SELECTED!

Be prepared for the U.S. Army Special Forces Selection & Assessment Course
Learn to use your mind as a weapon

Copyright Josh Henkin and Anthony Humpage, September 2009. All Rights Reserved.

CONTENTS
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Introduction

TheSelected!Fitnessprogram . Footcare . . .

Preparationforrunningtestsandrucksackmarches

Heatacclimatization,hydrationandelectrolytemanagement Waterandelectrolytebalancetable . . .

Exercises,RunningandMarching:Puttingitalltogether . Explainingtheworkouts. . . . . . . . . . .

Fitnessprogramworkoutschedule Runandmarchworkoutschedule

Introduction. WelcometoSelected!.Inthisprogramwewillbehelpingyoutoachievethestandardsrequiredto enableyoutopasstheU.S.ArmySelectionandAssessmentcourse. Selected!consistsofaDVDpackandasupportingEbook.TheDVDsandbookcontainexercises, workouts,trainingruns,trainingmarches,workoutschedulesandeducationalmaterialtobetter prepareyouforthechallengesoftheSelectionandAssessmentcourse. TherearetwodistinctreasonsthatapplicantsmightbeunsuccessfulattheSelectionandAssessment course.First,theymaybephysicallyunpreparedforthechallengesofthecourse.Second,theysuffer injuriesmanyofwhichcouldhavebeenwhichcouldhavebeenavoidedthatpreventthemfrom completingthecoursesuccessfully. Howtousethiscourse. AverysuccessfulOlympicrunningcoachoncesaidthatthebetterpreparedathletewouldalwaysbeat thefasterathlete.Wethinkhesright.IntheUSArmySpecialForcesselectionandassessmentcourse youmaybecompetingforselectionagainstfasterorstrongerservicemen.But,ifyouhavecompleted thiscourse,donetheworkoutsandabsorbedtheeducationalmaterialandputintopracticewhatyou havelearnedyouwillbeoneofthebestpreparedapplicantsandmorelikelytosucceed. Isthiscoursedesignedtomakeyouasupersoldier?No,wehaveplentyoftimeforthatlater.Itis specificallydesignedtofullyprepareyoutomeetthephysicalchallengesyouwillfaceattheUSArmy SpecialForcesselectionandassessmentcourse,andtoavoidorovercomesomeofthechallengesthat havedefeatedsomeofthosewhohavegonebeforeyou. Thiscourseistwelveweekslong.Thinkofitasaseriesofcoachedworkoutspeakingyouforamajor event.Althoughyoumaybetemptedtothinkthatmoreisbetter,butitisnot.Doonlytheassigned workouts,and,inorder.Ifyoudomore,youwillharmthepositiveadaptation,orchangesinyourbody thattheworkoutsaredesignedtobringabout.Itisanunfortunatescientificfactthatyourbodyonly adaptsfromexercisewhenitisresting,notwhenitisdoing.Sodonthurtyourchancesbytryingtoadd moreworkoutstothosewehaveprescribed.

Yourcoaches. AnthonyC.WoofieHumpage. CoachWoofiehascompletedultramarathonsat50kilometer,50mileand100miledistances,iron distancetriathlons(swim2.4miles,cycle112milesandrun26.2miles)and orienteeringeventsupto24hoursinduration.Hehelpsathletestrain injuryfree,staythatway,andsuccessfullycompeteinextremeultra distanceandmultidayevents.AveteranoftheBadwaterultramarathon medicalteam,CoachWoofieisanexpertinperforminginhostile environmentsandhydrationandelectrolytemanagement.HeisaCertified StrengthandConditioningSpecialistandaUSATriathlonCertifiedCoach. JoshHenkin JoshHenkinisagraduateofArizonaStateUniversitywherehereceivedhisdegreein ExerciseScience.ForthepastfifteenyearsJoshhasworkedinthe Strength&Conditioningfieldwherehehasworkedwith professionalathletesaswellasNavySeals,S.W.A.T.units,andfire departments.Hehasextensiveexperienceworkingwithlowback injuries,hipreplacements,andshouldersurgeries. ForthepastsevenyearsJoshhasbeenownerofInnovative FitnessSolutions,LLCinScottsdale,Arizona.Besidesrunninghisexclusivetrainingcenter,Josh developedSandbagFitnessSystemsandtheUltimateSandbag.SandbagFitnessSystemsisthefirst systemtoimplementasystemizedmethodofimplementingsandbagtrainingtotheStrength& Conditioningfield.HisUltimateSandbaghasquicklygainedworldwidenoticeasthebestsandbagonthe marketandoneofthehottesttrainingtools. HisworkwithSandbagFitnessSystemsandtheUltimateSandbaghasmadeJoshoneofthemostsought outStrengthCoachesinthefield.Joshhaslecturedworldwideonhissystemoftrainingandhis educationalprogramshavebecomeagoldstandardintheindustry: "AsaSportsPerformanceCoachandUSARMYVeteranIamveryparticularwhenImake aninvestmentinmyfitnessandtrainingequipment.OnethingthatIcansayisfirstand foremostisthatnothingcomesclosetotheUltimateSandbagandYESthatevenmeans the military issue duffel bags. The stitching on the bags far exceeds military standards andtherewasalotofthoughtandplanninginthedesign,function,anddurabilityofthis bag. I ordered the "Advanced Package Sandbag and I am enjoying the quality of instructionofthe"HighOctaneDVD"andtheeasytounderstandformat.Withinminutes you can take a novice and get them results and have them seeing the benefits of

sandbagtraining.Itrainmainlywomeninmy"NOBSNYCBootCamps"andImustsay they are very happy and get a strong sense of self confidence when they do the same typeofworkoutsthatproMMAfightersorotherathletesaredoing.Ifyoudidn'tgetthe pointoftheminibiographyIjustwrotebasicallyIamsayingtheUltimateSandbagand HighOctaneDVDpackagearethebestresourcestohaveinyourfatlossorperformance trainingtoolkit.ThanksJoshforputtingoutaqualityproduct.Iwillbegettinganotherin a few short weeks. Can you believe my mom wanted the Ultimate Sandbag as a Mother'sDaypresent...crazyhuh?" NiiWilson

The Selected Fitness Program

Working with tactical athletes is both an honor and privilege. Coaching men and women that put themselves on the line for us every day is something that should be taken with the utmost focus and attention to detail ourselves. Over the past fifteen years I have worked with all types of tactical athletes; SWAT units, firefighters, Special Forces personnel, and many more. It seemed that many were drawn to the idea of functional fitness that I have always preached. More important than just performing functional fitness was truly identifying their needs and providing training that truly addressed their needs.

What is Functional Fitness?

Functional training is a term that has been thrown around as many common buzz words. Some may simply define functional fitness as improving fitness for everyday life. While this simplistic definition may be appropriate in some cases we want to be more specific. Functional fitness is the development of many fitness qualities such as; maximal strength, strength-endurance, mobility, flexibility, power, speed, and agility to allow for enhanced performance for specific demands. In the end, functional fitness for the tactical athlete means training that improves their performance in the field. This means having the ability to exhibit high levels of strength in light of fatigue and compromised situations (i.e. lack of sleep, having heavy equipment on, etc.). This also means being able to move efficiently and quickly to deal with a great variety of situations and oppositions. Lastly, functional fitness for the tactical athlete requires them to be resilient to injury under all the varying circumstances they may encounter in the field. The demands on the tactical athlete may be the most unique to anyone performing physical training because the situations where their physical fitness may be tested can often be highly unpredictable and room for error is very low.

How to Create Functional Fitness

The tactical athlete faces the challenge of being well rounded in all aspects of fitness. Not only do tactical athletes have to be complete, they must be able to demonstrate much of their fitness in comprised situations. That is why the Selected program was developed. There are many forms of fitness training and selecting the right methods and tools are vital to the success of any program. Analyzing both the needs and tests that special forces applicants would require, it was determined that two training implements would be at the foundation of our program. These two tools would be the TRX suspension system and The Ultimate Sandbag.

These two training tools each offer some unique advantages for the tactical athlete. The TRX offers an ability to add both complexity and load to traditional bodyweight movements that are very familiar in most forms of military training and testing. By being able to load the body without too much weight on the spine we can build strength without risking greater injury. In addition, we can make standard bodyweight exercises that many can perform high repetitions on into maximal strength drills that will challenge the strongest of athletes. Adding complexity also teaches the tactical athlete how to move more efficiently to develop not just strength, but dynamic flexibility as well which is vital for performance. We will be using the TRX not to just build strength in the common bodyweight movements, but also to strengthen weak links that typically get injured during tactical training. The Ultimate Sandbag was designed with hardcore training in mind. For years, tactical athletes have utilized duffel bags as training devices. However, this homemade sandbag lacks great versatility and strength. With multiple handle attachments and an easy loading and unloading system, the Ultimate Sandbag is designed for over 300 different exercises that challenge the body as a unit and develops great strength and endurance. What makes the sandbag training so special for tactical athletes is the unstable nature of the sandbag. Utilizing unstable implements requires the use of more muscles and this quickly leads to greater strength gains and more resiliency to injury. Training with sandbags has long been a preferred method of strength training by wrestlers and martial artists alike. These great athletes realized that sandbags allowed them to train in specific patterns and motions that were closely related to their sports. The shifting of the sandbags gave them a chance to train to the closest thing to a live opponent. This is the very same reason they are such a necessary training tool for the tactical athlete. The TRX and Ultimate Sandbag are two perfect tools because they also work within the challenges of tactical preparation programs. In many situations the tactical athlete may be in the field or lack the perfect training environment. These two tools are highly adaptable to any situation that the tactical athlete may find themselves in. In addition, these tools are perfect for team or unit training in groups. They are easy to modify and adjust for varying fitness levels or orthopedic limitations.

Common Mistakes in Tactical Athlete Training

The tactical athlete should and needs to be trained like any other athlete. The problem with many programs set forth by different organizations is they dont separate the special needs and considerations that the tactical athlete possesses. Below is a discussion of some of the most common mistakes that occur in tactical athlete preparation.

Evaluate: Not just the needs of the position, but the current state of the individual. The fitness and orthopedic health of the individual can vary greatly! A new cadet versus a veteran can be very different and assessing their current fitness and health are essential starting points. Since fitness testing may only occur during the entrance period of an organization, fitness may be greatly different for those that have spent considerable time in the field. There is also a need to develop testing protocols that are relevant to the needs of the job and can be measurable in both large group and individual settings. In addition, we must separate the ideals of training for long-term longevity in the military and training for testing. Just as with any athlete these two sometimes conflicting concepts can be blended if proper analysis of both situations are made. Common Injuires: Many of these athletes have common injuries just like any other athlete. Low back injuries, cardiac problems, overuse injuries are areas that need to be addressed by the fitness program. Sometimes the best way to increase performance is to decrease injuries. A Balanced Fitness Program: Although there are many fitness programs that state they demonstrate balance in their programs, they often overemphasize a single component. Most often this is endurance aspect of training and other attributes are missed because of the mindset of having to beat up the tactical athlete. Developing movement skills, flexibility, and strength in extreme ranges of motion are all important considerations of the fitness program. Yes, I am sorry there will also be a need for both aerobic and anaerobic training. Analyzing Strength: To say someone is strong is about as vague of term as one can use. Strength has be relevant to the demands of the sport or job. Many tactical athletes completely ignore vital aspects of strength such as isometric strength that is so important in the proper performance of their job. More time developing certain types of strength can be more advantageous for the tactical athlete both because of the combative side of the job as well as the time spent in specific postures. Recovery: The most challenging part of working with tactical athletes is the extreme demands they are placed under by long work hours and often times of very little sleep. Making recovery a priority will help many of the overexertion problems that often victimize the tactical athlete. Time away from work may be best spent on specific recovery techniques rather than performing intensive training.

How is Selected Different?

Selected was designed to address all the issues that face the tactical athlete and their preparation for Special Forces. We have blended modern science and experience working with hundreds of different tactical athletes to create a program that will not only enhance performance during testing, but in the field as well. This program is also specially designed to prevent the

common injuries that are unique to tactical athletes and hinders their ability to reach their potential. A program designed for Special Forces applicants would not be complete if we didnt address all aspects of preparation. This includes, foot care, hydration, hiking/running programs, and fitness programs. This section is specifically addressing the fitness needs of tactical athletes and the programs are included later in this manual.

Reading the Selected Fitness Programs

The Selected Program is designed to be an easy to follow, comprehensive program to address the specific needs of the Special Forces applicants. There are twelve weeks involved in this program where every workout is different. This is not random assignment of exercises or training variables. Every workout builds upon the other and should be performed in the order they are written. The letters by each exercise refers to the order in which the exercises are to be performed and groups specific exercises together. For example, if A1. Shoulder Squats and A2. Chin-ups are listed together it means these two movements should be performed in an alternated manner. Meaning, one set of Shoulder Squat and then rest the prescribed interval and then one set of Chin-ups.

