How To GET SELECTED - AEROBIC CONDITIONING - RUNNING + RUCKING

Regardless of which special operations career path you aspire to join - whether it’s Navy SEALs, Green Berets, Army Rangers, or Air Force PJs, the process will be long and grueling. To be successful, candidates must be in peak physical shape across the full spectrum of fitness - a big base of strength for carrying heavy loads, muscle mass for injury prevention to enable that strength, muscular endurance to perform repeated bouts of exercise, and endurance to run and ruck for miles.
Free Program 👉 www.sofprepcoach.com/free-stuff
Video Chapters:
0:00 - Introduction
1:12 - Aerobic Conditioning
2:01 - The Goal
3:19 - How to Build an Aerobic Base?
3:43 - Don't do THIS
4:09 - Running + Rucking Program
1 on 1 Coaching:
Military Fitness 👉 sofprepcoach.com/coaching
General Fitness 👉 sofprepcoach.com/fitness-coac...
Whether a candidate is training for BUD/S to become a Navy SEAL, or Air Force Special Warfare Candidate Course to become a Pararescueman (PJ), Combat Controller (CCT), Special Reconnaissance Operator (SR), Special Tactics Officer (STO), Combat Rescue Officer (CRO), or going to selection to become a Marine MARSOC Recon/Raider, or even preparing for the long walk to join CAG/DELTA, they will be surprised to learn these statistics.
Background Music Credit - Music by Conboy, / andrewconboy
Video Credit - 519SFG

[@SOFPrepCoach]

Watch Part 2 of How To Get Selected - MAX STRENGTH - kzbin.info/www/bejne/gZLZaqeqp7uDgbc

[@jacktoy3032]

Lifting weights should include strengthening the calves and Tibialis anterior muscles. Other leg muscle strengthening exercises should also be part of the focus, especially for forestall any knee pain.

[@Ferdrew-rp5ey]

Which ones do you recommend ?! 😊☺️💯💪

[@low-budgefudge2164]

@@Ferdrew-rp5ey Leg Press Calf Raises(or Machine calf raises or barbell calf raises) and then for strengthening the tibialis, buy a tibialis bar, some weight plates and then doing tibialis raises(or you can simply use a kettlebell at your gym and do tibialis raises)

[@bradz9413]

Donkey calf raises are better for preventing running injury. Just make sure overload is progressive.

[@jonklein7130]

I wish I would have known that many years ago. I now work both calf and anterior muscle ever day bye to shin splints

[@georgewashington7982]

One leg strength workouts will prevent knee pain too

[@IffyEdem]

Zone 2 running; helped me improve my 2 mile in 5-6 weeks and got me to 14:07 for my last ACFT in basic training. Have contact with an SF officer that gave me the same zone 2 information

[@ProSportGaming]

Glad your back!

[@mritaci15]

YESS!!! thanks for uploading again missed your videos

[@thijs5931]

I'm excited for the next videos!

[@vinniciuselion4544]

great channel, thx

[@iDropKickBabys]

Glad to see you're uploading again, really enjoy your content! Do you have any recommendations on HR push-up & sit-up progression programs?

[@jt.8144]

lol .Use your common sense. Do what you can MAX and EVOLVE from there. ( internet generation)

[@jonklein7130]

Very good video

[@ms6801]

Where were you all in 1988 when I was going through…lol. SFAS had not begun in early 88….great information

[@JanCzasami]

good video

[@MrBenjamess]

Hi, love the vid, really useful info for any aspiring elite athlete! To prevent worsening a minor posterior tibialis injury/shin splints, I have recently switched some of my cardio to a bike as you suggested. I was wondering what you'd suggest as good time/distance goals on the bike? As I'm unlikely to actually run 30 miles per week at the moment but would like to continue to develop. Thanks and looking forward to the next videos!

[@SOFPrepCoach]

You can do a similar workout on the bike that you would do running. For example, if it’s 4 x 400 intervals running do 4 x 1:30 hard on the bike. Since you’ll be less efficient on the bike, I would add an extended Z2 cool down after your main sets

[@kylehouston5614]

Could you give an example of dropping to 3 hours running per week when you hit that 9 minute zone 2 1:30 goal

[@tyroneli2770]

Great video! What would the weekly routine look like once an athlete has hit that 9 min mile for 90 min @zone 2 ability and you want to dial back aerobic training? What workouts would you cut out or replace to get to that maintenance schedule?

