Preparation for Selection

SOFWODs and TFB, even MA have this stuff beat, hands down. But that's just my semi-uneducated opinion.
 
SOFWODS and MA are also great programs! The USAF Special Operations program has been very good but I have also added some Olympic weightlifting to my daily workout(s).
 
This program has alot of familiarities. The speed work comes from failure to train (interval worksheet), that website has been online but not posting since DEC13, it was ran by a CCT (website still has a ton of great workouts if you scroll through the archive). The cal and swim work looks alot like what got passed around by a MSgt that came to DEP locations to give a workout, but it seems like it was toned down alot.

Skrewz has it right with the websites he's listed. The program suits someone without access to much equipment, but if you have access there are programs out there that can give you a much more indepth training routine and hit alot of area's this one misses.
 
Bringing back an old post

I did this workout for about 8 weeks and saw dramatic improvements in my run and swim times. The run program is set up perfectly IMHO for increasing my short distance run times. And the swimming portion includes enough distance and finning work to increase my swim times. The cal portion is admittedly weak, but I supplemented it with a solid lifting program (4 days a week) and it was perfect for achieving my goals.

I have no experience with the other programs mentioned.
 
Is there a current link for the run plan, the original link is a 404. I'm not training for any type of selection but do run intervals as a part of my weekly fitness. I did a Google search and could not find it. Thanks.
 
Sendero said:
Is there a current link for the run plan, the original link is a 404. I'm not training for any type of selection but do run intervals as a part of my weekly fitness. I did a Google search and could not find it. Thanks.
Click to expand...

I had some trouble finding it online as well. Good thing I saved it awhile back!
 

Attachments

Fliehr13 said:
I had some trouble finding it online as well. Good thing I saved it awhile back!
Click to expand...

Anyone else having a problem opening these files? I have Adobe Reader and MS Word but it just gives me an error.
"(program A and B) could not open (file) because it is not a supported file type or has been damaged"
Googled it and it only came up that it may have been uploaded wrong.
 
This was extremely helpful to me. I've been working on getting in the best possible shape for the PAST. This gave me a good view of the work I got cut out for me. Thank you to everyone who contributed.
 
Thanks for the post! I printed it out and have been following it this week. Now my question is on the generator.

Does anyone know if you are supposed to be using the numbers for desired time or your current times? My track friends are saying use your desired time because the distances are so short, but this is also not a track program.

For example, in workout one it's 2x4x400m. Do I go with my current time of 7min, or do I go off my desired time of 6min? The longest before performing a retest is 3/4 of a mile.

I searched and this is all that I came up with
Interval generator

Any help would be great
 
IV44 said:
This was extremely helpful to me. I've been working on getting in the best possible shape for the PAST. This gave me a good view of the work I got cut out for me. Thank you to everyone who contributed.
Click to expand...
It has been 1,306 days in between the last post, and this one.

Glad the info helped...
 
For the sake of not starting a new thread (please let me know if I should do so and I will), when people are saying that the swim times need to be < 9:00 to have a chance in the CCT pipeline are they saying this because there will be a lot of freestyle surface swimming for time during the pipeline?

Am I incorrect in thinking that the only timed 500m swim without fins is the initial PAST at the start of CCSC? I was under the impression that all timed distance swims thereafter would be done with fins.

My 500m freestyle surface swim is nothing impressive at all, as a matter of fact when I take the PAST I usually stick around a 10:15 time. Water-con and fin swimming has consisted of the majority of my pool training as I was thinking those were the two things I would be utilizing the most in the pipeline. If I am wrong I'd very much appreciate any info, I am leaving in a few weeks for BMT
 
suaveflooder said:
Thanks for the post! I printed it out and have been following it this week. Now my question is on the generator.

Does anyone know if you are supposed to be using the numbers for desired time or your current times? My track friends are saying use your desired time because the distances are so short, but this is also not a track program.

For example, in workout one it's 2x4x400m. Do I go with my current time of 7min, or do I go off my desired time of 6min? The longest before performing a retest is 3/4 of a mile.

I searched and this is all that I came up with
Interval generator

Any help would be great
Click to expand...

I was chipping away at this workout plan my last couple months overseas. I used my desired/goal pace and it seems to be paying off. I was able to get my 3-mile down sub-19 and my 1-mile was just over 5:30. I immediately got vision correction surgery when I got back to my home station so I'm waiting just a bit longer before I jump back into it. For what it's worth I hope this helps, but I'm not verified SOF so maybe I'm completely off the mark here.
 
Fl_Ag said:
I was chipping away at this workout plan my last couple months overseas. I used my desired/goal pace and it seems to be paying off. I was able to get my 3-mile down sub-19 and my 1-mile was just over 5:30. I immediately got vision correction surgery when I got back to my home station so I'm waiting just a bit longer before I jump back into it. For what it's worth I hope this helps, but I'm not verified SOF so maybe I'm completely off the mark here.
Click to expand...

Thank you! I did the first workout last night and made the decision to do the same and run at my desired time. I appreciate the response!
 

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