Sets & Reps

There are times that sets and repetitions schemes are listed in a range. For example, 3-4 sets, or 8-12 repetitions. This is done for several reasons. The first being a way for the tactical athlete to gage their readiness to train. Because of the unpredictable nature of being a tactical athlete there may be time where there is sleep deprivation or extreme stress that may negatively impact the nervous system. This is a self-regulating system of recovery. On days that the athlete feels strong and energetic they can perform the higher end of the range. During times where fatigue and other stresses may wear out the athlete the lower range can be used. This allows for consistent and effective training to always occur without the risk of overtraining. These training ranges also work very well with our training tools. It is impossible to simply increase microloading with the TRX and Ultimate Sandbag (increase weight by very small increments), we can create other measures of very small progress by changing the repetitions or sets, even the rest intervals can be manipulated to result in another version of microloading. This can by means of altering leverage, hand position, or placement of the load.

Rest Intervals
Rest intervals are the lost component to many fitness programs. In our Selected program they are key for building the fitness foundation that is going to be very important in progress and variation. In general, the rest intervals are quite short (45-60 seconds), this is to help build tolerance to anaerobic training that will be challenged in many of the standard fitness tests. The shorter rest intervals are helpful because fatigue can be specific, many situations the athlete will perform an upper body dominant drills supersetted with a lower body drill. This helps manage fatigue, build conditioning, and creates an efficient training program. It is not recommended to go below the prescribed rest intervals as they will impede strength increases and prevent the proper recovery. Instead we advise challenging the load of the exercise, or the perform the higher end of repetitions.

Where to Start?
Choosing the right starting point is critical in getting the most out of the Selected training program. Since fitness levels can even vary greatly among tactical athletes, not every athlete will begin at the same point in the twelve weeks. We recommend everyone start with Day 1 as to evaluate their current level of fitness. If during any of the workouts an exercise may seem too easy certain adjustments may be made. TRX Adjustments: The TRX can be made more challenging simply by move the leverage a higher level. For example, during the body row the closer to the unit one moves the more difficult the movement becomes. Another simple modification to a TRX exercise is to move to a more difficult version. For example, if suspended with two feet is too easy then moving to one foot suspended, or another version of the push-up is an acceptable modification. (See table in push-up section for information on push-up variations). Ultimate Sandbag Adjustments: Making adjustments to the Ultimate Sandbag is very easy, there are three different strategies. 1. Handle Options: The Ultimate Sandbag offers three options, parallel handles, rolled side flaps, and grabbing onto the sandbag itself. 2. Loading: The great advantage of the Ultimate Sandbag over homemade versions is that one can quickly load and unload the sandbags through the use of the interior filler bags. There different sizes can create incremental loading or more significant loads. 3. Holding Position: Reviewing the patterns of holding certain holding positions change the leverage so that they may feel more challenging even if the load has not been altered.

Push-up Training
Achieving success in the push-up is far more than having a strong chest or arms. Learning how to integrate the entire body into the movement will result in superior performance in this drill. Several cues can benefit the tactical athlete in both their training for and what they achieve from the push-up

Push-up Mistakes Having the push-up become an effective exercise requires understanding of what not to do, as much as what to do correctly in its performance. Common Training Errors Leading With The Head Hands Not Placed Under The Shoulders Elbows Flare Away From The Body Allowing The Hips To Drop During The Movement Relaxed Lower Body

Picture to the left demonstrates some of the common faults of the push-up especially as fatigue accumulates.

Performing the Perfect Push-up A well performed push-up trains the entire body, especially the trunk. Being aware of the influence of the other parts of the body in the push-up is crucial in decreasing injury, improving performance, and progressing. The Perfect Push-up Hands Underneath the Shoulders The Head Should Remain In Alignment WIth Upper and Lower Back Squeeze The Glutes Pull The Shoulders Back and Keep The Elbows No Further Than 45 Degrees Away From The Body Push Through Underarm and Keep Even Pressure On The Hands Maintain Alignment Of The Entire Body Push-up Progressions Most tactical athletes make the mistake of only trying to progress only by performing more repetitions. While this philosophy has a place, used exclusively it can cause injury and stagnation. Other methods of progression will be used throughout this program to improve results faster and minimize injury. Decreasing Rest Intervals: Performing quality repetitions with minimal rest between sets can increase strength endurance faster than trying to complete the same volume in one set. Rest-Pause Method: Improving specific aspects of the lift can increase one of the main parts that most fail in, isometric strength. Most great lifters will use this method to blast through training plateaus and this same method can be used for bodyweight movements.

Interval Sets: Performing timed sets allows the tactical athlete to focus on pace rather than repetitions. Often this helps the athlete find the most efficient path to performing the most number of repetitions. Ladders: Utilizing ladders of descending or ascending repetitions help build endurance without compromising the quality of the repetition. Such an example would include performing the clean and press exercise with 1 repetition, then 1 breathe, then 2 repetitions, then 2 breathes, and so until the ladder is completed. We can minimize the resting portion by alternating two exercises and rest is not taken until the complete ladder is finished. Manipulating Leverage: Varying the leverage position of the body can replicate the same effect of adding load while still stimulating the most vital muscles in the trunk. Overhead Lifting: It may seem odd that performing another lift would help the training of the push-up, but overhead lifting helps range of motion of the shoulder joint as well strengthens the trunk and the hips in a synergistic manner.

Push-up Progressions Standard Push-up Push-up One Foot Elevated Spider Push-up Push-up One Leg Suspended Push-up Two Legs Suspended Push-up to Knee Tuck Push-up to Pike Rotational Push-up Push-up with One Arm Suspended Push-up with One Arm Suspended Moving into Extension

Push-up Progressions Push-up with One Arm Suspended Moving into Flye Position Incline Push-up One Foot Suspended Incline Push-up Two Feet Suspended Advanced push-up variations are possible with the TRX, all the principles of the perfect push-up will always apply.

Sit-ups Sit-ups have a long history of being a test of abdominal strength, however, it has been a much maligned exercise because many low back injuries have resulted from its use as both a main abdominal drill and test. To remedy this situation we are going to take a new approach to the situp to re-establish the sit-up as a useful training drill and optimizing assistance exercises to aid in injury prevention.

Common Sit-up Mistakes There are many common errors performed during the sit-up both indirectly cheating the movement and trying to improve sit-up numbers. Avoiding these mistakes will definitely decrease any likelihood of suffering low back injuries. Sit-up Errors Do Not Pull On The Head Relaxed Lower Body No Deliberate Breathing Pattern Letting The Legs Come Off The Ground

Performing The Perfect Sit-up Begin by digging into the heels, this will activate hamstrings that will relax the hip exors that often are overactive. Think of rolling rather than sitting up, this will activate your abdominals more than the hips. Match the breathing to the points of tension

Assistance Exercises Strength training research has shown that stability of the trunk is much more of an issue of back health and core strength than flexion exercises such as sit-ups. Using these drills can greatly reduce the chance of low back injuries, but they must be performed in a progressional manner and careful attention to technique. Abdominal endurance is a better indicator of trunk health than

trying to lift a lot of weight. The following drills will enhance stability of the abdominals as well as the strength of the surrounding muscles that help stabilize the spine and pelvis. Side Bridging Side bridging is an important torso exercise because all three layers of the abdominals are activated. In addition, the smaller muscle groups of the trunk such as the quadratus lumborum are trained to make an all-round trunk strength and stability drill. Side Bridge Performance Keep the elbow underneath the shoulder Push through the three points of contact: lower body, hips, and elbow to elevate to the top position Maintain proper posture by keeping the chest outwards and not allowing exing of any part of the body

Side Bridge Progressions Knees bent to 45 degrees and keep them on the ground Legs straight, both feet on the ground Legs straight, one leg on top of the other Legs straight, one foot suspended Legs straight, both feet suspended Plank The plank is a very popular and effective exercise for improving both abdominal and low back strength-endurance. Done correctly, the plank also teaches the lifter the important concept of bracing the abdominal wall. Plank Performance Place the elbows on the ground so they align under the shoulders. Push through the toes and keep the spine in alignment with the back of the head and glutes. Do not let the hips drop downwards or rise upwards

Plank Progressions Standard Plank both legs on the ground

Plank Progressions Standard Plank one leg slightly elevated Standard Plank one leg suspended Standard Plank both legs suspended Push-up Position Hold Push-up Arms Extended Forward Push-up Position One Leg Elevated Push-up Position One Leg Suspended Push-up Position Both Legs Suspended Suspended Rocker Hip Bridge The hip bridge acts as the perfect means in to teach proper recruitment in sequence of the hamstrings, glutes, and low back. Proper performance of this drill will result in a great deal of contraction in this area and minimal activation of the calves or quadriceps. Such activation is important in taking stress off the low back and deactivating the commonly overactive hip flexors. Proper Hip Bridge Performance Lie on back with heels suspended directly under TRX The knees should be bent approximately 90 degrees The TRX should be set-up slightly below knee height

Proper Hip Bridge Performance Press through the heels and glutes to slowly raise the hips off the ground Do not let the back extend and maintain alignment of the pelvis and low back Point the toes towards the body to reduce the use of the calves

Hip Bridge Progressions Two feet suspended Two feet suspended feet pointing slightly inwards Two feet suspended leg curl One leg suspended hip bridge One leg suspended leg curl

Hip Bridge Progressions One leg suspended explosive leg curl Pull-ups Few exercises are associated with tactical fitness like the pull-up. Yet, many still struggle in posting high numbers with this upper body drill. Again, a major challenge facing the tactical athlete is not increasing their numbers simply by performing pull-ups. This will definitely cause overtraining and possibly injury. Identifying the appropriate starting exercise will be vital in increasing performance numbers in the pull-up. Spending too much time on an inappropriate level will result in stagnation in performance. There are four primary variations of the pull-up. Pull-up Progressions Eccentric Pull-ups Chin-ups Mixed Grip Chin-up Pull-ups

Advanced Variations Pull-up training can be enhanced for the advanced trainee rather easily. The first step can be adding external load. Backpacks and other simple apparatus can be used for those that are limited with the equipment available. The Ultimate Sandbag can also be used to loop around the feet for added resistance. Because of the lever arm this creates, it results in a much heavier load perceived by the body than standard backpacks or weight vests. Rope climbing can be used as well for advanced pull-up progressions. Climbing rope is an important training drill for the tactical athlete and can be substituted at appropriate times if the athlete can perform a minimum of 15 pull-ups.

Advanced Progressions External Resistance Added Climbing Rope with Legs Climbing Rope without Legs Climbing Rope with External Resistance Dual Rope Climbs Body Rowing, Better Pull-ups Typically the tactical athlete will focus on exclusively performing pull-up variations to improve their pull-up total. While this method has some ability to produce appreciable results, it may also lead to injury or overtraining. The Body Row is a foundational exercise in the Selected program because it achieves many of our overall training goals. 1.Integrates the overall body. 2.Help correct muscle imbalances. 3.Leads to greater performance. 4.A lot of variety allowing for progression and motivation. The Body Row can be made more challenging by three simple alterations. 1.Moving closer to the TRX unit. 2.Changing hand position. 3.Adding a pause at the top of the pulling position. Progressions of the Body Row Move closer to the TRX, see picture next to see nal progression

Progressions of the Body Row Semi-supinated hand position Supinated hand position Pronated hand position One-arm Body Row Flexibility Training Maintaining range of motion and good tissue health is critical in both performance and injury prevention. However, there are many questions and controversies surrounding how to accomplish these two goals. How Often: Specific types of flexibility training can be used depending upon the goal and timing of its use. For example, standard static stretching (holding a stretch in a certain position for 15 to 60 seconds) can be used not just to improve flexibility of a muscle, but recovery from workout or training. However, dynamic or contract-relax methods of flexibility are more ideally used just prior to training for specific preparation of movement. What Types: There are numerous stretching and flexibility programs, however, we are going to deal with the most easy to implement and effective methods. Contract-Relax: The idea of this method is to turn off the bodys natural brakes that inhibit movement. The concept is to activate the muscle being stretched by moving it against and immovable object and then relaxing into a greater range of motion. For example, lying down and performing a standard straight leg hamstring stretch. Holding the stretched leg with a towel, or band push downwards against the towel with approximately 50% of your strength. After six seconds of pressing, relax, exhale, and pull the leg upwards. Then repeat till greater range can not be achieved. Static Stretching: This type of stretching is the most familiar to most. A variety of positions can be used to static stretch and often this can relax the nervous system. However, going into pain or severe discomfort can cause worse results, therefore, moving into a stretch should never exceed slight discomfort. Holding these stretches should be a minimum of 15 seconds. Dynamic: This form of stretching is most commonly used just prior to training. Moving in a variety of patterns helps warm and prepare the body for the more active movements the body

will perform. Some examples will be lunging forward with arms overhead in the TRX. Having the feedback of something like the TRX can actually help gain greater range of motion. Pre-Training Flexibility Program TRX Lunge with Arm Extension Take a long lunge step and have the arms open in a V-position. Make sure the front heel stays planted and push the hips forward. Push gently with the hands into the handles and then take an exhalation and push the hips additionally forward. Always make sure to push the chest outwards and squeeze the shoulders back.

TRX Glute Contract-Relax Stretch Place stretching legs foot into strap. Cross the leg over the opposing and squat back and down to feel a stretch in the glute. Pull the opposing strap higher to create a larger stretch on the hip.