[@SOFPrepCoach]

Hard to give a general answer here because it depends on how far out you are from selection and what your goals are when dialing back the aerobic training. The focus coming out of a base building cycle could be to get stronger, improve the 2/5 mile times, improve rucking, etc. Here's generally how it would look As a general rule, you want to maintain a minimum of 3 endurance sessions per week. We would maintain the short-distance and tempo/threshold run and continue to hit those HARD. The third session would be a zone 2 session to maintain the aerobic gains you built during your base phase. If you have an HR monitor, it helps to be able to ensure you're time is at least staying flat in the months you deprioritize zone 2 work. Since you're dropping the zone 2 volume, it's key to keep the intensity high in the intervals and tempo/threshold sessions. As you drop the zone 2 work, you will feel fatigue levels drop and energy levels go up. This is perfect time to reveal the aerobic gains you have made and transfer them into significant improvements in your 2 and 5 mile times.

[@andrewlohr6697]

Currently running 5x a week. Yesterday's run 7 miles: first mile 10:43, second mile 9:56, third mile 9:19, fourth mile 8:42, fifth mile 8:03, sixth mile 7:40, seventh mile 7:43. I am at 30 miles per week. Currently hitting 55 perfect form pushups in 2 minutes, 10 perfect form pullups without dropping, 60 situps perfect form in 2 minutes. I am currently stuck in a limbo when it comes to calisthenics. I can crank out pushups, situps, and pullups for over an hour session. However when it comes to performing the 2 minute sessions I hit a brick wall. not sure what to do. 5'7'' 24 years old 150lbs. Not too concerned about my running.. as time keeps falling off and i am currently in only week 2 of my new 10 week plan. Should be right around 45-ish miles per week by the end of the 10 week plan. Looking to go officer. Need to gain a few pounds as well. One thing in my favor is volume. I can hit a 7-10 miler, swim, and lift in a day for consecutive days.

[@Nebula-yq7ge]

Add strength training to your routine. Tactical Barbell has a good program for getting strong without the hypertrophy. Essentially the higher the weight you can push or pull the easier it becomes to push or pull your body weight during calisthenics.

[@davidedelvecchio1828]

Suggestions about the type of rucksack?

[@BoomBoomChicky]

As a tall fat guy trying to change careers through the vehicle of the military, I have been using C25K, two ruck days, and one sandbag/calisthenics day per week. The progressive overload comes from following the C25K progression, adding reps or using harder variations of the sandbag/calisthenics, and for rucking one day is short 1/4 sections for pace, and the other is a half hour out, half our back distance check. Both ruck days are with a 40# sandbag in my Alice ruck. Trying to eat under 2200 calories a day, some days I am able to eat under 1500, and being a former extreme fat fuck of 415 pounds, now in the 340s, some weeks I can manage to lose four pounds, some one to two. My big thing is, aside from the weight, is that I am 28 and will be an 'old man'- how much above the standard for an 18 year old will I have to perform to show whatever eyes are looking that I am worth it? And how could I train for that using sandbags (40,50,100,150), kettlebells (25 and 50) and my ruck?

[@SOFPrepCoach]

The standard is the standard regardless of age Keep it up.

[@terryfranklin9000]

Hey man I’m 29, not nearly as big as you starting out, I’m 5’ 10” and about 220 but it sounds like you may be a step ahead of me in your aerobic endurance. Never was too good at that but I’m changing that. Glad to see I’m not the only old guy crazy enough to try to go to SF at this age! Maybe we’ll bump into one another someday

[@mjp-bi3re]

I have had some Achilles tendon issues lately. However, I am able to do weighted stair carries with 75 lbs.in a vest. I simply take full and proper steps for 30 minutes. After a few weeks, my mile time dropped. Any thoughts are appreciated.

[@phantomskull1874]

Hows my Training program ? Where do I need to adjust? Monday Morning - 7km run Night - Full Body Session (Heavy) Tuesday Morning - 4km run Night - Muay Thai Wednesday Night - Full Body Session (Moderate) Thursday Morning - 7km run Night - Muay Thay Friday Morning - 4km run Night - Full Body session (Light) + Muay Thai Sat/Sun - Rest Full Body Session for Mon/Wed/Fri Bench B/O Rows Pullups Squats/Deadlifts Military Press Running 7km - 50mins(best timing) 4km - 28mins (best timing)

[@TwizzyTwan]

Where are you all located and how can I book a coach?

