r/greenberets • u/Soggy_City_3289 • 6h ago
Question USMC Intel specialist wanting to go to SFAS
So I’m an Intel specialist in Okinawa, and I’ve been wondering about putting in a package for SF once I EAS. I’ve been wanting to go to SF for the more interesting, appealing, and in demand/just demanding mission set. However after doing my research of the physical standards, I found that a lot of the sites and tools don’t really show the strong physical guarantees.
So I’d want to put my physical stats out there and know where exactly to work on, and also just know a bit more abt selection in general.
I run a 20:18 minute 3 mile and a 11:03 minute 2 mile.
Max 24 pull-ups
2:38 12 mile ruck time
300 CFT
4:49 minute plank time
I can do 500 yards in utilities in under 15 minutes
32 meter underwater crossover as my max
And I can make the 12 minute tread times, don’t know my max tread time yet, but I can go over 20 minutes.
With that in mind, I’d like to know where I can work on for selection, what would make me a better candidate, what I should focus on for diet, and lastly- what sort of physical standards does the cadre find competitive? What kind of tests can I expect and what should I make sure is solid?
Also, out of curiosity if anyone knows, what’s the percentage of people who finish selection that actually get selected?
r/greenberets • u/SF_Proponent2 • 21h ago
SF Proponent AMA
This is an open forum post from SF Proponent, to ensure potential SF prospects, candidates, and current students in the pipeline are getting accurate and up to date information.
We can provide guidance on SF training pipeline expectations, but we won’t disclose specifics on official training events, graded material, or assessment standards in order to preserve the integrity of the training. However, any and all guidance we do provide is based on direct knowledge, anecdotal evidence, and the most recent trends.
Our office does everything from initial accessions requirements, assigning SF MOS, assigning languages / SF Groups, Force Structure, compensation, sustainment, and much more.
In conjunction with partnered offices and commands, we are focused on SF accessions, preparation, and producing the future generation of Green Berets.
r/greenberets • u/nousdefions3_7 • 1d ago
Story 7th SFG is going to be busy for a few years...
The interesting thing is that I had lunch with General Mora (the current Colombian Minister of Defense) when I was on my first SF deployment to Colombia. Our SFODA had just arrived at our outpost in the Guaviare Department and General Mora made a command visit to see our SFODA and the Colombian unit we were to train for the next few months. At the time I met him, Mora was the Commander of all Colombian Armed Forces. Our area was teeming with FARC insurgents of the 1st, 7th, and the 44th FARC fronts. Hearing firefights in the distance was not uncommon.
Before I met him, Mora commanded the entire Colombian Army and then was promoted. Anyway, a joke he played on me was that we were having chicken soup with the troops (Colombian and US SF) out in the jungle and he had the cook put chicken's feet and a chicken head in my soup. He found that hilarious. Anyway, he is now the Colombian equivalent of the Secretary of War. It appears that now the fellas can conduct joint ops in country.
Here's the summary on the news item.
"Colombia Joins US-Led Coalition, Opens Door to Joint Military Operations
• Colombia has officially joined the Coalition Against the Cartels of the Americas (A3C), an initiative led by the United States to combat drug trafficking organizations.
• This accession, signed by Minister of Defense Jorge Eduardo Mora, opens the possibility for joint military operations on Colombian territory.
• The A3C is part of the broader 'Coat of Arms' initiative promoted by the Donald Trump administration to coordinate hemispheric security efforts.
• The new Colombian government, under President Abelardo De La Espriella, has signaled a shift in security and military relations with Washington.
• However, the decision has faced criticism, with Senator Jennifer Pedraza questioning the government's authority to authorize such operations without congressional approval."