TRX Lateral Stretch Keep the chest upwards take a long lead step to one side. Maintain both feet flat, sit back and down on one hip keeping the outside leg straight. Try to synchronize breathing with the descent to one side.

TRX Cross Lunge Stretch With the chest leading upwards step back and across the hips. It is important not to have the hips rotate, try to maintain the hips square forward. The stretch should be felt in the glute and hip stepping back and across.

TRX Single Leg Hamstring Stretch Place the stretching leg straight out, press through the heel as an active the contraction portion of the stretch. After pressing for about 5 seconds take a deep breathe, on the exhalation pull on the opposing strap and raise the leg.

Sandbag Holding Positions

The Ultimate Sandbag is going to be one of the most powerful training tools in the tactical athletes program. Sandbag training has the richest history in all of strength training dating back to ancient Egyptian times as well as being traced to some of the old time strongmen that possessed strength, endurance, and flexbility. The tactical athlete must possess power, overall body strength, and endurance. The Ultimate Sandbag is the best tool to help build all these fitness components. Ultimate Sandbag Holding Positions Bear Hug Zercher Shoulder Overhead Back for Complexes Only

Bear Hug Position

Zercher Position

Shouldering Position

Overhead

Becoming Powerful! For many decades Olympic lifting and their variations have been a core component of sports performance programs. These lifts have been integral in building explosive power of athletes as Olympic lifters have demonstrated the best power production of any Olympic athlete. However, the challenge has always been the in successfully teaching these lifts as they can often be highly technical and proper equipment can be limiting. The key in the Olympic lifts is the triple extension that occurs during the clean and snatch exercise. Triple extension refers to the extension of the ankle, knee, and hip that occur during in a specific pattern during explosive movements. This triple extension is absolutely vital in getting the most out of power movements and can be found in all natural patterns of human movement such as sprinting, jumping, and kicking. The Ultimate Sandbag is the ideal tool for teaching this powerful triple extension and solves the elusive problems of standard Olympic lifting. Flexibility issues are removed because the receiving positions of the Ultimate Sandbag involve postures that are easy for almost anyone to achieve. The technique of explosive movements with the Ultimate Sandbag are much easier to learn leading to more time training and less time trying to teach the movements. The structure of an odd object such as a sandbag has all the weight fighting away from the lifter causing them to focus harder on extending the body to raise the weight to the appropriate position. The Ultimate Sandbags unique construction allows not only traditional Olympic lifting type movements to be performed, but FIVE different variations to be used depending upon the gripping and placement of the sandbag. These will be used throughout the various workouts.

Ultimate Strength Most question whether or not sandbag training can create the same level of strength that is often found with bodyweight, barbell, dumbbell, or even kettlebell training. John Jesse in his landmark book, The Encyclopedia of Wrestling Conditioning, tells of the history of sandbags... "Sandbags, heavy stones, and war clubs were used for the development of strength by wrestlers of many nations for several hundred years, long before the invention of the iron barbell." Sandbags were the perfect training tool for wrestlers and martial artists because of their versatility and unstable nature. It was one of the few ways that these athletes could train against a resistance that was similar to a person. However, these were not the only athletes that were fond of sandbag training. Early 1900s strongmen were big proponents of sandbag training because an awkward, noncooperative training implement made any other strength training tool seem almost easy. John Jesse recites the use of sandbags by these strongmen... "Sandbags over 100 pounds are awkward to handle and provide a true test of all-around strength, particularly in lifting them overhead or bringing them to the shoulder with one hand. Some of the old-time strongman wrestlers would shoulder a 180 to 220-pound sack of grains to the shoulder with one hand and then walk several hundred yards with the bag on their shoulder. A few were capable of pressing the same bag overhead with one hand after bringing it to the shoulder." Such strength and endurance that was demonstrated by these old time strongmen would be very hard for even the best athletes of today to match. Sandbags did not gain mainstream popularity because athletes would have to construct their own versions of sandbags. Such homemade sandbags were both messy and lacked a great deal of versatility. The Ultimate Sandbag has resolved many of the issues that coaches and athletes had with sandbag training and this has caused sandbags to grow in great popularity in many mainstream sports such as American Football. Listen to what Football Strength Coach, Steven Morris has to say about sandbag training for his athletes... Building weight room strength is essential if your football training is going to be successful. However, if all you build is strength in the weight room, youre in trouble! There seems to be a disconnect between what goes on in the gym and what happens in the field. Sure, a stronger player will always win, all things being equal. But all things are rarely equal. Guys who excel, especially at power positions like the line, linebackers, and running backs, seem to be guys who can take what theyve built in the weight room and transfer it to the field. They tend to possess strength at odd angles and from weird positions. If youve ever blocked another

human or tried to tackle them, you know that you arent always in the perfect position. You need to find ways to train both standard strength and strength in odd positions to prevent strength leakage. Sandbags are the answer. Way back in the olden days of the 1990s, dinosaur training came along and introduced us to odd object lifting, the kind you see in Worlds Strongest Man competitions. Dino training taught us about rock, stone, sandbag, and barrel lifting, all of which are great for building that odd strength. But the problem with rocks, stones, and barrels is that if dropped, they can become a real safety issue. If you drop a rock on your foot, youre screwed. If you drop a sandbag, youll just look like a big dummy. Because they change shape and are hard as hell to get a handle on, sandbags provide an excellent path to transfer strength. Josh Henkins sandbag training information and sandbags are top of the line. Get one, load it up, and lift it. Squats, carries, overhead workits all good. Add sandbags to your football training, and I guarantee youll notice a huge difference within weeks. Injury Prevention Most coaches and athletes tend to think of performance and injury prevention as two distinct training methods. The beauty of sandbag training it can accomplish both goals within the training system. Strength Coach, Allan Hedrick of the Air Force Academy has written extensively about how awkward objects can prevent common sports injuries: But, applying the concept of specificity, it makes sense that training with a fluid resistance is a more sport-specific method of training as compared to lifting exclusively with a static resistance, because in most situations, athletes encounter a dynamic resistance (in the form of an opponent) as compared to the static resistance. Further, because the active fluid resistance enhances the need for stability and control, this type of training may reduce the opportunity for injury because of improved joint stability. (NSCA Journal, Vol.25 Number 4) Coach Hedrick is speaking of the use of kegs, however, it is easy to infer the same about sandbags. In fact, sandbags are far more versatile and safe than kegs. Increasing stabilizer strength is one way that sandbags can prevent injury. If the smaller stabilizers are stronger, the joint integrity is better and the bigger muscles can provide more force. In the famous book, Dinasour Training, Brooks Kubik states, You feel sore as you do because the bags (sandbags) worked your body in ways you could not approach with a barbell alone. You got into the muscle areas you normally dont work. You worked the heck out of the stabilizers. (Kubik, p. 115)

Powerful Core Training The Ultimate Sandbag increases trunk and hip strength that helps stabilize the spine and can greatly decrease the risk of low back injury. The various holding positions of the Ultimate Sandbag challenge the endurance and stability of the trunk by maintaining postures with load pulling the body in different directions. The trunk resisting movement improves the stability by also teaching the important skill of bracing the trunk that increases intra-abdominal pressure (your bodys own weight belt). The explosive pulling drills activate the hamstrings, glutes, and low back (the posterior chain) in a synchronized manner which teaches the body to move in a more efficient pattern and reduces the long-term stress to the low back. Sandbag training can be used outside of the typical strength training exercises that are familiar to most athletes. The unique rotational drills make sandbag training a must for any athlete that wants elite performance and to be injury free. These drills teach efficient movement, how to absorb and retransmit force, as well as train the core in a complete range of motion. Not too many fitness tools can come close to the versatility of sandbag training. So Much Lunging Many athletes will validate their strength by how much they can squat. There is no arguement that squatting is a valid an important strength training exercise. However, there is an arguement that single leg exercises may have more of an impact on performance and injury prevention than squatting. Research has shown that the recruitment patterns of the lower body muscles is different with single leg exercises versus standard bi-lateral exercises such as squatting. Single leg exercises train the stabilizers of the hips that can help reduce back injuries and improve the bodys ability to run faster and jump higher. Another benefit of single leg exercises is there is more training of the lower leg which can help prevent the common injuries from trail running and other such training. Single leg drills such as lunges should be at the foundation of most training programs because of the dynamic flexibility that is created in the hip joint. Keeping the hip mobile and flexible goes a long way to reduce low back pain and creating a faster and stronger athlete. Adding the Ultimate Sandbag in a variety of positions not only adds load, but instability as well. unlike many current functional training methods, the Ultimate Sandbag allows for strength and stability to be trained at the same time. In exercises such as a shouldering reverse lunge, the body has to not only stabilize in a backward step, but side to side as well. This lack of lateral stability is a big reason so many athletes get hurt!

Never Stop Endurance Getting in shape is one of the most vague statements people make in regards to fitness. This is especially true for the tactical athlete as there are so many fitness qualities that need to be developed. The truth is that most people are referring to the ability to perform long distance activities and tolerate the anaerobic endurance that can limit many in performance. The Ultimate Sandbag can do a great job of improving the anaerobic endurance so that the tactical athlete can keep performing high intensity efforts even though they may be suffering from a lot of fatigue. The combination of the specific Selected workouts and a tool that is impossible to groove makes every repetition a challenge. In many other training tools grooving a lift makes the exercise easier over time, this reduces the effectiveness of training. However, because the Ultimate Sandbag keeps shifting it makes it absolutely impossible to groove sandbag lifts. This is far more effective for building anaerobic endurance.

U.S.ArmySpecialForcesSelectionandAssessment(SA)Course. FOOTCARE Whenwewereaskedtohelpprepareacoursethatwouldmaximizethechancesthatyouwillpass selection,theFIRSTprobleminthe(fairlyshort)listofthingsthatcausecandidatestofailwasfoot problems.Therefore,ifyouwishtogiveyourselfthebestchanceofpassingSFselection,youare advisedtopayattentiontothissectionoftheprogram. Footwear. Doyourbootsandshoesfitproperly?Whilethismayseemtobeanobviousquestion,you mustaskitofyourselfandcarefullyconsideryouranswer.Youwillbespendingmoretimeonyour feet,andindifferenttypesofworkenvironmentsduringyourSAcoursethanyoumaybeusedto.Wear thefootwearyouexpecttowearatSAduringyourtrainingandevaluateit.Aretheyabittootight?Or aretheytoobig?Doyourfeetmovearoundtoomuch?Eithersituationcancauseproblemswith blistersordamagetotoenails.ConsiderwhatsocksyouwillbewearingduringtheSAcourseatthis timetoo.ThedayyouarriveforyourSAcourseisnotthetimetobetryingnewsocksorfootwear. Makesurewhatyouplantouseworksforyouwellbeforethecourse. FootPreparation. ConventionalwisdomhasitthatyoushouldtoughenorhardenyourfeetbeforeyourSAcourse. Actually the reverse is true. You should baby them. Some successful ultraendurance athletes who coverhundredsofmilesontheirfeetvisitthenailsalonforpedicuresaspartoftheirfootprepstrategy. Butdontworry.Youdontneedtopaintyourtoenailstogetyourfeetthroughselection.But,youare goingtobevery,verynicetoyourfeetforthenextfewweeks.Thesooneryoustartworkingonyour feet,thehappiertheywillbewithyou. Callusesandhard,dryskinareimportantthingsforyoutodealwith.Blisterscaneasilyform undertheseareas.Iftheydo,theyareveryhardtodealwith,so,wearegoingtogetridofthem.The tools you will need are a simple foot file, which you can purchase inexpensively from just about any drug store, and a bottle of lotion. If youhaveanyproblemswithfungaldiseasesofthefoot,suchasathletes foot, you should take care of that problem first, before you deal with yourfootprep.