[@tyler.g2365]

Ive been running 40 miles a week for a while,32 are slow easy aerobic runs (10:00 or 10:30 pace) while the other 8 miles are intervals and goal pace work.Will I eventually get faster if I keep doing this?

[@PewPewFig]

Number one thing to pass os SARMs... performance enhancements are used by 99.9% of guys at selection, dont be the only one who doesnt get an unfair advantage. It is a competition after all.

[@SOFPrepCoach]

This is absolutely not true

[@PewPewFig]

@@SOFPrepCoach I understand it probably isn't the number 1 thing, I was exaggerating, but being at SWCS, that was the culture, didn't meet a single guy that hadn't done a cycle of something as part of their prep, I think it needs to be talked about more.

[@cyber_crypto]

Yup homi is telling the truth, same with AF Special Warfare (CCT, STO & TACP). I am not advocating for PED use just saying the use is rampant.

[@kadamalein2939]

May I ask somebody who knows their way around how important is agility in the armed forces? I am generally not a very flexible person and I was wondering whether that may be an issue. (I am doing just fine with running, rucking, strength and any other discipline.)

[@mintoness62]

Flexibility all around leads to being a healthier individual, 15 to maybe 30 minutes a day over time is all you need, compound interest. Being less tight and more flexible also improves your performance, a loose muscle has more power and strength than a tight one. Lastly, wouldn't want to be put in a precarious situation and be injured when you could have avoided it if that range of motion was normal for you. A good reason to stretch

[@kylehouston5614]

When is part 2 and 3 dropping?

[@SOFPrepCoach]

In the next few weeks. Stay tuned

[@kylehouston5614]

Would the 3 part series also apply to training for buds?

[@SOFPrepCoach]

Yes

[@jakegrey9496]

What are the top 5 strength exercises to decrease the chance of injuries - i.e. Squats?

[@SOFPrepCoach]

I recommend starting with the strength template in the video. Why limit yourself to 5 exercises?

[@ck1176]

Also, if I’m new to rucking is there anything wrong with my long run day consisting of 30-60 min of rucking followed by around an hour run?

[@SOFPrepCoach]

It depends on what your long run day looks like now. I would not exceed the total duration of your current long run day. So, if your long run now is 90 minutes, don't exceed 90 minutes total between running and rucking on your first day.

[@TheArizonaRanger.]

My best advice for rucking is don't rush it. I remember in basic training our first ruck was something simple like 2 miles with 25lbs, and I thought I was gonna die. Now I regularly stride out 12:30 mile pace with 55lbs on my easy days.

[@ck1176]

​@@TheArizonaRanger. wow, 12:30 pace without trotting/jogging is really impressive

[@TheArizonaRanger.]

@ck1176 I'm 6'4" so striding is fairly easy for me. I know dudes who do sub 2 hour 12 miles that can't keep up with my walking pace without starting to ruck run. I'm just fortunate 😂.

[@EnclavePropagandist]

I did a 7 mile ruck in about 1 Hour and 40 mins followed by a 5 mile run in 60 mins. You should alternate between doing a long ruck March and long easy run then on another day do a long ruck or short ruck and do a hard run day. Start with one mile and increase it between 0.25-0.50 miles each two weeks or so depending on your ability and timeline. If you’re not experienced in a whole lot of cardio, just work up to it and always do some dynamic stretching before and static stretching/mobility workouts after your ruck/runs. You’ll eventually get some overuse injuries and some blisters on your feet that will go away in time if you’re properly recovering. Just take care of your body and listen to it before you exert yourself. Remember, one muscle strain can slow/halt your training for days, weeks or even months. Good luck and take care.

[@senpaisavior6125]

what are some good ways to carry water on an endurance run?

[@isaacwoodruff5568]

A handheld waterbottle with a strap or small camelback work well for me!

[@Proeliator07]

How quickly would you expect to see aerobic conditioning/pace to improve before you'd say the training is inappropriate/ineffective? Say, using your example of the candidate with no physical training background running a 10min/mi, how many months/years would you think it would take them to run a 9min/mi for 60+mins easily?