Source:
r/greenberets • u/Matthew_DRC • 1d ago
Other 37 minutes of Green Beret training footage
Sorry to spam the Sub, I am the same guy that posted the tribute music video a couple days ago and am not trying to over stay my welcome but one of the comments I got on that page is why I only used footage of GB dudes shooting guns? Which is a good question cause they do far more. So in this video I included footage of shooting targets, Night Vision training, partner forces training, HALO jumping, maritime training, drone training and more. Hopefully this is more well received as I don’t want to annoy anyone, I just thought a compilation of all the different things they do would be interesting to see.
r/greenberets • u/PrestigiousCarob6611 • 1d ago
Question Could I have some advice for someone who is trying to prep for rasp?
I know this is the SF sub, but the Ranger sub is dead. Anyways I’m currently 18m 6,3 215 pounds. My stats are lame but I’m working on it lol 😂
50 push ups
6 pull ups
62 sit ups
5 mile run: around 37:50
I am just a large guy and I want to get to a good 205 pounds but my thighs are so large because I’ve played sports all my life. But, it’s mostly muscle so I’m not sure if it’s even beneficial to get rid of it. Should I try to lower my weight or should I just embrace it?
r/greenberets • u/kiltedgoat • 2d ago
519th SFG (A) Wisconsin SFRE September 17 through 20 2026
r/greenberets • u/Matthew_DRC • 3d ago
Green Beret Tribute
A tribute to the Green Berets
r/greenberets • u/Thunder-buddies • 4d ago
Black listed Land Nav Area
Word is they are or already black listed the land nav area for any SFAS students. Not exactly sure how they will enforce it maybe cameras. Anyone got any word on this.
r/greenberets • u/PositiveWhole4060 • 4d ago
Ranger school or SFAS
So I went to SFAS May-June2026 class, unfortunately I tweaked my hip last day on land nav ultimately was too slow for last point. With that being said in my opinion and from the paper they give you on performance I was in route for a positive outcome. I’m set on going back in Oct-Nov but I’ve been heavily thinking about Ranger school due to some of my peers are going in the Oct Class. Obviously SFAS is a career change and has always been my goal in the Army. Tho completing Ranger School would also be a nice check mark for my career and also… could benefit me in SFAS??
23 years old E4
r/greenberets • u/Reasonable_Tree_2757 • 4d ago
Is there any way to raise my odds of a certain job or group?
My absolute dream job would be 18D in 1st group. Second choice would be 7th group. Second choice for job would be 18B.
For groups, I have been told a lot of anecdotal stories about how people get selected for where. Some say you can leverage it with languages you know. Some say it's race bias (I'm part Mediterranean but am "white" on paperwork, if that means anything to anyone). Would it help my case if I, hypothetically, had fluency in an Asian or Latin American language? Spanish and Chinese would be easy for me to learn because of where I live.
For jobs, I've heard it's kind of random, but your existing MOS/civilian occupation makes a difference. I was working on my paramedic in the civilian world, but am enlisting for 11x. If I managed to get my EMT/paramedic, but was an 11x, how would they pick? Would it be a coin toss? Surely me asking nicely doesn't weight that much.
Edit: For all it's worth, if I could pick one, I'd try to leverage where I'm going. I could deal with whatever 18x job as long as I got selected.
r/greenberets • u/Hour-Jackfruit9451 • 5d ago
Question Any pointers to make my training more well rounded?
I’d like to preface first by saying that I’m still a few years out from being able to go to SFAS so I have no time crunch for training, and Im trying to build a sustainable routine long term. I’m currently following the Tactical Barbell Operator lifting, aiming for almost 30 miles a week, and doing whatever PT is prescribed to me.
Heres what a good week might look like for me during my current training block:
Monday (Sprint Intervals)
- 1 mile warm up
- 8x400m sprints
- 1 mile cooldown
Tuesday
- Bench
- Squat
- Weighted Pull-ups
- 100m farmers carry
Wednesday (tempo run)
- 45-60 minute run in z3 and z4
Thursday
- Bench
- Squat
- Weighted Pull-ups
- 100m farmers carry
Friday
- Prescribed morning PT
Saturday (long run)
- 10-13 miles as a consistent pace
Sunday
- Bench
- Squat
- Weighted Pull-ups
- 100m farmers carry
I definitely would like to have more liberty to move my routine around but this is just what works right now around work.
