Jim, im getting ready to go thru special forces assessment and selection, its three weeks long with lots of long runs, heavy ruck sack marches(60lbs) and daily physical fitness that lasts for hours. To put a cherry on the top food is also scarce. In your opinion what 5/3/1 assistance would you use to get prepped for this shit storm im about to weather.
I went through the selection process a few years ago and never got selected but I did pass all my ruck and run times so take what I say with a grain of salt. The only thing you need to do is Ruck, I believe the standard weight is 45lbs but that’s dry and the scales they have might be off so I would be used to 70lbs or more. IMO the best assistance I would do would be lots of pushups, flutter kicks, pull ups, rope climbs, bw squats or with your ruck. and lunges I remember doing a shit ton of lunges during rifle and log PT and my legs were sore as shit the next and then we did our 10 miler. Hope this helps like I said take it with a grain of salt
Bdock,
Damn thanks for the sharing. Yeah i deffinitly need to get my feet ready to go to selection. I usualyy ruck twice a week usually a short 2k and 15knon the weekend. Im going to use bodyweight assistance templet based of of your suggestion. How mich weight did you loose?
I would be interested in seeing the response, and how this works for you. I am still waiting to use the template you recommended to me. I have been seeing great progress on the Triumvirate after I switched from a year of BBB.
Trivium,
Definitly man i will keep you updated
Everything you do needs to be done in Boots and with your ruck. Roughly 60LBS. Its all gotta be about endurance under moderate loads. It all boils down to how much to can handle at once, mentally. Everything else is essentially irrelevant. Just remember that failure leads to Camp Sorrow.
Oh, dont forget to do everything wet. Deppending on what time of year you head over that way. Its really not that bad, there is more time standing around with your thumb embedded in your… well thats my opinion. Training for straingth is out the window here, or that is my belief. I actually quit with lifting heavy loads 3 months before I went. Everything was done with my pack, 7 Hours a day, including Morning PT with my SGM. Mile run in ACUs, 100 Pushups, 50 Pullups, 100 Situps, 100 Air squats, 4 times a day for 8 Weeks. Your body gives out much faster than your mind.
It will be different for each Joe. This coming from a Former USASOC guy. Lost 27 Pounds in those 8 weeks.
[quote]MarneSoldier wrote:
Jim, im getting ready to go thru special forces assessment and selection, its three weeks long with lots of long runs, heavy ruck sack marches(60lbs) and daily physical fitness that lasts for hours. To put a cherry on the top food is also scarce. In your opinion what 5/3/1 assistance would you use to get prepped for this shit storm im about to weather.[/quote]
Strength Training is just GPP - so it doesn’t matter too much what you do. The key is to train with a bigger picture in mind. So lift and make sure you are doing the “skill work” that is necessary to complete the task. What that is, I am not too sure as I’ve never done it. But I can guarantee you I wouldn’t be spending a terrible amount of time in the weight room, rather I’d make sure every set and rep I did was quality.
Thanks, jim and everyone for the response. I really appreciate it, im gonna do everything wet and i will keep you all posted.
Congrats on choosing to go thru this and thanks for your service. I as well as two of my buddies all went thru selection processes in the military and we were all successful. They completed what you’re about to do and my selection was courtesy of the Navy out in Coronado. They both mentioned that after the guys that didn’t wanna be there dropped, it was injuries that claimed the rest of the other casualties. Specifically shin splints and then stress fractures and to a lesser extent plantar fasciitis.
I noticed the same injuries as well but we did lots of soft sand running so I think that may have led to a lower rate as compared to them. Anyway, both of my buddies were college athletes and were already well conditioned. Our training consisted of lots of running, swimming, pullups, pushups, and situps. We pretty much dropped weight training (which we all loved) and focused on endurance.
Get used to performing when you’re extremely tired and instructors are yelling and doing their thing. It really is mental and you can always take one more step, one more pushup, etc.
JC,
Yeah thats what i have been hearing, you really need to take care of yourself when you are out in the process. It seems like you have to take calculated risks. The thing i am worried about is team week, i am a tall dude and i have heard horror stories on the brutalness of the events.
yes you have to be in tip top shape obviously and that includes your health. any nagging issues/injuries will become evident in a big way. you’re given plenty to eat but not much sleep and the whole program is designed to wear you down and take a toll. the instructors are out to remove all the wannabe’s and injured ASAP and remember, the instructor cadre are all been there, done that’s so they know the game well and know what to look for. some guys were good at hiding small injuries like sprains and what not and then using heat and ice whenever they had down time. but many weren’t so lucky and either got dropped altogether or rolled to the next class.
your height will suck for all evolutions concerning handling weight/objects over your head during team stuff. you just have to catch small breaks when you can and hopefully you can alternate positions each time and your team is squared away. remember, plenty of guys have gone thru the same process successfully and although it won’t seem like it while you’re there, it will end at some point.
Dude maybe the 1 lift a day is what u could do… Or the day u dont feel like doin shit? jus some suggestions
If I can add something to these wise advices, imho, depending on how many days you want to train, I would make one day focused on lifting and one day focused on running/marching and similar things.
On lifting day I would choose one basic lift 5-3-1 style and then I will put in the mix core training and bodyweight only exercises.