[@SOFPrepCoach]

First, a 10min/mile Z2 pace is still solid. An untrained person Z2 would be a walking or fast walking pace. The aerobic gains are going to be very slow. If weight and weather are constant, over 6 weeks I would expect to see some slight improvement. It may just be 5-10 seconds/mile faster. It could be more though. Let’s say over 6 weeks the Z2 pace is the same, but the athlete has gained 3lbs and added 40lbs to his squat, bench, and deadlift. That is still progress. There are a lot of variables to consider

[@SOFPrepCoach]

Great question

[@rosebudthehuntindawg7749]

Im 16 and my parents are signing for me when in 17 i currently run a 730 mile and im working on pull ups push ups etc. What do i need to strengthen to join this community is running 5 miles and rucking everyday to far how should i assemble a schedule my weight is 210 im 6'3 i have 3 months till i can enlist. thank you sir.

[@user-uj8vm5wu8z]

2 weeks out from basic training…. Running a 8 min mile…. What type of training should I focus on to improve as much as possible before I ship out.

[@Halo47143]

I do a 12:08 2 miler and 34:24 5 miler, treadmill runs Force you to Maintain and uncomfortably fast pace, assault bike intervals and long distance hilly runs

[@Matt_Alaric]

At 2 weeks out i think it's a bit late to be worrying about that. Just make sure you're fully rested for when you arrive.

[@Laocoon283]

Too late lol. 2 weeks isn't enough time to improve anything.

[@samadhistrength]

65lb rucksack(weighed to be sure), 10.25 miles in 2hrs 20mins, that's a 13:45 pace. Done in Army Spec combat boots. How to progress from there? I just rocked up and did this with friends during training, no real prep. Just lifting and running as separate disciplines.

[@SOFPrepCoach]

This is a great case study of why rucking isn’t the best way to get better at rucking. Good rucking is possible through a foundation of strength and endurance Check out this article for general recommendations. Make sure you build up volume slowly - sfnationalguard.com/rucking-program-for-special-forces/

[@samadhistrength]

@sofprepguy That's what I kept telling everyone! I seriously rucked once (1x, that ruck I was alluding to in my original comment) in 6 months using a mixture of trotting and walking, got a pretty decent result. Strictly Heavy compound strength training and about 14 miles per week of running. So many guys in the military sleep on the serious lifting, it's a game changer.

[@TyMcLeod]

@@samadhistrength What compound movements are you using ? Dead lifts and squats? Also how frequently are you rucking and what distance? It would be really helpful my brother.

[@samadhistrength]

@TyMcLeod squats, deadlifts, bench, OHP, weighted chin ups, etc. All their assistance exercises too. Takes a long time. Use a full range motion. Also for rucking, the magic is in the training of cardio endurance and intensity alongside lifting. You need to treat them as separate disciplines but train them both within the training week and cycle. Preferably on different days. @sofprepguy probably would know best, he's the expert!

[@TyMcLeod]

@@samadhistrength thank you sir!

[@Smogytho]

Do you think it would be possible to do the weightlifting program and the running program together? If so, how would you incorporate both in the week.?

[@SOFPrepCoach]

Part 4 of the series will cover this

[@Smogytho]

@sofprepguy thank you, hope it comes out soon. I recently started endurance training more, but strength training I'm struggling to put into a 7-day program. Don't wanna overdo it cause I'm starting in the running department, so yea. Haha

[@SOFPrepCoach]

It will be out later this week

[@hotmetal459]

My last ruck was 8miles In around 2hrs. My Achilles tendon was sore for two or three days after. Should I drop ruck weight, slow my pace, drop mileage, or continue as is until my tendons are used to the workload?

[@speck6180]

I did the same and now I have plantar fasciitis, you want to be really careful when your Achilles and calves start to get tight, make sure you are stretching your calves. That’s the reason for the right Achilles most likely,

[@SOFPrepCoach]

Once your achilles is recovered, I would start back up rucking 45-60min sessions with 40lbs and build from there. Check this video for form - kzbin.info/www/bejne/mWWciWehic6tm7ssi=iBktwtXFlF_b_Je2 Especially if you’re more than several months out, there’s no need to rush. Slow, steady, strong, and injury-free wins every time

[@ritzafit9544]

Im assuming this also applies to option 40 candidates looking at the 75th?