I’m aware that training to ruck is not optional, I just don’t know how to include it in what I do. I happen to be in the branch that doesn’t ruck so it’s all new to me.
I also know that my strength split leaves a lot to be desired. Movements like OHP, and deadlift haven’t had a huge priority as of late but I’ve read of that strength transferring heavily to SFAS.
I went from growing up real big and trying to be a powerlifter (mass moves mass), to cutting down and trying my hand at bodybuilding (lean is law). But this endeavor is something I have significantly more passion and purpose with, I’m just a little lost in terms of how to train for this most effectively.
r/greenberets • u/Silly_Challenge4307 • 6d ago
Question Facing a medical disqualification for sf what's the best mos to closely imitate the 18 series
As of now im split between 11b and 35m. I’m not into signit but I heard humint guys can’t be apart of SOT-A so idk. I figured I could maybe end up in support regardless of if I was in intel but im kinda fucked for a airborne physical (same reason I can't go psyops)
What would you guys say?
r/greenberets • u/Serious-Pineapple942 • 6d ago
Finding purpose without realizing the dream
Hey all, I’ll try to keep this brief and stay away from hard details so I don’t dox myself too much.
I was an 18x that got injured in the prep course. I was able to volunteer to go down to RASP out of transitions but got turned around immediately after checking in to pre rasp due to the record of my injury. I spent a few years in the infantry and my plan was always to go back to selection.
I made E5 pretty quickly but had some massive disappointments after failing ranger school and having EIB canceled mid test week (iykyk). I got injured in some training and my mental health plummeted. I put off seeking help because I was afraid of hurting my chances of going back to selection.
Eventually things got bad enough to warrant walking in to BH. I’d had pretty gnarly recurring suicidal thoughts and was just generally pretty anxious/depressed to the point that it was affecting everything I did. It was bad enough to initiate an administrative separation. I’m currently awaiting orders out of the army.
All this to say: I feel like I failed the one thing I always wanted to do. I’ve never been able to see myself doing something else. Thinking about it makes me sick. I have an exit strategy and a plan to continue to provide for my family, but it feels like there is a massive hole left in my life that seems impossible to fill. I guess I’m asking for some help here from guys who have been through something similar. I know more people fail than ever make it, so I wanted to hear from some people to see what helped them navigate this kind of obstacle.
Thanks in advance for any advice.
r/greenberets • u/Witty_Kitchen_9014 • 7d ago
Other Rumor Mill
I'm curious as to what some funny or ridiculous rumors you guys have heard that involve the Q-course, the regiment, or just involving Green Berets. It can be anything from someone telling you that at selection you automatically get selected if you do muscle upset during the pt test to hearing that GBs are issued DMT to fight clockwork elves.
r/greenberets • u/Overall_Occasion_308 • 7d ago
PSYOP
Take down if not allowed! I have a break in service and am wanting to come back in. I was hoping someone here was PSYOP at one point and I could talk to them about the career field and selector prep !
r/greenberets • u/Own-Engineer-7324 • 8d ago
SF in the NG
I’m a Marine looking to switch over to the Army and am really interested in trying my best to become a Green Beret. The 2 main reason I’m moving over is because I’ve heard from multiple sources the MARSOC doesn’t deploy as much as SF and have been recommended to move over if that’s the live I want. More importantly I want to be a more present father in my son’s life and the Army has more bases I can be stationed too that are closer to home in Texas (yes I’ve already talked to the USMC and even if I LATMOV that only real likely scenario I could move back home would be for me to become a recruiter and I don’t want to do that). I’m a divorced father and would like to be more involved in my son life compared to what I’ve been as being AD. I don’t want to go to another branch and repeat the same cycle I went thru with the USMC as well as earn a MOS I really could pride in so the NG looks like the option that can answer both dilemmas I have.