Yourfootfilewillprobablyhaveacoarseorroughsideandlessroughside.Untilyougetused toworkingonyourfeet,itsagoodideatostartoutusingthelessroughside.Gentlystarttofilethe hardskinandcallusesoffyourfeet.Planonremovingasmallamountofskineachtime,donttryand getthejobdoneinonesitting.Dontneglectanycallusesorroughspotsthatmayhavebuiltuponthe tipsofyourtoeseither. Afteryouhavefinishedyourfilingwork,massagesomelotionintoyourfeetpayingparticular attention to the calloused areas you just filed, your heels and the areas between your toes. In the weeksrunninguptoyourSAcourse,ifyoutakeafewminutestodothiseveryday,youwillimprovethe qualityandhealthoftheskinonyourfeet.Whileatfirstglanceyoumaythinkthatyouaremakingyour feetsofter,youareactuallymakingthemmuchmoreresilientandresistanttoblistering.Theselffoot massagethatyouperformwhilerubbinglotionintoyourfeet(itsOKtodiginsomewithyourthumbs andfingers)willalsoimprovethegeneralresilienceofyourfeet. Apartfromworktoreducethelikelihoodofblisters,theotherpartsofyourfeetthatyoushould workonduringyourfootprepintheweeksleadinguptoyourSAcourseareyourtoenails. Thebesttimetoworkonyourtoenailsisafterabathorashower,whentheyaresoft.First,run yourhandsoveryourtoenails.Youwillquicklynoticethosethatarelongorpresenthigheronthetoe thantheyshould.Youhavetwogoalsinservicingyourtoenails: 1. Trimthemtotheproperlength 2. Filingdownanythatareprojectinguptoohighfromthetoe. 3. IFyourprepworkisinsufficientandblooddoesbuildupunderatoenail,youmaynotch the nail to allow fluid to drain. Alternatively, a heated needle may be used to burn throughthenailtoallowfluidtodrain. Youwillneedastandardnailclipperandsomeemeryboardsforthesetasks. When you trim your toenails, cut them straight across, parallel to the front of the foot. You needyourtoenailstobeshortenoughsothattheydonotimpactthefrontofyourbootorshoewhen youarewalkingorrunningdownhill.Ifthishappenstheywillbecomeextremelypainful,theymaybleed orformbloodyblistersunderthetoenail,andwilleventuallydropoff.Ontheotherhand,donotbe overlyaggressiveintrimmingyourtoenails.Youdonotwanttocutthentooshort. After you have trimmed your toenails, run your hands over them again looking for any sharp edges or toenails that are too thick, or stand proud of their bed (this may be the case if you have previouslylostordamagedatoenail).Ifyoufindany,dothebestjobyoucanwiththeemeryboards

you have purchased to remove them. You do notwant anything that can snag or pull on your socks. Thiscanalsocausebloody,painfultoenailsanditisasituationthatyoucanandshouldavoid. Youshouldcarryoutthis equipmentcheckandmaintenance drillonyourfeetatleastoncea week.Youshouldprobablyselfmassageandrublotionintoyourfeeteveryday.REMEMBER:Getridof anyfungalissuessuchasathletesfootFIRST. IvedoneallthatandIstillgetblistersorhotspots.Whatnext? Ifafterallthathardworkyoustillgetblistersorhotspotsinthesameplaceonyourfootthen you may just have to tape the troublesome section of your foot. Believe it or not, books have been writtenaboutfoottapingbutwearegoingtokeepitsimple. Dependingonthesizeoftheareayouwishtotape,youwillneedsomeone,twoorthreeinch surgicaltapesuchasElastikon.YouwillalsoneedsomeadherentorglueasthetapeWILLNOTstickto your foot during the rigors of a selection course. The best stuff to use is a liquid called Tincture of Benzoin.Youmaybeabletoscroungesome,andthetapetoo,fromyourCompanymedicifyouask themnicely.Otherwise,youcanpurchasethemfromyoulocalpharmacy.Youmayhavetoaskatthe counterfortheTinctureofBenzoin. Makesureyourfeetarecleananddry.ApplyathincoatingofBenzointotheareayouwishto tape.Letitairdry,likecontactcement.(NOTE:DonotspilltheBenzoinonanythingyoudonotwishto bebrownforever.).Cutthesurgicaltapetolength,stretchitslightly,andapplyitcarefullytothearea youwanttocover.Makesuretherearenofolds,creasesorridgesasthesemaycauseblistersunder thetape.AlittletalcwillstopanyBenzoinstickingtoyoursocks. ProperlyappliedtapeonBenzoinbasewillstayonforatleast24hoursinrigorousconditions includingwatercrossings.Youcanremovethetapecarefullyandslowlyintheshowerorbathonceyou aredone. Youshouldonlytapesectionsofyourfeetthatyouknowaregoingtogiveyouproblems. Inclosingoutthissection,weknowthatsomepeopleliketowearapairofverythinundersocks inadditiontotheirregularsocks.Thisisactuallyagoodidea,asthatway,thesocksrub,notyourfeet andskin.Atapinchyoucanuseapairofwomenskneehighhose.Ifyoudochosetheundersockroute though,youabsolutelyhavetousesocksthathavenoseamsoronlyveryflatones.Thatssometimes easier said than done, as sometimes such socks are hard to find. If the only undersocks you can find haveseamsdontbother.Theyllbepartoftheproblem,notpartofthesolution.

 IntheField. Lubes and powders will also help you avoid blister problems in the field. Whether you use a lube or a powder will depend largely on the sortsof conditions you think you willencounter.Iftheconditionsarelikelytobedry,withalotofsandorloose dirt,thenyouarebetteroffusingpowdersaslubesmaycausedirttostickto yourfeetandcauseblisters.Iftheconditionsarewet,thenlubeswillprobably serveyoubest. A simple talc like Zeesorb can usually be purchased at the local pharmacy. BlisterShield powdercanbepurchasedatyourlocalrunningstore;itworksreallywell.BlisterShieldisalsoavailable asarolloneliquidbasedlube.OthergoodlubesincludeBodyGlide,orifitsreallygoingtobewet, Aquaphor.Plainpetroleumjellydoesnotgenerallyworkwellasitis toosticky. If you are using a powder, rub some onto your feet and betweenyourtoes,andthensprinklesomeintoyourbootsandshoes before you put them on. If using a lube, apply it to friction points heel,ballsofthefeet,toes,etc.Oftenwithlubes,moreisnotbetter.Justapplyenoughtolubricatethe areayouwanttoprotect. Whateveryoudecidetouse,makesuretomakeroominyourpacksothatyoucantakesome alongwithyouintothefieldonselection.Youwillneedtoreapplythepowderorlube,mostlikely. Its also really important that you continue to take care of your feet during the selection and assessment course. Take a small cloth or towel with you and at least one pair of spare socks. Every chanceyouget,takeoffyourboots,emptyoutanydebris,takeoffyoursocks,shakethemoutifdry, change them if they are wet. Wipe your feet dry and clean, dont miss between the toes. Reapply powderorlubeasappropriate. Andfinally,ifyoufeelahotspotdevelopingoratoenailsnaggingFIXIT!Thatis,assoonas youcan.Ifitsahotspot,lubeitup.Youmaywanttoconsidertapingtheareathatnightifablister hasntalreadyformed.Ifatoenailissnaggingorgettingbuttedbyyourboot,fileortrimitassoonas youcan.DONTLETAMINORPROBLEMBECOMEAMAJORONE. Propermaintenanceofyourelectrolytescanhelpyouavoidblisterstoo.Wellcoverthatinthe sectiononhydrationandelectrolytemanagement.

 Sidenoteonlubesandpowders:Theresanothergoodreasontocarrysomeextrapowderorlubein yourrucksack:chafing.YoumaywellbetakingpartinaSAcourseinweatherthatishotterthanyouare usedto.So,youllsweat.Equipmentandclothesrub,heatrashesformtoo.Theycanbesufficiently painfulanddistractingtopreventyoufromperformingatyourbest.Promptapplicationofsome powderorlubecanstopaminorirritationfrombecomingapainfulproblem. Otherfootcareresources:Ifyouhavepreviouslyencounteredalotoffootrelatedproblemsandare worriedthatyourfeetmightstillletyoudown,thenyoumaywanttocheckoutthiswebsite:FixingYour Feet.Thereareseveralfreearticlesthatcanhelpyoudealwithorpreventjustaboutanyfootrelated problemyoumightencounterattheSAcourse.

PREPARATIONFORRUNNINGTESTSANDRUCKSACKMARCHES TherequirementsyouhavetomeetduringtheUSArmySelection&Assessmentcourse(SA)are: PhysicalFitness:Run2miles.Shouldbeabletorununder14:00(7:00/mile)butcloserto12:00 (6:00/mile)ispreferred. Run:4and6mileruns.Shouldbeabletomaintainan8:00/milepace. Rucksackmarches:6,10and15milescarrying~45lbrucksackwithoutfoodorwater.Estimatedaverage weight6065lbsoncefoodandwateradded.SAcandidatesshouldbeabletomaintaina15:00/mile pace(4mph). Theprerequisitestheminimumlevelofperformanceyoushouldbeabletoachievebeforestarting this12weektrainingprogramare: Run:3milesinnolongerthan24:00 Rucksackmarch:10milescarryinga50lbloadinnolongerthan2:45:00 Ifyoucannotachievetheseminimumstandardsrelativelycomfortablyyoumaywishtoconsiderifyou shouldworkonincreasingyourcapabilitiesbeforeenteringthetrainingprogram. CourseSummary This12weekcourse,ifyoucompleteallthepractices,willprepareyoutomeetorexceedthe requirementsforrunningandrucksackmarchesthatyouwillencounterintheSAcourse.Insomeof thetrainingworkoutsforthe2,4and6milerunsyourtraininggoalistoslightlyexceedtherequired paceoftheSAcourse.Thisissoyouwillhaveamarginof"comfort"duringtheactualtest.However whileitistoyouradvantagetotrainthatfastifyouareable,itisnotstrictlyrequiredthatyoumeet theseenhancedpacetimesintraining. Youwillobtainthemostbenefitandphysicaladaptationfromyourtrainingsessionsifyourefuel appropriatelyasquicklyaspossibleafteryourrunningandhikingworkouts.Therearemanycommercial

postworkoutdrinkmixesorfoodbarsavailable,however,youwillnotgofarwrongifyoudowna nonfatchocolatemilkafteryourworkout. DONOTrunormarch/marchfurtherthantheprescribedworkouts.Moreisnotbetter. 2mileruns. Thesearerelativelyshortruns.Youshouldnotbeconcernedabouthydrationorfuelingduringthese runs.Howeveryoushouldmakesurethatyoudonotstarttheworkoutdehydrated. Yourtrainingrunsshouldideallybedoneonarelativelyflatasphaltordirttrail.Inadditiontothe trainingrunworkoutitselfyoushouldallowfor,anddo,a5minutewarmupandcooldownata moderatepacebeforeandaftertherunworkout. Ifyourdutystationorassignmentdoesnotallowyoutosafelytrainforthe2milerunoutdoors,then youmaycompletetherunworkoutsonatreadmill.Thisisnotthebestsolution,butifitiswhatyou mustdotocompletethetraining,sobeit.Setthetreadmilltoa2degreeinclinetosimulateroad conditions.Asmosttreadmillsmeasurespeedinmilesperhour,herearethesettingsfortheworkouts listed: Workout 2mi/15minutes 2mi/14minutes 2mi/13minutes 2mi/12minutes Min/mile 0:07:30 0:07:00 0:06:30 0:06:00 MPH 8.0 8.6 9.2 10.0

DONOTusethetreadmillunlessyouhavenoalternative. Aswillbethecaseinallyourruns,evenpacingisimportant.Bepatient.Donotgoouttoofast.Tryto holdanevenpacethroughthewholerun,or,gooutatadslowuntilyouhavesettleddown,then,speed uptowardstheendoftherun. 4x400Meterruns. The4x400meterrunswillhelpyoutodevelopthespeedyouneedforthe2,4and6mileruns.Ideally, ifthereisanathleticfieldwitharunningtrackatyourdutystation,youshouldusethat.Often,ifthere isnotrackthere,alocalhighschoolorcollegewillhaveonethatyoucanuse.400metersisthe distanceoftheinsidelanewithoutusingtheoffsets.

Youwillrunthesedrillsinshortertimesper400asyouprogressandwithshorterrestsinbetween. Warmupfortheworkoutbyrunningacoupleoflapsataneasypace.Onceyouhavestartedthe workout,dontstoprunning;justjogeasybetweenthe400metersetsfortheprescribedrecovery distance.Takeacoupleoflapsofeasyrunningcooldownonceyouaredone.Youshouldnotbe concernedabouthydrationorfuelingduringtheseruns.However,youshouldmakesurethatyoudo notstarttheworkoutdehydrated. Whatifyoudonthaveatracktorunon?Well,youwillhavetoimprovise.Forexample,thedistance ofoneendzoneandthelengthoftheplayingsurfaceofafootballfieldareverycloseto100meters. Twooutandbackswouldbeyourrun,butyoushouldadd34secondstoaccountfortheturnarounds. Ifthereisnootheroption,youmayalsouseatreadmillsetto2degreesincline.400metersis approximatelymile,sousethatforyourrunningdistance.Ifyouhavetouseatreadmill,thisisthe pacechart: 400Min(secs): 100 95 90 85 3,4,5and6mileruns. Theseworkoutsaretoprepareyouforthe4and6milerunsyouwillencounterattheSAcourse.Like the2milerunworkouts,yourtrainingrunsshouldideallybedoneonarelativelyflatasphaltordirttrail. Inadditiontothetrainingrunworkoutitselfyoushouldallowfor,anddo,a5minutewarmupandcool downatamoderatepacebeforeandaftertherunworkout.Likethe2mileworkouts,youshould ensurethatyoudonotstarttheworkoutdehydrated.Now,however,youmaywishtotakesomewater orsportsdrink(e.g.,Gatorade)withyouontheseruns. Thekeytorunningtheseworkoutswellisevenpacing.Aimtoachieveasteadysustainablepaceand learnwhatthetargetpaceyouwillrunattheSAcoursefeelslike. Thetreadmillpacechartfortheserunsis: Min/mile 0:08:30 0:08:00 0:07:45 MPH 7.1 7.5 7.7 MPH 8.9 9.4 9.9 10.5

