. I use mine a lot.

Sandbags with a tabata timer are insane.

Be prepared to do crossfit type workouts, ruck in very hilly terrain 10+ miles, and run 5+ miles. All times within standard 9 minute mile and 15 minute ruck mile. More emphasis on the rucking terrain.. I recently went and will go to selection soon. Let me know if you have any questions.

I followed the Thor3 pre-SFAS 6 week prep just before attending SFAS; well worth it, great stuff.

The only thing I would add is more running and trap work.

Thor3 for SFAS Preparation
 

Hello my question links into this post, while the Get Selected work out seems to be the highest rated I was also looking at Selected! which is a 10 week program and the 14 week Thor3 and the 5 week USAJKFSWCS prep. I ship for OSUT in 19 weeks, I know i'd like to improve my APFT to 100 in the 17-21 year old group (i'm 33) so I have to bring my run time down from an average of 7:35 min/mile. With this much time i'm totally confident I will be able to achieve that. So my question is, with such a long time would it be optimal to simply repeat the Get Selected workout until then or Do the 10 week Selected! and then move on to something like the Get Selected? Thanks for any advice. After reading much of the post of successfully SFAS candidates foot care has taken to the top of my priority list along with working on land navigation.

Get a new pair of boots and soak them in the tub overnight. Then strap them on with no socks and ruck them dry. I wore no socks for 4 months leading up to SFAS so once there, the thin dress socks were like pillows on my feet. From then on, I never wore socks garrison.

Learn how to properly use moleskin and tincture of benzoin and make up a foot care kit that you carry always.

If I may ask, Did you do this for every single ruck?

Thanks.

I did it every time I needed to break in new boots. The sooner you start going sockless, the sooner you get the blister areas figured out, healed and toughened up.

For landnav: join Quantico orienteering, this will give you a very good intro to landnav, they have events on Sundays.
Footcare: ruck, and ruck, and ruck- it will get your feet conditioned, there are no magic tricks. There is a lot of info on this forum about it, you just need to find it.
Runtime: do interval training, it will bring your run down.

Hope this helps, best of luck

THOR3 Discrepancy
 

In the 14 week prep there is a discrepancy between the Prep and the Strength PDFs. Weeks 9-12 have one strength day on the Prep PDF but there are two strength days on the Strength PDF. Has anyone noticed this? If so how did you work through it?

Can someone explain how the rest time works for the strength portion of this program?

Thank you.

Hopefully someone with more knowledge will correct me if I am wrong, however the rest cycle I use for the strength is as follows: For week 1 Day 1 I would do 15 Front squats followed immediately by 15 Lat pull downs and 1:30 rest. Repeat 5 times resting 1:30 after each set. I make the weight heavy enough so that I have not completely caught my breathe by the end of the1:30. This has worked for me so far.

Any update??
 

Has anyone did the thor3 prep program? Found a good 16 week program online that I would like to follow before I head out, any word on how well it is preparation wise?

Follow Up
 

Wanted to follow up here and see if anyone has any good feedback after having prepped with Thor3 then continued on to SFAS? I originally came in to find some feedback on how to work the rest periods and I am taking Dave1289's advice and 'supersetting' all the workouts with only one rest period at the end of each set. Wondering if that has worked well for others?

I played basketball in high school and college. The only thing that it didn't help me with was pull-ups. Other than that, the only thing i needed to remember was even though the TAC's wanted me to think they would kill me, they wouldn't. Oh, and the most important thing to remember is, DON"T QUIT....

So you came in here for answers to the test???

As far as Im concerned THOR3 and all the GBs telling people everything about the training have done a disservice....part of the assessment is YOUR self discipline and YOUR preparedness and YOUR resilience to uncertainty......fuck the self promoters giving away the secrets its like getting trained for the SAT scoring high because of it and then going into a profession you are incapable of the difference is STEM degrees will demand the ability where SF today will ignore your lack of ability and train you until are good enough to get by. You will never know the quality of the people there with these NDS violating disloyal snakes with longtabs giving away the tab