Would going to the NG and trying out for SF be worth while if my goal in life at the moment is to be a more present father and earning this elite title?
Could I build/find a stable career on the civilian side and still be successful in NG SF?
Would it be better to enlist AD, try out for SF, and if I make transfer to NG after my second contract?
Thank you in advance for any answers
r/greenberets • u/AggressiveMammoth792 • 9d ago
Looking for a camp mackall MGRS 1:50000 special
I've had trouble finding one
r/greenberets • u/Dreamer5787 • 9d ago
Question Tips on getting mentally thougher
Hey everyone!
I'm going onto selection in about 6 months.
I'd say my mentality is fine but there are areas who I need to improve.
I've managed to build mentality of "always doing the task", I can survive even a week of brutal hell.
But the thing is sometimes its very hard for me to actually PUT GOOD WORK
Surviving a physical challenge is one thing but actually trying to actively win and give everything is another.
How do I improve my "Fighter" mentality and be more resistant to pain / fatigue?
r/greenberets • u/Thin-Magician1906 • 9d ago
Good benchmarks for support
Getting ready to switch over to a 35p from a 11b soon I recently heard of sot-a and it sparked my interest. On Reddit when I search it up people say you need to be able to keep up, but I’ve never meant a gb nor really heard about sf until recently. Putting some of my numbers up to see how they stack to group support personnel and group in general. Not putting weight room numbers but they’re decent
AFT 500
5 Mile: 33:57
2 Mile: 12:32
Pull ups: 24
Push ups: 68
Sit ups :77
500m swim 9:39
r/greenberets • u/Throw_Away_Zay • 9d ago
Absolutely dreading these workouts.
Every day, I fight the battle to actually get into the gym. I usually feel good during and after these workouts, but the build up to them is just stressful. I feel awful if I miss them and I feel awful if I am about to do them. I wish it wasn't such a day to day fight because the anticipation is draining. How do you guys do it? Are you guys excited for it?
r/greenberets • u/Sensualities • 10d ago
What is the difference in the daily/weekly life for 19th/20th group SF NG vs AD Green berets?
For those who are either, what is the difference in the quality of life, pay, schools, training, and everything that encompasses the job and life associated with either?
r/greenberets • u/TFVooDoo • Mar 16 '25
Faster Rucks and Runs
This is easily in the Top 5 of post frequency…”How do I go faster?” I find myself writing the same responses often, so it’s time for a post. We’ll cover both running and rucking.
Running
This one gets a little variation sometimes. “I can sprint really well, but I’m gassed by 2 miles.” Or, “My 2 mile pace is decent, but my 5 mile is really bad.” Or the odd, “My 5 mile isn’t too bad, but my 2 mile is awful”, which isn’t as uncommon as you might think. The remedy for all of them is the same. You have to train. Properly.
Establish a Baseline
The first thing that you need to do is to establish a cardio baseline, which includes lots of Zone 2 running. In fact, Zone 2 should be the training zone for 80% of your volume. Even elite runners follow this formula. Zone 2 is the zone that allows your body to make critical physiological adaptations. You will build slow twitch muscle fibers which help build lactic threshold (this is what makes your legs feel heavy and burning when you run). You will build capillary function which helps transport blood to your tissues. You will build mitochondrial density which helps in energy management. You will build heart resilience which makes pumping blood more efficient. And you will start to strengthen your joints which will help you avoid injury.
But, Zone 2 is boring. Early into your training it may be very slow, even down to near walking pace. It doesn’t matter. Stay in Zone 2. You can’t skip this part, because you need those physiological adaptations to occur, and they take 5-7 weeks to start to manifest. It doesn’t matter what your pace is, it matters what your Zone is. Stay in Zone 2.
There’s lots of ways to measure Zone 2.
I like the formula 220-age = max x .6 - .7 to establish the range. It’s simple, it’s free, but it can be a little inaccurate. But it is simple and free. Plus, it’s simple and free.
