[Five-O]

Disclaimer. I have yet to attend SFAS .
Three components of physical fitness include: strength, endurance and flexibility. A well balanced program will attack these components; by definition a well balanced program includes resistance training, body weight exercises and of course cardio. Most successful athletes have an training program that enhances and maximizes (mentally as well as physically) their ability to perform specific tasks. Preparing for SFAS is not much different. However; one major difference of course is that, your entire being will be assessed during selection.
I assume you want to get in condition for SF? Read the book GET Selected for SF written by WM. An important part of the book is Appendix A. In it, he lays out a 30 day, day by day PT routine designed to get you in shape for SFAS. This program includes the obvious push up, sit up, pull up/ropes, run/ruck program but also integrates weight training and swimming. I have completed his suggested program and I found it quite challenging. The only thing I would add would be LONGER ruck movements with HEAVIER rucks and longer runs. Mostly for for my mental conditioning. IMHO you should keep your workout varied while focusing on excercises that will maximize your SFAS performance (Rucking/Running). As far as weight training, I am doing SOME heavy weight excercises but focus mostly on a light weight 7-8 station circut training. The circut hits all major muscle groups including cardio. The circut is so tough I do it only once a week because recovery time takes a few days. Also, guard against over training.
You want to peak at SFAS so read up on how endurance athletes "taper" workout programs prior to races. The weight training excercises should be compound movements that work two or three major muscles groups in one excercise ie...the clean and press, deadlift etc. I have read many, many, many times on this board that SFAS does not test your one time max on the bench press and the Cadre will probably not ask you to curl your ruck....so I stay away from the "beach weights". Again, IMHO only, complete the program WM lays out then make you own modifications to maximize and enhance your performance. Having said the above...I anticipate mental conditioning being the key to getting selected for the Q.