Rucking

The Secret to Getting Selected in SFAS? There Isn’t One

I know what you’re thinking,…” here’s this FOG (F***ing Old Guy) preaching again about being in the last hard class.” Okay, first let’s dispense with the myths and get right to the crux of the matter. Every Special Forces guy you will meet, regardless of era went thru the last hard class and everyone since then or before his was an absolute cakewalk.

It is true, ask anyone and you’ll bound to get the same answer. Years from now when some of you do get selected and sent to one of the Operational Groups, you’ll be doing the same thing. I swore back in the day, that I would never, ever do that. But then in my last year or so in the military, I was talking to a good friend of mine who was at the schoolhouse teaching SF medics and he was lamenting the quality of his latest class and we fell into the “man things were sure tougher when WE went thru the course.” Yikes!. “When did we turn into the old MFers that we used to make fun of?” But I digress

Passing Selection is the rite of passage for every Special Operations unit in the world. And that is why we are all here right? The courses are designed to be incredibly hard for a reason and a very good one. The operating environment that Special Operations many times must perform in is often extreme. Carrying a lot of gear on your back in the heat of Iraq, Syria or in the mountains of Afghanistan or 100 other places isn’t a walk in the park. And all the while you’ll have a determined, hardened enemy that is trying very hard to kill you.

So, we get all kinds of email from prospective Special Operations asking about what the secret is for getting selected and the magic elixir that’s required to pass. The short answer is, there isn’t one. It is so simple it is hard sometimes for young troops to get. So we’ll go thru the quick guide again and the first one is probably a total no-brainer.

Be in the Best Shape You Possibly Can Be: We’ve set out the physical training pieces that we’ve felt will help you prepare physically for the challenge that is ahead. And make no mistake you will be challenged. You will get smoked, rinsed off, dusted and do it all over again. There will be plenty of times where you are tired, hungry, beat up and mentally taxed. That is normal, it also is exactly what the course is designed to do, once you show up for selection.

But there is no reason to be in arguably the best shape in your life when you show up for selection. I know at times a lot of guys get hurt during their prep time and they are not all the way back by the time their class date begins. I’ve seen that as a cadre member and the only thing to do in Selection is to just gut it out the best way you can unless you are seriously injured, where you can’t do it. Then try to get your class date changed.

I was levied for SWC (Special Warfare Center), the schoolhouse while on a deployment to Central America back in the day. As soon as I got back, I was assigned to Selection and since I went thru the SFQC (Special Forces Qualification Course) in the days before SFAS, I had to attend the next class…the only issue? While down south I had got a case of dysentery and was still getting over it when reporting in …about 25 pounds light. Carrying the “Sandman” while having the screen door $hits isn’t the best way to go thru the course. So I feel your pain if you’ve had to endure the task with going thru Selection, while not at 100 percent thru no fault of your own.

Leave the Assessing to the Assessors: This is a big one and a total no-brainer. Far too many candidates take a look around themselves and the daunting task that is selection and psyche themselves right out of the course. They become so self-critical that they’ll convince themselves that they are doing terribly. It is a common trait among most successful people and many Special Operators that we are usually our own worst critics. But Selection isn’t the time for that part of your psyche to come out.

One class in SFAS, there was senior NCO who came from an LRSU unit and he positively smoked every run and ruck march during the course. But instead of being back in his unit where he was far out in front of every such event, in SFAS among many equally impressive troops, he wasn’t. He took it to mean he was performing substandardly when the total opposite was true. He self-assessed himself and did a poor job of it. He voluntarily withdrew until “I can get my shit together and come back to do the course right.”

You don’t know what or how the cadre is assessing you at any given time and that isn’t your job. To quote my favorite BB, “Do Your Job”. Let the cadre do theirs. If you’re still giving 100 percent every day and still standing there in the formation, that is all you should be worrying about. If you’re self-assessing yourself, you’ll be looking at a sad face in the mirror.

Remember, You Are Always Being Assessed: This will sound crazy perhaps but many of the candidates get off on the wrong foot on Day 1 and it can end up costing them down the road. Many of the young soldiers coming into Selection are focused on the physical side (which is good) but never forget that everything in Selection is evaluated which means…”everything”. And now I repeat it, (listen for the foot stomp as if in the classroom) “Assessment Never Ends”, you’ll hear this often. Remember it, file it away and don’t ever forget it.

