Getting in shape for Selection - Page 7

warrottjr · 02-13-2008, 11:36

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."

**The Reaper** · 02-13-2008, 11:45

Quote:

Originally Posted by warrottjr

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

"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

cornelyj · 02-19-2008, 11:16

Quote:

Originally Posted by jatx

Tell me about it! Seriously, though, for some of these young bucks the goal of conditioning is "simply" to get to a high enough fitness level to be successful at SFAS. For me, it is to get to that level with the knowledge that I can maintain it without constant overuse injuries. This means gradual improvements in joint strength and extra focus on flexibility and strength throughout the entire range of motion. If I can't pull all that together, I'll need to find another way to serve my country. In the meantime, I'm working on my gills.

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....

Old Coach · 02-24-2008, 21:19

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?

**The Reaper** · 02-24-2008, 22:07

Quote:

Originally Posted by Old Coach

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

03-11-2008, 18:55

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.

Quote:

Here is a longer term train up for you. The one above, as Janus stated may be a too much as basic as it is.

Naval Special Warfare Command studied the problem in some depth and found the following to be the smartest and safest method of training for ruck marching:

Begin with 20% of your bodyweight. Stay with that weight for 2-3 weeks. Accomplish 2-3 ruck marches a week on days you are not running. The set distance is 5 miles. Every three weeks increase your weight but maintain your distance of five miles. Just like running you have to build one quality at a time. You can't run fast AND far at the same time. You get your distance down first, then you work on speed. In rucking, you get your weight bearing capacity down first for a set distance, then increase the distance, then the speed if necessary. If you push yourself properly (fast enough so talking is possible but a bit labored) you should have the spped you need at the end.

Progression is as follows:

week 1-3: 20% bodyweight x5 miles
Week 4-6: 25% x5 miles
Week 7-9: 30% x5 miles
Week 10-12: 40% x5 miles (do not exceed 40% of BW, for me at 175lbs this is 70lbs)
Week 13-14: 40% x6 miles
Week 15-16: 40% x7 miles
Week 17-18: 40% x8 miles
Week 19-20: 40% x10 miles
Week 21-22: 40% x12 miles
Week 23-24: 40% x15 miles

Use a large ALICE pack, smartwool expedition socks, and Danner Acadia boots or the old basic training boots and take care of your feet!

Notice that this is 6 months of training but it should be a solid injury free six months with plenty of time for your nervous system, bones, ligaments, tendons, and muscles to adapt properly.

Do KB work on days you do not ruck and calisthenics on the days you do ruck. Swim 1-2 times a week and pay close attention to your sleep and recovery.

Good Luck!

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'.

peepee1 · 03-27-2008, 12:57

Quote:

Originally Posted by The Reaper

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.

TR

IYAOYAS · 12-15-2008, 15:16

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:

SFWPNSSGT/SPC · 06-17-2009, 07:17

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.

SimpleDreamer · 06-17-2009, 16:10

Compilation of information edited off.

**The Reaper** · 06-17-2009, 19:51

Quote:

Originally Posted by SimpleDreamer

This is a collection of information gathered from this thread and this website as a whole. I hope this will be able to aid some of you starting your workouts as it has helped me.

Imbued are daily motivational quotes from some famous and some not so famous intellectuals. I also did weekly closings for reflection, and further motivation.

Thanks!
-SimpleDreamer

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

OcdtADF · 06-17-2009, 21:48

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