What are you currently doing to prep for SFAS or SFRE

[Ret10Echo]

Originally Posted by The Reaper

1SG Leroy Atz.

We used to tell the students he was Haitian, and when they would ask him about Haiti, he would hit the roof. He was from Trinidad.

TR

Now THAT is a name I have not heard in quite some time.

He got into the habit of using a drill and screwing "unauthorized" items to the wall of his office at one point (Oakleys, A7-belts..etc). When a majority of our class biffed OPTECPRO he confiscated our #$@* - @%& "Bacci-Balls" (hackey sacks).

Always said he was going back to Trinidad and drink rum on the beach...

[seak38]

I'm shipping 18X on October 11. Having dragged my feet for awhile after several months of working out, I'm beginning this new and improved program this coming Monday.

Steps:
1. 6 weeks of Functional Movement Screening (FMS) workouts based on tests to show muscle imbalances. This is to reduce chances of injury (up to 35% saith Four Hour Body)

2. Get Selected! 30-day workout. I'll go through it once or twice.

3. The SWCS 5-week Prep Workout.

This will be a total of 6+(4/8)+5= 15/19 weeks, about four or five months, leaving a month or two for maintenance until Basic.

Based on keeping things simple and following this site's advice, mixed in with 4HB's wisdom, this seems perfect. Any opinions on doing FMS first?

[upchuck]

Originally Posted by seak38

I'm shipping 18X on October 11. Having dragged my feet for awhile after several months of working out, I'm beginning this new and improved program this coming Monday.

Steps:
1. 6 weeks of Functional Movement Screening (FMS) workouts based on tests to show muscle imbalances. This is to reduce chances of injury (up to 35% saith Four Hour Body)

2. Get Selected! 30-day workout. I'll go through it once or twice.

3. The SWCS 5-week Prep Workout.

This will be a total of 6+(4/8)+5= 15/19 weeks, about four or five months, leaving a month or two for maintenance until Basic.

Based on keeping things simple and following this site's advice, mixed in with 4HB's wisdom, this seems perfect. Any opinions on doing FMS first?

The only thing that ever helped me get over my constant training injuries (back and knee issues) was working with a barbell - doing core olympic lifts with perfect form. I know Rob Shaul at militaryathlete.com incorporates some FMS into his workouts as well as plenty of work with a barbell. You may also want the research the POSE running technique to help keep your knees healthy.

[33army]

I'm currently doing full body workouts in the gym M-W-F focusing on legs and back. I run 2-4 miles three days a week prior to my units oh so wonderful PT. Then I generally add in lunch time running 3-5 miles or interval training depending on time 2 days a week. I ruck 3 days a week, generally 2 short and 1 long distance with 50-60lbs. I have given up coffee as I used to rely on it to give me energy, so yes I was miserable for a while but have noticed a significant boost in energy the more I train. I am currently on a high protein diet, including protein shakes, no Creatine or any other supplements for that matter but I will not be using protein shakes after the end of the month. As far as feet go, I use a good pair of Army issue Altamas and issued green socks. I also apply alcohol to my feet and soak in epsom salt once a week to aid in recovery. I have been on this routine since October so I hopefully will be good by September.

[33army]

Originally Posted by RockSolid

One a side note: One utility I've found to be helpful is the NSCA's Tactical Athlete training program. Use your google force to find it, otherwise I can assist you in obtaining a copy. I would value a BTDT program over this one any day but it does have pretty pictures for my simplistic 18X brethren j/j. On serious note I was a member of the NSCA and can attest to the big brains over there when it comes to the human body and structuring strength training programs for specific athletic endeavours and the pictures and write ups of the exercises therein are extremely helpful.

- Rock

I've been doing the NSCA workout for about 2 1/2 months now. IMO one of the best workouts if you are looking for "functional" strength and not trying to look like a meat head. The circuits are killer. I have recommended this to a few of my soldiers and my CO. All have seen a significant boost in their APFT scores.

[upchuck]

Originally Posted by 33army

I've been doing the NSCA workout for about 2 1/2 months now. IMO one of the best workouts if you are looking for "functional" strength and not trying to look like a meat head. The circuits are killer. I have recommended this to a few of my soldiers and my CO. All have seen a significant boost in their APFT scores.

They have the TacAthlete program available for download as a .pdf on AKO. Link also contains some other valuable information like an updated packing list.

https://www.us.army.mil/suite/page/640711

[Gopher]

I follow MilitaryAthlete.com programming. I mix in running and rucking appropriately. I never carry over 55#s per the advice of the QPs and the desire to not kill my body before I get to SFAS. I wear my ruck when I cut my grass just to get time under the green tick, which I am sure has got the neighbors convinced I am crazy. That's about it.

[GhostRSA]

Just a really simple thing that I do apart from my training schedule:
For those that are still in school (like myself) and are looking for more than only increasing your knowledge, you should maybe try a nice simple trick. Inside your school daypack/backpack put a 33#/15kg weighted plate underneath all of your books, then keep it on and walk around as often as possible. It will (very) slowly increase your back strength and if you are walking up hills to your next class then it should increase your leg strength. When you get out of school and you have time you can then start rucking seriously up hills or in the jungle.
Just a thought.

GhostRSA

[Memento_Mori]

Does anyone have any experience with the "Introduction to Map & Compass Class" offered by REI? I have zero land nav experience (unless you count backpacking trails in national parks/forests), and it seems like this would give me a reasonable base to work up from.

Thoughts?

http://www.rei.com/class/162/market/120

[33army]

IMO, the best way to learn....Get a map, get a compass, and get lost. But that's just me. But I had some map skills prior to the military. You could also reference the search button. Lots of good FREE info on here concerning Land Navigation. Or find a copy of FM 3-25.26. (Sorry if that came across as rude)

[Memento_Mori]

I agree that getting a map, compass, and what I can glean from posts on this site, and just "getting lost" could be very instructive. I thought if the REI class is known to be good it would be worthwhile to have someone critiquing my progress in person, at least as a start, so that I could make more effective use of later solo training.

Further, cost is no issue as I would be taking the course free of charge. It's really about course/instructor quality.

[RGRJ]

Going to the June SFAS class. I've bumped up running distances to 6-8 miles 3 time a week, with 1 fartlek (it's a Swedish name...) run of about 3 miles. I plan on replacing one of my runs with a 5 mile ruckmarch after this week.

[lightwalker]

Memento_Mori,

Please, do NOT purposely get yourself lost. Search & Rescue operations cost a lot, and no one will like your story of "I started out with the goal of getting lost".

The REI course is a good starting point if you have no experience in land-nav. It will not get you ready for the Star, but it will help you understand the topic of Land Navigation a little better. Remember, the things that they teach you at REI might not be methods that are even allowed is SFAS.

[RGRJ]

http://peteandedbooks.com/rclubs.htm

This site has a list of orienteering clubs organized by state. I've never been involved in one, but I'd imagine it wouldn't hurt if you're desperate for some 'lay of the land' knowledge before shipping out...

['Poet'Cramer]

I'm not sure if anyone has asked this, but what was some tricks to stay awake? Walking around at night navigating after all that had to be done would make most tired. Do you have any tricks to help this?

Also is the mentor-warrior site down? I can't seem to find it.