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US Army SFAS 6-Week Prep

This document outlines a 6-week training program to prepare candidates for the US Army Special Forces Assessment and Selection course. The program focuses on strength training, running, rucking with weight, and non-impact conditioning. It progresses each week with increasing distances, repetitions, and weights. The goal is to improve candidates' physical fitness in order to pass the rigorous Selection course in the 7th week.

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alderen
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987 views6 pages

US Army SFAS 6-Week Prep

This document outlines a 6-week training program to prepare candidates for the US Army Special Forces Assessment and Selection course. The program focuses on strength training, running, rucking with weight, and non-impact conditioning. It progresses each week with increasing distances, repetitions, and weights. The goal is to improve candidates' physical fitness in order to pass the rigorous Selection course in the 7th week.

Uploaded by

alderen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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USAJFKSWCS

SPECIAL FORCES ASSESSMENT AND SELECTION


PREPARATION PROGRAM
6 WEEK
WEEK 1
DAY 1
SESSION 1
APFT
PUSH-UPS: AMRAP IN 2 MINUTES
SIT-UPS: AMRAP IN 2 MINUTES
RUN: 2 MILES FOR TIME
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 2
RUN: 5 MILE TIME TRIAL
DAY 3
NON-IMPACT CONDITIONING
(ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
3 X 8 MINUTES
REST 5 MINUTES BETWEEN SETS
DAY 4
SESSION 1
RUN:
5 MINUTE WARM-UP (EASY)
RUN: 2 MINUTES
JOG: 1 MINUTE
REPEAT 4X
5 MINUTE COOLDOWN (EASY)
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)

DAY 5
REST
DAY 6
RUCK:
LOAD: 20% OF BODYWEIGHT (DRY)
DISTANCE: 5 MILES
PACE: MODERATE
DAY 7
REST

USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
6 WEEK
WEEK 2
DAY 1
SESSION 1
RUN:
6 X 400 METERS
3 MIN REST BETWEEN REPS
SESSION2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 2
RUN: 5 MILE TEMPO
(RUN AT A PACE 60-90 SECONDS SLOWER /MILE THAN TIME TRIAL PACE OR USE MCMILLAN CALCULATOR
TO DETERMINE PACE BASED ON PREVIOUS TIME TRIAL)
http://www.mcmillanrunning.com/index.php/calcUsage/calculate
DAY 3
NON-IMPACT CONDITIONING
(ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
3 X 10 MINUTES
REST 5 MINUTES BETWEEN SETS
DAY 4
SESSION 1
RUN:
5 MINUTE WARM-UP (EASY)
RUN: 3 MINUTES
JOG: 1 MINUTE
REPEAT 4X
5 MINUTE COOLDOWN (EASY)
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 20% OF BODYWEIGHT (DRY)
DISTANCE: 7 MILES
PACE: MODERATE
DAY 7
REST

USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
6 WEEK
WEEK 3
DAY 1
SESSION 1
RUN:
8 X 400 METERS
3 MIN REST BETWEEN REPS
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 2
RUCK:
LOAD: 30% OF BODYWEIGHT (DRY)
DISTANCE: 3.5 MILES
PACE: FAST
DAY 3
NON-IMPACT CONDITIONING (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
5 x 5 MINUTES, REST 5 MINUTES BETWEEN SETS
DAY 4
SESSION 1
RUN: 5 MIN WARM-UP (EASY)
1600 METERS (HARD)
400 METER RECOVERY JOG
1200 METERS (HARD)
400 METER RECOVERY JOG
800 METERS (HARD)
400 METER RECOVERY JOG
400 METERS (HARD)
5 MINUTE COOLDOWN (EASY)
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 30% OF BODYWEIGHT (DRY)
DISTANCE: 7 MILES
PACE: MODERATE
DAY 7
REST

USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
6 WEEK
WEEK 4
DAY 1
SESSION 1
APFT
PUSH-UPS: AMRAP IN 2 MINUTES
SIT-UPS: AMRAP IN 2 MINUTES
RUN: 2 MILES FOR TIME
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 2
RUCK:
LOAD: 30% OF BODYWEIGHT (DRY)
DISTANCE: 5 MILES
PACE: FAST
DAY 3
NON-IMPACT CONDITIONING (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
5 x 8 MINUTES, REST 5 MINUTES BETWEEN SETS
DAY 4
SESSION 1
RUN: 5 MINUTE WARM-UP (EASY)
75 SEC (HARD)
150 SEC (EASY)
60 SEC (HARD)
120 SEC (EASY)
REPEAT 3X
5 MINUTE COOLDOWN (EASY)
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 30% OF BODYWEIGHT (DRY)
DISTANCE: 10 MILES
PACE: MODERATE
DAY 7
REST

USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
6 WEEK
WEEK 5
DAY 1
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 2
RUN:
30 MINUTES (EASY)
DAY 3
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 4
BIKE:
3 ROUNDS X 10 MINUTES AT THRESHOLD PACE
2 MINUTES REST BETWEEN ROUNDS
DAY 5
REST
DAY 6
RUCK:
LOAD: 25% OF BODYWEIGHT (DRY)
DISTANCE: 5 MILES
PACE: MODERATE
DAY 7
REST

USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
6 WEEK
WEEK 6
DAY 1
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 2
RUN:
20 MINUTES (EASY)
DAY 3
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 4
BIKE:
3 ROUNDS X 5 MINUTES AT THRESHOLD PACE
2 MINUTES REST BETWEEN ROUNDS
DAY 5
REST
DAY 6
REST
DAY 7
REST
WEEK 7
***SELECTION***

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