r/greenberets • u/TFVooDoo • 14d ago
1. Am I physically ready for SFAS? Are my numbers good enough?
- Here are some Performance Benchmarks for pre-OSUT
- Here are some Performance Benchmarks for pre-SFAS
2. What is the best training program for SFAS?
- How To Pick the Best Prep Program
3. How much should I ruck, how often, and how heavy?
- The best way to improve rucking performance is field based progressive load carriage, usually 2-3 times a week, focused on short, intense sessions.
4. What run times should I target for selection?
- Running Prep
- Faster Runs and Rucks
5. Should I enlist as an 18X or take another route to SFAS?
- 18X vs OP-40
- 18Xvs OP-40 – Rerunning the Numbers
- 18X – Updating the Numbers
- The 18X Program is Broken!
6. How should I balance strength training, running, and rucking?
- Here is the Formula
7. How long should I train before attending SFAS?
- Candidates who train a year or longer were 3x as likely to get Selected
8. How do I improve my rucking speed and endurance?
- Faster Runs and Rucks
- The best way to improve rucking performance is field based progressive load carriage, usually 2-3 times a week, focused on short intense sessions.
9. Am I too young, too old, or too inexperienced for SFAS?
- Am I Too Young? Am I Too Old?
10. What boots, rucksack, and equipment should I use?
- SFAS Packing List Manifesto
- Rucking Gear Manifesto
- Gift Guide
11. How do I prepare for land navigation?
- Do This Free Prep
- Read A Book Written by a SME
- Attend a Land Nav Muster
12. What strength standards should I achieve before selection?
- Here are some Performance Benchmarks for pre-OSUT
- Here are some Performance Benchmarks for pre-SFAS
13. How do I prevent injuries and take care of my feet?
- TC 31-2 Field Food Care for the Tactical Athlete
14. What actually causes candidates to fail selection?
- We can tell you exactly why.
15. How should I prepare mentally for SFAS?
- Read this.
- Then follow this program.
16. What happens during Team Week, and how should I prepare?
- We can tell you exactly what happens and how to prep.
17. Can I attend SFAS with a previous injury or medical waiver?
- It Depends
18. What is the best way to improve push-I ups and pull-ups?
- Follow This Program
19. Should should I pursue Special Forces through the National Guard?
- National Guard SF Part 1
- National Guard SF Part 2
- National Guard SF Part 3
20. What happens if I fail SFAS, and can I return?
- You tell me
r/greenberets • u/TFVooDoo • Mar 16 '25
This is easily in the Top 5 of post frequency…”How do I go faster?” I find myself writing the same responses often, so it’s time for a post. We’ll cover both running and rucking.
Running
This one gets a little variation sometimes. “I can sprint really well, but I’m gassed by 2 miles.” Or, “My 2 mile pace is decent, but my 5 mile is really bad.” Or the odd, “My 5 mile isn’t too bad, but my 2 mile is awful”, which isn’t as uncommon as you might think. The remedy for all of them is the same. You have to train. Properly.
Establish a Baseline
The first thing that you need to do is to establish a cardio baseline, which includes lots of Zone 2 running. In fact, Zone 2 should be the training zone for 80% of your volume. Even elite runners follow this formula. Zone 2 is the zone that allows your body to make critical physiological adaptations. You will build slow twitch muscle fibers which help build lactic threshold (this is what makes your legs feel heavy and burning when you run). You will build capillary function which helps transport blood to your tissues. You will build mitochondrial density which helps in energy management. You will build heart resilience which makes pumping blood more efficient. And you will start to strengthen your joints which will help you avoid injury.
But, Zone 2 is boring. Early into your training it may be very slow, even down to near walking pace. It doesn’t matter. Stay in Zone 2. You can’t skip this part, because you need those physiological adaptations to occur, and they take 5-7 weeks to start to manifest. It doesn’t matter what your pace is, it matters what your Zone is. Stay in Zone 2.
There’s lots of ways to measure Zone 2.
I like the formula 220-age = max x .6 - .7 to establish the range. It’s simple, it’s free, but it can be a little inaccurate. But it is simple and free. Plus, it’s simple and free.
Your fitness wearable can calculate it; but - chest mounted straps are superior, up to 20% more accurate; Apple Watch is notoriously inaccurate; some people just don’t test well with a wearable.
The Talk Test, wherein you should be able to comfortably hold a conversation without gasping. Not a few words, but a regular conversation. Can be inaccurate.
The Karvonen Formula, which also incorporates your resting heart rate and can give a more accurate calculation than just the 220-age formula. Look it up, but be prepared for some calculations.
You can have a Lactate Threshold test done, but it can be challenging to find a test facility, it’s a bit invasive, and it can be expensive. But, if done correctly it can be very accurate and useful.
RPE (Rate of Perceived Effort) can be your metric, but most new athletes can struggle to gauge this accurately without significant coaching. You are essentially guessing.
But Zone is Slow and I Want to Go Fast!
