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-   -   What are you currently doing to prep for SFAS or SFRE (http://www.professionalsoldiers.com/forums/showthread.php?t=29811)

Rackem88 11-15-2019 09:15

Yessir, right now pushing distance more than pace but I am confident that I can get my time down before I leave. Trying to get my feet right as well.

Rackem88 11-15-2019 17:41

Run
10min w/u jog
16min Tempo, 7:50 pace
10 c/s jog

Lift
Press 5x8x95
Lat pull down 5x8x105
Jump squat 5x8x35
Nordic curls(assisted) 3x8xgreen band
Situps 5x20

Legs felt like cement from lift on Wednesday but feet are in good condition from ruck yesterday.

Rackem88 11-19-2019 14:29

Saturday
Run 5mi, 9:30 pace, easy run working on some distance

Monday
Upper body lift
-Bench 6x12x160lb
-Cable rows 6x12x100lb
Running
-Sprints

Tuesday
Ruck 60min, 70lb dry/10lb hammer
-working on progressing weight

30min Bike erg for some extra cardio and to loosen up the legs for tomorrow

Davecgar 11-20-2019 11:45

Long time stalker of this site, reading and researching for years. I have been training on and off for the last year with programs like Get Selected!, SELECTED!, THOR3 14-week Program, and Stew Smith's Special Forces workout program. From my training I thought all of them were amazing programs, but personally saw the most improvement during the THOR3 Program.

Going to my first SF recruiting brief and SFRE event in December.

I have mostly been focusing on getting my run and ruck times down, specifically my rucking without running because I was rucking with a run-walk-run method every time and ended up hurting my back, but took my time to heal and learned my lesson to only ruck run when necessary.

2 mile run: 13:29, 6:45 min/mi pace
5 mile run: 38:10, 7:37 min/mi pace
6 mile ruck: 1:21:39, 13:37 min/mile pace only fast walking
10 mile ruck: 2:13:32, 13:20 min/mile pace only fast walking

Rucks with Alice pack @ 55# dry. Never done any rucks with a sledge hammer but plan to pick up an 8lb one and use it for my training after gaining the tip from this forum.

Rackem88 11-20-2019 13:45

Wednesday
Run
10min w/u, 18min tempo (7:43), 10min c/d

Lift
Squat 5x12
RDL 5x12
Pushups 6x20
Pull-ups 6x7

Adapting to volume and legs felt much better for tempo run today.

Rackem88 11-20-2019 17:03

Quote:

Originally Posted by Davecgar (Post 654078)
Long time stalker of this site, reading and researching for years. I have been training on and off for the last year with programs like Get Selected!, SELECTED!, THOR3 14-week Program, and Stew Smith's Special Forces workout program. From my training I thought all of them were amazing programs, but personally saw the most improvement during the THOR3 Program.

Going to my first SF recruiting brief and SFRE event in December.

I have mostly been focusing on getting my run and ruck times down, specifically my rucking without running because I was rucking with a run-walk-run method every time and ended up hurting my back, but took my time to heal and learned my lesson to only ruck run when necessary.

2 mile run: 13:29, 6:45 min/mi pace
5 mile run: 38:10, 7:37 min/mi pace
6 mile ruck: 1:21:39, 13:37 min/mile pace only fast walking
10 mile ruck: 2:13:32, 13:20 min/mile pace only fast walking

Rucks with Alice pack @ 55# dry. Never done any rucks with a sledge hammer but plan to pick up an 8lb one and use it for my training after gaining the tip from this forum.

Good work man, I’m chasing down those numbers as well. The hammer doesn’t really slow you down that much, just something you have to get use to as its harder to swing both arms.

Rackem88 11-21-2019 17:39

Ruck 10mi, 2:29:43, 50lb dry/ 10lb hammer carry

Working on building distance at a natural walk before adding speed. I know I have a ways to go as this pace is the bare minimum. Feet held up well, no blisters or hot spots with a combo of mole skin hikers goo and darn tough socks.

Rackem88 11-28-2019 14:20

Monday
Lift
Bench 6x12
Cable Row 6x12
Knees to Elbows (ACFT style) 3x10
Run
1mi w/u
10x200m(6:30 pace)/200 jog recovery
1mi c/d

Tuesday
Ruck 60min, 75lb dry/ 10lb sledge, muddy trails

Wednesday
Lift
Squat 5x12
RDL 5x12
Pushups, pull-ups
30min Row

Thursday
Ruck 10mi, 50lb dry/10lb sledge, 2:28
-family came along for first half which was slower but picked it up in second half and was able to hit the last couple miles at a 13:15 pace. Once I build some more distance I will try and carry that pace and faster throughout.

Feet- Doing really well, bought a pair of the Nike SFB Boots which for me have worked great so far. Moleskin and Hikers goo have helped a lot and have experienced no blisters and only small hot spots. Still a work in progress.

Happy Thanksgiving to everyone, looking forward to closing out the year and starting the pipeline in 2020.

The Reaper 11-29-2019 12:45

Not too much mud at Camp MacKall.

Mostly sand, with some clay.

If possible, suggest that you do some road work (ruck/run) on sand to develop your lower legs prior to shipping out.

Best of luck! Never quit.

TR


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