SFRE Training Plan
$89.00
• 7-Week Training Plan specifically to prepare for the SFRE
• Includes Focused Gate Work
• Rucking Intensive
• Includes mini-events and work capacity smoke sessions to prepare you for team events
• This training plan is one of the 450+ Plans included with an Athlete’s Subscription.
Description
Updated Oct 2024
PROGRAM OVERVIEW:
The following is a 7-week program designed specifically to help candidates prepare for the United States Army Special Forces Reserve 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 program follows a general format and gets progressively more difficult each week. Training is designed in a Monday – Saturday format, 5-6 days on, 1-2 days off. If you are unable to follow this format, complete the training sessions in order on the available days of the week. Do not skip ahead or around.
This program is designed to be completed exactly 7-weeks prior to attending SFRE. Week 7 of the plan is an unload/taper week.
TRAINING OVERVIEW:
- Mondays: PT Assessment or PT Assessment Intervals
- Tuesdays: 5-Mile Run Assessment or 5-Mile Interval Work
- Wednesdays: Ruck Volume Build or Ruck Intervals
- Thursdays: PT Assessment Intervals
- Fridays: Ruck Volume Build or Ruck Intervals
- Saturdays: Mini Event or Rest
- Sundays: Rest/Recovery
The PT Assessment and Pull-Ups:
The standard Army PFT consists of max hand release push-ups in two minutes, max pull ups, and a timed two-mile run.
Mini-Events:
One of the most challenging portions of the SF selection process is the grueling mini-events and team building exercises that candidates endure. These extended smoke sessions typically encompass a wide range of physical disciplines including, but not limited to rucking, land navigation, and calisthenics. You’ll complete increasing-duration mini events on three Saturdays during this training plan.
Ruck Training:
The first three weeks focus on building ruck volume to 12 Miles. The second half of the training program focuses on interval work to improve your ruck times. You will use the Ruck Interval Calculator to calculate your pace for the intervals sessions based off of your initial assessment.
Land Navigation:
Land navigation is a key skill required in the SF community and will likely be a component of SFRE. This is a fitness-focused training plan. If your land navigation skills are suspect, or rusty, we recommend you complete specific land navigation training prior to SFRE. You may include a land navigation component into your long Saturday rucks, if you so desire.
Running Intervals:
Throughout this program you will complete interval runs. For these intervals, you will run at prescribed paces. The plan has two running assessments: (1) The 2-Mile Run as part of the PT Assessment; (2) 5-Mile Run for Time. and your interval run paces will be determined by your most recent 2-mile or 5-mile running assessment.
The interval distances are shorter than your assessments, and the pace faster than your assessment pace. You’ll find these paces using our Run Calculator here: Running Calculator. All of your runs should be completed at the “Interval Pace” from the Running Calculator. This pace should be slightly challenging and work to develop the necessary aerobic conditioning and mental toughness to improve on the ACFT. For the intervals you will be using the “400m Interval Pace” and “800m Interval Pace” and “Per mile Interval Pace from the calculator.
TRAINING PROGRAM REQUIRED EQUIPMENT:
In order to complete this program, you’ll need the following 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 @ 55#
- 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
TRAINING ATTIRE:
We recommend you train in your required PT uniform. You may train in utilities at your own discretion, however, understand that it is likely some or most of the physical training sessions during the course may require you to wear the combat utility uniforms. We always recommend doing rucks in full combat utilities.
COMMON QUESTIONS:
How long will the sessions take?
Each of the training sessions is designed to take approximately 60 to 90 minutes to complete. Long Rucks and Mini-Events will take anywhere from 2 to 6 hours, thus the necessity to program them on Saturday.
I don’t have a full 7 weeks before SFRE. What do I do?
Start at the beginning of the plan and work your way through as far as you can before your start date. Don’t skip ahead.
Unfamiliar Exercises?