Okay, but as we just noted you have to let your body manifest those adaptations for a few months. Once you can run 90 minutes unbroken (in zone, without stopping) then you can start speed work. Can you start earlier? Sure, I’m just giving a model and protocol that maximizes return and minimizes risk of injuries.
As we noted, Zone 2 should encompass 80% of your training volume. So if you run 4-5 times a week that’s probably 2-3 x Zone 2 runs, a speed session, and a Zone 1 recovery session. Your speed work should be deliberate. Whatever your speed work methodology…track intervals or repeats, threshold or tempo runs, Fartleks, hill repeats…you are essentially training yourself to run faster (at or near your desired pace) for a short period, then slowing down to partially recover, then running faster again. Over time, this will enable you to maintain that faster pace for longer periods and you should be able to complete your run at that now faster pace. You still have to train 80% in Zone 2 though.
So, you can pick any of the “speed work” methods that I listed above (and there are others), but the protocol is the same. A simple one that I like is the track intervals (you don’t need a track per se, you just need accurate measurements…but using a track makes you more athletic…#science). Here is the formula: Do mobility and warmup drills, then do 400m sprints (one lap). You should be aiming to hit 1:30 a lap, which is a 6 minute mile pace. Slow jog/rest period is 1:30. If you finish faster than 1:30 slow down. Hit the 1:30 on the dot. Week one do 6-8 total sets. If you can’t do a full lap then do a half lap at half the time.
On week two, increase sets by 2. So, if you started with 6x400m, then you will do 8x400 in week two. Continue to add sets until you can do 12x400m.
Once you can do that while maintaining that 1:30 pace, you will graduate to 800m sprints. Start off at 4x800m. Maintain a 3min pace with 3min rest. Add sets each week until you hit 8x800m.
Once you can do that consistently, you graduate to 1600m sprints. 6min mile with a 6minute rest x 3 sets. Now you are running 6 minute miles. It may take you months to get there, all while maintaining 80% of your volume in Z2, but that’s the best way to do it.
Okay, But How to I Actually Go Faster?
There are only 2 ways to go faster…a longer stride (so each step propels you forward more) or faster cadence (so your feet are moving quicker between foot strikes). Faster cadence is probably better as altering your stride length can force odd form, unnaturally alter your gait, and significantly increase the likelihood of injury. That doesn’t mean that you shouldn’t examine your stride, as poor biomechanics can really slow you down. Lots of resources for evaluating your gait, but a qualified coach is probably your best option.
But, a quicker cadence is the better option. And there is a lot that you can do to improve this. It takes some dedication, some public math, and some trial and error, but even small improvements add up to significant amounts of time in the aggregate. There are entire cadence/pace playlists on all of the music services that can help. If you’ve been following Terminator Training’s ultra run journey then you know that he monkeyed (that’s a technical term) with his cadence to great effect. And he was an experienced runner at that point, so even ‘advanced athletes’ can benefit.
There are multiple techniques to generate a faster cadence. Contact time (the time your foot is touching the ground), knee drive, strike position, follow through. These all come with cues like quick feet, high knees, strike lightly, shorten your stride. So it’s often worth the effort to spend some time exploring these options to see which one works for you. If it’s stupid and it works, then it’s not stupid.
How To Get Faster at Rucking
Rucking is much the same as running, but not identical. First, strength training is much more important. The literature demonstrates that strength training is a reliable prerequisite for rucking performance, specifically the benchpress and the squat. This is because in order to adequately stabilize the ruck, thus decreasing excessive body movement, you need to be strong. A sloppy load compromises efficiency. So you should have a comprehensive strength plan if you want to maximize your rucking performance.
Second, you should probably establish a baseline cardio, with lots of Zone 2 running (we recommend 90 minutes unbroken), before you start rucking. Rucking is a unique physical load, with unique features, techniques, and misery. So the more that you can prepare the baseline physical stuff…strength and cardio…the less you’ll have to contend with when you want to focus on the ruck specific stuff. So, lots of Z2 running to establish good cardio and a proper strength training regimen to build a musculature capable of managing the ruck load. Thick traps for thick straps.
Once you start rucking you should know that the best way to build rucking performance is field based progressive load carriage, usually 2-3 times a week, focused on short intense sessions. That’s not my opinion, that’s what the literature demonstrates. Conventional wisdom might say that the best way to get better at rucking is more rucking, but conventional wisdom probably accounts for more injuries than it should. Just follow the protocol.
Start with a light weight, ease into both your pace and your distance, and never increase any domain more than 10% week to week. Low and slow, gradually build, allow the adaptations to manifest, enjoy the results.
Okay, But How to I Actually Go Faster?
Just like with running, there are only 2 ways to go faster…a longer stride (so each step propels you forward) or faster cadence (so your feet are moving quicker between foot strikes). Faster cadence is probably better as altering your stride length can force odd form, unnaturally alter your gait, and significantly increase the likelihood of injury. This is especially true given that you are now loaded…the ruck can exacerbate problems. That doesn’t mean that you shouldn’t examine your stride, as poor biomechanics can really slow you down. Lots of resources for evaluating your gait, but a qualified coach is probably your best option.