Youshouldonlyuseatreadmillifyouhavenootherchoice.Donotforgettosettheinclineto2 degrees. 6,10,12and15mileRucksackmarcheswithload. Theseareextremelyimportantworkouts.Youshouldntshortchangethem.Inadditiontopreparing andconditioningyoutomeetthestandardrequiredattheSAcourse,thesemarchesareyour opportunitytofindoutgenerallywhatworksforyouandwhatdoesnot. Youllrememberwediscussedvariousoptionsforfootcare:powders,lubesandsoon.Tryoutyour choicesduringtheselongmarches.Itisbettertofindoutthatsomethingdoesntworkforyouduring yourworkoutsthanattheSAcourse. Whilewewilldiscussthisingreaterdetailinthesectiononheatacclimatization,hydrationand electrolytemanagement,thelongrucksackmarchworkoutsaretheopportunitytoworkouthowmuch youneedtodrinktomaintainyourperformanceandhydration. AlsoplanoncarryingthesamefoodandwaterasyouwillattheSAcourseduringthesemarches. Thinkoftheselongrucksackmarchesnotonlyasanessentialconditioningdrill,butalsoasyourown personallaboratorytotestanythingthatyouplanonusingduringtheSAcourse. DuringtheSAcoursemaybemarchingonsandy,muddyorrockyanduneventerrain.Thereforeyou shouldattempttoincludetheseinyourtrainingworkouts.Ifyouarenotusedtoit,marchingonuneven terrainwillhelpyoutostrengthenyourfeetandanklesandhelppreventsprainsandotherinjuries.In thesectionofthisguideonfootcare,wereferredyoutoafootcarewebsite.Ifyouhaveahistoryof anklesprains,eveniftheywereseveralyearsago,weencourageyoutoincludeananklestrengthening routineinyourpreparationfortheSAcourse. Youwillnoticethatinthefinalweeksoftrainingtherucksackmarchesarescaledbackindistance.This iswhatathletescallataper.IthelpstoensureyouarefullychargedwhenyougototheSAcourse, withoutanyresidualtirednessfrompreparingtogotothecourse.DONOTgofurtherthanthe prescribedworkouts. Therewillbenosubstitutefordoingthesemarchesoutside.Youshouldonlyuseatreadmillforthese workoutsifyourdutystationordutyassignmentsabsolutelypreventyoufromtrainingoutside.Ifyou mustuseatreadmill,thepacechartisincludedattheendofthisparagraph.Also,inthiscase,ifusinga treadmillwesuggestsettingthetreadmilltoautomaticallyvarytheinclinebetween2and8degreesof incline.Ifthetreadmillhasnoautomatichillroutineyoushouldrandomlychangethelevelsofincline

yourselfthroughouttheworkout.However,rememberingthatthelongrucksackmarchesareyourlab aswellasaworkout,dothebestyoucantomarchoutside. Min/mile 0:17:00 0:16:00 0:15:30 0:15:00 0:14:00 0:13:00 1Hourrucksackmarcheswithload Thesemarcheswillhelpyourbodyadapttomarchingasquicklyaspossiblewhilecarryingaload,but withoutthestrainofalongmarch.Nopaceisspecified.Justmarchasquicklyasyoucanwithout running,onasmanydifferentsurfacesandinclinesasyoucanfind.Variationisgood. MPH 3.5 3.8 3.9 4.0 4.3 4.6

 RUNANDMARCHWORKOUTSCHEDULE TheworkoutplanofrunsandmarchestoprepareyoufortheSAcourseistwelveweekslong.Each weekisbrokenouttosevendifferentdaysincludingtwodayswithoutanyrunningormarching workoutsbeingassigned.Remember,youshouldbeabletorun3milesinlessthan24minutesand march10mileswitha50poundloadinlessthan2hours45minutesbeforestartingthisplan.

WEEKDAY

1
RUN3 MILES/ 8:30 min/mile pace RUN3 MILES/ 8:00 min/mile pace RUN3 MILES/ 7:45 min/mile pace RUN4 MILES/ 8:30 min/mile pace RUN4 MILES/ 8:00 min/mile pace

2
1HR RUCKSACK MARCH WITH50LB LOAD 1HR RUCKSACK MARCH WITH50LB LOAD 1HR RUCKSACK MARCH WITH50LB LOAD 1HR RUCKSACK MARCH WITH55LB LOAD 1HR RUCKSACK MARCH WITH55LB LOAD

3
4X400 Metersin 100 seconds, 400Measy between. 4X400 Metersin 100 seconds, 400Measy between. 4X400 Metersin 100 seconds, 200Measy between. 4X400 Metersin 95 seconds, 400Measy between. 4X400 Metersin 95 seconds, 400Measy between.

6
6MILERUCKSACK MARCH,17MIN/MI 50LBLOAD

RUN2 MILESin 15 DAYOFF minutes

DAYOFF

RUN2 MILESin 15 DAYOFF minutes

6MILERUCKSACK MARCH,16MIN/MI 60LBLOAD

DAYOFF

RUN2 MILESin 15 DAYOFF minutes

10MILERUCKSACK MARCH,16MIN/MI 50LBLOAD

DAYOFF

RUN2 MILESin 14 DAYOFF minutes

10MILERUCKSACK MARCH,15MIN/MI 60LBLOAD

DAYOFF

RUN2 MILESin 14 DAYOFF minutes

12MILERUCKSACK MARCH,17MIN/MI 50LBLOAD

DAYOFF

Continued

WEEKDAY

1
RUN4 MILES/ 7:45 min/mile pace RUN5 MILES/ 8:30 min/mile pace RUN5 MILES/ 8:00 min/mile pace RUN5 MILES/ 7:45 min/mile pace RUN6 MILES/ 8:30 min/mile pace RUN6 MILES/ 8:00 min/mile pace RUN6 MILES/ 7:45 min/mile pace 1HR RUCKSACK MARCH WITH55LB LOAD 1HR RUCKSACK MARCH WITH60LB LOAD 1HR RUCKSACK MARCH WITH60LB LOAD 1HR RUCKSACK MARCH WITH60LB LOAD 1HR RUCKSACK MARCH WITH65LB LOAD 1HR RUCKSACK MARCH WITH65LB LOAD 1HR RUCKSACK MARCH WITH65LB LOAD

3
4X400 Metersin 95seconds, 200Measy between. 4X400 Metersin 90seconds, 400Measy between. 4X400 Metersin 90seconds, 200Measy between. 4X400 Metersin 90seconds, 200Measy between. 4X400 Metersin 85seconds, 200Measy between. 4X400 Metersin 85seconds, 200Measy between. 4X400 Metersin 85seconds, 200Measy between.

6
12MILE RUCKSACK MARCH, 15MIN/MI 60LBLOAD 15MILE RUCKSACK MARCH, 17MIN/MI 50LBLOAD 15MILE RUCKSACK MARCH, 15MIN/MI 60LBLOAD 15MILE RUCKSACK MARCH, 15MIN/MI 60LBLOAD

7 DAYOFF

RUN2 MILESin 14minutes DAYOFF

10

11

12

RUN2 MILESin 13minsor yourbest paceif slower. RUN2 MILESin 13minsor yourbest paceif slower. RUN2 MILESin 13minsor yourbest paceif slower. RUN2 MILESin 12minsor yourbest paceif slower. RUN2 MILESin 12minsor yourbest paceif slower. RUN2 MILESin 12minsor yourbest paceif slower.

DAYOFF

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15MILE RUCKSACK MARCH, DAYOFF 14MIN/MI65 LBLOAD 10MILE RUCKSACK MARCH, 14MIN/MI 65LBLOAD 6MILE RUCKSACK MARCH, 13MIN/MI 65LBLOAD

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 HEATACCLIMATIZATION,HYDRATIONANDELECTROLYTEMANAGEMENT Introduction Letsreviewthethreethingsthat,otherthanafailuretomeettherequiredphysicalstandards,typically causecandidatestofailtheSelection&Assessment(SA)test:Footproblems,lowbackissuesandheat problems.Inthissectionwearegoingtodealwithpreparationtoavoidheatproblems,andtheclosely associatedsubjectsofhydrationandelectrolytemanagement. HeatAcclimatization Youshouldcarefullyconsiderwhatthetemperatureandhumiditywillbelikeatthelocationwhereyour SAtestwillbeheld(LikelyFortBragg,NC)comparedtothetemperatureandhumidityofyourduty station.Thenatureofyourdutyassignmentshouldalsobeconsidered.Forexample,areyoutypically indoorsinanairconditionedenvironmentmostofthetime?Ifyouare,evenworkinginadesert locationwillnotbemuchusetoyou. Youshouldnottakeheatacclimatizationlightly.Afailuretoproperlyprepareforalocationthatis hotterand/ormorehumidthanyouareaccustomedtocanleadtocommonheatillnessessuchas: 1. HeatCramps 2. HeatExhaustion(inc.headache,dizziness,fatigue,hyperirritability,tachycardia, hyperventilation,diarrhea,nauseaandvomiting) 3. HeatSyncope(fainting) Properheatacclimatizationcanreducetheincidenceandseverityofalltheseheatillnesses.Inaddition toheatacclimatization,improperattentiontohydrationandelectrolytebalancemaymakethe symptomsofheatillnessworse.Moreonthatlater. HeatAcclimatizationHowTos Thegoodnewsisthatyoucanobtainmorethanenoughheatacclimatizationinonly14days.Thatwill requireyoutospendsometimeinahotorhotandhumidenvironment.Ifyouhaveaccesstoasauna and/orasteamroom(hotrooms)theprocesswillbefairlyeasy.YourlocalMWRcantellyouifthere areanyonyourbase.Werecommendthatyouplanonstartingoutinthehotroomsaboutamonth beforeyourSAcourseifyouthinkyouwillneedsomeheatacclimatization.

Thefirsttwoweeks,spendapproximately30minutesdailyrelaxinginthehotrooms.Ifyouhaveaccess tobothasauna(dryheat)orasteamroom(wetheat),alternatebetweenthetwoeverytenminutes.In thetwoweeksbeforeyourSAcoursetrysomemoderateexerciseinthehotrooms.Walkingupand downoreasyjoggingonthespotwouldbesufficient.Addingalittleactivityintheheat,ratherthan justspendingtimeinthehotenvironmentswillhelpbetterdecreaseyourheartrate,improvefuel utilizationandexerciseeconomy(howmuchoxygenyouneed)whenworkingintheheat.Inthelast twoweeksbeforeyourSAcourse,ifyoucan,itwillbehelpfultoincreasethetimeyouspendheat training,butnomorethan60minutesisrequired. Specifically,inthefirst5daysofheattrainingyourbodywillloweritsheartrate,thenervoussystemwill reroutebloodsuppliestoworkingmusclesandtheskin,andyourplasma(blood)volumewillincrease. Thiswillgenerallyreduceyourperceivedexertionwhenworkinginwarmertemperatures.Earlieronset ofsweating,andincreasedsweatvolumegenerallypeaksatbetween58daysofheattraining.This helpskeepthebodycooler.Incidentally,sweatproductionincreasesmoreifyoutraininwetheatthan ifyoutrainindryheat.Atbetween39daysofheattrainingthebodywillhavereducedtheamountsof saltlostinsweatandurinetoo.Reducingtheamountofsaltinyourdietatthistimewillassistthat adaptationtoo.TheseareallessentialheatadaptationsthatwillbeagreathelptoyouattheSAcourse. Ifyoudonothaveaccesstohotroomslikeasaunaorsteamroom.,justdothebestyoucan.For example,runnerstrainingfortheBadwaterultramarathona135milefootracerunprincipallyin DeathValleyreportdressingwarmlyanddrivingaroundintheircarswithheatersfullontohelptheir acclimatizationbeforetherace.Thegoodnewsalso,isthataccordingtoDr.LawrenceArmstrong,a notedauthorityonperformanceinhotandhumidenvironments,intensephysicalexercisealsodoes wellalthoughnotaswellasheattrainingtoprepareyoufordealingwithhotterormorehumid environments.Therunsinyourrunningandmarchingprogramwouldcountasintensephysical exercise.Whilerealheattrainingisthebestoption,theseintenseruns,perhapsperformedalittle overdressedinthetwoweeksbeforetheSAcoursewillbebetterthannoactiononyourpart. Don'tforgettohydrateappropriatelywhileheattraining.

Hydrationmanagement. Properhydrationandelectrolytemanagementonyourpartwillbeanessentialcomponentofyour successattheSAcourse.However,becauseindividualdifferencescanbeconsiderable,thiswillrequire alittleworkonyourparttomakesurethatwegetitright.Anditisworthgettingitright. Ifyouallowyourselftobecomedehydratedbyevenrelativelysmallpercentagesofyourbodyweight, yourphysicalperformancewilldeclinedramatically.Dehydrationalsoincreasesyourrisksofheat illnesses,someofwhichwereviewedpreviously.Dehydrationwaspresentinapproximately17%ofall heatstrokehospitalizationsintheU.S.Armyovera22yrperiod.Inaseriesof82casesofheatstrokein Israelisoldiers,dehydrationwaspresentinapproximately16%ofthecases.Heatstrokeisapotentially fatalheatillness. AgoodplaceforustostartistheconclusionfromtheAmericanCollegeofSportsMedicine(ACSM) positionstandonexerciseandfluidreplacement,whichsaysthat: "Physical exercise can elicit high sweat rates and substantial water and electrolyte losses, particularly in warmhot weather. If sweat water and electrolyte losses are not replaced then the individual will dehydrate during physical activity. Excessive dehydration candegrade exerciseperformanceandincreaseriskofexertionalheat illness. Overdrinking can lead to symptomatic exercise associated hyponatremia (a potentiallyfatalcondition). The goal of prehydrating is to start physical activity euhydrated (normally and fully hydrated) and with normal body electrolyte status. Prehydrating with beverages shouldbeinitiatedatleastseveralhoursbeforeexercisetoenablefluidabsorption and allow urine output to return to normal levels. The goal of drinking during exercise is to prevent excessive (>2% body weight loss from water deficit) dehydration and excessive changes in electrolyte balance from compromising performanceandhealth. Becausethereisconsiderablevariabilityinsweatingrates and composition between individuals, individualized fluid replacement programs arerecommended.Measurementofpreandpostexercisebodyweighttodetermine sweatratesisasimpleandvalidapproachtoestimatesweatlosses.