You’ll be asked to take a battery of psychological tests and they’re quite lengthy. Some of the questions will seem odd (they are) and often make no sense. And you’ll get asked the same questions multiple times but it will be worded differently. It is designed that way to see if you’re telling the truth and taking it seriously. It is designed to identify potential psychopathic or sociopathic tendencies in some candidates.

While working at SFAS, there were a few, not a lot of soldiers who took this part of Selection as a joke, it isn’t. This isn’t the time to be cavalier or a smartass with your answers. It matters everything does. Not answering truthfully will raise its head in the test and it may ultimately cost you.

Another thing, from the time you sign in until the time that you sign out and return to your unit at the end of the course, you are being evaluated. Act like it and as if you under a microscope. There is no off time save for the few hours of sleep you’ll get.

Be a Team Player: This one is self-explanatory. Selection is an individual assessment conducted in a team environment. So yes, you’re being assessed as an individual. But part of that assessment and a VERY BIG part of it is how well you work within a team. Being part of a team is the very essence of what makes Special Operations and Special Forces in this case so successful.

Lone Wolves don’t cut it. You can ace every individual event but if you aren’t a team player, the cadre will notice and so will your peers. And peer evaluation can sink a soldier’s chances easily. Certain soldiers will have areas that they’re stronger in than their peers. A team player will recognize this and step up and help their teammates during team events. If they don’t help their teammates, then they’ll ultimately fail.

This is an area where many of the officers not selected ultimately fail. They perform very well when in charge of an event but balk at taking orders from lower-ranking candidates when it becomes their turn to lead an event. And “spotlight Rangers” who thrive when it is their turn in the box while being a leader, but then try to ghost into the background once it is over are easily spotted.

Don’t Be Late, Light, or Last: These three little sins are my favorites will get a candidate washed out and doing the duffel bag drag quicker than any other. And add a 4th, don’t be out of uniform. If there are 150 candidates standing there in PT gear and two guys show up are in fatigues, do you think that would fly?

You’re being assessed on your potential to be in one of the premier Special Operations units in the world. And showing up late ever or out of uniform isn’t the way to impress upon the cadre that you want to be there.

Unless things have changed drastically, at Selection the students are kept in the dark about what event is coming next until shortly before it happens. The cadre will update a dry erase board usually 15 minutes or so before the next event and will have the uniform that the candidates must be in. Most classes learn quickly to have a candidate from each hut placed outside near the board to keep everyone apprised of updates.

Being light is a cardinal sin and there is no excuse for it. Your rucksack has to weigh what they said it must weigh and it is always the weight specified without food and water. The instructors will always use the same scales that the candidates use so there will never be a discrepancy there. If the standard says 45 pounds, then 44 pounds,15 ounces is a fail. That doesn’t mean to go overboard either.

One winter class in SFAS, one candidate came in straggling at the rear. His rucksack weighed 75 pounds! That didn’t curry favor with the instructors, in fact, it had the opposite effect. Be safe, and err on the side of caution and be in the green but don’t overdo it. A pound or two over the limit won’t hurt you physically and gives the psychological reassurance that you’re well within the standards.

Being last is, next to being light the kiss of death in selection. One has to be pragmatic here. Do the math, the failure rate for selection is high, even those who make it to the very end of the course aren’t guaranteed to be selected, so being last in any event isn’t a good thing. But one event isn’t going to sink you or your chances if you do well in everything else.. We’ll expand on this more below but you never, ever want to be the last guy in at anything.

Ignore the Noise: The SFAS “rumor mill” used to kill me. There is something about Selection that turns good, troops into a ladies’ sewing circle. This goes right along with self-assessment. Listening to the rumor mill is an unnecessary drain on your energy and serves no purpose. And invariably the rumors are as wrong as the National Enquirer, to begin with unless you’re a fan of “Men in Black.”

Many nights, my bud Doug P. and I as well as other cadre members would move between the huts dressed as the candidates were and gauged their reactions to the training for the day. And to check to see if candidates were sleeping before lights out or eating in the barracks, (heel stomp…you’re always being assessed back up to #2). By the second week of the course, they rarely if ever noticed our presence as cadre.

And by far, the rumor mill was always the most entertaining. As the course went along the rumors always got better. By Team Week, many of the candidates were so burned out, we’d have long conversations with some and they never knew they were talking to cadre members.

