I am applying for one of my country’s reserve special forces sometime next year (12 - 18 months away) and am designing a preparation program.
Over here the military is much less focused on upper body strength than in the US, and much more focused on ruck marches and long runs.
I will have to get to the level of running 8 - 10 miles in an hour and will have to be prepared for 25 - 65km marches through the mountains with up to 70lbs of kit. I have a specific preparation course that I will do for the 3 months before the course begins (including some swimming), leaving around a year to lose some fat and build a base.
I have a long time, so here’s my plan:
- Paleo diet with 1 cheat day per week to lose some weight gradually
Hal higdon novice marathon running program to slowly build up miles
Am going to a POSE running clinic next week to properly learn the techniques to avoid injury and improve efficiency while ramping up the miles
Then switch to a more Lydiard style running approach, essentially spending a lot of time building a large aerobic base, avoiding any anaerobic work until the 2-3 months before the course
STRENGTH / PREHAB
Pavel’s PTP style strength with deadlifts and shoulder or incline press to build relative strength without mass (4-5x per week, nowhere near failure, 2x5 of each)
My main focus over the next year, however, is prehabbing so I am essentially bulletproof and very durable during the course
From what I’ve heard, the main areas to prehab / build are: lower legs, knees, hips, core / lower back and shoulders - how would you guys recommending building these? I would like to be doing some prehab daily for all of these for the next year so when I start I am as injury proof as possible.
I will be doing pushups / pullups / situps 5-6x weekly, with around 4-6 weeks focused on each (using a grease the groove method), while maintaining the other 2. This should be more than sufficient over the course of a year to get my numbers up to 100 pushups and 20 pullups