During exercise, consuming beverages containing electrolytes and carbohydrates can provide benefits over water along under certain circumstances. After exercise, thegoalistoreplacefluidandelectrolytedeficits.Thespeedwithwhichrehydration is needed and the magnitude of fluid/electrolyte deficits will determine if an aggressivereplacementprogramismerited." HowmuchshouldIdrink? That'sagoodquestion.Theonlypersonthatcanreallyfigurethatoutisyou.And,sorrytosay,that taskisn'treallyoptionalifyouwanttodoyourbestontheSAcourse.TheACSMsaysyoushould hydratetopreventgreaterthan2%bodyweightlossesfromwaterlosses,buthowmuchisthat?Well, theACSMsaysthatmostfolk(thatmeanssomesweatmore,someless)sweatbetween0.5litersto2 litersanhour.That'sroughlyfromonetofouroftheold32ounceArmycanteensanhourinsweat.If yourgoalistoreplaceyoursweatlossesascloselyaspossible,howcanyoufigureouthowmuchyou aresweating?Youperformancewillplummetifyoudon'tdrinkenough,anditcanbereallydangerous todrinktoomuch,soyoudoneedtomatchyourownsweatlossesasbestyoucan.Youaregoingto havetostartweighingyourselfonabeforeandafterbasisduringtrainingandpreparation. OneopportunityiswhenyouaredoingyourheatacclimatizationtrainingintheweeksbeforetheSA course.Anotherisbeforeandafteryourlongrucksackmarches,whenhydrationisgoingtobeareal issue.Youcouldalsoweighbeforeandaftera6milerun.Themostapplicablecalculationwillcome fromyourlongrucksackmarchesbutyoushouldunderstanditisstillanapproximation.Inadditionto whatyousweatoutyouarealsogoingtohavetakeaccountof: a) Howmuchfluidyoudrank,and b) Howmuchurineyoupassedifany.

Weighyourselfbeforeexercisingorheatacclimatizing,andagainafter.Ifyouareatthegymforheat acclimatizationandthereisascaleinthelockerroom,it'sagoodideatoweighnakedifyoucan.We suggestaminimumperiodofonehourforthistest.Toobtainyoursweatrate,deductfinishing weightfromstartingweight,addouncesoffluiddrunkanddeductouncesofurinepassed(soyoucan

seeitmightbeagoodideanottourinateduringthetestas,ifyoudo,youwillhavetocollectyour urineandmeasureit.Or,atleast,makeareallygoodguess).

Starting weight Less: Ending weight Weight lost Multiply by 16 to obtain weight lost in ounces Add: Liquid consumed Less: Urine passed SWEAT RATE PER PERIOD

lbs

lbs lbs ozs ozs

ozs ozs

Ifyouexercisedforanhour,thisisyourhourlysweatrate.Ifyouexercisedformorethananhour, thencorrectthecalculatedweightinthelastrowtoanhourlyvalue.Therateyoucalculatedishow muchyoushouldplanondrinkingeachandeveryhourduringtheSAcourse.Foryourreference,a standardArmycanteencontains32ounces.ThebladderinyourCamelbaklikelyholds100ounces, howeverbladdersizevariessocheckwhatyouhave.

Thecalculationyouhavemadeisastartingpoint,butitisstillanapproximation,soitwillbebestif youcantestitduringyourlongrucksackmarches.Youarestronglyadvisedtoreadthisarticleand usetheattachedtableoffluidandelectrolytebalanceduringyourlongrucksackmarchestoensure thatyouhydratingappropriately.

Can'tIusethecolorandvolumeofmyurineasaguidetomyhydrationstatus?

Inshort,no.Duringexerciseinwarmerconditions,thebodycanpushbloodfromtheinternalorgans, whichincludeyourkidneys,tothemusclesandskin.Itdoesthistopromotecooling.Becausethe kidneysarereceivinglessblood,aswellassomeotherheatrelatedfactors,yourrateofurine productionmaybesignificantlyreduced.Therefore,howmuchurineyouarepassing,oritscolor, duringphysicalactivitymaybeacompletelymisleadingindicatorofhowmuchyoushoulddrink. NOTE:IfatanytimeduringtheSAcourseyoupassurinethatisdarkliketea,Dr.PepperorCoke,stop thecourseimmediatelyandconsultmedicalstaffpresent.

ThisisalsoagoodtimetopointoutthatyoushouldnotlimityourfluidintakeduringtheSAcoursein thehopeofavoidingtimelosttourinating.Weguaranteethatyouwilllosemoretimetothe resultingdehydrationthanyoueverwilltourinating.Takeadvantageofalltheopportunitiesyou havetotopupyourpersonalwatersuppliesduringtheSAcourse.

Don'tshowupdehydrated.

IfyouhavetotraveltotheSAcoursefromyourdutystation,doyourbesttomakesureyoudon't showuponthefirstdaydehydratedbecauseofyourtravels.Wealltrytominimizereststopswhile traveling,butinthiscase,makesureyoudon'tdothatattheexpenseofyourhydrationstatus.

Electrolyte management.

In very broad terms "electrolyte management" in this context means managing the salt you consume during the SA course. The principal electrolytes lost in sweat are sodium and chloride, the constituents of table salt. You also lose some smaller amount of potassium. Any other minerals lost in sweat are insignificant in the context of what you need to replace orally.

Why should I care about electrolytes?

If you fail to appropriately replace the electrolytes you lose to sweat during the SA course, many authorities suggest that your chance of experiencing potentially debilitating cramps will increase. If you drink only water, in excess of your sweat rate and with no electrolytes, you could be at risk of overdrinking, which could be potentially harmful. Additionally, poor electrolyte management can significantly increase your chances of foot problems and particularly blisters. This happens because as the body works to maintain your plasma sodium levels, it can cause water to buildup in the feet and hands which become puffy, leading to much easier blister and toenail problems. You can read a more detailed article here. The article was written for ultra-distance runners but it is appropriate for the SA course too. Also know that blistering can also lead to cellulitis, another debilitating problem. While you may think foot problems are no big deal, remember that they are actually one of the principal reasons folk drop out of the SA course.

What can I use to manage my electrolytes?

You will get some sodium from the food you will eat -- MREs -- during the course. You will also need to supplement the electrolyte content of the water you drink during the SA course. Your source for the supplemental electrolytes will be the Oral Rehydration Salt (ORS) packets that are given to you.

The ORS packets you use are identical to those used by the World Health Organization to treat dehydration in children with dysentery. ORS is a remarkably effective emergency rehydration aid when dissolved in one liter of water per packet. That is too strong for you to use as a regular drink during the SA course, so will be using the ORS packet a bit differently to supplement our electrolytes.

As an electrolyte supplement we suggest that you add 3/5ths of an ORS packet to a 100-ounce Camelbak bladder of plain water. To put that in context, were you to be using the old-style 32ounce Army canteens, you would split one ORS packet across five canteens.

Remember this is a starting point for you. In exactly the same way that an individual's sweat rate can vary immensely, so can their sodium needs. You may have greater or lower sodium needs than the baseline starting point provides, so by testing what works for you on the long rucksack march workouts and by using the fluid and electrolyte balance table, which is also included at the end of this section, you can increase or decrease the amount of ORS powder you add to your water in training until it is just right for you. Putting a bit too much sodium into your drinks won't kill you, but it may make you feel uncomfortable, so add or deduct a bit at a time and test your change.

Remember: TEST EVERYTHING IN TRAINING, NOT AT THE SA COURSE!

Can I load up on salt ahead of time?

Not really. The body has remarkably efficient mechanisms to maintain the sodium level in your body. If you try to "salt load" in the days prior to the SA course, you will simply pass the extra salt from your body in your urine.

If, however, you were to start the SA course days with a relatively salty beverage such as tomato juice or V8, chased by a glass of water, it wouldn't hurt.

End of day.

If you finish a day at the SA course thirsty, do not drink plain water to slake your thirst. Supplement those drinks with electrolytes too, which will optimize the rate at which your body rehydrates.

Hydration: OK Electrolytes HIGH Hypernatremia Likelihood: rare, transitory if water available Weight is normal Thirst is high, and salty foods taste bad. Mouth is not very dry Causes: no access to water, or voluntary restriction of water intake, body electrolytes concentrated by loss of water What to do: Drink to satisfy thirst, so that excess electrolytes are removed by sweating and urination. Restrict salt intake until excess is urinated and sweated out. Hydration: OK Electrolytes OK Proper hydration and electrolyte balance Likelihood: common Weight is stable or slightly down Stomach is fine, food acceptance is normal Mouth is moist ( can spit ) and skin is normal Cramps: none Urination is normal Causes: proper water and electrolyte intake What to do: Continue with hydration and electrolyte practice unless conditions change

Hydration: HIGH Electrolytes HIGH Hypernatremia with over-hydration Likelihood: very rare Weight is up a few pounds or more Thirst is high, and salty foods taste bad. Possible mental confusion Hands may be puffy Shortness of breath, rapid heart rate Food acceptance is poor Causes: over-consumption of salt, probably from a combination of sources What to do: Stop electrolyte intake, drink only to wet mouth until weight is normal. Hydration: HIGH Electrolytes OK Over-hydrated Likelihood: moderate Weight is up a few pounds or more Wrists and hands are probably puffy Stomach is queasy Thirst is low, and salty foods taste normal. Mouth is moist can spit. Causes: fluid intake in excess of needs What to do: Drink only to wet mouth until weight is near normal

Hydration: LOW Electrolytes HIGH Hypernatremia with dehydration Likelihood: moderate Weight is down a few pounds or more Thirst is high, and salty foods taste bad. Mouth and skin are dry Food acceptance is poor Absence of urination Causes: no access to water or voluntary restriction of water intake, body electrolytes concentrated by loss of water What to do: Get access to water and drink. Restrict electrolytes until weight is near normal. Hydration: LOW Electrolytes OK Dehydration Likelihood: common Weight is down a few pounds or more Thirst is high, and salty foods taste normal. Mouth is dry, food acceptance is poor Skin is dry and may tent if pinched May have dizziness on standing up May have cramping Mental performance may be affected Causes: insufficient fluid intake What to do: Drink sports drink with electrolytes, or water Hydration: LOW Electrolytes LOW Hyponatremia with dehydration Likelihood: very rare Weight is down a few pounds or more Thirst is high, and salty foods taste good Mouth is dry, cant spit May have cramping Skin is dry and may tent if pinched May have dizziness on standing up Causes: insufficient drinking, no electrolyte intake What to do: Take electrolytes and drink sports drink or water Copyright SUCCEED! Sportsdrink LLC, 2007 Hydration: OK Electrolytes LOW Hyponatremia Likelihood: mild form is common Weight is normal Stomach is queasy, with poor food acceptance Wrists may be puffy Salty foods taste good Thirst is normal Mouth is moist can spit May have cramping Causes: Insufficient electrolyte intake What to do: Increase electrolyte intake until stomach feels ok.

Hydration: HIGH Electrolytes LOW Hyponatremia with over-hydration Dangerous! Likelihood: moderate Weight is up a few pounds or more Wrists and hands are puffy. Nausea, stomach sloshing, possible vomiting. Thirst is low, and salty foods taste very good. Athlete may show mental confusion, odd behavior Mouth is moist can spit Urination may be voluminous and crystal clear Causes: over-hydration, insufficient sodium intake What to do: Drink only to wet mouth until weight is normal, then correct any sodium deficit

This information does not substitute for medical diagnosis or treatment. Included with permission from SUCCEED! Sportsdrink LLC. www.succeedscaps.com

Copyright 2007, 2008 SUCCEED! Sportsdrink LLC, all rights reserved.

Exercises,RunningandMarching:Puttingitalltogether Whenyoulookattheseparateschedulesforthestrengthexercises,runningandmarching,youmay wonderhowyoushouldcombinethetwo.Thefollowingtableisaguidethatshowstheidealtime allocationthatwillmaximizethebenefitsoftheprogramaswhole:

USArmySpecialForcesSelection&AssessmentPreparationCourse SuggestedWorkoutStructure
1 2 3 4 5 6 7

STRENGTH

DayOne Strength DayOne Run

DayTwo Strength Day Three Run

Day Four Run

Day Three Strength

RUNNING

Day Two March

RUCKSACK MARCHING REST& RECOVERY

DaySix March

DayOff

Whatifyourdutyschedulemeansyoucannotadheretothissuggestedschedule?Well,atbesttryto combineyourrunswithyourstrengthtrainingdays.Trytoavoiddoingstrengthandrucksackmarches thesameday.But,ifyouhavetodowhatyouhavetodotocompletethescheduleinanygivenweekit willnotbetheendoftheWorld.Dotrytotakeonefulldayaweekofffromtrainingthough,ifyoucan.