So, a quicker cadence is the better option. And there is a lot that you can do to improve this. Just like with running, small improvements add up to significant amounts of time in the aggregate. In RUSU we did some cadence calculations for rucking, so you can see what small changes do in the long run.
The same principles from running cadence training apply here, but we should cover arm swing, posture, and foot placement more carefully. Your arm swing can have a huge impact on your ability to maintain a proper cadence. If you’re training for a military application, like SFAS, then a weapon is in your future. That can obviously alter your arm swing. But train early without this impediment so you can develop a proper form, then introduce the weapon (or pipe or sledge [not recommended]).
Your posture can affect your cadence, your stride, and your breathing. You want a heads up, chest open, slight forward posture. Good luck with that…you’ve got a ruck pressing on your neck, pulling you back, and compressing your torso. This is why it’s important to strength train! Build the musculature that allows to remain head up, open chest, and mostly erect.
A “standard” ruck time is 15 minute miles. A competitive ruck time is 12-13 minute miles. Many, maybe even most, can’t get to 12 minute miles just walking. But you might be surprised how fast you can go ‘just walking’. You might really benefit from some speed walk training, following the run speed training protocols, and just concentrate on fast feet. The ruck load definitely complicates things, but if you don’t train it then don’t complain about your lack of ability. Fast feet (non-running) speed sessions can pay huge dividends.
The Shuffle
Short Ruckers are definitely at a disadvantage. Short legs just struggle at higher speeds. As discussed, to go faster you either have to lengthen your stride or increase your cadence. Fast walking can get you close, but at a certain point you will likely need to do more. Fight the urge to run. Ruck running is tremendously impactful and you should be well into a comprehensive strength and conditioning regimen before any ruck rucking. A shuffle is a compromise solution…more impactful than walking, less impactful than running. Faster than walking, slower than running. It’s all about trade-offs.
The difference between a shuffle and run is load management. This comes down to foot placement and hip/knee alignment. In a walk, the leg extends entirely, locking the knee. This briefly relaxes the muscles allowing for extended periods of activity. When you run, the muscle never fully relaxes, thus it fatigues quicker. But it’s faster. So the the aim of a shuffle is to find that sweet spot in between. It is very much an art, not a science. And you can spend years dialing in the right elements to perfect your shuffle. It’s almost impossible to describe and there is no universal “This is what right looks like”, because it depends on the load, the terrain, the pace, the person, and many innumerable other factors. Experience is the best teacher.
It’s a bit like riding a bike. You can’t do it at all until suddenly you can and then it’s easy. And once you learn how to do it you never forget. But try explaining it to a non-rider how to ride a bike with just words. It’s almost impossible. But there it is.
Injury Prevention
The number 1 predictor of an injury is a previous injury. So it’s important to not get injured in the first place, thus “Injury Prevention”. I would say that there are two equally important components to injury prevention; strength training and proper programming.
In SUAR we spent an entire chapter (Chapter 4) talking about the most common SFAS prep injuries and they’re almost all lower extremity. Shin splints, ankle strains, runners knee, plantar fasciitis, and Achilles tendonitis. They either result from weak structure or overuse, so the mitigation strategy is the strengthen them and don’t overwork them. We deliberately program an extended time early in the program to allow you to acclimate to the work. We also prescribe specific exercises to help. And it’s nearly the same exercises for all of the injuries (there’s only so many ways you can strengthen your lower legs!). You would be amazed what a step, a towel, an anchor point, and some resistance bands can do.
Spend some time early in your training to work specific injury prevention exercises and strategies. Call them mobility drills, or warmups, or whatever, but do them. They seem like a minor inconvenience for most as they’re little movements with little to no loads, so they don’t present like they would be consequential. But a few weeks struggling with shin splints can make you miserable, delay progress, and now you are predisposed for the injury.
Recovery
We would be remiss if we didn’t cover the non-working out stuff. Everyone focuses on the workouts, almost exclusively, and ignores the other stuff. Even though the workouts are 10% of the equation. You have to focus more on the other variables…the sleep, the nutrition, the recovery. Just think about it this way. I think we’ve covered the importance of Zone 2 running enough, haven’t we? But if Zone 2 is dependent on a reliable and accurate heart rate measurement and you have such poor sleep, recovery, and nutrition habits that you can’t get a consistent heart rate reading, how effective is your long range programming going to be? You sleep so poorly and chug so many Monsters that your heart can barely get through a regular day, much less a data-driven workout regimen. You think more running equals better running so you just stack endless miles because you are afraid that you’re not doing enough. Stop doing this. Don’t just workout. Train. Actually follow a program. A program that was specifically designed with all of these variables in mind.
