[ffilosa1]

What is the best way to train for special operations selection, specifically Army Special Forces Assessment and Selection (SFAS)? SFAS is land based and will require the following:

–          Some distance running speed (5 miles in 35 mins)

–          Strength (80 pushups in 2 min, 15+ strict pullups, grip strength to carry heavy weights for long distances )

–          BUT the main challenge that SFAS requires is to ruck with a weighted back pack (50+ #’s) day after day at a high speed for 3 weeks.

My questions are the following:

–          Can evoke endurance/zone 2 methods be applied to training for selection?

–          I’ve heard on one of Scott’s podcasts that even though the majority of selection will be rucking, I can/should train for this event with mostly running. How much weight, how often, and for how long should I ruck for? Should I build a running base first and then add ruck training in closer to my selection date?

–          For the past year I’ve averaged about 45 minutes of running per week. As I build my base what sort of mileage should I start with? I’ve heard on one of Scott’s podcasts 8-10 miles is a good starting point (I believe because it can take the body’s connective tissue a fair amount of time to adapt to the running pounding. Before I attend selection what type of weekly running mileage should I aim for?

–          Is strength training 2x/week enough if I’m focusing on compound lifts (pullups, dips, squads, deadlifts)?

–          Are there any helpful resources out there that I should read that have some information regarding this specific event?

[Scott Johnston]

Thanks for your questions;

We have 1 on 1 coached many military athletes for SFAS, Ranger, the long walk, Dev Gru and more selections. We use esentially the same methods I spoke about in those MOPs and MOEs podcasts that you listened to and have had pretty much a perfect record of getting guys through those selections (one guy got dropped but invited back to the long walk).  We don’t advertise this but we’ve been doing this for years and consult with a few of the SOF groups on training programs.

You need tons of Zone 2 work mostly running.  Everyone is going to be fit for the first week.  What you need though is to be fit and recover well all the way through the progrm and that is what this aerobic base will do for you.

We are still building the Tactical section of our website and I hope to have that up this month.  There you will find a hiuge amount of info pertaining to all these selections.  They all share one thing: The use long duration, day after day movements and scenarios so require that aerobic base.

We have produced one tactical training plan that has now been tested by a few dozen Rangers and has gotten great reviews. I have not had time to get it up on the site yet but here is a link to it in the Training Peaks store https://www.trainingpeaks.com/training-plans/other/tp-376820/military-athlete-foundational-plan

Stay tuned for more plans and the Tactical Section.

Scott

 

 

[ffilosa1]

Scott,

Thank you for your detailed response. I’ve since purchased and started to utilize the training plan.

One question that I have is if you have a certain baseline 1 RM that tactical athletes should have in the core lifts?

Examples would be a max back squat of 2xBW, bench 1.5xBW, etc.

Thanks again.

• This reply was modified 1 year, 9 months ago by ffilosa1.
• This reply was modified 1 year, 9 months ago by ffilosa1.

[jack]

Hey Ffilosa1,

This is something we have debated internally at Evoke. Based on my experiences at BUDS and in the SEAL Teams, I estimate is that a deadlift, squat, and overhead press combined of 750 pounds is a good minimum to shoot for. On the other hand, Vince Paikowski, based on his experience as a Ranger, argues that SOF athletes should be able to deadlift 350×3, squat 250×5, and ten pullups with full kit on (~30 pounds).

Just to echo what Scott has said, the best ruck-ers I ever witnessed never trained with a ruck in training. They were incredible runners and triathletes, and that fitness made them great at rucking. Despite the fact I was able to deadlift more and the fact a ruck was a much smaller percentage of my BW, they routinely dusted me.

In addition to those strength metrics, I would get your AeT pace at least below an 8:00 mile on the flat. That’s a super important metric and will give you the aerobic base to execute long rucks and runs.

As far as weekly mileage, it’s hard to say. The more you do the faster you will improve your base. If you are weak on those lifting goals highlighted above, I would start with four lifts per week (2 upper, 2 lower) and running 4-6 times per week for 20 minutes. And then, slowly, add 10% time per week to the runs. If you are concerned about injury, utilize a 15-20% incline treadmill or stairmaster for 20-40% of volume. But make sure you are actually training aerobically and below your AeT.

[ffilosa1]

Thanks very much for your response regarding strength standards.

I had another question regarding special operators and martial arts training.

I personally love MMA/wrestling. I think the high intensity cardio is great as well as training my mental toughness. Do you see any benefits of throwing a session or two of this in a week for SFAS preparation, or is the injury risk too great?

[Scott Johnston]

ffilosa1:

Some of the guys we’ve worked with, especially the SEALs do some “rolling” or BJJ.  Depending on your aerobic status; meaning can you run 8min/mile at your aerobic threshold or are you aerobically deficient? and need to emphasize building your aerobic base?

Doing a couple of hours of high intensity MMA each week is going to slow your aerobic development dramatically unless you are able to do 10 hours/week of aerobic base work.

Training is demand-driven. First understand the demands of the event you are training for.  Then train to address those demands. Training for other stuff that is not related to those demands is a time and energy suck. In the case of aerobic base development you will actually y be going backward by doing high intensity training with trying to build that aerobic base.

We’ve coached quite  few guys for Tier 1 and 2 selections.  I always tell them:  This is your Olympics.  You need to train like an Olympian.  Training like a professional.  That will entail sacrifices.  If you are aerobically deficient that means taking a several months break from MMA in order to improve THE single biggest factor that will affect your performance at SFAS….AEROBIC BASE CAPACITY.

Scott

 

 

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