Best way to train for SFAS?

PFC Private RallyPoint Member — Mon, 08 Oct 2018 03:10:40 -0400

I have been weight training (strength/ some body weight) Does anyone have any insight on any training methods that will help benefit me when I go to selection?( February) Programs, any advice will help. Just looking for more effective training options. Currently have a 280 pt score.

Response by LTC Jeff Shearer made Oct 8 at 2018 7:22 AM

LTC Jeff Shearer — Mon, 08 Oct 2018 07:22:36 -0400

Remember SFAS is not an event per day, I will tell first get very accustomed to wearing the ruck sack. I dont know what the current weight is it was 55 + food, water, emergency gear, so it was about 55+/-. I guess to put it in a nut shell if you are accustomed to working out an hour per day is a good start. You have got to have some endurance your days will be very long. Walk aka ruck, run, and even when you are not training train, i.e. wear a light book bag/pack. To put this in perspective, this is not a course, it is Assessment and Selection to determine if you have what it takes to be a Green Beret.

Response by MSG Frank Kapaun made Oct 8 at 2018 10:25 AM

MSG Frank Kapaun — Mon, 08 Oct 2018 10:25:48 -0400

Rucking with at least 55 lbs or more and getting your feet and mind toughened up for the task at hand. Best of luck.

Response by SFC Private RallyPoint Member made Oct 8 at 2018 11:03 AM

SFC Private RallyPoint Member — Mon, 08 Oct 2018 11:03:50 -0400

Put on a heavy ruck and walk everywhere. I didn't have time to train before I went. I was in AIT reclassing to a medic before I left. So I put a 70 pound sand bag in my ruck and wore it everywhere.
I'd say train to walk with at least 70 pounds, do lots of squats, and have a solid plan for your feet. Honestly, the selection is not that hard and you can Google most of the solutions to build the contraptions you'll need for team events.
When I went we did a team event for about 10km then a transition ruck about 10 km and another team event. We averaged 15 miles a day, every day.

Response by SGM Private RallyPoint Member made Oct 8 at 2018 11:19 AM

SGM Private RallyPoint Member — Mon, 08 Oct 2018 11:19:58 -0400

Two six mile ruck marches a week, with 45lbs, as fast as you can. In the boots you will take to SFAS.
And whatever it takes to keep your APFT above 280.
The week before you leave, no ruck march.
Any more than that will risk an overuse injury before you get there, any less than that will risk an overuse injury while you are at SFAS.

Response by LTC Jason Mackay made Oct 8 at 2018 12:05 PM

LTC Jason Mackay — Mon, 08 Oct 2018 12:05:55 -0400

SF recruiters used to distribute a small booklet that was a SFAS conditioning guide that layed out a 6-8 week program

Response by 1SG Private RallyPoint Member made Oct 9 at 2018 1:07 AM

1SG Private RallyPoint Member — Tue, 09 Oct 2018 01:07:20 -0400

From what I have seen from documentaries and talking to prior operators, mental and physical stamina is key. Practice ruck marches and develop your core. Make sure you can handle aerobic work as well as strength. I would almost recommend weight training as your last option over core work and aerobic capacity.

Response by LTC Eugene Chu made Oct 9 at 2018 1:42 PM

LTC Eugene Chu — Tue, 09 Oct 2018 13:42:26 -0400

There is a private physical fitness company called Mountain Tactical Institute. They have digital downloads of prep plans for special operations selection (RASP, SFAS, BUDS, etc.) for sale. If free plans are unavailable or if you do not feel confident with them, this may be an option.

http://mtntactical.com/

Mountain Tactical Institute - Mission Direct Fitness Plans

Mountain Tactical Institute. Our Task: Improve mission performance for mountain and tactical athletes and keep them safe.

Response by SFC Private RallyPoint Member made Oct 11 at 2018 8:27 AM

SFC Private RallyPoint Member — Thu, 11 Oct 2018 08:27:34 -0400

The Thor 3 training program is the current one I see everyone recommending. It kinda just has you doing leg day every day. I am trying to go to sfaf in the somewhat near future as well. I have been running 3-5 miles 5-6 times a week, lifting 5-6 days a week (legs every day) and doing a 6 mile and 10 mile ruck each week. I did injure my back recently so I may have been over doing it.

Response by CPT Aaron Kletzing made Oct 11 at 2018 9:37 AM

CPT Aaron Kletzing — Thu, 11 Oct 2018 09:37:44 -0400

i have no experience at all with something like SFAS, but want to wish you the best of luck