|Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting|
If you want to wear the green beret of the Army Special Forces, be warned that it takes more than the ability to do hundreds of push-ups. To make it in the
Special Forces of any branch of the U.S. military, you need intelligence, an outstanding record of military service, and high motivation -- very high. But now, a new program will enable you to go straight to the SFAS after Army boot camp
and AIT and Airborne - skipping the 3 year wait!!!
The first step to becoming a Green Beret is to pass the Special Forces Assessment and Selection Course (SFAS). To get into this course, you must meet some basic physical fitness requirements by scoring a minimum of 206 on the Army physical fitness test for the 17-to-21 age group. Remember, that's the minimum score.
If you're serious about applying for Special Forces, however, never settle for the minimum score in anything. Since the Green Berets are so selective and competitive, it helps to stand out in as many areas as you can. I recommend that you work toward these goals in your Army PFT:
-- Complete the 2-mile run in at least 12 to 14 minutes.
-- 100 sit-ups in 2 minutes.
-- 100 push-ups in 2 minutes.
-- 20+ pullups
-- BUT you should be capable and very used to running and rucking longer distances. Typically, six miles is a good foundation of rucks and runs to build up to in your workout programs. An occasional 10-15 mile ruck should be added from time to time to get used to the days when longer distances are part of the training plan at SFAS and the Q course.
Accomplishing these goals will bring you close to a perfect score of 300 and increase your chances of being selected for SFAS.
The three-week SFAS course, taught at Fort Bragg, N.C., consists of two phases. During the first, the physical phase, you will be expected to PT (running, swimming, sit-ups, pull-ups, push-ups), run an obstacle course, log PT, and participate in rucksack marches and orienteering exercises. The second phase measures your leadership and teamwork abilities.
Next Step: The Q Course
After completing SFAS, you will be selected by the Green Beret instructors to attend the "Q Course," the Special Forces Qualification Course (SFQC). Depending on your occupational specialty, this course will last from 6 months to a year; the medical and communications courses last longer.
Daily training at the SFQC takes it toll on your body since your day usually starts very early and ends late. While you are training for the Q Course, you should adopt the attitude of a marathon runner. Be ready for the long haul, but take each day one at a time. Most people who quit the course lack the ability to focus through the fatigue and stress that accompanies such training.
If Army Special Forces is your goal, here's a good standard workout that may help you reach it. I call it the military triathlon - Run, swim, ruck!
Swimming: NEVER swim alone. -- Two to three times a week, 1,000 to 2,000 meters each time. -- One day a week, try to swim wearing cammies and boots for 100 meters.
Running: -- 4-5 times a week, 3 to 5 miles for faster paced runs and 5-7 mile runs at a steady pace.
Rucking:-- 2-3 times a week, do a rucksack march carrying a 50-pound load.
PT: Every other day. -- Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps). -- Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps). -- Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).
Remember, it's always a good idea to check with your physician before starting a new exercise program, especially if you have been inactive for a long while or if you have certain medical conditions.
With any download you buy you get access to Stew Smith (the author) for any answers to your training questions!!
Check out the Top Ten Things You Need to Know Before SFAS / Q Course
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout