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SFAS 10 Week Strength Training

This document outlines a 10 week preparation program for the US Army Special Forces Assessment and Selection (SFAS) course. It includes 4 weekly phases of strength and conditioning exercises with increasing intensity. Exercises target full body strength and endurance through combinations of bodyweight, dumbbell and barbell movements. Each week incorporates dynamic warmups, compound lifts, conditioning circuits and stretching. The program aims to progressively prepare candidates for the physical rigors of the SFAS course.

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400 views7 pages

SFAS 10 Week Strength Training

This document outlines a 10 week preparation program for the US Army Special Forces Assessment and Selection (SFAS) course. It includes 4 weekly phases of strength and conditioning exercises with increasing intensity. Exercises target full body strength and endurance through combinations of bodyweight, dumbbell and barbell movements. Each week incorporates dynamic warmups, compound lifts, conditioning circuits and stretching. The program aims to progressively prepare candidates for the physical rigors of the SFAS course.

Uploaded by

fbsfrt
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Name:______________________________ SFAS 10 Week Program

USAJFKSWCS 10 Week SFAS PREPARATION PROGRAM

DAY 1 A Dynamic Warm-Up Exercise B Front Squat

Rest

B Lat Pulldown

1:30 C Barbell Split Squat

Week 1 Reps Wt 15 15 15 15 15 15 15 15 12 ea 12 ea 12 ea 12 12 12 12 ea 12 ea 12 ea 10 ea 10 ea 10 ea 5+ 5+ MAX 20+ 20+ MAX 10 10 10 5 5 5 0:30 0:30 0:30 10:00

Week 2 Reps Wt 12 12 12 12 12 12 12 12 12 ea 12 ea 12 ea 12 12 12 12 ea 12 ea 12 ea 10 ea 10 ea 10 ea 5+ 5+ MAX 20+ 20+ MAX 12 12 12 5 5 5 0:40 0:40 0:40 10:00

Week 3 Reps Wt 10 10 10 10 10 10 10 10 10 ea 10 ea 10 ea 10 10 10 12 ea 12 ea 12 ea 10 ea 10 ea 10 ea 5+ 5+ MAX 20+ 20+ MAX 12 12 12 5 5 5 0:50 0:50 0:50 10:00

Week 4 Reps Wt 8 8 8 8 8 8 8 8 10 ea 10 ea 10 ea 10 10 10 12 ea 12 ea 12 ea 10 ea 10 ea 10 ea 5+ 5+ MAX 20+ 20+ MAX 15 15 15 5 5 5 1:00 1:00 1:00 10:00

C Barbell Bent-Over Row

C Seated Medball Side to Side Twists 1:00 D Single Leg Piston Squats to Bench

D Pull-Ups

D Push-Ups 0:30 E Back Extension

E DB Combo Raise

E Planks (Front, Left Side, Right Side) 0:30 F FOAM ROLLING & STRETCHING

Name:______________________________

USAJFKSWCS 10 Week SFAS PREPARATION PROGRAM

DAY 2 A Dynamic Warm-Up Exercise B Kettle Bell Deadlift

Rest

B DB Flat Bench Press

1:30 C Hamstring Curls

Week 1 Reps Wt 15 15 15 15 15 15 15 15 12 12 12 12 ea 12 ea 12 ea 12 ea 12 ea 12 ea 10 ea 10 ea 10 ea 10 10 10 10 10 10 20 20 Max 10 10 Max 10 10 Max 10:00

Week 2 Reps Wt 12 12 12 12 12 12 12 12 12 12 12 12 ea 12 ea 12 ea 12 ea 12 ea 12 ea 10 ea 10 ea 10 ea 10 10 10 10 10 10 20 20 Max 10 10 Max 10 10 Max 10:00

Week 3 Reps Wt 10 10 10 10 10 10 10 10 10 10 10 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 10 10 10 10 10 10 20 20 Max 10 10 Max 10 10 Max 10:00

Week 4 Reps Wt 8 8 8 8 8 8 8 8 10 10 10 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 10 10 10 10 10 10 20 20 Max 10 10 Max 10 10 Max 10:00

C Single Arm DB Incline Bench Press

C Standing Oblique DB Crunch 1:00 D DB Single Arm Shoulder Press

D Hanging Knee Tucks to Chest

D Glute Hip Bridges w/3 second holds 0:30 E Sit-Ups

E Chin-Ups

E Dips 0:30 F FOAM ROLLING & STRETCHING

Name:______________________________ Day 3 A Dynamic Warm-Up Work Capacity Circuit B Rowing/Burpee Ladder

USAJFKSWCS 10 Week SFAS PREPARATION PROGRAM

Rest

None F FOAM ROLLING & STRETCHING

Week 1 Reps 100m 1 Burp 200m 2 Burp 300m 3 Burp 400m 4 Burp 500m 5 Burp 500m 5 Burp 400m 4 Burp 300m 3 Burp 200m 2 Burp 100m 1 Burp 10:00

Week 2 Reps 100m 4 Burp 200m 4 Burp 300m 4 Burp 400m 4 Burp 500m 4 Burp 500m 4 Burp 400m 4 Burp 300m 4 Burp 200m 4 Burp 100m 4 Burp 10:00

Week 3 Reps 500m 5 Burp 250m 5 Burp 500m 5 Burp 250m 5 Burp 500m 5 Burp 250m 5 Burp 500m 5 Burp 250m 5 Burp 500m 5 Burp 250m 5 Burp 10:00