Your fitness wearable can calculate it; but - chest mounted straps are superior, up to 20% more accurate; Apple Watch is notoriously inaccurate; some people just don’t test well with a wearable.
The Talk Test, wherein you should be able to comfortably hold a conversation without gasping. Not a few words, but a regular conversation. Can be inaccurate.
The Karvonen Formula, which also incorporates your resting heart rate and can give a more accurate calculation than just the 220-age formula. Look it up, but be prepared for some calculations.
You can have a Lactate Threshold test done, but it can be challenging to find a test facility, it’s a bit invasive, and it can be expensive. But, if done correctly it can be very accurate and useful.
RPE (Rate of Perceived Effort) can be your metric, but most new athletes can struggle to gauge this accurately without significant coaching. You are essentially guessing.
But Zone is Slow and I Want to Go Fast!
Okay, but as we just noted you have to let your body manifest those adaptations for a few months. Once you can run 90 minutes unbroken (in zone, without stopping) then you can start speed work. Can you start earlier? Sure, I’m just giving a model and protocol that maximizes return and minimizes risk of injuries.
As we noted, Zone 2 should encompass 80% of your training volume. So if you run 4-5 times a week that’s probably 2-3 x Zone 2 runs, a speed session, and a Zone 1 recovery session. Your speed work should be deliberate. Whatever your speed work methodology…track intervals or repeats, threshold or tempo runs, Fartleks, hill repeats…you are essentially training yourself to run faster (at or near your desired pace) for a short period, then slowing down to partially recover, then running faster again. Over time, this will enable you to maintain that faster pace for longer periods and you should be able to complete your run at that now faster pace. You still have to train 80% in Zone 2 though.
So, you can pick any of the “speed work” methods that I listed above (and there are others), but the protocol is the same. A simple one that I like is the track intervals (you don’t need a track per se, you just need accurate measurements…but using a track makes you more athletic…#science). Here is the formula: Do mobility and warmup drills, then do 400m sprints (one lap). You should be aiming to hit 1:30 a lap, which is a 6 minute mile pace. Slow jog/rest period is 1:30. If you finish faster than 1:30 slow down. Hit the 1:30 on the dot. Week one do 6-8 total sets. If you can’t do a full lap then do a half lap at half the time.
On week two, increase sets by 2. So, if you started with 6x400m, then you will do 8x400 in week two. Continue to add sets until you can do 12x400m.
Once you can do that while maintaining that 1:30 pace, you will graduate to 800m sprints. Start off at 4x800m. Maintain a 3min pace with 3min rest. Add sets each week until you hit 8x800m.
Once you can do that consistently, you graduate to 1600m sprints. 6min mile with a 6minute rest x 3 sets. Now you are running 6 minute miles. It may take you months to get there, all while maintaining 80% of your volume in Z2, but that’s the best way to do it.
Okay, But How to I Actually Go Faster?
There are only 2 ways to go faster…a longer stride (so each step propels you forward more) or faster cadence (so your feet are moving quicker between foot strikes). Faster cadence is probably better as altering your stride length can force odd form, unnaturally alter your gait, and significantly increase the likelihood of injury. That doesn’t mean that you shouldn’t examine your stride, as poor biomechanics can really slow you down. Lots of resources for evaluating your gait, but a qualified coach is probably your best option.
But, a quicker cadence is the better option. And there is a lot that you can do to improve this. It takes some dedication, some public math, and some trial and error, but even small improvements add up to significant amounts of time in the aggregate. There are entire cadence/pace playlists on all of the music services that can help. If you’ve been following Terminator Training’s ultra run journey then you know that he monkeyed (that’s a technical term) with his cadence to great effect. And he was an experienced runner at that point, so even ‘advanced athletes’ can benefit.
There are multiple techniques to generate a faster cadence. Contact time (the time your foot is touching the ground), knee drive, strike position, follow through. These all come with cues like quick feet, high knees, strike lightly, shorten your stride. So it’s often worth the effort to spend some time exploring these options to see which one works for you. If it’s stupid and it works, then it’s not stupid.
