Rucking is the most important aspect to SFAS, but going from zero to throwing a heavy pack on and running with it as fast as you can every week (while also trying to get your run times down) is one of the worst ways to see consistent progress and be 100% ready on day one. Instead, when first starting focus on ruck conditioning. Gradually build up weight and distance which gives your body (and feet) a chance to actually adapt. Then use this time to increase impact resistance, gradually increasing
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Rucking is the most important aspect to SFAS, but going from ze…
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Rucking 101: A Guide for Special Operations Selection Training
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Prepping for Ranger School or SFAS? Your ruck game needs to be on point. ⚔️ Some key points for training: 🔹 Weight: Start at 25-35lbs dry, work up to 55 lbs 🔹 Frequency: 3-4x per week 🔹 Distance: Short (4-6 miles) & long (8-12 miles) 🔹 Pace: 14 min/mile or faster Train like your success depends on it, because it does. Embrace the suck. Get after it. Exceed the standard. **I’m using the Ranger shorts from @barbellapparel in this video. Solid rucking shorts. 👌 . . #rangerschool #specialforces
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A ton of emphasis gets put on run times for SFAS, and while they do matter, durability is the name of the game. A solid run time—ideally at least sub-13:30 for the 2-mile—provides peace of mind for gate week, but beyond that, selection is an endurance event, not a track meet. Once a candidate is comfortably below that threshold, the focus should shift from shaving seconds off run times to building the durability needed to withstand the cumulative toll of selection. This means prioritizing system
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A ton of emphasis gets put on run times for SFAS, and while they do …
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A lot of guys will say “just run, ruck, and do push-ups” to get ready for SFAS or other military courses. And while there have definitely been people who’ve passed doing just that, it doesn’t mean it’s the most effective, or repeatable, approach. To be successful at SFAS, you need to move heavy weight over long distances, handle uneven terrain, navigate obstacles, carry a casualty in a go/no-go event, and move brutally heavy loads during team week while sleep-deprived and beat down from the week
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