Table Explaining the workouts Exercise A1. Push-ups A2. Squats Sets 3-4 sets 3-4 sets Repetitions 10-12 5-6 Rest Interval 45 seconds 45 seconds

In this scenario, one would perform a set of push-ups, rest 45 seconds, followed by a set of squats. The tactical athlete would alternate between these two movement for 3-4 sets. The sets are determined by quality of the repetitions and if they are able to stay within the designated repetition range. Once the tactical athlete is able to perform all sets at the high end of the recommend repetition range then we suggest moving up weight or moving to a more advanced variation of the exercise. Density Training After asking which exercises to do, the next most popular question is, how many times? A logical question but often a loaded one. Most of us have become slaves to repetitions. It seems that everyone is an expert. Everyone knows, of course, that you perform repetitions in the 12-20 range to tone, repetitions of 8-12 to get big, and 1-5 repetitions to get strong. It seems so simple, but there is one major issue. Such prescriptions lead people to believe that the idea of improving muscle, losing fat, and getting stronger are all mutually exclusive. While some people may say that they just want to lose fat, get bigger, and so forth, who would not want to achieve all three goals? Who would not like to be leaner, stronger, and have more functional muscle mass? We are guessing just about nobody! We're pretty sure that anyone interested in achieving one of the above goals would also be delighted to attain all three. This is where density training comes into play. Density is often the forgotten component in program design. Most people will focus on training variables such as volume or intensity but often leave out density. Simply put, density is the amount of work performed in a given amount of time. You can use this concept to optimize all of your tness goals. It begins by having a standard repetition scheme such as ve (in general, do not go fewer than three or more than ve) and then perform as many sets of the exercise as possible. You will want to choose a weight that typically would be your ten repetition best effort. This is known as Escalating Density Training popularized by Strength Coach, Charles

Staley. What you will notice is that your focus shifts from counting repetitions to an increased intensity on how fast you can perform the exercise. This causes some signicant changes in your training: 1. Your power output increases, which burns more calories than slow-paced exercise. 2. The quality of your work increases, which decreases your chance for injury. 3. You will notice a cardiovascular effect that is similar to performing interval sprinting without the pounding on the knees and lower back. 4. You stimulate more functional muscle mass as your volume in big bang exercises increases. Lastly, you will see exercises combined either by an antagonist method or upper vs. lower body. In either case, you will have one exercise that complements and provides rest to the other. This allows you to rest even while you are working. This also allows you to perform more work in our 15 and 10 minute intervals. Ladders Ladder training represents another opportunity to get away from the standardized threesets-of-ten mentality and positively stimulate new results. Similar to density training, ladder training optimizes low-repetition work to develop strength, muscle, endurance, and fat-loss. A ladder is a series of mini-sets alternated between two core movements. The ladder is a series of ascending or descending repetitions that are all performed in succession simply the only rest is when you are switching to the other exercise. The only rest becomes when all the mini-sets are accomplished and the rest is typically a minimum of two minutes. What does a ladder look like? A standard ladder may look like the following: Exercise A1. Bear Hug Squats A2. Push-ups 1/2/3/4/5 25/20/15/10/5 Reps 2-3 2-3 Sets

In the above scenario the tactical athlete will perform one bear hug squat, immediately followed by twenty-ve push-ups, then immediately back to bear hug squats for two repetitions, etc. This back and forth ladder will continue until ve bear hug squats and ve push-ups are performed. At this point the tactical athlete will rest for 2 minutes. The goal is to repeat this entire series two to three times. If the athlete can not get through the entire ladder the ladder sequence is stopped and the remaining parts of the workout are performed. This is a good sign when sufcient fatigue has been accumulated.

Power Circuit Training Most people would like to be strong, agile, lean, and in shape, but many fail to achieve their goals because they become overwhelmed with the amount of time they must devote to their training. Power Circuit Training with is the simple solution. Circuit training is nothing new but has been pretty much limited to high-repetition machine work. While this may improve some very basic general tness in untrained individuals, it is far from ideal for those who want to get the body they have always fantasized about. What is wrong with the old style of machine based circuit training? Such training does little to improve ones body composition and severely fails to develop the smaller stabilizer muscles to their fullest. This is potentially disastrous as individuals can develop severe muscle imbalances that can set them up for injury or, at the very least, not allow them to reach their ultimate tness goals. Additionally, a typical program that emphasizes maximal strength may require 3-5 minutes of rest in between sets. This may be good for someone looking to get into Powerlifting, Olympic lifting, or Strongman, but let's face it, most of us arent. The majority of individuals we meet want to be well-rounded. While adhering to such protocols is important, it's not very reasonable for many of us who have time limitations on our training. Again, this is where Power Circuit Training can help tremendously. In developing your Power Circuit Training program, you want to consider what we and Coach Keats Snideman call The Magnicent Eight Movements. The eight movements listed below should be at the core of your program. They hit the basic movement patterns of all people. If you were to follow just these, you would be in phenomenal shape! You could use deviations from each (e.g., lunges from squats, step-ups from deadlifts) but your focus should remain on these lifts. 1. Squat 2. Deadlift 3. Overhead Lifting (i.e. military press) 4. Horizontal Lifting (i.e. push-ups) 5. Vertical Pulling (i.e. chin-ups) 6. Horizontal Pulling (i.e. rows) 7. Trunk Flexion (i.e. sit-ups) 8. Rotation (i.e. Russian twists) Obviously, you are not going to use all eight movements in your training routine, but the list does allow you a lot of variations. Below is an example based on three days of training:

Day 1: Squat Cleans Vertical Press Vertical Pulling Carry Day 2: Snatch Single Leg Deadlift Variation Horizontal Press Horizontal Pull Day 3: Deadlift Single Leg Squat Variation Throw Drill Vertical Press Vertical Pull Our recommendation is to not exceed six movements for a particular routine. Performing for than that may end up sacricing quality and that is something we never want to risk. Remember, more is not always better! We have discussed the exercises and now we should talk about the repetitions and sets. Our rst rule with such programming is not to have set rules. Sure, there has been a lot written about what protocols work best, but we think it would be a pretty sterile world if we never challenged these principles. What makes our Power Circuit Training unique is that we are emphasizing lower repetition work (1-5 reps). This is done for several purposes: 1. Such repetition ranges allows us to train maximal strength and speed qualities that are heavily reliant upon the Central Nervous System (CNS). This is very important in increasing functional muscle mass. 2. We can train multiple movement patterns without a great deterioration of quality of work being performed on each exercise.

3. Strength-endurance can be improved even though we are training strength qualities that have notoriously been viewed as counterproductive. This greatly helps in losing body fat.

Exercise Repetitions Sets Week 1 Day 1 A1. Zercher 6-8 each leg 3-4 sets Reverse Lunge A2. Body Row 10-12 with pause at sets 3-4 top Arms SemiSupinated B1. Hip Press 10 to 15 B2. Sandbag 6 to 8 Clean and Press 2-3 sets 2-3 sets

Rest Interval

Notes

60 seconds

60 seconds

45 seconds 45 seconds

C1. Side 20 to 30 second2-3 sets holds Plank C2. Super 15 to 20 2-3 sets Plank C3. Mountain 30 seconds 2-3 sets Climbers Day 2 A1. Shoulder to Squat A2. Push-up to Pike B1. Sandbag Get-up Right B2. Sandbag Get-up Left

30 seconds 30 seconds 30 seconds

5 PR Zone-15 minutes As much as needed 5 PR Zone-15 minutes As much as needed

3 PR Zone-10 minutes As much as needed 3 PR Zone-10 minutes As much as needed

Day 3 A1.Zercher 30 seconds alternating sides 4-5 sets Lateral Lunge A2. Shoulder 30 seconds alternating sides 4-5 sets to Shoulder Push Press B1. Eccentric 4-5 reps with 5 seconds lowering 2-3 sets Chin-ups B2. Super 25-30 reps 2-3 sets Plank Week 2 Day 1 A1. Zercher Squat A2. Push-up with Knee Tuck B1. Single Leg Deadlift B2. Reverse Flye Day 2 A1. Suspended Reverse Lunge A2. Sandbag Push Press

60 seconds 60 seconds

60 seconds 60 seconds

1/2/3/4/5

2-3 ladders

90-120 seconds after ladder 90-120 seconds after ladder

5/10/15/20/25 2-3 sets

8-10 each leg 10 to 12

2-3 sets 2-3 sets

60 seconds 60 seconds

30 seconds each side 3-4 sets

60 seconds

30 seconds 3-4 sets

60 seconds

B1. Hip Press 10 to 12 with 2 second pause at top 2-3 sets B2. Body Row 12 to 15 2-3 sets Pronated B3. Side 15 to 20 with 2 seconds pause at top 2-3 sets Plank Day 3 A1. Power Clean to Zercher A2. Chin-ups

45 seconds 45 seconds 45 seconds

3/6/9/12

Repeat 2-3 series

90-120 seconds after ladder

1/2/3/4

Repeat 2-3 series 2-3 sets 2-3 sets

90-120 seconds after ladder 30 seconds 30 seconds

B1. Straight 10 to 12 Leg Sit-ups B2. Sandbag 12 to 15 Goodmorning Zercher B3. 10 to 12 Suspended Triceps Extension Week 3 Day 1 A1. Shoulder to Front Lunge A2. Push-up Feet Suspended A3. Squat Thrust B1. Fallouts B2. Sandbag Shoveling

2-3 sets

30 seconds

8-10 each leg

3-4 sets

45 seconds

30 seconds 3-4 sets

45 seconds

15 to 20

3-4 sets

45 seconds

8 to 12 with pause at bottom 2-3 sets 30 seconds 2-3 sets

30 seconds 30 seconds

Day 2 A1. Crossover 30 seconds alternating sides 3-4 sets Lunge Zercher A2. Body Row 30 seconds 3-4 sets Arms SemiSupinated A3. Sandbag 30 seconds 3-4 sets Squat and Press A4. 30 seconds 3-4 sets Suspended Rocker Day 3 A1. Bear Hug 15-20 Squats A2. Push-up 20 to 25 B1. Suspended Leg Curls B2. Squat to V-Flye B3. Sandbag Get-up Week 4-Back Off Week Day 1 A1. 5 each side Shouldering A2. Chin-ups 5 A3. Overhead 6 each side Sandbag Lunge A4. Fallouts 10 10 to 12

30 seconds

30 seconds

30 seconds

30 seconds

3-4 sets 3-4 sets 2-3 sets

60 seconds 60 seconds 45 seconds

15 to 20 5 each side

2-3 sets 2-3 sets

45 seconds 60 seconds

2 sets 2 sets 2 sets

45 seconds 45 seconds 45 seconds

2 sets

45 seconds

Day 2 A1. Single 8-10 each leg 2 sets Leg Deadlift A2. Push-ups 25 2 sets B1. Zercher 10-12 each leg 2 sets Lateral Lunge B2. Single 8-12 each side 2 sets Arm Body Row C1. Rotational 20-25 Deadlift C2. Bentknee Sit-ups Day 3 A1. Squat Thrust A2. Around the World 2 sets 20 2 sets

45 seconds 45 seconds 45 seconds 45 seconds

45 seconds 45 seconds

20 2 sets 20 each direction sets 2

45 seconds 45 seconds

B1. Hip Press 15 to 20 B2. Reverse 12-15 reps Flye

2 sets 2 sets

45 seconds 45 seconds

C1. Side 60 second hold 2 sets Plank C2. Overhead 20-25 2 sets Chops Week 5 Day 1 A1. Clean, 5/4/3/2/1 Squat, Overhead Press A2. Mixed 5/4/3/2/1 Grip Pull-ups

30 seconds 30 seconds

2-4 sets

90 seconds after ladder

2-4 sets

90 seconds after ladder

B1. Eccentric 5 reps with 10 seconds lowering 3 sets Sit-ups B2. Sandbag 1 minute carry 3 sets Bear Hug Carry Day 2 A1. Shoulder 30 seconds Right Leg 3-4 sets Suspended Lunge A2. Shoulder 30 seconds Left 3-4 sets Leg Suspended Lunge A3. 30 seconds 3-4 sets Suspended Rocker with Push-up A4. 30 seconds 3-4 sets Suspended Hamstring Bicycle A5. Body Row 30 seconds 3-4 sets Hands Supinated Day 3 A1. Shouldering A2. Chin-ups B1. Single Leg Goodmorning B2. Suspended Pikes B3. Suspended Triceps Extension Week 6 Day 1 A1. Shoulder Squats A2. Mixed Grip Pull-ups