All exercises are hyperlinked to demonstrations
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
SESSION 1
Objective: PT Assessment #1
Warm Up:
3 Rounds:
- 5x Hand Release Push Ups
- 2x Pull Up
- 4x 25m Shuttle
- Instep Stretch
- Lat + Pec Stretch
Training:
- Max Hand Release Push Ups - in 2 Minutes
- Note: Rest position is in the front leaning rest position (high plank)
- Rest 2 Minutes Between Events
- Max Pull Ups
- Rest 5 Minutes
- Run 2 Miles for Time
Record All Scores
SESSION 2
Objective: Ruck Assessment
Warm Up:
2 Rounds:
- 200m Run
- Hip Flexor Stretch
- Shoulder Sweep
Training:
- Run 5 miles for Time - PT Gear
- Record Finish Time
SESSION 3
Objective: Ruck Assessment
Warm Up:
Training:
- Ruck 6 Miles for Time
- Aim for a Sub-15 Minute per Mile Pace. We will build rucking volume over the next 3 weeks.
- Load: 55# Dry + 10lb Rubber Rifle/Sledge/Dumbbell
SESSION 4
Objective: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds:
- 200m Run - easy pace
- 10x Push Ups
- 10x Squats
- 10x Sit Ups
- Instep Stretch
Training:
8 Rounds for Time:
- 3x Sandbag Craig Special @ 60#
- 200m Run with Sandbag
- 3x Scotty Bobs @ 25#
15 Minute Grind:
- 50m Sandbag Bear Hug Walk - 60#
- 5x Sandbag Kneeling Half Moons - 60#
- 50m Sandbag Hold And Farmer’s Carry - 60#
- 20/20 Standing Founder
Grind = work steadily not frantically for the prescribed time or rounds. Pace yourself, but don’t stop to rest.
3 Rounds:
- Pec & Lat Stretch
- Foam Roll Quads/Low Back
SESSION 5
Objective: PT Assessment Work
Warm Up:
3 Rounds:
- 5x Hand Release Push Ups
- 2x Pull Up
- 4x 25m Shuttle
- Instep Stretch
- Lat + Pec Stretch
Training:
6 Rounds, Every 75 Seconds:
- 30% Hand Release Push Ups - from SESSION 1’s PT Assessment
Example: You scored 50x HRPU on your PT Assessment #1.
50 x .3 = 15
With the 75 second clock running, complete 15x HRPU’s. Whatever time remaining is your rest. Repeat this for 6 rounds.
6 Rounds Every 75 seconds:
- 30% Max Pull Up - from SESSION 1’s PT Assessment
Example: You scored 12x Pull Ups on your PT Assessment #1.
12 x .3 = 3.6 ... Round Up to 4
With the 75 second clock running, complete 4x Pull Ups. Whatever time remaining is your rest. Repeat this for 6 rounds.
4 Rounds:
- 800m Interval Run - Use your SESSION 1 2-Mile Assessment and the Run Calculator to find your goal pace and rest intervals
2 Rounds:
- Toe Touch Complex
- 5x Shoulder Dislocates
SESSION 6
Objective: Mini Event
Warm Up:
Training:
- 30 Minutes
- Ruck Run @ 55# + 10lb Rubber Rifle/Sledge/Dumbbell
20 Minute AMRAP:
- 5x Sandbag Pick & Carry - 60#
- 5x Sandbag Getups @ 60#
- 5x Pull Ups
Drop your Ruck for this section.
- 30 Minutes
- Ruck Run @ 55# + 10lb Rubber Rifle/Sledge/Dumbbell
Testimonials
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"I just wanted to say I think you guy's are great. I purchased, as you know, your SFRE training plan and i was successful my first time at SFRE last weekend (I got my welcome letter and am currently going through the administrative hurdles to transfer to the group). So now I'm currently building my game plan for the next 12 months I have until I have to go to SFAS and pass. I have 12 months as a member of the training team to be told I'm ready to go to SFAS. Grip strength, cardio speed and endurance are the 3 things i need most improvement on. my ruck time is optimal and i meet the minimum 2 mile and 5 mile run times at this moment. the current goal of mine is to be ready for SFAS in 6 months just in case i dont make it through so that i will have time for another training cycle this year to go again."
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