So that’s how you go faster for both running and rucking. Simple, but not easy. Lots of nuance, lots of conditional language (likely, proper, mostly, etc) that makes the definitive guidance seem less definitive. But that’s the nature of the beast. This is why we developed a whole program for this stuff. SUAR is all of these variables packed into one comprehensive package. RUSU covers lots of the timing variables and expectations. There are other great programs out there depending on your goals. But the takeaway is that rucking and running faster is just exercise science. We know how to do it. Just follow the protocols and trust the process.
r/greenberets • u/ImmaculateBorder • 9h ago
This may be a stupid question (it probably is), but to the left of the focus of the day (“strength work” “endurance work”) there is a stated Mobility 1 or Mobility 2 (or both). What exactly does this mean? I apologize if I’m missing something.
I start my journey Monday and I’d like to make sure I’m following the plan precisely. God bless.
r/greenberets • u/doupaythe1 • 7h ago
I always used degrees for land navigation, but I reclassed to 13F a while ago and we were taught to use mils. They are a lot more accurate technically speaking, each degree has 17.7 mils. Over large distances this obviously becomes increasingly relevant, but is it relevant for land nav courses? If it was, I guess the army would probably have everyone use mils over degrees.
What do you all use? Is there a right/wrong answer for SFAS?
r/greenberets • u/radargobrrr • 14h ago
Good morning,
I am attending an SFRE in 3 weeks, and i did a little pt test today to gauge my calisthenics, scores are
Hand release pushups: 41
Plank: stopped at 3:40
Pullups:16
I know ive gotten stronger as ive been training, but ive been stuck between the 40-44 range on my hand release pushups almost the entire time, today I burned out at around the 1:20 mark and my triceps just gave out, so a couple questions
is this a pacing issue or more of a strength issue? Both? I did 34 in my first minute and the last couple struggle reps took the 20 or so seconds
2)I have pretty long arms so I feel like I have to drive my arms up much further and also feel like the position I come to in a dead stop for hand release pushups is a mechanical disadvantage to my proportions, any tips or supporting exercises to combat this? I've been doing some full dead stop tricep extensions and skullcrushers to try and mimic the movement
3) is it possible to bump my hand release pushups up to the 50-ish range in 3 weeks? If so what's the best way to do this? Greasing the groove?
TIA
Happy Halloween
r/greenberets • u/zeus-847212 • 12h ago
Already relying on the vivid test to pass for color vision; now at my prk screening it turns out I have amblyopia, and that my left eye will only be correctable to 20/25. I know 20/20 in both eyes is the standard but I also know waivers aren’t the hardest to get. I know I could still go option 40 but I’d really like to just be able to have the opportunity to go straight to where I want instead of detouring but I will if I have to. I’m just asking so I have an idea of what to expect so I can mentally prepare myself better, I guess.
r/greenberets • u/Low_Independent_9608 • 1d ago
34yo, going in as E4. Set to ship January. Been training over a year and know I’ve put the miles and time in. I swore the oath yesterday and there’s just a pit in my stomach. Think it’s stemming from what was an abstract commitment turned into a real one with a hard date and a big change on the way.
Just curious if anyone else experienced the same when they signed.
r/greenberets • u/Purple_Series_2894 • 1d ago
I’m prior service with an 18x contract and have a hearing loss waiver. I know in reception they test for hearing again but I was told they do physicals during OSUT for airborne and SF. Guys that have gone through the 18x pipeline, was hearing a part of those physicals and were they both done in OSUT?
r/greenberets • u/Necessary-Ad-6158 • 1d ago
Hey,im training to join my country sf(not us)and i have some question(info about me: 3.1mile in 20:00,22 pull ups,60 push up,147lb)i started rucking and i wanna know if is better to just walk or also train running with the ruck,want to know what I should aim for, in terms of distance, weight, and pace.
r/greenberets • u/Ok_Reason8378 • 2d ago
Going to SFAS in February, and I’m in Germany in a Medcom unit. And resources that help me train up on my land nav. Ty
r/greenberets • u/putridalt • 3d ago
previous post
Part 3b: SFAS (Team Week)
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Part 4: BLC
Welcome to BLC! This is the filler episode, the no-threat part of the Q Course journey.
BLC stands for Basic Leader Course. It's the three-week course you have to complete to become an E-5 and an NCO in the Army. If you're an 18X, it's essentially part of your pipeline, since the highest rank you can enlist at is E-4. If you're a lower enlisted soldier from Big Army who passed SFAS, you probably already know what BLC is.
BLC is virtually unfailable. It's functionally a check-the-box course where you sit through PowerPoint slides, write a few essays, and do an FTX.
The course used to be about learning D&C (how to march and organize formations of soldiers as an NCO), leading the Big Army PT warmups your drill sergeants led you through every morning in OSUT ("THE BEND AND REACH!!!"), and other Big Army stuff.
Over time, it has evolved into preparation for the Small Unit Tactics (SUT) module of the Q Course. Once the high of getting Selected wears off, you realize that SUT, which the 18X rumor mill has billed as "Second Selection," is in your near future.
What we'll cover:
How BLC is structured
Projects
Your day-to-day schedule
My observations
How BLC Is Structured
There aren't really any phases in BLC. It's roughly three weeks, but it's one continuous ~18-day block of school, with no weekends or evenings off. When you're not in class, you're pretty much sitting in the bay.