60 seconds 60 seconds

60 seconds

60 seconds

60 seconds

60 seconds

60 seconds

8-10 each side 3 sets 6 reps 3 sets

45 seconds 45 seconds 45 seconds

10-12 each leg 3 sets

15-20

3 sets

45 seconds

12-15 reps

3 sets

45 seconds

5 reps each side 5 reps

6 6

60 seconds 60 seconds

B1. Crossover 8-10 each leg LungeZercher B2. 12-15 reps Suspended VFlyes B3. Side 15 each side Plank One Leg Suspended Day 2 A1. Overhead 20/15/10/5 Chops A2. Incline 20/15/10/5 Push-up One Foot Suspended B1. Sandbag Get-up Right B2. Single Arm Body Row B3. Shoulder Carry 5 each side 12 each side

2-3 sets

45 seconds

2-3 sets

45 seconds

2-3 sets

45 seconds

2-3 ladders 2-3 sets

90 seconds after ladder 90 seconds after ladder

3 sets 3 sets

60 seconds 60 seconds

30 seconds each side 3 sets

60 seconds

Day 3 A1. Complex: Perform 5 reps of each part Clean, Press, Overhead Lunge, Clean Squat B1. Hip Press B2. Janda Eccentric Situps B3. Suspended Biceps Curls Week 7 Day 1 A1. Shouldering A2. Mixed Grip Pull-ups 15-20 5 reps with 8 seconds lowering

90 seconds

3 3

45 seconds 45 seconds

12-15 reps

45 seconds

5 PR Zone-15 minutes as much as needed 5 switch hand positions every set Pr Zone-15 minutes as much as needed

B1. 30 seconds each side 3 sets Suspended Lunge-Hands in Prisoner Position with Hop B2. Bent-knee 30 seconds 3 sets Sit-ups B3. Zercher 90 seconds Sandbag Carry Day 2 A1. Lateral Lunge A2. Body Row Hands Pronated A3. Goodmorning to Shoulder A4. Push-up with one-arm suspended going forward A5. Squat Thrust with Jump Day 3 A1. Half Moon Snatch A2. Squat to V-Flye A3. Overhead Forward Lunge A4. Suspended Alternating Knee Tucks A5. Farmers Carry with Water filled implements Week 8 Day 1 A1. Sandbag Clean and Push Press A2. Pull-ups

45 seconds

45 seconds 3 45 seconds

8-10 each leg

3-4 sets

60 seconds 60 seconds

10-12 with pause at sets 3-4 top

10 each side alternate shouldering movements 3-4 sets

60 seconds

10 reps each arm sets 3-4

60 seconds

20 reps

3-4 sets

60 seconds

30 seconds 3 sets 30 seconds 3 sets 30 seconds 3 sets

45 seconds 45 seconds 45 seconds

30 seconds 3 sets

45 seconds

1 minute 3 sets

45 seconds

2 reps every 10 seconds five times 4-5 sets

90 seconds

2 reps every 10 seconds five times 4-5 sets

90 seconds 45 seconds

B1. Single 8-10 each leg 3 sets Leg Deadlift with weight in opposite arm B2. Side 10 reps with 3 second pause at top 3 sets Plank Both Legs Suspended B3. Bear Hug 90 seconds 3 sets Carry Day 2 A1 Zercher 6-8 each leg Reverse Lunge A2. Push-ups 25-30 reps

45 seconds

45 seconds

3-4 sets

45 seconds

3-4 sets

45 seconds 45 seconds 45 seconds

B1. Zercher 12-15 reps 3 sets Goodmorning B2. 30 seconds alternating sides 3 sets Alternating Arm Fallouts B3. Around 20 each direction sets 3 the Worlds Day 3 A1. Get-up Right A2. Get-up Left B1. Suspended Leg Curls B2. Squat to Low-V Flye B3. Sandbag Shoveling

45 seconds

5 5

5 5

60 seconds 60 seconds

10 taking 5 secondssets 5 seconds to pull in 2-3 out,

30 seconds

12-15 reps

2-3 sets

30 seconds 30 seconds

45 seconds 2-3 sets

Week 9 Day 1 A1. 10 reps each arm sets 5 Suspended Rotating Push-up A2. Power 10 reps 5 sets Clean Zercher B1. Bent-over 12-15 reps 3 sets Sandbag Row B2. Half Moon 30 seconds 3 sets Snatch C1. Straight Leg Sit-ups Arms Overhead 15 controlled speed throughout 3 sets

60 seconds

60 seconds

45 seconds 45 seconds

45 seconds

Day 2 A1. Zercher 12 each lunge pattern 3-4 sets Lateral Lunge to Crossover Lunge A2. Pull-ups 8-10 reps 3-4 sets B1. Zercher 10-15 reps Goodmorning B2. Incline 20 to 25 Suspended Push-ups 3 sets 3 sets

60 seconds

60 seconds 45 seconds 45 seconds

C1. Sandbag 5 reps 3 sets Get-up Right C2. Bear Hug 30 seconds 3 sets Carry C3. Sandbag 5 reps 3 sets Get-up Left Day 3 A1. Shoulder to Shoulder Squats A2. Body Row Arms SemiSupinated A3. Split Cleans A4. Suspended Rotating Knee Tucks A5. Running Sprint/Bike Sprint Week 10 Day 1 A1. Overhead Suspended Lunge A2. Push-ups

0 0 120 seconds

30 seconds 3-4 sets

30 seconds

30 seconds 3-4 sets

30 seconds

30 seconds alternating sides 3-4 sets 30 seconds alternating sides 3-4 sets

30 seconds 30 seconds

1 minute 3-4 sets

30 seconds

10 to 12 each leg -3 sets 2

45 seconds

30 to 35

2-3 sets 2-3 sets 2-3 sets

45 seconds 45 seconds 45 seconds

B1. Hip Press 15-20 with Leg Curl B2. Reverse 15 to 20 High Flye C1. Suspended Side Plank Right C2. Suspended Rocker C2. Suspended Side Plank Left

30 seconds 2-3 sets

45 seconds

30 seconds 2-3 sets

45 seconds

30 seconds 2-3 sets

45 seconds

Day 2 A1. Rotational 20-25 Deadlifts A2. Body Row 15 to 20 Supinated

2-3 sets 2-3 sets

45 seconds 45 seconds

B1. Overhead 30 seconds 2-3 sets Chops B2. 12 to 15 2-3 sets Suspended Triceps Extensions C1. Bent20 to 25 2-3 sets Knee Sit-ups C2. Overhead 30 seconds 2-3 sets Carry Day 3 A1. Shoulder Get-up Right A2. Shoulder Get-up Left B1. Pull-ups B2. Zercher Squats Week 11 Day 1 A1. Shouldering Right Side A2. Push-up to Pike A3. Shouldering Left Side A4. Single Arm TRX Row Right Arm A5. Single Arm TRX Row Left Arm

45 seconds 45 seconds

45 seconds 45 seconds

5 reps 5 reps

15 min PR Zone 15 min PR Zone

as much as needed as much as needed

8 reps 15 reps

10 min PR Zone 10 min PR Zone

as much as needed as much as needed

45 seconds 4-5 sets

30 seconds

45 seconds 4-5 sets 45 seconds 4-5 sets

30 seconds 30 seconds

45 seconds 4-5 sets

30 seconds

45 seconds 4-5 sets

30 seconds

Day 2 A1. Single 5-8 each side 3-4 sets Leg Ski Squat A2. Pull 6 of each hand position without stopping 3-4 sets Complex: Pull-up/Chinup/Semisupinated B1. Single 10-12 each side3-4 sets Leg Hip Press B2. Sandbag 8-10 reps 3-4 sets Clean and Push Press C1. BentKnee Sit-ups C2. Zerhcer Sandbag Carry 20 to 25 2-3 sets

45 seconds 45 seconds

45 seconds 45 seconds

30 seconds 30 seconds

60 seconds 2-3 sets

Day 3 A1. TRX 30 seconds 3-4 sets Squat Thrust A2. Push-ups 30 seconds 3-4 sets A3. 30 seconds alternating sides 3-4 sets Goodmorning to Shoulder A4. Chin-ups 30 seconds with3-4 sets the bottom pause at Semisupinated Grip A5. Shoulder 60 seconds switch sides every set 3-4 sets Carry while Holding Canister in opposing hand Week 12 Day 1 A1. Shoulder to Squat to Shoulder Press A2. Pull-ups

30 seconds 30 seconds 30 seconds

30 seconds

30 seconds

30 reps

Perform as few reps as possible to attain 30 reps as much as needed

30 reps

Perform as few reps as possible to attain 30 reps as much as needed 30 seconds 30 seconds

B1. Single Hip 6-10 each leg 2-3 sets Press B2. Bent-over 10-12 with pause at sets 2-3 top Row Gripping Sandbag-no handles B3. 30 seconds 2-3 sets Suspended Side Plank Right B4. 30 seconds 2-3 sets Suspended Side Plank Left Day 2 A1. Split 6-8 each leg Clean A2. Incline 10-15 reps Push-up both Feet Suspended

30 seconds

30 seconds

3-4 sets 3-4 sets

45 seconds 45 seconds

B1. Zercher 10-12 each leg 3-4 sets Lateral Lunge B2. Body Row 10-12 with two seconds pause at top 3-4 sets Pronated C1. Rotational 20 each direction -4 sets 3 Shouldering C2. Fallouts 20 3-4 sets Day 3 A1. 15-20 Suspended Lunge with Hop A2. Push-up 15 each side with one hand suspended going laterally

45 seconds 45 seconds

45 seconds 45 seconds

3-4 sets

30 seconds

3-4 sets

30 seconds

B1. Half Moon 12 to 15 each side 3 sets Snatch B2. Janda Sit- 10 to 12 3 sets ups B3. Bear Hug 120 seconds 3 sets Carry

45 seconds 45 seconds 45 seconds

USArmySpecialForcesSelection&AssessmentPreparationCourseRunningandMarching.
WEEKDAY

1
RUN3MILES@8:30 1HRRUCKSACK min/milepace HIKEWITH50LB LOAD RUN3MILES@8:00 1HRRUCKSACK min/milepace HIKEWITH50LB LOAD RUN3MILES@7:45 1HRRUCKSACK min/milepace HIKEWITH50LB LOAD RUN4MILES@8:30 1HRRUCKSACK min/milepace HIKEWITH55LB LOAD RUN4MILES@8:00 1HRRUCKSACK min/milepace HIKEWITH55LB LOAD RUN4MILES@7:45 1HRRUCKSACK min/milepace HIKEWITH55LB LOAD RUN5MILES@8:30 1HRRUCKSACK min/milepace HIKEWITH60LB LOAD RUN5MILES@8:00 1HRRUCKSACK min/milepace HIKEWITH60LB LOAD RUN5MILES@7:45 1HRRUCKSACK min/milepace HIKEWITH60LB LOAD RUN6MILES@8:30 1HRRUCKSACK min/milepace HIKEWITH65LB LOAD RUN6MILES@8:00 1HRRUCKSACK min/milepace HIKEWITH65LB LOAD RUN6MILES@7:45 1HRRUCKSACK min/milepace HIKEWITH65LB LOAD

3
4X400Metersin100 RUN2MILESin15 seconds,400Measy minutes between. 4X400Metersin100 RUN2MILESin15 seconds,400Measy minutes between. 4X400Metersin100 RUN2MILESin15 seconds,200Measy minutes between. 4X400Metersin95 RUN2MILESin14 seconds,400Measy minutes between. 4X400Metersin95 RUN2MILESin14 seconds,400Measy minutes between. 4X400Metersin95 RUN2MILESin14 seconds,200Measy minutes between. 4X400Metersin90 RUN2MILESin13 seconds,400Measy minsoryourbest between. paceifslower. 4X400Metersin90 RUN2MILESin13 seconds,200Measy minsoryourbest between. paceifslower. 4X400Metersin90 RUN2MILESin13 seconds,200Measy minsoryourbest between. paceifslower. 4X400Metersin85 RUN2MILESin12 seconds,200Measy minsoryourbest between. paceifslower. 4X400Metersin85 RUN2MILESin12 seconds,200Measy minsoryourbest between. paceifslower. 4X400Metersin85 RUN2MILESin12 seconds,200Measy minsoryourbest between. paceifslower.

4 DAYOFF

6
6MILERUCKSACK MARCH,17MIN/MI 50LBLOAD 6MILERUCKSACK MARCH,16MIN/MI 60LBLOAD 10MILERUCKSACK MARCH,16MIN/MI 50LBLOAD 10MILERUCKSACK MARCH,15MIN/MI 60LBLOAD 12MILERUCKSACK MARCH,17MIN/MI 50LBLOAD 12MILERUCKSACK MARCH,15MIN/MI 60LBLOAD 15MILERUCKSACK MARCH,17MIN/MI 50LBLOAD 15MILERUCKSACK MARCH,15MIN/MI 60LBLOAD 15MILERUCKSACK MARCH,15MIN/MI 60LBLOAD 15MILERUCKSACK MARCH,14MIN/MI 65LBLOAD 10MILERUCKSACK MARCH,14MIN/MI 65LBLOAD 6MILERUCKSACK MARCH,13MIN/MI 65LBLOAD

7 DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

DAYOFF

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10

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11

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12

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