My advice to candidates is to have a book handy. When the rumors start flying, save your energy and brain matter and read a book.

Sounds like a walk in the park right? And yeah, Don’t quit!

Photo: US Army

Prepping For Selection, the Right Way is the Only Way

This is the time of year when the Selection courses are in full swing and the guys…and gals who want to be part of Special Operations units are deciding to get ready and give it their best shot at becoming members in the best fraternity in the world.

The US military has embraced Special Operations Forces after many decades of hating on “elite units” and the services have a unified command structure to ensure they all work well with each other as well as conventional units. The services have plenty of specialized units with varying missions and each has their own specialties carved out thru years of intense training. Whether it be the Army, Navy, Air Force, or the Marines, each service has their own Special Operations Forces. And all of them are excellent.

For our purposes, we’re going to deal with the US Army Special Forces, popularly known as the “Green Berets.” Having been in Special Forces units for more than a decade in the military, it is easy to say, there’s no place better to be. But the rest of what you’ll read here will serve you well regardless of your choice of unit.

Some of you’ve may have already decided that Special Forces is for you and you’re getting ready to prep for SFAS and a chance to attend the Special Forces Qualification Course or “Q” course. Good. That’s the easy part.

First and most importantly, Is your head screwed on straight? Are you wanting to be SF to be a part of the best and willing to put everything into your choice? If so, then you’re definitely on the right track.

Now to dispel some myths. We’ve all heard the wives’ tales and myths of the Special Forces soldier, right? “You have to be 10-feet tall and bulletproof.” LOL, don’t laugh. “SF guys have to have the athletic ability and look like NFL players.” Having gone thru the Warrant Officer Candidate School at Ft. Rucker with a former defensive lineman for the NY Giants (but in a different MOS), I can tell you with 100 percent certainty, we looked nothing alike.

There isn’t any big secret about passing selection, in fact to those of us who worked out there the saying used to be, “the answer is so simple that it is hard.” It is all about you the individual. Selection is 70 percent mental and 30 percent physical. And not the reverse. You don’t have to look like an NFL linebacker to pass the course as I mentioned above. I certainly didn’t and the vast majority of guys I finished with didn’t either.

In fact, most of the guys who looked like that passed by the wayside, it becomes simply a matter of mind over matter. You will have to want it and won’t let anything stop you from reaching that ultimate goal. That may sound a little simplistic but that is it in a nutshell. So, after getting several emails about Selection and the tips of the trade to be selected…here they are…(Cue the Dating Game music and spin the board around. OK, I dated myself there.)

#1 – Don’t Ever Quit: There will be times when you are exhausted beyond belief, between either selection or the Q-course and that is when the SF guys get separated from the other guys who thought they wanted to be there.

Selection is a test of will, nothing more. Don’t let your mind play tricks on you and focus only on what you’re doing today. Get thru the day and don’t worry about what comes tomorrow. That doesn’t exist. Sometimes and during some training events, you can’t even look past the next few hours or smoke sessions. Be standing there when it is over, that may be your goal. Survive until lunch, if you get it. Be there at sundown when guys are dropping like flies all around you.

You’ll get no feedback from the cadre other than the stock “do the best you can”, and I for one think that’s the best way. Special Forces doesn’t want or need guys who must have constant reassurance. They want soldiers who will go the extra mile and keep on going. If the cadre members don’t tell you anything, then you’re good to go. When you think you’ve reached Hell…keep going. It WILL get hotter.

#2 – Prepare, Prepare, Prepare: Don’t come to Selection fresh from being a couch potato. There are plenty of guides on how to properly prepare for the rigors of the course and they all will get you into the arena. You don’t have to be the fastest runner, but it certainly won’t hurt. But the biggest obstacle in your path is your rucksack. Soldiers who can strap the big pain pill on and continue to drive on are what the cadre are looking for.

Soldiers who came from a light infantry or a Ranger battalion will have already mastered that art. For soldiers coming from a different background, that is where they are sailing into uncharted waters. And that is where the will to continue comes in. Even the most hardened troops get worn out and tired, that is what the course is designed to do.