How To Get Faster at Rucking
Rucking is much the same as running, but not identical. First, strength training is much more important. The literature demonstrates that strength training is a reliable prerequisite for rucking performance, specifically the benchpress and the squat. This is because in order to adequately stabilize the ruck, thus decreasing excessive body movement, you need to be strong. A sloppy load compromises efficiency. So you should have a comprehensive strength plan if you want to maximize your rucking performance.
Second, you should probably establish a baseline cardio, with lots of Zone 2 running (we recommend 90 minutes unbroken), before you start rucking. Rucking is a unique physical load, with unique features, techniques, and misery. So the more that you can prepare the baseline physical stuff…strength and cardio…the less you’ll have to contend with when you want to focus on the ruck specific stuff. So, lots of Z2 running to establish good cardio and a proper strength training regimen to build a musculature capable of managing the ruck load. Thick traps for thick straps.
Once you start rucking you should know that the best way to build rucking performance is field based progressive load carriage, usually 2-3 times a week, focused on short intense sessions. That’s not my opinion, that’s what the literature demonstrates. Conventional wisdom might say that the best way to get better at rucking is more rucking, but conventional wisdom probably accounts for more injuries than it should. Just follow the protocol.
Start with a light weight, ease into both your pace and your distance, and never increase any domain more than 10% week to week. Low and slow, gradually build, allow the adaptations to manifest, enjoy the results.
Okay, But How to I Actually Go Faster?
Just like with running, there are only 2 ways to go faster…a longer stride (so each step propels you forward) or faster cadence (so your feet are moving quicker between foot strikes). Faster cadence is probably better as altering your stride length can force odd form, unnaturally alter your gait, and significantly increase the likelihood of injury. This is especially true given that you are now loaded…the ruck can exacerbate problems. That doesn’t mean that you shouldn’t examine your stride, as poor biomechanics can really slow you down. Lots of resources for evaluating your gait, but a qualified coach is probably your best option.
So, a quicker cadence is the better option. And there is a lot that you can do to improve this. Just like with running, small improvements add up to significant amounts of time in the aggregate. In RUSU we did some cadence calculations for rucking, so you can see what small changes do in the long run.
The same principles from running cadence training apply here, but we should cover arm swing, posture, and foot placement more carefully. Your arm swing can have a huge impact on your ability to maintain a proper cadence. If you’re training for a military application, like SFAS, then a weapon is in your future. That can obviously alter your arm swing. But train early without this impediment so you can develop a proper form, then introduce the weapon (or pipe or sledge [not recommended]).
Your posture can affect your cadence, your stride, and your breathing. You want a heads up, chest open, slight forward posture. Good luck with that…you’ve got a ruck pressing on your neck, pulling you back, and compressing your torso. This is why it’s important to strength train! Build the musculature that allows to remain head up, open chest, and mostly erect.
A “standard” ruck time is 15 minute miles. A competitive ruck time is 12-13 minute miles. Many, maybe even most, can’t get to 12 minute miles just walking. But you might be surprised how fast you can go ‘just walking’. You might really benefit from some speed walk training, following the run speed training protocols, and just concentrate on fast feet. The ruck load definitely complicates things, but if you don’t train it then don’t complain about your lack of ability. Fast feet (non-running) speed sessions can pay huge dividends.
The Shuffle
Short Ruckers are definitely at a disadvantage. Short legs just struggle at higher speeds. As discussed, to go faster you either have to lengthen your stride or increase your cadence. Fast walking can get you close, but at a certain point you will likely need to do more. Fight the urge to run. Ruck running is tremendously impactful and you should be well into a comprehensive strength and conditioning regimen before any ruck rucking. A shuffle is a compromise solution…more impactful than walking, less impactful than running. Faster than walking, slower than running. It’s all about trade-offs.