[@SOFPrepCoach]

Yes

[@cliffcox7643]

Sir, im a 58 year old cyclist, andbwantbto win races. But need my aerobic fitness UP. The bike alone is not doing it for me. Many fast cyclist are runners, that is what brought me here. I tried runningvfor 30 min and had to stip twice. Felt like i was dying. My pace was 9.5 min

[@jaylin1048]

Hello, I’m currently at 35miles each week with a low 8 minute pace (very comfortably), but I have been losing a lot of weights even with lifting 3-4 times a week, and suggestions on how to modify my trading so i can have some muscle to actually lift?

[@SOFPrepCoach]

Do your lifting before your running, drop the mileage a bit, and eat more

[@SemperFi-hu3kx]

How do we get signed up and get a tailored program?

[@SOFPrepCoach]

You can submit an inquiry but to clarify I don't do "programs". My approach is one on one personalized coaching - daily workout adjustments, form review, and 24/7 access. I expect full commitment and transparency from the athletes I coach, just like they expect dedication and accountability from me in return. Here's the link - form.typeform.com/to/R1yxLow9

[@rileyjacobson1016]

I’ve been hitting the gym for almost 4 years now so I’m pretty strong but I’ve never really done cardio. I get out of breath and winded after about 3 minutes (not even a joke btw), am I doing something wrong and is there a way I can make that go away because if it wasn’t for that I could run for a while.

[@SOFPrepCoach]

Try doing cardio. You will get better at it.

[@CodySiesta]

Recommendations for someone who is 60 lbs overweight with terrible capacity, but has decided that special operations is what they want to do with their life? Like where to even start?

[@SOFPrepCoach]

If you are serious, you can fill out this coaching form - sfnationalguard.com/1-on-1-coaching/

[@crazydutchman8732]

I messed up at the shin splint part😞

[@geyonnijames7078]

thats okay! just replace running with biking or swimming, then foam roll your shins 1-2mins 3-6 days a week.

[@akun10years10]

Is having collapsed foot arch (flat foot) automatically rejected?

[@SOFPrepCoach]

Talk to a recruiter 👍

[@mase6206]

how long generally does it take to get faster run times and more endurance? ive been training my running for almost 2 months now and ive been noticing i had really bad shin splints because i have flat feet and the shoes i was wearing didnt support my arches well enough. my ruck time is pretty good im 6’2 and trained with weights a lot this past year, my carry capacity is pretty good its just my run time. im curious because i have been talking to a recruiter and plan on joining soon and ive been discussing option 40 contract.

[@thesinister7676]

Run more miles and run slow than going beyond your fitness. You have to maintain pace. Mid run, you up the pace and try to move your legs. Cadence matters

[@thesinister7676]

Oh and it takes awhile to get to the point where you want your endurance and stamina to be. Run more miles and ud be good. Took me 3 years to actually get good at running Christ..

[@mase6206]

@@thesinister7676 thanks for the feedback man. i think im probably going to be leaving sometime next month. just gonna try my hardest

[@thesinister7676]

@@mase6206 Yea dude, also I heard that basic training will make you more faster because of the amount you’re running “take it as a grain of salt” but that’s what I’ve heard. Overall, just run more and more very steady. It’s time to roll!

[@mase6206]

@@thesinister7676 hell yeah man. im going in to talk to my recruiter in an hour.

[@TyMcLeod]

How would a 90 minute run describe my cardio at an avg pace 12'44 mile, at 159 Heart rate per minute. I still have at least 6 months before I would have to ship.

[@SOFPrepCoach]

That’s a solid starting point. Just stay consistent and monitor how that number changes. If you’re training properly, you will see the pace going down at the same heart rate

[@michaelt2596]

I still don’t understand how you build strength, and an aerobic base at the same time.

[@SOFPrepCoach]

Pt 2 is on building strength. Pt 3 discusses selection-specific training. Pt 4 outlines how to do them at the same time

[@marshalllapenta7656]

What about Swimming after Running?

[@SOFPrepCoach]

If you’re swimming, add it Tuesday, Thursday, and Saturday. After running is a good idea on Saturday.

[@marshalllapenta7656]

I don't have my run tracker app numbers with me, I would go running for 60 minutes. Then after running I would do laps in the pool. Another question about running what about elevation or hills? Another question? What about wearing 2 pairs of socks while running? Another question? What about after running you roll your feet with a tennis ball?@@SOFPrepCoach

[@MCHH-ml2qq]

180lbs rucksack my best friend, my only friend...😂😭

[@tier1turks]

Pls work with bodyweight, heavy lifting is sooo useless for Military Selection.

[@david52875]

Lol, lmao even