If you want a good PT program, there are plenty of great ones on the internet. I am no professional physical trainer, but I did work at Selection so I believe I know what works. And this being our site, I will recommend our PT Training Program here:

I recall the adage that fatigue makes cowards of us all is quite telling but not entirely true. The Special Forces soldier won’t give in to his fatigue and keep on going. If you allow doubt to creep into your mind, you are already defeated. So tip #1 ties into tip #2. In my post-SF life, I’ve had the privilege of covering the NFL and one of the most intriguing people I’ve met is Bill Belichick the coach of the New England Patriots. He has stated that if a player is thinking about retiring, then he’s already retired. It is the same thing. If you allow doubt to creep into your mind, that little voice will screw you every time.

#3 – Don’t Worry About What the Instructors: As soldiers, we’ve been weaned on immediate feedback. As basic trainees or boots, everything you did was wrong. Forget all that. It’s over. Time to use your head, that is that lump three feet above your ass. Give it your all and when the event is over, forget it, it is in the past. Focus on the next one and try to do even better.

Too many times I saw candidates withdraw because of the lack of feedback from the instructors they took as a sign that the instructors want them to fail. Nothing could be further from the truth.

They’ve been where you are and experienced all the same things. They want to see you succeed. But only if you meet the standards. Then they’ll be happy to be standing next to you in the Regiment. You may not think so today, but you will see soon enough.

#4 The Gray Man: My views on this run counter what you’ll read everywhere else but here it is. And this is one of those subjects I feel strongly about so my take on this is a bit biased. So, you can take it for what it is, ignore it, or tell me to GFY.

You’ll hear many people tell you to be the “Gray Man” in SFAS, and if that means to you, just keeping a low profile while doing the best that you can, then that is fine. But to others it means trying to purposely fly under the radar, to hide behind the masses. You know who those types are, and you’ll find some in your class. Whenever as a Selection Cadre member, I’d see someone trying to ghost during team events and do just enough to get by while some guy was in the spotlight in being assessed in a leadership position, I’d evaluate that guy very poorly.

Everybody’s different. Certain guys (Many SF guys) are Type-A personalities and are demonstrative, take charge guys. Others are more quiet, low-key and lead by example types. Be yourself. The cadre will know by then which type you are. If you are a guy who by his nature is one of those personalities who motivates people by being a stud or by making people laugh (which we’ll get to), then do it. That is WHO you are. Every team needs those kinds of people and you won’t be judged harshly if that is who you truly are.

You came to Special Operations to be part of the top 1 percent in the military. That doesn’t mean to go beating your chest every time you accomplish anything. That will put a bullseye on your back quickly. And if you’re looking to slide under the radar in training, then you’ll do it on a team. As a cadre member, I didn’t evaluate too kindly on those trying that either. Screw the gray man, be yourself.

#5 Laugh Every Day and Find the Humor in Everything: One of the things we preach all the time is and #5 could easily be called “Embrace the Suck”. And that follows along with everything else It is going to be hard, it will suck. You WILL be tested and no doubt, you’ll have your dick (metaphorical, I know we have women now), dragging into the dirt at some point. But it doesn’t mean it can’t be fun or at times even funny.

There should be times every day when you find the humor in the crazy shit that you’ll be asked to do. And it will accomplish a couple of things. One is that it will break the tension that builds up during the course, especially as things progress. And it will surprisingly build your morale up, more than you’d believe…time for an SF anecdote.

Carrying some very heavy shit one day, I believe it was, by the weight of it, a section of a high-rise skyscraper, we slowly heaved it up and placed it on our rucks and immediately shrunk an inch. Yours truly wasn’t having a good day, I was sick with the flu, still had the remnants of dysentery from my last deployment and felt like a horse apple.

One of my buds looked over and said, “Steve, you just made a great face when you lifted that. You missed your calling bro…you should have gone into porn.”

Tension broken, we all laughed our butts off, and the rucks got lighter. The rest of the day was much easier.

Photo: US Army

Special Operations Forces Selection PT Preparation Week 15, Day 1

Sunday morning rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can without running.

Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. With a bunch of the heat of the warm weather finally upon us up here, you don’t want to become a heat casualty, even before the sun comes up. And if you do it will really set you back in your preparation.

UBRR Training:

Warm up

1 x 20 Pushups

1 x 20 Sit-ups

8-mile Rucksack march over varied terrain with a 45-pound minimum. Go as fast as you can without jogging. And mark your times in your workout log book.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 14, Day 4

Wednesday is a light Shoulders and Back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a rucksack march, and a swim with fatigues and boots.