Week 4 Reps 1000m 10 Burp 900m 9 Burp 800m 8 Burp 700m 7 Burp 600m 6 Burp 500m 5 Burp 400m 4 Burp 300m 3 Burp 200m 2 Burp 100m 1 Burp 10:00

Name:______________________________

USAJFKSWCS 10 Week SFAS PREPARATION PROGRAM

DAY 1 A Dynamic Warm-Up Exercise B Back Squat

Rest

B Squat Jump (BODYWEIGHT)

1:30 C Pull-Ups

Week 5 Reps Wt 15 15 15 15 5 5 5 5 MAX MAX MAX MAX 12 ea 12 ea 12 ea 12 ea 10 10 MAX 8 ea 8 ea 8 ea MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 0:30 ea 0:30 ea 0:30 ea 10:00

Week 6 Reps Wt 12 12 12 12 5 5 5 5 MAX MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 12 12 MAX 8 ea 8 ea 8 ea MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 0:40 ea 0:40 ea 0:40 ea 10:00

Week 7 Reps Wt 10 10 10 10 5 5 5 5 MAX MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 12 12 MAX 8 ea 8 ea 8 ea MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 0:50 ea 0:50 ea 0:50 ea 10:00

Week 8 Reps Wt 8 8 8 8 5 5 5 5 MAX MAX MAX MAX 8 ea 8 ea 8 ea 8 ea 15 15 MAX 8 ea 8 ea 8 ea MAX MAX MAX 10 ea 10 ea 10 ea 10 ea 10 ea 10 ea 1:00 ea 1:00 ea 1:00 ea 10:00

C DB Step-Ups

1:00 D Inverted Rows

D Lunges

D Push-Ups 0:30 E DB Single Arm Bent-Over Row

E DB Shoulder Circuit

E Planks (Front, Left Side, Right Side) 0:30 F FOAM ROLLING & STRETCHING

Name:______________________________

USAJFKSWCS 10 Week SFAS PREPARATION PROGRAM

DAY 2 A Dynamic Warm-Up Exercise B Deadlift

Rest

B Medicine Ball Overhead Slam

1:30 C Barbell or Dumbell Bench Press

Week 5 Reps Wt 15 15 15 15 8 8 8 8 12 12 12 12 5 5 5 5 10 10 10 10 10 10 MAX MAX MAX 10 ea 10 ea 10 ea 8 ea 8 ea 8 ea 10 10 10 MAX MAX MAX 10:00

Week 6 Reps Wt 12 12 12 12 8 8 8 8 10 10 10 10 5 5 5 5 12 12 12 12 12 12 MAX MAX MAX 10 ea 10 ea 10 ea 8 ea 8 ea 8 ea 10 10 10 MAX MAX MAX 10:00

Week 7 Reps Wt 10 10 10 10 10 10 10 10 10 10 10 10 5 5 5 5 12 12 12 12 12 12 MAX MAX MAX 10 ea 10 ea 10 ea 8 ea 8 ea 8 ea 10 10 10 MAX MAX MAX 10:00

Week 8 Reps Wt 8 8 8 8 10 10 10 10 8 8 8 8 5 5 5 5 15 15 15 15 15 15 MAX MAX MAX 10 ea 10 ea 10 ea 8 ea 8 ea 8 ea 10 10 10 MAX MAX MAX 10:00

C Plyometric Push-Up (CLAPPING)

1:00 D Dumbell Incline Bench

D Glute-Ham Raises

D Sit-Ups 0:30 E DB Shoulder Press

E DB Lateral Lunges

E Hanging Leg Lowers

E Dips 0:30 F FOAM ROLLING & STRETCHING

Name:______________________________

USAJFKSWCS 10 Week SFAS PREPARATION PROGRAM

DAY 1 A Dynamic Warm-Up Dumbell Circuit Day B DB Upright Row DB Step-Ups DB Lateral Shoulder Raise DB Alternate PushUp/Row DB Alternate Lunges DB Squats DB Bent-Over Rows DB Single Leg RDL's DB Lateral Step-Ups DB Alt. Curl to Press DB X-Over Step-Ups DB Overhead Tricep Extension DB Lateral Lunges *Rest 2-3 mins Between Rounds C PLANKS (Front, Left Side, Right Side)

Week 9 Reps Wt 10 10 ea 10 10 10 ea 10 10 10 ea 10 ea 10 ea 10 ea 10 10 ea 3 Rounds 0:45 ea 0:45 ea 0:45 ea 0:45 ea 10:00

Week 10 Reps Wt 10 10 ea 10 10 10 ea 10 10 10 ea 10 ea 10 ea 10 ea 10 10 ea 2 Rounds 0:45 ea 0:45 ea 0:45 ea 0:45 ea 10:00

D FOAM ROLLING & STRETCHING

*USE Dumbells that are 10% of your Body Weight in each hand.

Name:______________________________

USAJFKSWCS 10 Week SFAS PREPARATION PROGRAM

Day 2 A Dynamic Warm-Up PULL/PUSH/SIT Circuit B Pull-Ups Push-Ups Sit-Ups *No Rest Between Exercises or Rounds C FOAM ROLLING & STRETCHING

Week 9 Reps Wt 3 10 10 10 Rounds 10:00

Week 10 Reps Wt 3 10 10 10 Rounds 10:00

Dynamic Warm-Up (perform movements over 10-15 yards) Walking Lunge w/Twist Walking Lunge w/Overhead Reach Lateral Lunge Walking Lunge>Elbow to Instep>Twisting Overhead Reach Knee Pull to Chest Heel Pull to Butt Leg Cradle Frankensteins Lateral Shuffle Carioca High Knee Run Power Skipping T, Y, W & L's x 10 each

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