Summary of "The Full Training Blueprint for Special Forces Selection"
Key Wellness Strategies, Self-Care Techniques, and Productivity Tips for Special Forces Selection Training
Candidate Types and Training Considerations
There are three main types of candidates preparing for Special Forces selection:
- Naturally athletic candidates with extensive training history who often succeed regardless of specific preparation.
- “On the bubble” candidates who rely heavily on mindset and need to improve physical performance.
- Candidates lacking training history and structure, who are prone to injuries without proper guidance.
Optimization and structured training are crucial, especially for candidates in groups 2 and 3.
Special Forces Assessment Selection (SFAS) Overview
The SFAS process is divided into several demanding phases:
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Gate Week: Includes the SF Physical Assessment (push-ups, pull-ups, plank, 2-mile run), unknown distance runs, long and short rucks, the Nasty Nick obstacle course (rope climb is essential), and the Combat Readiness Assessment (including a 200 lb casualty carry).
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Land Navigation: Two days of practical day/night exercises followed by a 10-day star course with 10-hour days carrying a 65+ lb pack.
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Team Week: Heavy load carrying (ruck, weapon, gear) combined with minimal sleep; emphasizes presence of mind and teamwork.
Training History and Weakness Focus
Candidates should assess their backgrounds in:
- Strength (e.g., powerlifting, football)
- Endurance (running mileage capacity without injury)
- Sports participation (basketball, football, etc.)
Focus on weaknesses rather than doubling down on strengths. For example, endurance athletes must build strength to handle heavy loads effectively.
Timeline and Training Phases
6+ Months Out
- Improve run times with goals of sub 13:30 for 2-mile and sub 37 minutes for 5-mile.
- Gradually increase running mileage to 25-30 miles per week to avoid overuse injuries.
- Maintain rucking conditioning with 1-2 light rucks per month.
- Strength training emphasizing compound movements and quality form.
4-6 Months Out
- Increase rucking frequency to once per week, gradually increasing weight up to 45 lbs dry (approx. 55 lbs with gear).
- Continue strength training but reduce volume to avoid injury.
- Incorporate pre-fatigued runs (e.g., carry circuits before zone 2 runs).
- Include team week-style circuits and grip endurance work.
3 Months Out
- Run times should be solid; shift focus to specificity.
- Taper strength training volume.
- Increase muscular endurance training specific to PT tests (push-ups, pull-ups).
- Increase frequency and intensity of rucking and team week-style events.
Peak Phase (4-6 Weeks Out)
- Highest training volume to peak performance.
- Avoid staying in constant peak mode to reduce injury risk and burnout.
Taper (10-14 Days Out)
- Cut training volume by approximately 50%.
- Use light stimulus with no training to failure.
- Focus on recovery, injury prevention, and locking in gains.
Strength Training Methodology
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Emphasize systemic strength with compound movements based on essential movement patterns:
- Squat
- Hinge
- Horizontal push/pull
- Vertical push/pull
- Single leg
- Carry
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Prioritize quality of movement and form over maximal weight.
- Use submaximal training methods such as Jim Wler’s 5/3/1 or Tactical Barbell.
- Include muscular endurance training for push-ups and pull-ups, sometimes to or beyond failure.
- Modify exercises to avoid injury (e.g., belt squats instead of back squats if needed).
Running and Endurance Training
Run Types:
- Speed days: Interval training (400m, 800m, mile repeats) at ~90% effort with equal work-to-rest ratio.
- Tempo runs: Run at an uncomfortably sustainable pace, just below the threshold where slowing down is necessary.
- Zone 2 runs: Easy aerobic runs focusing on fat metabolism, not pace; avoid ego-driven faster running.
Avoid excessive mileage spikes to prevent overuse injuries. Maintain 25-30 miles per week for most candidates.
Rucking Strategy
- Start with walking-only rucks every other week at manageable weight.
- Gradually increase frequency and weight closer to selection.
- Avoid heavy rucks (75-80 lbs) weekly to prevent joint damage and fatigue.
- Include ruck intervals and longer, slower rucks during the peak phase.
General Physical Preparedness (GPP)
- Incorporate carry circuits and team week-style workouts to build work capacity and grip endurance.
- Use pre-fatigued runs to simulate operational fatigue.
Training Structure Recommendations
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For candidates with a strength background: 2-3 full-body strength sessions per week focusing on balanced stimulus and recovery.
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For endurance backgrounds: 3-4 sessions with upper/lower or full-body splits, balancing strength and running.
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Avoid bodybuilding or push-pull-leg splits combined with heavy running to prevent fatigue and injury.
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Adjust training intensity based on other obligations (e.g., military duties).
Common Mistakes to Avoid
- Ignoring weaknesses and focusing only on strengths.
- Overdoing heavy rucks too frequently.
- Poor lifting form leading to injury.
- Ego-driven pace on zone 2 runs.
- Sudden mileage spikes causing overuse injuries.
- Trying to maintain peak performance all the time instead of tapering properly.
Presenters/Sources
- Primary presenter (unnamed) providing a detailed training blueprint and methodology for Special Forces Assessment Selection (SFAS).
Category
Wellness and Self-Improvement
