Help your classmates when you can and stay in receive mode when learning a skill from the instructors. You can be the fastest and the strongest and crush the course physically, but if you have a poor attitude and are not a team player, you will not be selected to go to the Q Course. This was one event that got a few people, because they did not incorporate it into their workout plan.
If you are a weak swimmer, get to the pool and do some laps. You have to be able to swim 50 meters in a pool with boots and a uniform. Besides being a great non-impact aerobic activity, the survival swim with gear on is tough and quite a shock if you never have tried it. Swimming is a passable event in the course. Really muscle-bound guys could get the weight up with no problem but get smoked really quickly in these events. Learn to work under the log as a team, and it helps - especially if everyone can do a push press at the same time. The weight isn't heavy, just very repetitive. I would recommend doing a lot of push presses, snatches and lightweight military presses to get ready. This isn't every day but a very extraneous event that gets a lot of guys to quit. If you can cover that distance during SFAS, it's a game changer.ĭuring SFAS, you will have log and rifle PT. A good goal is to get four miles in less than 35 minutes. To prepare, put 45 pounds in your ruck and move four miles as fast as you can. You need to be able to move out when you are in a time crunch or are stuck in a draw. SFAS is all about time and moving to your points quickly.
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Know how to read a map and use a compass. Much of SFAS and the Q course is getting from point A to point B in the quickest amount of time possible. Also see the new lower back plan for a calisthenics-based back plan on which to build. Be prepared to stand up all day don't even sit down at all. Dead lifts, hang cleans, farmer walks, fireman carries and body drags will prepare your lower back for lifting weight and walking with it. Try a few quarter-mile lunge walks in your training to prepare for a lunge walk around your training area.Ĭarrying backpacks, logs and performing injured man drills require a strong back. Repeat up to 5-6 times or build up to it over time, depending on a logical progression. Run at a timed pace for a half-mile - rest with 20 squats and 20 lunges. Mix in a lung and leg workout with running and leg PT. Two things will give out on you if you are not prepared - your lungs and legs. Build your leg endurance and muscle stamina My SF buddy mentioned, "One day we took off, and I recorded we were running a 6:10/min mile." He continued, "I am not sure if this is still the case, but if guys want to be successful, I would suggest they get out and do some intervals in addition to their longer runs."Ģ. The runs are no more than 10-12 miles at the very most, but we moved out. Prepare your legs and lungs by putting in the miles. Shin splints, knee tendinitis and foot problems occur in those who do not have a running base of at least 25-30 miles per week. You not only will run everywhere you go, but you will be running quickly with a backpack.
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