These are three things that you’ll have to be able to do well to pass Selection. If your plans include being a Marine Raider or a Navy SEAL, then being a good swimmer and being more comfortable in the water with your gear on is a must.

UBRR Training:

More Preparation for the UBRR:

2 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

2 x 12 Lat Pulldowns, front

2 x 10 Dumbbell Side Raises

2 x 10 Dumbbell Front Raises

2 x 10 Dumbbell Arnold Press

2 x 8 Shoulder Shrugs

3-mile Run (24 minutes maximum)

3-mile Rucksack march (45-pound minimum, 45 minutes maximum)

100-meter swim in fatigues and boots

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 14, Day 1

Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can without running.

Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. It is possible that this 12-miler will be in the rain this morning, so we’ll get this one in with the rain jacket on.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

12-mile Rucksack march over varied terrain with a 45-pound minimum. Remember the standard is 3 hours…. With the threat of rain early, it is a good reminder that many of your gated events may be in bad weather or not in the greatest of conditions. Keep driving on.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 13, Day 4

Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots. If you can do all three of these things well, you will have the inside track for most of the Selection courses.

UBRR Training:

More Preparation for the UBRR:

2 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

2x 12 Lat Pulldowns, front

2 x 10 Dumbbell Side Raises

2 x 10 Dumbbell Front Raises

2 x 10 Dumbbell Arnold Press

2 x 8 Shoulder Shrugs

3-mile Run (24 minutes maximum)

3-mile Rucksack march (45-lb minimum, 45 minutes maximum)

300-meter swim in fatigues and boots (no time limit)

Stretch well after completion

Special Op’s Gear Review: Salomon XA Forces Mid-Boot

Okay, so anyone who knows me or has read any of my articles in the past knows that I am and have always been a huge Merrell fan. Owner of too many pairs to count, Merrells are my go-to boots for anything. But that may be subject to change.

I like to scan and read whatever is out there and have been intrigued with Salomon boots for quite some time. They are producing some of the most popular boots on the market and our troops, specifically our Special Operations Forces are wearing them more during their overseas tours.

Salomon is hardly a newcomer to the boot business, they began the company under François Salomon in 1947 in Annecy, Rhône-Alpes which is located on the southeastern border of France. Now the company produces some of the very best in a variety of options. Everything from water shoes, trail running, hiking, ski boots and of course the tactical boots which we tested recently.

We ordered a set of the Salomon XA Forces Mid-Boots thru Tactical Outfitters and have been putting them thru the paces for the past few days. We’ve probably put between 25-30 miles on them thus far, so we can’t yet comment on the durability of the boots but here’s what we’ve seen at this point and we’ll add more comments below.

Pros:

Lightweight
Versatile, can function in nearly any environment
No break-in time required…worn straight out of the box
Sturdy, with improved design for hikers and tactical users
Excellent tread design, sure footing everywhere
Speed laces and storage is a small but great feature
Ortholite Sockliner
Rubber toe cap and nice roomy toe-box
Breathe well (Non-Gortex Model)

Cons:

Runs about a half-size small
A bit pricey, but not outrageously so

So, with the preliminaries out of the way, let’s get to the meat and potatoes of the boot. Aesthetically speaking, the Salomon is a great looking boot right out of the box and their lightweight immediately stood out as these not only look the part but will cut down on weight and the clunkiness of some of the heavier boots on the market.

Based on Salomon’s iconic XA Pro 3D, the XA Force Mid has been designed for Special Operations and Law Enforcement units, they’ve increased the durability and have beefed up the outsole.

With the mid-length construction, the XA Forces are light but still provides good ankle stability and support. On your feet, they feel like a tactical running shoe, right out of the box with very minimal break-in time.

The Salomon Quicklace® system is a nice feature and the storage pocket at the top of the tongue is a favorite feature of mine. Obviously, the boots will never become untied and doesn’t it seem like your boots always become untied at the most inopportune time?

The outsole uses the company’s Contagrip® MD and is purported to provide long term durability along with their lug pattern which claims to work well on hard, smooth, soft or loose surfaces. Well, how did their claim hold up? Excellently. The trail we used has all of these surfaces… and more. Between hard packed dirt, to loose rocks and scree, to small sections of either paved or concrete roads that cut across the trail. With some exposed boulders on the side of the trail, we tried the boots grip on these as well and the results were very satisfactory.