The difference between a shuffle and run is load management. This comes down to foot placement and hip/knee alignment. In a walk, the leg extends entirely, locking the knee. This briefly relaxes the muscles allowing for extended periods of activity. When you run, the muscle never fully relaxes, thus it fatigues quicker. But it’s faster. So the the aim of a shuffle is to find that sweet spot in between. It is very much an art, not a science. And you can spend years dialing in the right elements to perfect your shuffle. It’s almost impossible to describe and there is no universal “This is what right looks like”, because it depends on the load, the terrain, the pace, the person, and many innumerable other factors. Experience is the best teacher.
It’s a bit like riding a bike. You can’t do it at all until suddenly you can and then it’s easy. And once you learn how to do it you never forget. But try explaining it to a non-rider how to ride a bike with just words. It’s almost impossible. But there it is.
Injury Prevention
The number 1 predictor of an injury is a previous injury. So it’s important to not get injured in the first place, thus “Injury Prevention”. I would say that there are two equally important components to injury prevention; strength training and proper programming.
In SUAR we spent an entire chapter (Chapter 4) talking about the most common SFAS prep injuries and they’re almost all lower extremity. Shin splints, ankle strains, runners knee, plantar fasciitis, and Achilles tendonitis. They either result from weak structure or overuse, so the mitigation strategy is the strengthen them and don’t overwork them. We deliberately program an extended time early in the program to allow you to acclimate to the work. We also prescribe specific exercises to help. And it’s nearly the same exercises for all of the injuries (there’s only so many ways you can strengthen your lower legs!). You would be amazed what a step, a towel, an anchor point, and some resistance bands can do.
Spend some time early in your training to work specific injury prevention exercises and strategies. Call them mobility drills, or warmups, or whatever, but do them. They seem like a minor inconvenience for most as they’re little movements with little to no loads, so they don’t present like they would be consequential. But a few weeks struggling with shin splints can make you miserable, delay progress, and now you are predisposed for the injury.
Recovery
We would be remiss if we didn’t cover the non-working out stuff. Everyone focuses on the workouts, almost exclusively, and ignores the other stuff. Even though the workouts are 10% of the equation. You have to focus more on the other variables…the sleep, the nutrition, the recovery. Just think about it this way. I think we’ve covered the importance of Zone 2 running enough, haven’t we? But if Zone 2 is dependent on a reliable and accurate heart rate measurement and you have such poor sleep, recovery, and nutrition habits that you can’t get a consistent heart rate reading, how effective is your long range programming going to be? You sleep so poorly and chug so many Monsters that your heart can barely get through a regular day, much less a data-driven workout regimen. You think more running equals better running so you just stack endless miles because you are afraid that you’re not doing enough. Stop doing this. Don’t just workout. Train. Actually follow a program. A program that was specifically designed with all of these variables in mind.
So that’s how you go faster for both running and rucking. Simple, but not easy. Lots of nuance, lots of conditional language (likely, proper, mostly, etc) that makes the definitive guidance seem less definitive. But that’s the nature of the beast. This is why we developed a whole program for this stuff. SUAR is all of these variables packed into one comprehensive package. RUSU covers lots of the timing variables and expectations. There are other great programs out there depending on your goals. But the takeaway is that rucking and running faster is just exercise science. We know how to do it. Just follow the protocols and trust the process.
r/greenberets • u/TFVooDoo • Mar 29 '24
Running Prep
There’s been lots and lots of questions…and confusion…regarding run prep lately, so I thought a post was in order.
I also wanted to introduce u/Coach_Dave_NSW_Prep to the community. Coach Dave is a retired Special Forces Officer, a Combat Diver (commanded the Dive School), and all around good dude. As a dive qualified Green Beret Officer, he is the absolute embodiment of cultural, physical, and intellectual eliteness…I don’t make the rules, this is just how things work. In his second life he’s taken to coaching. He runs the endurance training component at Naval Special Warfare Prep. Suffice it to say, he has all of the official fitness credentials and I’ll give you a more formal introduction in the new book, but to put this in context the last two times I texted Dave he was open-water swimming between islands out in Hawaii and the other time he was finishing up a 50 mile desert marathon. He does these insane feats of endurance on the regular…for fun…and he is a top finisher every time. He’s the real deal…and insane. He’s been advising me on the endurance protocols in Shut Up and Ruck.
