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SPECIAL FORCES PREPARATION
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SFTP/SFRE Standards Versus SFAS Goals
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*SFTP/SFRE standards are below SFAS recommended numbers due to the condensed training schedule and same-day travel requirements for some candidates.
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*Reference the Special Forces Assessment and Selection Preparation Handbook for recommended metrics (The Baseline Standards section, Goal column).
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*Reference the SFTP/SFRE page of our website for SFTP/SFRE standards.
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This Document
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*This document is meant to supplement the SFAS Preparation Handbook for those with limited experience and knowledge of combat fitness. It is also meant to provide examples of alternate training organization for those with limited time.
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*The SAMPLE tab contains partial schedules and workouts to further illustate how to organize training.
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*The TEMPLATE tab contains recording templates to further illustrate how to progress.
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General Guidelines
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The schedules, splits, exercises, distances, etc. in this document are for example only. Do your own research and put together your own plan ensuring you follow these principles.
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*You must progress. One more rep, pound, mile, or second faster every week is required to get better.
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*You must record everything. How else will you know if you are progressing?
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*You must incorporate strength training on core lifts such as bench, squat, deadlift. In general (unless experience or injury prevents), you should be in 5-10 rep range and closer to 5 whenever possible.
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*You must incorporate farmers carry and other grip/toughness exercises as well as conditioning exercises such as kettlebell swings.
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*Focus on weaknesses. It does you no good to spend four days a week on the things you are good at.
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*Do not ruck and run 6 days a week. Overuse injuries are a real thing for most people depending on age, genetics, and proper prehab.
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*What you do at night is as important as your workouts. Proper rest and nutrition are key to meeting the demands of Special Forces preparation.
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Specialization and Variation
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In some cases, you may require a specialization phase (strength or cardio) where you only focus on one thing. This may delay your tryout, but will set you up for success.
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*If you cannot meet run standards, only ruck once a week or not at all and add cardio sessions.
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*If you have little strength experience, you may need to run a full strength program with no running or rucking until you have the baseline strength for this endeavor.
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*Unless you are really strong, less than 2 strength workouts a week is probably not the right answer no matter current focus.
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Do NOT add variation for the sake of variation. Changing exercises or order of workouts too often affects your ability to track progression so you cannot select proper weights or distances for current fitness level. When you make a plan, stick to it until you either:
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*Meet your specialization goal.
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*Or at least 4-6 weeks.
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*Or indefinitely across multiple training cycles if it keeps working. There is no variation requirement.
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