SFRE Training Plan

$59.00

• 7-Week Training Plan specifically to prepare for the SFRE
• Includes Focused APFT work
• Rucking Intensive
• Includes mini-events and work capacity smoke sessions to prepare you for team events
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM OVERVIEW:
This 7-week program designed specifically to help candidates prepare for the United States Army Special Forces Readiness Evaluation.  SFRE is a 3-day assessment conducted on a drill weekend for reservists, and serves as a precursor to Special Forces Assessment Selection.  Candidates must pass this evaluation conducted Reserve Special Forces units prior to attending SFAS and entering the SF training pipeline.

This plan is a culmination of all available open-source information and draws from our ruck based and mini-event programming theory that we have successfully implemented in past programs.  It is designed with an emphasis placed on improving your endurance, stamina, rucking ability, and mental fitness.

PROGRAM DESCRIPTION
This training plan includes specific programming for the APFT, focused heavy rucking work, extensive running, work-capacity smoke sessions and long weekend mini-events. It is an intense training program which reflects the physical demands and intensity of SFRE.

WEEKLY SCHEDULE
      Mondays: APFT + Work (Assessment during week 1, 3 and 7)
      Tuesdays: 2-a-DayHeavy Ruck Intervals in the AM. Run intervals in the PM.
Wednesdays: APFT + Work
    Thursdays: Work Capacity
          Fridays: Rest (most weeks)
    Saturdays: Heavy Long Ruck or Mini Event
       Sundays: Rest/Recovery

REQUIRED EQUIPMENT:

  • Timepiece or stopwatch
  • Course of known distances or GPS enabled devise to measure distances. A GPS will make your running and rucking interval distances and paces much easier to track. We recommend a Garmin Forerunner 15.
  • Ruck Weighing up to 60#
  • Rubber Rifle or Dumbbell/Sledgehammer weighing 10#
  • 60# Sandbag
  • Pull-Up Bar
  • A Set of 25# dumbbells
  • Foam Roller
  • Individual Body Armor or 25# Weight Vest

Required Equipment

REQUIRED EQUIPMENT:


  • Timepiece or stopwatch

  • Course of known distances or GPS enabled devise to measure distances. A GPS will make your running and rucking interval distances and paces much easier to track. We recommend a Garmin Forerunner 15.

  • Ruck Weighing up to 60#

  • Rubber Rifle or Dumbbell/Sledgehammer weighing 10#

  • 60# Sandbag

  • Pull-Up Bar

  • A Set of 25# dumbbells

  • Foam Roller

  • Individual Body Armor or 25# Weight Vest

Sample Training

Monday

SESSION 25
Obj: APFT+ WORK


Warm-Up:


4 Rounds
100m Run
8x Push-Ups
8x Sit-Ups
Frog Stretch                                   

Training:


(1) 5 Rounds  - Every 90 Seconds
35% of Max Push-ups from APFT+ No. 2 Score.


(2) 5 Rounds - Every 90 Seconds
35% of Max Sit-ups from APFT+ No. 2 Score.


(3) 5 Rounds - Every 90 Seconds
35% of Max Pull-ups from APFT+ No. 2 Score.


(4) 2 Rounds
Run 1 Mile @ “Interval Pace” from the Run Interval Calculator based on APFT No. 2 Run Time
Rest 6 min between runs


***************


Tuesday
SESSION 26 AM
Obj: HEAVY RUCK WORK


Training:


(1) 2 Rounds
3 miles Ruck at “Per Mile Interval Pace” from the Ruck Interval Calculator based on 10 Mile Ruck from Session 14
Rest 5 minutes between efforts


Load - 60# + 10lb Rubber Rifle/Sledge/Dumbbell


SESSION 26 PM: RUN
Obj: 5-MILE RUN WORK


(1) 2 Rounds
1.5 mile Run at “Per Mile Interval Pace” from the Run Interval Calculator  based on 5 Mile Run Assessment from Session 15


Rest 5 minutes between efforts


*************


Wednesday
SESSION 27
Obj: APFT+ WORK


Warm-Up:
4 Rounds
100m Run
8x Push-Ups
8x Sit-Ups
Frog Stretch                                   


Training:
(1) 5 Rounds  - Every 90 Seconds
40% of Max Push-ups from APFT+ No. 2 Score.


(2) 5 Rounds - Every 90 Seconds
40% of Max Sit-ups from APFT+ No. 2 Score.


(3) 5 Rounds - Every 90 Seconds
40% of Max Pull-ups from APFT+ No. 2 Score.


(4) 2 Rounds
Run 1 Mile @ “Interval Pace” from the Run Interval Calculator based on APFT No. 2 Run Time
Rest 6 min between runs


***************
Thursday
SESSION 28
Obj: WORK CAPACITY


Warm-Up:
200m Run - easy pace
10x Push Ups
10x Squats
10x Sit Ups
Instep Stretch


Training:
(1) 6 Rounds for Time wearing IBA or 25# Weight Vest
5x Renegade Man Makers @ 25#
Run 200m with 60# Sandbag
10x Situps


RECORD FINISH TIME & COMPARE TO SESSION 22


(2) 3 rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext.
Foam Roll Quads/Low Back


****************
Friday
SESSION 29
TOTAL REST


************
SATURDAY
SESSION 30
Obj: MINI-EVENT - 240 MINUTES


Set a Running Clock….


Training:
(1) Minute 1-60
5x Curtis P’s with 25# Dumbbells
30-foot Dumbbell Crawl
5x Pull Ups
Run 200m


(2) Minute 61-120
Ruck Run @ 40# + 10 lb Rubber Rifle/Sledge/Dumbbell

(3) Minute 121-180
5x Sandbag Toss & Chase @ 60#
5x Sandbag Getups @ 60#
Run 200m with Sandbag
5x Pull ups


(4) Minute 181-240
Run in IBA or 25# Weight Vest + 10# 10 lb Rubber Rifle/Sledge/Dumbbell


************
Sunday
TOTAL REST

Show More

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.