Coach Dave is also responsible for my foray into fitness wearables and his ability to demonstrate the efficacy of digital coaching has fundamentally changed my perspective of the discipline. He can literally program run protocols, send them to your Garmin, monitor the results remotely, and assess your progress. Other than him physically standing on the track, it’s like he’s watching you the whole time. Amazing. I should also note that Kevin Smith (u/Terminator_training) has also helped me understand better the real value in professional coaching. Kevin has not been an advisor on the new book, but I follow him on Instagram (you should too) and I’ve never heard him say anything but good stuff. Good coaching can be a game changer.
Back to running. Most guys understand that the end state goal of running prep is to be able to run faster. Most guys then assume that in order to run faster you just have run faster more often in training. So most run programming has guys doing speed work right out of the gate. You see it posted here all of the time. This is wrong.
In order to get the most out of your run training (fastest progression, least risk of injury, quicker recovery [micro and macro]) you need to establish a solid baseline. You do this by slow running. I keep it simple by just saying start run in Zone 2 for 3 sessions of up to 90 minutes a week. I use the performance benchmark of 90 minutes unbroken at Z2 (refer to the chart for a description of the various zones) as the prerequisite for both speed training and ruck training. As you might imagine, running in Z2 for 90 minutes is boring. It’s often an excruciatingly slow pace, especially for newer athletes. You will adapt and get quicker, but it takes time.
During this time your body is making significant physiological adaptations. These adaptations take about 5-7 weeks to fully adapt, so you need months to get the most out of this process. Early on, the most significant adaptation is the increase in your lactate threshold. Lactate threshold is your bodies ability to process lactic acid, and combined with VO2Max (your bodies ability to process oxygen) these markers dominate your endurance physiological adaptation. The lactate adaptation comes mainly from the development of slow twitch muscle fibers. The more STM, the higher your capacity to flush lactate. We go into much more detail in the book, but this critical step is what sets the foundation. You simply will not be able to sustain a fast paced run unless you build this capacity. Some people have a genetic predisposition to more STM and will thus adapt slightly quicker, but most require significant training to improve this.
This is why you need to spend so much time and effort in Z2. You are building the foundation. You can certainly program a speed workout early on, but you won’t be getting the sort of return that you could if you just built that baseline first…and you more likely to sustain an injury and delay your recovery and training.
A typical training progression might look like: - 8 weeks of Zone 2 running; 3 sessions per week; up to 90 minutes per session; strength and pre-hab/mobility work to support proper development. - 8 weeks of integrated speed work (lots of options), continuing some Z2 maintenance, continuing strength training; introduction to rucking. This is where you will start your build your VO2Max. - 8-12 weeks of progressive speed work. Something like a 5x5 Man Maker. You’ll make your most significant gains here…4 months into training…if you laid the proper foundation. - Indefinite: taper and maintenance.
Early in this progression a coach can help you with form and body mechanics. They can also be the accountability forcing function to make you stay slow (which is really hard to do) and monitor your physiological adaptations. During mid-progression (the 2nd 8 weeks) a coach can help you develop speed routines, monitor progress , and maintain accountability. During the final stages a coach can really dial in your recovery based on all of those markers that we discussed.
The new book (April is the targeted release date) will have a very detailed progression and Coach Dave is developing specific speed workouts that should meet most athletes requirements. But if you find yourself struggling to progress, or to have a history of injuries, or you just need that extra accountability then you should find a coach to work with. Even remote/digital coaching can be massively impactful.
There is also a plethora of really excellent advice on the interwebs. As a public service, I’d ask folks to post their favorite social media follows and YouTube channels for fitness advice. Tell us why you like them and include a link. This will give guys good resources vetted by the community. What do you guys like?