Prep for SFAS at 34

TYW27

Verified Military
Joined
Jan 15, 2013
Messages
77
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Good 'ole US of A
I just combed through this forum (Special Operations Selection Preparation) and didn't see what I was looking for, however I may have missed something. It looks like my shot to SFAS is through an 18x contract. The Army recruiter is telling me the process will take about 2 months for me to be accepted by the Army and then start the pipeline from there. Even though I have been thinking about getting back in the military it's been an on and off battle with either recruiters or getting my wife on board. Now everything is lining up and I'm not prepared physically. My biggest fear is adding too much volume too soon and breaking before getting to OSUT. I've been doing some basic weight training on weekdays and Spartan training all out on Saturdays. I finally found a good pair of shoes to run in and I'm slowly getting back into running. When I was in the Marine Corps I went to BRC (phase I 2x, Patrol phase 2x) and was able to pass all the physical requirements then (2011). Mentally I can push myself, but I want to make sure my mind doesn't break my body before getting to SFAS.

If I can crush the APFT and Ruck a fast 12 miler will that be enough for getting me through physically? I'm not asking about minimums, but I feel like this is the best I can do in the short time period it looks like I have.

Or should I delay my join date until I'm physically prepared (whatever that means) and then go?

Here is my current plan that I'll be starting tomorrow. My base so far has been strength train 3x week and Saturday go all out with CrossFit type workout.

Monday
Functional Fitness
Kettlebell Swings

Tuesday
Run 1:2 (20 minutes)
Lift

Wednesday
Functional Fitness (sprint)
Kettlebell Swings

Thursday
Functional Fitness
Lift

Friday
Run 3:1 30 minutes
Recover

Saturday
Spartan training
Recover/Yoga

Sunday
Recover/Yoga


Functional Fitness training is:
row 1000meters to warmup, mobility work, core work, deadlift 3x5, sled work 4x25m, squat 2x12,
AMRAP I 5 minutes: pushups 5, pullups 3, kettlebell swings 10
AMRAP II 8 minutes: pushups 10, pullups 5, swings 10
AMRAP III 10 minutes: pushups 12, pullups 10, swings 15
Stretch

OR

Sprints 200, 300, 400, 500 or some combination of the above

Spartan training is just more high cardio intensive and strength intensive AMRAPs
An example would be rowing machine and 400m carry 80lb sandbag, assault bike and clean a 50lb sandbag 5x each shoulder, do box jumps pull 80lb sandbag on a hoist and run on the treadmill.

Lifting is Easy Strength by Dan John (bench 2x5, lat pulldown 2x5, deadlift 2x5, ab work 2x5, carry heavy weight)

Running is run/walk ratio at an easy pace for 20 or 30 minutes. Work up to running 60 nonstop minutes easy.

Goal is to start adding a ruck march on Friday or after the Spartan workout on Saturday. Probably start with a 5 miler at 25lbs, then add 5lbs or 2 miles each week.
 
Last edited:

Bypass

Evil Genius
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Oct 4, 2015
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506
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ALABAMA
Hey man I just wanted to wish you luck in your endeavor and make a comment. I remember when I was 34 my knees were pretty much shot which became clear to me when I tried out for a local police department. I passed the running test but had to ice my knees for a week.

That really isn't very helpful to your situation I know but sometimes the mind is willing when we start to get a little older but the body is what is holding us back.

Either way best of luck to you and I hope you make it.

God bless,
Gary
 

TYW27

Verified Military
Joined
Jan 15, 2013
Messages
77
Location
Good 'ole US of A
Thanks @Bypass ! That’s one of the things I’m very concerned about and am monitoring going forward. I don’t want to be a liability. I don’t even want to be the guy that is middle of the pack. So far I’ve been very blessed to not have any knee or back problems. I’ve spoken at length to a friend who is retired SOF who knows me well and he said I would know if my body can take it in about a month of my training. I guess we’ll all see. I’ve pushed my body past it’s limits before and got rhabdo so I’m trying to be smart this time around.
 

DZ

Special Forces
Verified SOF
Joined
Oct 22, 2012
Messages
215
SSMP
SOF Mentor
You've been around the block. You know your body and know what it's feels like to over train. Over training and hurting yourself is probably your biggest hazard at this point. I'd stick with what you got, with throwing in some rucking, but nothing crazy. If you go into the 18X pipeline in good shape, they will do the rest to help set you up for success.

Kids who barely pass a PT test at the start of basic training get to SFAS and are successful. That pipeline will get you squared away if you do your part, and don't get injured.

A prior Marine and 39 year old set the Q course ruck record in my class. Age is just a number.
 
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