My understanding of SASR puts it pretty close to the mission sets and physical demands of USSF, so here’s my general thoughts on the matter: The end result of all military fitness training need to be accomplishing the mission, and there is a lot that goes into that. I stole these phases/categories from Nate Morrison (RIKR Performance) and added my own thoughts explaining the overall picture.
Deep -> Long -> Moderate -> Short -> Close
Deep is getting to the target area. This could be walking in with pack animals, driving in on trucks, etc. This is about being as efficient as possible for a long duration (days). The actual load on you is low, but just walking for miles, or bouncing around in a truck for days takes its toll.
Long is movement in the vicinity, probably carrying a few days of sustainment load on your back. The tactical situation doesn’t allow for vehicles/pack animals. This could include mountaineering, snowshoeing, distance swimming, or just plain rucking. Again, this is about being efficient, but now you are carrying a load for up to a few days.
Moderate is movement in and around the target area. Probably working with a lighter weight as your sustainment load is cached somewhere, but moving quickly. Again, efficiency is key.
Short is movement at the target area. Here is where your sprinting, bounding walls, buddy carries, prowler work, etc comes into play.
Close is hand to hand, mechanically breaching doors, etc. This is maximal strength time.
So how do you train each phase? Plan out long term blocks of training that focus on one aspect at a time, with maintenance for the others. Doing everything at once will not work. For strength, as an example, do an 8 week cycle of 5/3/1 and make Sunday your Long/Moderate maintenance day. Don’t try to set records here, just do enough to maintain. Or do a ruck cycle and hit your basic lifts 2-3 times a week. Push, pull, squat, deadlift. This isn’t the time to work on bringing up lagging rear-delt-rhomboid-longhead-connector-tendons or whatever the latest tip on the front page is about.
So what do you do within each cycle? I like to pick and choose. Say it’s a ruck cycle, I’ll use the ruck portion from a selection prep plan. Or you’re going to work distance running, take an 8 week half marathon training plan. Or put in 8 solid weeks in a pool. The options are limitless.
Sorry that rambles so much, my preworkout is kicking in.