With all of the rain, we’ve been experiencing this spring, there was plenty of wet grass and even wet logs to cross and our grip on all of those surfaces was excellent. While all of this was ongoing, our comfort inside the boots was also outstanding.

For the tactical users in the crowd, Salomon has beefed up the upper with a thick rubber panel which along with the curved area at the outsole seem designed for protecting the boots while fast-roping. One of the weak areas that were addressed in the new design was the area around the toe cap. I had read where that area was where the boots (as well as many other manufacturers) would separate. So, the company went from a double to a triple stitch.

The gusseted and nicely padded tongue keeps debris and crap from getting into the boot. It also keeps the tongue centered which can be a royal pain in the backside. The mesh and textile lining do help keep your feet cool, although I’ve found that it works better with a thin layer of socks. Wearing the thicker, wool socks I normally use while rucking got my feet just a tad warm after several miles but not too uncomfortable. We weren’t interested in the GoreTex version so we didn’t test the waterproof part of the equation.

After our initial testing of these boots, one would say they aced the test, obviously, we can’t remark on durability as the time we’ve had them is much too short. If there is one drawback to these, it is that you should probably order a pair a half-size larger. When wearing my wool socks, my foot was about touching the toe of the boot. With thinner, summer socks, it wasn’t an issue. And while the price is higher than some of their contemporaries, I don’t mind paying for quality. And you most definitely get what you pay for. However, with that being said, these are some tremendous, versatile, and comfortable boots. You can wear these boots hiking, on a trip to the range or even as a casual kicking around the town boot. For rucking, they come highly recommended. I can’t get enough of them…nuff said.

I have a feeling my MOABs, (which I’ve always been very biased toward) will be collecting dust this summer. The Salomon XA Forces are going to get a ton of work during the warm weather months.

I especially liked that Tactical Distributors included two little Army men in there. While as a former radio operator (18E), I liked the guy gabbing on the radio with a Mac-10, I’m more partial to the guy with the recoilless rifle. Because… who doesn’t like blowing stuff up?

Photos: Author

Special Operations Forces Selection PT Preparation Week 13, Day 3

Tuesdays are always our Leg Day at the gym followed by a 5-mile run. Begin with pull-ups, then squats, lunges, and the sled or Fireman’s carry followed by a 5-mile run.

You must build up your legs to carry you thru the course and beyond. Those are the muscles that tote the rucksack to the nth degree both in the course and in the Regiment. Stay hydrated and log your time in your workout notebook.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

1 x 25 ft. climbing ropes if they are available

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Squats 20-15-12 reps (lighter weight)

3 x 10 Deadlifts

4 x Sled push heavier weight (or Fireman’s Carry)

3 x 10 reps Dumbbell Lunges

3 x 20 Side Planks

5-Mile run (40-minute maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 13, Day 1

Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before beginning. Head out over varied terrain and try to go as fast as you can without running. Going to try to make it a little different by heading out in one direction for an hour by going as fast as you can. And then turning around and heading back the same way. How long did it take to get back?

Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there.

UBRR Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

2-hour Rucksack march over varied terrain with a 45-pound minimum. Go as hard and fast as you can in one direction for an hour. Then turn around and go back to the start point. And mark your distance in your workout log book. Should have been a minimum of 8 miles if you are sticking to the standard.

Stretch well after completion

Rucking for the SOF Candidate, “Wear it Until You Love it”

Recently we have revisited some of the basics of Land Navigation, one of the trio of the biggest obstacles that Special Operations candidates will face in their individual Selection courses. And now we’ll move on to the next one, and one we always get a lot of questions about. Rucking.

I look upon rucking just like any perishable skill in SOF. And a lot like shooting, it is one skill that requires a lot of practice and constant repetition to master. And it begins with a proper mindset. When wearing a rucksack, I think back to the film, “The Man in the Iron Mask” when King Louis XIV finds out he has a twin and places him in a prison wearing an iron mask so no one will realize there are two heirs to the throne. “Wear it until you love it,” Louis says… Sage advice

When it comes to rucking you will hear 100 different things from 100 different people. We all have our own tips of the trade and the vast majority of them are good. But I’ll share this; you have to find what works best for you. All that we’re doing here is just giving you the benefits of our own experiences and hopefully, these will be of value to you. But as a caveat, I’d be remiss in saying that what works for one man won’t necessarily work for everyone… So, with that in mind, let’s go.