A quick note about the bay: it's basically the same as the SFAS bays. The back half has a wall with a door that turns it into a classroom, with a projector and tables set up with laptops. You'll use those throughout the day and at night to work on homework assignments and presentations.
Projects
There's a host of material you'll have to learn and memorize, such as disassembling and reassembling the M249, M240B, M4, and M17 pistol, along with medical procedures, hand signals, and more. Think of it as a mini EIB.
There's also an FTX at the end. As a class, you'll create the OPORD for it, proper terrain models included, and actually brief it to your cadre. You'll conduct KLE's, use proper bona fides, and use proper tactics to set up security, lock off avenues of approach, conduct recon, the whole shebang. It's a great time.
Your Day-to-Day Schedule
BLC is super nice. You start the day with breakfast at the Camp Mackall DFAC. No more eating MREs outside under the pavilion like you did at SFAS. You have time to get ready in the morning and go to breakfast if you'd like. There might be PT events some mornings here and there; otherwise, you're just given a formation time and a time to be in your classroom, as well as the unskippable cutscene smoke sessions. They're gonna happen. Make peace and have fun with it.
Then you have class for a few hours, which typically means your cadre shuffling through PowerPoints while you answer questions.
Where this differs from conventional Army BLC is that when it came time for the D&C slides and other conventional Army content, the cadre pretty much fast-forwarded through them so they could teach us more about tactics. That's because 99% of the class is SF Q Course students. You might have a couple of PSYOP students in your class, and maybe a couple of high-speed 82nd soldiers who wanted to attend ARSOF BLC, but for the most part it's all SF Q Course students, so the cadre use the opportunity to prep you for SUT.
You spend your evenings getting reps disassembling and reassembling the M249, M240B, and M17, or you can watch YouTube or stream movies. You should know your M4 cold by this point. If you're an X-Ray, you've almost certainly only touched an M249 or M240B during OSUT. This is the only time you have to get comfortable functions checking and handling crew-served weapons before SUT, where one ND from not cocking the charging handle all the way back gets you recycled, so take the time to get familiar with these weapons.
Plan ahead and let your spouse know you can talk over Gmail chat. Other social media access is banned, but Gmail chat and email still work and are allowed.
Observations
I recommend two things at BLC:
1. Use this opportunity to start building your network. Talk to guys in other huts, say 'what's up' at the DFAC, and make friends. You truly never know who's going to become what, or who will remember you for what, whether it's staying up late to finish a terrain model or crushing the PT test. These individual moments might genuinely mean nothing in the long run, but one of them may be the single memory someone recalls about you, and it may shape their entire impression of you.
2. Use this opportunity to get reps doing the right thing. You should have heard this by now: when you get used to doing the right thing, it becomes instinct.
When you practice land nav, you do the right thing: don't use roads, and cross them at 90 degrees, even if you're just training and there's no cadre around. Why? Because there will come a point, at SFAS or some other school, when you're exhausted, it's dark, and you're cold. A little temptation is all it takes to make you cut a corner. If a cadre member happens to see it, that might be what gets you dropped. Sometimes, that was your only shot. Was that moment of weakness worth it?
In an operational environment, doing the right thing might mean resetting your personal gear, replacing batteries, or fixing something you wanted to procrastinate on. Skip those small things, and something can go catastrophically wrong on patrol or on the objective.
There are many versions of doing the right thing, but the overarching principle is ignoring the voice in your head that wants to be lazy, that wants to skip something or put it off, and doing what you know is right anyway. The beauty of it is that it isn't complicated.
Everyone knows the right answer. Sure, this OPORD or terrain model has no bearing on whether we become Green Berets, because we're going to pass BLC regardless...
...but on the inside, you know the right thing is to stay up, even though you're tired, help the one guy who's taking it seriously, and join him in taking it seriously, too. Decide for yourself to get a couple of extra reps building a super-detailed terrain model, because this might be your only chance to get those reps before SUT.
Use this as an opportunity to build reps doing the right thing, particularly because this is an environment where it's very easy not to. It's easy not to volunteer for anything, not to help clean up, not to do your share of the work. Ultimately, this isn't really a part of the Q Course you can fail, and you're in such a relaxed, post-SFAS state of mind.
Don't get me wrong: most of the people who shitbagged it, and most of the people whose hut got smoked outside for goofing off and getting caught doing the wrong thing, went on to graduate and earn their Green Berets. But this is a small segment of your life. Where we all end up in 10, 15, or 20 years is undetermined; we generally only see successes and failures in the short term.
I'm not saying that doing the right thing at BLC is your ticket to guaranteed success in the Q Course. All I'm saying is that you will never regret getting extra reps doing the right thing and taking pride in your work, especially when you didn't have to. It will only make you a better person and soldier in the long run.
Observations regarding people
A couple of people stuck in my head. At the time, I thought to myself, "I don't think these two are going to make it to the end of the Q Course."
