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Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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kidchaos4

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Hi there gents,

Myself and a few people in my Unit here in our armed forces are intending to attend our Joint Special Forces Selection Test, a two week course that has two phases (1st week is physical screening 2nd week is selection itself.)

First week

1) 500m swim test (15 minutes)

2) Fitness Test (1 minute sit ups, 1 minute pushups and 1.5mile run)

2) 8km (5mile) timed run (45minutes)

3) 8km timed fast march (100 minutes with 15kg (35ish pounds)


Second week (actual selection week)


Day 1:

Beep test. Level 8 to pass , >level 11 to get full points

Day 2:

5km IBA run . 2 full bottles 8 dummy mags no rifle (10kilos of weight). Under 30 minutes

Water confidence test. 50m IBA swim with 8 dummy mags and 2 full bottles no rifle.

Water treading in BDU and boots only.

Day 3:

Sand bags carry up to 5-6 stories. 18-19 times to pass .

Day 4-5.

Endless road march (20kg pack) with mission. At half way mark, extra dummy mags will be given.

Farmers walk. Start with 1 jerry can. Half way give you another 1.

Jerry cans and rucksack team evolution.

Log and Tire PT in rucksack


Most of these events are preceded by the usual high rep calisthenics. "MOUNTAIN CLIMBER, 300 counts of 4!)

These events by themselves would be ok, its the high rep cals that will smoke most people.

I'm wondering how you would train for this with Strongfirst principles? One of the sergeants under me has trained for this with the usual high volume smoke sessions, yet has failed twice due to injury (knee and shoulder respectively)

Me and my guys have access to 16, 24 and 32kg bells, as well as a 30kg sandbag and some freeweights (barbell, no racks).
 
I'm not sure about SOF, but the majority of guys at my dept train for Tac (swat) using Tactical Barbell's conditioning book (TB2). The Tac members themselves use a lot of the material. It covers aerobic & endurance base building along with strength-endurance training, and even kettlebell sessions. It's meant for professional military and LEO, and might give you some ideas.

I think if you want to get into SF, the reality is you'll need to put in some high mileage while avoiding injury. Perhaps take an approach focused on endurance work (running, rucking, swimming) combined with swings and pull-ups?
 
Al

I have been in contact with you already regarding this, I also donated for your most excellent PT Manual :)

But for the benefit of the other members here:

I started seriously training for fitness when I was around 17, prior to that, I just played sport as a form of fitness (Basketball) and got to an okay level of fitness imo (11 on the beep test, some push ups and pull ups etc.)

When I made the decision to go into the armed forces, my training definitely went up, I started GTG pull ups and pushups, as well as some bodyweight HIIT. However, what I did not do was aerobic or strength training.

After I moved to a new country, I bought a 16 and 24kg kettlebell, as well as ETK. I practised at home for a while, but after a few tweaks, I decided to go to a certified instructor, a Grievoy Sport practitioner who did lots of Crossfit Style training, but with a KB focus. I learnt my technique there, but after a while, I burnt out due to the constant MetCon, so I quit, and rested for a week or so, then got back into some light training before Basic Training.

When I got to Basic, I could ace the first four fitness test stations (Pullups 14, Standing Broad Jump 250, Situps 47 (1 minute), 4x10m Shuttle Run 9.8sec) but the 2.4km run was problematic, as I kept getting around 10:30. On my last test, I came back from an illness, and struggled to get 12 minutes.

In terms of combat fitness, my rucking was good, I didn't feel it as much as my friends, maybe the WTH effect in place?

I graduated Basic and went to Officer Cadet School against all odds, and continued to build my fitness there. I discovered the magic of 400m repeats and took my 2.4 timing down to 9:53, before embarking on a long string of overseas training exercises, that built my combat fitness, but destroyed my testing scores. When I got back, we had about a week of r&r, so I rediscovered the KB as well as S&S, and begin using it whenever I had the chance, which wasn't alot, as well as doing relaxed long runs, with some intervals. I finally hit the Gold Standard for the run: 9:40

After graduating OCS, the fitness test format changed to 1 minute pushups, 1 minute situps and a 2.4km Run, and I was posted to a unit that specialised in security operations. I began training with kettlebells again, as well as sandbags. My training was more or less sporadic for a few months, before I found Rob Shaul's Military Athlete Site. I started one of his programs, Humility, a plan that used bodyweight, dumbbells and a 25# weight vest for loaded runs, long distance runs and work capacity sessions (crossfit style smokers). I loved the program, getting to go all out every session, with some long distance recovery runs, but I felt run down all the time, so now I am back to Strongfirst, looking for a way that gets me ready and lets me feel strong.

My 2.4 is around 9:50 atm
18-20 Pullups
5km Ruck Run (20kg) in around 34 minutes
I havent deadlifted in a while, but last time I did, I pulled 100kg for 5, which is not great, but I hadn't really trained it consistently, and I attribute it to my KB training.

After spending time in the unit, one of the sergeants who I worked with, as well as my senior officer went for the Special Forces Test. Our test is for joint services (Navy or Army), and it grants your entry into the Q Course. From there you are posted to our equivalent of Delta, DEVGRU or the Rangers (SOF, SWG and Commando respectively). The people in selection come from the Navy Divers, our Airborne, as well as our Infantry. The successful applicants are usually much fitter, coming from the first wo, running 2.4 at around 8:30 and swimming like fish.

The infantry get through on grit alone most of the time. My senior and sergeant both failed due to injury.

They have since inspired me to go, with some other guys from my unit as well as my sergeant.

What are my main concerns?

Running, the survival swim, and the high rep cals.

Rucking wise, I haven't had much problem in my army career, and just normal swimming has been a part of my blood since I was young.

Sorry for the long long long post, any other info needed, please let me know! :)

Steve

Thank you sir! :)

FatCop

Thanks for the suggestion! I've definitely looked at their stuff before quite quickly, but never really delved into it.
 
@kidchaos4, you're welcome.

I know nothing about the military aspect of this, but I will offer an oft-repeated observation - swimming skill is important and more difficult to acquire than running skill (or bicycling skill if you're a triathlete). It pays to make sure you know how to swim well - the best swimmers are very efficient, and IMHO, it's an activity that rewards knowing how to minimize tension while still getting the job done. It's important to have a quiet body in the water.

FWIW, in an earlier time in my life, I volunteered at my local YMCA as a swim instructor, and continued on to become a lifeguard and then to teach the lifeguard course there for several years, all still as a volunteer, I'm proud to say. I think the Y is a great thing.

-S
 
@kidchaos4, you're welcome.

I know nothing about the military aspect of this, but I will offer an oft-repeated observation - swimming skill is important and more difficult to acquire than running skill (or bicycling skill if you're a triathlete). It pays to make sure you know how to swim well - the best swimmers are very efficient, and IMHO, it's an activity that rewards knowing how to minimize tension while still getting the job done. It's important to have a quiet body in the water.

FWIW, in an earlier time in my life, I volunteered at my local YMCA as a swim instructor, and continued on to become a lifeguard and then to teach the lifeguard course there for several years, all still as a volunteer, I'm proud to say. I think the Y is a great thing.

-S

Yup. And actually do the confidence test a few times prior... do not wait until selection to learn that you have an excessive response to the possibility of drowning.
 
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