Packing Your Ruck:

First up on the agenda is how your rucksack is packed. Sounds like a no-brainer…right? Not so fast. Like everything else, there is a right way and a wrong way to do it. A common mistake that many young guys make is to put the heavy stuff on the bottom of your ruck and then put the lighter stuff on top of that. Don’t do it.

Now in preparation training for Selection, your ruck doesn’t have to have a packing list with all of your tactical needs. The weight, the correct weight is the important factor here. And a really, really, really good rule of thumb is to err on the side of caution.

If the cadre members tell you to have a 45-pound ruck without food and water, that’s exactly what that means and when I say err on the side of caution, the sword cuts both ways. 44 pounds and 15 ounces won’t cut it and that will be really frowned upon… Yes, that means, it could be a show-stopper. We always would add about 2-3 pounds extra just to be safe.

But just as being smart about adding a couple of extra pounds to be in the safe zone, there is such a phenomenon as “too much of a good thing.” If the cadre says “45-lbs”, while 50 is okay, going out there with 75-80 is not. Trust me, you won’t get Brownie points or extra credit for it. So, don’t go overboard with it. As always, be smart.

Your weight should be packed up high between the shoulder blades. If your ruck has radio pouch up high, that is where the sandbag or weight plates belongs. I prefer sandbags because it will mold to your pack and back and doesn’t have any sharp edges that can rub you on a ruck.

The guys over at GoRUCK sell these nice molded plates that will do the trick and they take all the guesswork out of it. I’ve used weighted plates in the past. And when the gym starts running short of 45-pound plates, someone will complain. But as I mentioned previously, I like to use sandbags.

We’ve talked boots in several different pieces before, in Selection, you will have to wear what the cadre allows, so the high-speed boots may have to take a backseat until you reach an operational unit. In the Army, that means boots that are compliant with AR-670-1. However, I recently acquired a new pair of boots and we’ll post a review of those ASAP.

Water and hydration are always very important even on days like the last couple where it is cloudy and cool and threatening rain. So, stay hydrated and force yourself to keep sipping while on the trail. Keep your hydration up in pre-training and it will be easier to keep going once you are in the course.

The trail we’ve been using in a power line cut so it was up-down without much flat terrain involved. When rucking it is best to lean forward and getting the arm swing going from side to side rather than a typical running type swing back and forth.

This spring, it seems the tick population has exploded. One can scarcely take a step without several of the buggers attaching themselves to you. Last night I took my dog on a quick jaunt down the trail. After only about 300 yards, she was covered. I pulled 10 off of her forelegs and cut things short. So, check yourself frequently.

But I digress, let’s talk about getting some speed going. When it comes to increasing speed, I don’t recommend that you run with a rucksack on your back while in training. They’ll be times in your selection course or the qualification course that you’ll have to make up time or want to pick your pace, especially on the downhill slopes. At those times, you’re going to have to do what you must, but for our training purposes don’t do it. Learn to increase your speed without running. Running with a ruck will hurt your knees and back…take it from the guy with two arthritic knees.

I like to lengthen my stride on the downhill slopes, some guys will tell you the exact opposite. Again, find out what works for you and stick to it. But the bottom line is don’t resort to running to increase your speed. You’re going to have to learn to ruck quickly without running sooner or later, and there’s no time like the present.

The standard is a 15-minute mile pace to pass the courses, you should be aiming to go lower than that. We were keeping a 14:30 pace on one of our practical exercise videos, which means we’ll have to step it up as well. Back in the day, I used to maintain around a 13-minute per mile pace which would bring myself in with around 20-25 minutes to spare on a 12-miler. And I could keep that pace for a 20-miler.

On one certification 20-miler at Ft. Bragg, our team maintained a 13-minute mile pace for the entire length of the course and that was with two 7-8 minute breaks built in to change socks and catch a breather. Of course, since the movement wasn’t considered tactical and was mapped out along a road, our communications supervisor (18E) strapped a boom box atop his rucksack and we rocked to AC-DC and Metallica. Much better than the sound of boots scuffling for 20 miles. We ended up with the best time in the battalion that night…the staff when learning of the music…were not amused. Always look for an edge, right? And sometimes it is better to beg forgiveness than to ask permission.

If anyone ever has any questions, feel free to send them along to [email protected] and I’ll be glad to answer them and we may use it in our next article or video.

Photo courtesy of US Army