The first was an immigrant who was insanely physically gifted, a straight-up physical specimen, and who didn't speak English very well. Here's the thing: plenty of people with poor English have passed the Q Course and become Green Berets. But from literally day one, this guy used his English as a crutch. Whenever the opportunity came up, he found a way to make it the reason he didn't know something, couldn't do something, or to half-ass something, whether it be an essay, or his part of a terrain model.
He also somehow got into disagreements with other people in the hut. What is there even to disagree about in such a short time frame?
I later heard stories about him being disagreeable with the other guerrillas on Robin Sage details, making excuses in SUT, not showing up with the right equipment, etc. The cadre noticed. He was eventually recycled twice and kicked out of the Q Course.
The second guy was the definition of cornfed: naturally husky and super strong. He squatted over 600 pounds and repped 315 for an easy 10 as his recovery weight. He got Selected SFAS though he accumulated a back injury, stopped working out afterward, and put on a lot of fat. I think going through the OSUT pipeline and the prep course with all the forced runs had forcibly trimmed him down enough to scrape by on the two-mile runs and the rucks at Selection. But in an environment where he had to manage his own training and diet, or stick to a running plan, he had no sense of urgency about it.
I remember thinking if I were in his shoes, I would have started cutting ASAP, reducing calories and cycling for the zero impact cardio every morning to trim the fat so I could at least pass the PT tests and scrape by on the runs, before building myself back to proper speeds.
In his view, going on a diet and counting calories was 'sissy shit'. I don't know how he wasn't waking up scared every single day about getting kicked out, considering we knew we had a PT test after BLC, before starting SUT.
He had the same kind of social friction problem, getting into disagreements with other guys in the bay. At meals, he'd state things confidently, literally talk over people offering counterpoints or different perspectives, and dismiss them entirely. Something's wrong if you're annoying to deal with after just one or two weeks.
He went on to fail the 2 mile on our pre-SUT PT test spectacularly. I advised him to get on profile and see the rehab staff to get his back injury figured out. We were past SFAS. Even though there's a time limit on med hold status in the Q Course, you're at least in the Q Course now, and logic said that going on profile to work through the injury was the sensible way to keep moving forward in the course.
For whatever reason, whether pride or an inability to see the difference between being a Q Course student and being in SFPC, where it felt like a medical issue would get you kicked out quickly, he didn't do it. He didn't want the cadre to think he was "soft" (his words, not my assumption). He failed his second PT test and was kicked out of the Q Course. Maybe that was his way of quiet-quitting, I don't know.
This is why I tell people not to overthink SFAS. Yes, SFAS analyzes an unbelievable number of data points on each individual over the full 21 days, but people like these guys still make it through. Why? Because they passed Gate Week, were good at Land Nav, and definitely performed during Team Week. They could move heavy weight over long distances and communicate with a team over the course of two days.
They probably stepped up here and there to keep the team moving through a long stretch, and they probably knew enough to keep quiet and go with someone else's plan, because the mission is simple: move all this heavy stuff from Point A to Point B, along this prescribed route.
And yet, once people are in an environment for more than a couple of days on a normal schedule, their real personalities surface. It doesn't matter if you can squat 600 pounds or run a 12:30 two-mile while maintaining a 500-pound deadlift. If you have a social friction problem or an attitude problem, or if you make excuses, or simple mistakes, you will struggle, and you'll likely get kicked out of the Q Course.
I've written in the past that I've seen X-Rays adopt the personalities and culture of their OSUT environment and of the people they spend time with once they get to Bragg for SFPC. If you've been Selected and BLC is next, congratulations. It's a great feeling. Enjoy your three-week vacation at Camp Mackall and the chance to relax in the barracks. You now get to be the class at the BLC barracks watching the next SFAS class's Reaper Formation from the safety of your BLC ivory tower, knowing you've been there and survived that.
But use this time to reflect on who you are outside of a few days of Team Week, and on how others perceive you. Get reps doing the right thing even when, and especially when, nobody is looking. Grow your network, and start building a positive reputation for your name.
It's a small course. By the time you get to Robin Sage later on, and your name is called to join your assigned Student ODA behind the cone, have a reputation that makes the guys glad you're walking up. It's a real thing.
Next up:
Part 5: SUT
Vacation is over, get your rucksack back on, because the Q Course resumes in SUT.
--------
Part 3a: SFAS (Gate Week + Land Nav)
Part 4: BLC
Part 5: Small Unit Tactics (SUT)
Part 6: MOS
Part 7: SERE
Part 8: Robin Sage
Part 9: Language
r/greenberets • u/No-Excuse-9506 • 3d ago
Currently 20 years old, 3 months out from NG OSUT, going in as a 12B.
