|Preparatory Physical Training (PT) for Special Forces Assessment
& Selection (SFAS)
USA JFK SWCS Preparatory
The purpose of this information
is to assist prospective SFAS candidates in attaining and
maintaining a high state of physical fitness prior to attendance
at the U.S. Army John F. Kennedy Special Warfare Center and
School (USAJFKSWCS) SFAS Program and subsequently the SFQC.
This program is physically and
mentally demanding. To accomplish physical-related goals set by
SFAS, applicants must be in good physical condition upon arrival
at Fort Bragg. Soldiers attending the SFAS Course will perform
physical tasks that will require them to climb obstacles (by use
of a rope) 20 to 30 feet high, swim while in uniform, and travel
great distances cross-country while carrying a rucksack with a
minimum of 45 pounds. The SFAS Course requires upper and lower
body strength and physical endurance to accomplish daily
physical-oriented goals on a continuous basis for 21 days. Below
is a recommendation- mended 5-week PT program consisting of
realistic physical and mental goals relative to physical
requirements set by the USAJFKSWCS SFAS committee (if you have
time, work out more than 5 weeks poor to arrival).
Stages of physical fitness.
Attaining physical fitness is not
an overnight process; the body must go through three stages:
The first is the toughening stage
which lasts about 2 weeks. During this time the body goes
through a soreness and recovery period. When a muscle with poor
blood supply (such as a weak muscle) is exercised, the waste
products produced by the exercise collect faster than the blood
can remove them. This acid waste builds up in the muscle tissue
and irritates the nerve in the muscle fiber causing soreness. As
the exercise continues, the body is able to circulate the blood
more rapidly through the muscles and remove the waste material,
which causes soreness to disappear.
The slow improvement stage is the
second stage in attaining physical fitness. As the body passes
through the toughening stage and continues into the slow
improvement stage, the volume of blood circulating in the muscle
increases and the body functions more efficiently. In the first
few weeks the improvement is rapid, but as a higher level of
skill and conditioning is reached, the improvement becomes less
noticeable. The body reaches its maximum level of performance
between 6 and 10 weeks. The intensity of the program and
individual differences account for the variance in time.
The sustaining stage is the third
stage during which physical fitness is maintained. It is
necessary to continue exercising at approximately the same
intensity to retain the condition developed. Physical workouts.
Physical workouts should be
conducted a minimum of 4 days a week; work out hard one day,
easy the next. A hard and easy workout concept will allow
maximum effort for overloading both the muscle groups and cardio
respiratory system; it will also prevent injury and stagnation
in the program. For example: Monday, Wednesday, and Friday--Hard
workouts (overloading of muscles) (Saturday used for extra long
workouts). Sunday, Tuesday, and Thursday--Easy workouts. This is
the time to practice swimming and work on overall fitness;
sprints, pull-ups, push-ups, and especially stretching.
Prior to each workout, 10 to 15
minutes should be devoted to performing stretching exercises.
Additionally, the USAJFKSWCS Surgeon recommends a well-balanced
diet be incorporated with this recommended PT program and that
daily fluid (water) intake be increased.
- PLEASE READ
|This page is an
unofficial document and does not represent information
endorsed by the United States Government, the United
States Special Operations Command or the United States
Army Special Operations Command. However, most
information is derived from those sources and has been
checked for accuracy. For comments, questions, and
suggestions, please go to the Communications
Gunnery Network - SOF