Green Beret

If you want to wear the green beret of the Green Berets, be warned that it takes more than the ability to do hundreds of push-ups. To make it in the special forces of any branch of the U.S. military, you need intelligence, an outstanding record of prior military service (at least three years), and high motivation — very high. But now, a new program will enable you to go straight to the SFAS after Army bootcamp - skipping the 3 year wait!!!

Ruck Marches and standing ALL DAY LONG…How to prepare:

Also known as “forced marches� or “humps�, these events are basically walking at a fast pace over rough terrain with a back pack at least 45 lbs in weight. When you take the ruck march test, you will also carry a weapon, wear boots, BDU (Battle Dress Uniform – “fatigues� pants/blouse), LBE (Load Bearing Equipment – shoulder harness with canteens with water), and a helmet.

If you break it down, you need to train the major muscle groups of the body – legs and back. Sure your upper body (shoulders and arms) come into play carrying the backpack and weapon, but you will get most of your exhaustion from the legs and lower back. So, training your legs in running, leg PT, and rucking will build stamina and endurance you need for any type of Army or land navigation training.

There are many ways to develop the legs and torso for the Ruck March. Here are some sample ways pulled from the Army Ranger / SF Prep Workout eBook:

The Run and Leg PT Workout:Â

Repeat 4-5 times
Run 1 mile at your goal pace (6-8:00/mile) (no ruck sack)
Squats – 30
Lunges – 20 / leg
Calves (heel raises)- 30 per leg

The Non-impact version of Leg PT:

Bike and Leg PT:

Repeat 4-5 times
Bike 5:00 at increasing levels per minute on a Life Cycle type stationary bike
Squats – 30
Lunges – 20 / leg
Calves – 30 per leg

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Long Distance Bike / Leg Workout:

 Life Cycle Pyramid:Â

On a stationary bike with manual mode and levels of resistance:Â

Start at level 1 for 1 minute, increase resistance level by 1 level each minute until you can no longer pedal in between the 80-90 RPM zone. Typically, people will do this workout for 20-30 minutes depending on the bike they have. Some bike will max out at level 12 and some will go to at least 20 levels. Both are tough to get to the top of the pyramid levels. Once at the top, repeat all levels in reverse order and work yourself down the other side of the pyramid. Usually by the end of the pyramid, there is a puddle under you and your legs will be exhausted.Â

And, of course, there are long distance ruck marches for 10-20 miles with at least 45 lbs in a ruck sack you must train for prior to some of the advanced Army courses. The best way to train for these to move out with a ruck sack for 1-4 hours at a time combined with smart foot care.Â

The most important part of training (running or rucking) in boots is proper fit and blister control. Here are some tips to deal with training in boots and treating / preventing blisters:Â

1)     Break in your boots to your feet. One way we broken in our boots was to take a shower with your new boots and walk around in them for about two hours. This will mold them to your feet. Polish them well with show polish to protect them from further water damage.Â

2)     Place insoles into your boots – good arch supporting and heel cushioning inserts are thick and may require you to purchase boots that are one size larger.Â

3)     Wear two pairs of socks. Wear a tight fitting polyester pair of socks that cling to your feet underneath the thicker pair of regulation socks. This will enable your foot to have a protective layer on it and prevent blisters. It will also keep sand and dirt from rubbing your feet inside your thick sock which is what will cause a blister – even in perfect fitting boots. I never had a blister at SEAL training doing this and we were wet and sandy all day long.

4)     DO NOT RUN with weight – you can walk at a fast pace but running will damage the lower extremities (shins, knees, lower back). When walking, stride with short, fast steps and straighten the knee each step to relax the leg muscles briefly. When going uphill, do not go straight up, zig-zag to avoid tiring the leg muscles. Walk straight, with the weight of the body kept directly over the feet, walking flat footed. Conversely, bend your knees when going downhill to absorb the shock of each step. Dig in the heels with each step. (from USAREC Pam 601-25)

For more information on preparing for the Special Forces Assessment Course or any course with long ruck marches and land navigation, see the Army SF Guidelines (USAREC Pam 601-25). It is a free download you can get at SFAS Course link: http://www.stewsmith.com/sfguidelines.pdf

There is a ruck marching program in the SF Guidelines that will build you up from 3 mile ruck march with a 30 lb rucksack at a 45 minute pace to 18 miles with 50 lb ruck sack in 4.5 hours.

Have fun with this type of workout. It is different and challenging and will prepare you for most Army schools. Feel free to contact me if you have any questions at stew@stewsmith.com

Remember, it’s always a good idea to check with your physician before starting a new exercise program, especially if you have been inactive for a long while or if you have certain medical conditions.