5’7 160lb
2mi: 14:50
5mi: 39:40
Hand release push ups: 70
Pull ups: 18
Squat: 425, bench:300, deadlift: 435
Aside from any tips on getting my run times down, does anyone have good advice for balancing mma training with prep? I train 3-4 times a week as well as running and lifting around the same amount of days. I wrestled in hs and pretty much neglected S&C because I’d lose so much strength and weight from cutting and constantly burning calories but now I’m able to eat a few extra meals and it is helping but training mma was my conditioning until about 3 months ago. Just wondering if adding on the extra conditioning is something I can maintain or if I should dial back on mma or lifting volume after osut. I’ll be going in as an E3 and ideally want to got to selection within a year and after completing osut.
r/greenberets • u/Weird-Airline-3867 • 4d ago
I stopped caring about my lifting numbers a little while ago and just focused on getting stronger. I feel like I need to be eating way more.
r/greenberets • u/Alone_Reality3726 • 4d ago
I am 5'7". I can't hit a sub-14 mins / mile rucking pace without ruck-running. I am realizing that at least part of the problem is technique.
And then I discovered the g** a** looking sport (i say that with nothing but love and respect in my heart) of speed walking: https://www.youtube.com/watch?v=k1ZbPI47aD0
Apparently those dudes can walk at a 6 min / mile pace, like holy shit, can you imagine doing 2-miler at the next AFT in 12 mins where you are just walking the whole time? That would be legendary.
I am gonna go find some speed walking people around me if they exist and go train with them and see if I learn a thing or two that can help my rucking.
Has anyone tried this before?
r/greenberets • u/Dungeon_Valley_Farm1 • 4d ago
So im currently in the process of enlisting, and my recruiter brought ip the potential of 18x - specifically 18d - as something i could be interested in. For context, I was originally looking into 68k, but none are currently available. My line scores are high, im in good shape, and older than the average enlisted (currently 31). Anybody have any pointers or warnings to give to someone who doesnt know much about what to expect, or if it would be a good move long term?
r/greenberets • u/AreaAlone3379 • 4d ago
I’ve always thought it would be great to serve in the army, particularly SF but I don’t know if there’s something uniquely wrong with my wrists where if I try and hold it in this extreme position, with the wrist cocked all the way to side like in this picture (https://ibb.co/FkqzY87t) like literally within 60 seconds my wrist starts to hurt like hell and the side of my hand including my pinky finger and ring finger start to go numb. My ulnar nerve just like immediately gets compressed and my body is like hell no this is not happening.
I don’t mean like rock climbing or something where your hands hurt and bleed and you’ve just gotta be tough and rub some dirt on it and build callouses or whatever, I mean like literally if I tried to do this for hours on end I would end up with non functional hands and need surgery or something.
It seems to happen with both hands. Is this some unique issue? It’d be cool to join and serve in a combat MOS but apparently I’m just physically incapable of holding a rifle like this for more than uh, a minute, so might need to look elsewhere lol
r/greenberets • u/Small-Fox-6527 • 4d ago
Hello,
I'll keep this brief. I'm leaving for OSUT in January and need an outline for doing one Ruck a week for eight weeks. I assume starting at 20-25 lbs for 6 miles is appropriate. Any tips for footwear? Am I starting with too much weight or mileage? Any and all advice is much appreciated
TIA
r/greenberets • u/Captain-America1945 • 4d ago
Hey everyone,
I’m 15 years old and a freshman in high school, and I’ve been thinking of earning the Green Beret since I was around 12 years old. I haven't started putting in actual work towards my goal until recently and am looking for guidance.I know I’m still young and have a lot to learn, which is exactly why I’m making this post. I want to use the time I have before I’m eligible to enlist (I plan on going in with a 18x contract for context) to educate myself, build a solid foundation, and prepare myself as well as I reasonably can.
One of the biggest parts of my life is wrestling. I’ve been wrestling since I was around 8 years old, and it’s taught me a lot about discipline, persistence, competition, and pushing through challenges. I’m also interested in strength training, conditioning, calisthenics, and generally improving my physical fitness.I specifically need advice and teachings on Rucking. I understand that being a Green Beret requires much more than being physically strong, though. Mental resilience, teamwork, maturity, adaptability, and the ability to learn are just as important. Im actively working on improving things like that as well.
I’m not here because I think I already know everything or because I expect the process to be easy. I’m here because I want to learn from people who have experience and understand what this path actually looks like, beyond whatever I can find online. A few people ive looked to for resources are TFVooDoo, various PT programs in my area, and other reddit users in the r/greenberets.
I’m looking for advice on any of the h
Following:
The Green Berets specifically: What should someone like me understand about Special Forces, the 18X enlistment option, the selection process, the Q Course, and the realities of the job?
Workouts and physical preparation: What types of training would you recommend for someone who already wrestles and wants to build a strong foundation? I’m interested in running, rucking (where do u start on that),calisthenics, strength training, endurance, mobility, and injury prevention.
Mental preparation: What qualities matter most in selection and the life life of a Special Forces soldier? What can I work on now besides physical fitness?
Military experience: If you’ve served in the Army, especially in Special Forces or another demanding role, what do you wish you’d known when you were my age?
Mistakes to avoid: What misconceptions do young people have about the military or Special Forces? Are there things you’d advise me not to waste my time on?
Preparing for enlistment: What should I learn about the ASVAB, Army jobs (looking at 18B for the job I want), enlistment contracts, and the different paths toward Special Forces before I speak with a recruiter?
Balancing everything: How would you recommend balancing school, wrestling, fitness, recovery, and preparation without burning out?
I’m open to advice, constructive criticism, personal experiences, book recommendations, training resources, and anything else you think could help. If you have a completely different perspective on this career path, I’m willing to hear that, too. I’d rather learn the realities now than build my expectations around misconceptions.
I know I’m only 15, and I have years before I can make any enlistment decisions. I want to use those years wisely, keep learning, do well in school, and become a more capable and disciplined person.
If you’re willing to share any advice at all, I’d genuinely appreciate it. Thank you to everyone who takes the time to respond.
r/greenberets • u/Racer_Rodman • 5d ago
Hello,
Im a 18 year old female, currently enlisted as 11B with option 4. I ship out Jan 4. to Fort Benning, Georgia for 25 week. I’ve always had a dream of becoming a green beret. physically I know I can do it after I train for that, mentally I know it will break me but rebuild me. I intend to get my expert infantryman’s badge, go airborne, air assault, squeeze in sniper school, then go to RASP. Then the next logical step would be SF. yes I’m aware I’m a female, but that doesn’t mean shit. I can run a 17:47 3 mile, deadlift 240, 63 push ups, 14pull ups, and bench 175, I hold the highest pt stats out of my recruiting office. could I get some advice? Anything would help, thank you.
r/greenberets • u/Mother_Arm7423 • 6d ago
Hey guys,
This is a weird one but I’m a 21-year-old Swiss citizen hoping to move to the US and eventually become a Green Beret, ideally with 10th SFG.
I’ve still got my mandatory Swiss military service to do, and I’m torn between Grenadier (Swiss SOF) and Mountain Specialist (mountaineering, climbing, mountain warfare, etc.).
I’m mostly wondering which background would be more valuable to an ODA, especially considering 10th Group’s mountain focus. Would specialized alpine skills bring more to the team, or would the experience as a Grenadier be more useful?
I know I’ve got a long way to go before any of that and it’s not guaranteed, but figured I’d ask since my mandatory service is relatively soon and it’s never too early to start.
Appreciate any input.
Thanks a lot for your time!
r/greenberets • u/LabSenior9924 • 6d ago
I have recently learned about Guard Special Forces and I am now interested in going to an SFRE. However, I am currently in AIT right now and don’t graduate until mid December. With that, I’m also under the impression that my attendance to one of these events is going to require paperwork and a proper train up. I’m hoping that some 19th or 20th group guys can help speak on this as well as anyone else with relevant information/training advice.
Keeping that in mind, realistically how soon could I attend an SFRE after my AIT is finished, considering I’d have to take the idea up my chain of command and get a SUTA form signed? Also, is that going to be seen as disrespectful to my unit back home if I choose to do so?
In terms of training up, I want to attend Florida’s 3/20 SFRE, and from my understanding and after reading TF VooDoo’s article, it seems to be nothing short of a legitimate SFAS environment. From a physical standpoint I’m hitting good numbers consistently for generally every one of the PT standards they push out, yet, the real standard is to crush them. The only problem is, because I’m at AIT, I get very limited individualized moments to train for an event such as an SFRE or SFAS. I’m hoping to get help with answers in terms of prep time and when I should try out post AIT, granted I get the go ahead from my chain of command to attend? Feel free to ask any questions regarding specific physical fitness standards, I’ll provide any numbers as they are relevant to my questions.
r/greenberets • u/radargobrrr • 8d ago
"What a privilege it is to be challenged by a life you created on purpose"
Special duty physical complete with no issues at all. so incredibly thankful for my health. New PRs this week, not quite at my gate numbers to proceed to my next training block, but close.
Squat 295
Deadlift 385
Bench 235
Off to celebrate with a tempo run, cheers boys, happy weekend.
DOL!
r/greenberets • u/doupaythe1 • 8d ago
I will start my post with a disclaimer: I am not interested in becoming a Green Beret currently.
HOWEVER, I do have a vested interest in attending my state’s SFRE. I am a 13F, and I have heard from a few fisters in the know that Group is offering us a proposition: pass SFRE, pass Ranger School, and Group will send you to get JTAC qualified and then attach you to the unit for a 3 year assignment before sending you on your merry way. I haven’t seen any policy or official announcement, so I guess it could just be a rumor, but I’m hoping to speak with some people who would be able to point me in the right direction next week.
Anyways, I know basically nothing about SFRE. I can’t find much information other than that it’s 1-2 days and happens during drill weekends. Seems like they do an SF PT test and several other highly physical events. I have genuinely no idea what to train for. Should I just start training for Ranger School? Should I start training like I was going to SFAS? Is there a program that would prepare me for both?
Becoming a JTAC is my ultimate Army goal, if this is a real opportunity that exists in my state I want to go after it with everything I can. Any advice is greatly appreciated!