Tactical Human Optimization, Rapid Rehabilitation and Reconditioning
(THOR3)
10 WEEK PROGRAM
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
USAJFKSWCS THOR3 CHRISTI M. LOGAN, RD, CSSD, LDN NOV12
Performance Nutrition:
How to Optimize Performance
SOF Operators often seek out their SOF Performance Dietitians for guidance on how to enhance performance
during training and missions. More often than not, many Operators are using only water during physical events
lasting more than 60 minutes, and the amounts consumed tend to still be inadequate to mitigate performance deficits
caused by dehydration. Many Operators also do not carry adequate carbohydrate, electrolyte or protein sources, if
they pack them at all. Studies show that fueling appropriately during physical events lasting over 60 minutes, will
increase endurance potential and time to exhaustion, maintain desired pace longer (especially during events longer
than 90 minutes), as well as help maintain a higher intensity for longer durations.
Consuming carbohydrates during events lasting >1 hour will extend endurance performance, but the physiologic
mechanisms for processing carbohydrates will change as the event intensity and duration change. Most forms of
carbohydrate can be tolerated up to the 2 hour mark; after that time focusing on the type of carbohydrate can be
important. Utilizing easily digested carbohydrate sources, like glucose, glucose plus fructose, other simple sugars
and maltodextrin seem effective. However, when event duration is 2-3 hours, focusing on glucose or maltodextrin,
which are rapidly digested, optimizes the absorption of dietary carbohydrates during the event. When event
duration is expected to extend beyond 2.5 hours, consuming carbohydrates in the form of glucose plus fructose
versus glucose alone can enhance your carbohydrate digestion as well as aid in tolerating the higher ingestion rates
of carbohydrates needed for these durations. Subsequently, the glucose plus fructose combination will aid in
enhancing fluid absorption, may reduce gastrointestinal stress and can even enhance performance more than when
ingesting glucose alone. Mixing and matching carbohydrate sources via bars, gels, or fluids can also be done as the
carbohydrates contained within these forms are all digested similarly. Be cautious of consuming fructose alone as a
carbohydrate source, this may adversely cause diarrhea issues.
Ensuring adequate, but not excessive, hydration and maintaining an appropriate electrolyte balance can further
optimize performance. Performance deficits can begin with as little as a 2-3% loss of body weight due to sweat. On
a hot humid day, an Operator might sweat 1-2 liters per hour with some Operators sweating as much as 2-3 liters
per hour. Additionally, the sodium lost through sweat can range from 575-1725 milligrams per liter. Including a
sodium source during events aids in reducing electrolyte imbalances and preventing hyponatremia. Combining
sodium appropriately with fluids during events, can also aid in preventing both hypo- and hypernatremia. It may
not be practical to test for sodium losses in sweat, therefore Operators experiencing muscle cramps, white residue
on their clothes, stinging eyes from sweat during training or whose skin is gritty after training most likely are "salty
sweaters". These Operators should ensure adequate salt intake throughout the day by consuming high sodium foods
or by lightly salting their foods during meals and snacks. Additionally, "salty sweaters" may want to aim for 800mg
sodium per liter of fluid per hour during events lasting >60 minutes. In general, most Operators should aim for
400mg sodium per liter of fluid per hour for events lasting 1-3 hours, increasing to 800mg sodium per liter of fluid
per hour when event duration is expected to exceed 3 hours.
Because many SOF Operators carry kit and/or ruck loads during training and missions, it is important to consume
protein during prolonged events to prevent or minimize lean mass losses. Total event duration is not always known
in advance, therefore when it becomes apparent that events will exceed 3 hours, it is recommended to consume no
more than 0.2g protein/Kg/hour, (i.e. ~ 15-20g protein per hour for both males and females, however Operators
weighing >200 lbs may need more). Consuming a protein source that contains 20-25g protein every 2-3 hours is
also sufficient.
Lastly, within the 60 minutes immediately following training or missions, it is recommended to consume 20-25g
protein in a liquid form that is high in leucine (i.e. milk or whey) to optimize muscle synthesis. Coupling posttraining/mission
protein with carbohydrate will also accelerate the replacement of muscle carbohydrate stores and
can spare ingested protein for use in muscle recovery, repair and building. Nutrition is a powerful performance
enhancer, exploit this performance edge. See chart provided for summary of recommendations to optimize
performance with nutrition.
USAJFKSWCS THOR3 CHRISTI M. LOGAN, RD, CSSD, LDN NOV12
Performance Nutrition:
Fueling Requirements
Day to Day
Timing Fluid Needs
Electrolyte
Needs
Carbohydrate Needs
Protein
Needs
Fat
Needs
Everyday Nutrition
Drink to prevent
dry mouth
Lightly salt foods or
consume sodium
containing foods
throughout the day
Aim for 3-8g/kg daily
1.5-2g/Kg
daily
0.7-1g/Kg
daily
Before, During and After Training/Missions
Timing Fluid Needs
Electrolyte
Needs
Carbohydrate Needs
Protein
Needs
Fat Needs
During the 24-72
hours before
endurance events
lasting >90
Drink to prevent dry
mouth
Lightly salt foods or
consume sodium
containing foods
throughout the day
Aim for 10g/Kg/day
20g protein
spaced 5-6x
daily
~20-30% of
total daily
energy intake
2+ hours before
event
16-24oz fluid N/A
Consume a meal that provides carbohydrates, proteins
and fats.
30 min before
event
5-10oz fluid N/A 30g N/A N/A
<30 minute events
5-10oz every 15
minutes
N/A N/A N/A N/A
<30-75 minute
Events
5-10oz every 15
minutes N/A
Rinse mouth with sports
drink or use a hard candy.
Most forms of carbs are
tolerated.
N/A N/A
1-2 hour events
5-10oz every 15
minutes
400-800mg
sodium/liter of
fluid/hour
Up to 30g/hour.
Most forms of carbs are
tolerated.
N/A N/A
2-3 hour events
5-10oz every 15
minutes
400-800mg
sodium/liter of
fluid/hour
30 to 60g/hour.
Focus on rapidly
digested carbs
(i.e. glucose, maltodextrin,
or glucose + fructose).
20-25g
If fat is
consumed,
ensure <10%
saturated and
trans fats.
3+ hour events
5-10oz every 15
minutes
800mg sodium/Liter
of fluid/hour
60-90g/hour.
Focus on rapidly
transportable carbs
(i.e. glucose + fructose).
20-25g
every 3 hrs
If fat is
consumed,
ensure <10%
saturated and
trans fats.
Within 60 minutes
post event
During the 2-4 hours
post-physical
activity, replace
24oz fluid for every
pound of weight lost
during event.
Ensure ~400mg
sodium/liter of
fluids or salt your
foods to optimize
retention of posttraining
fluids.
Consume 1g/Kg.
(i.e. ~60-90g carbs)
Particularly important
when recovery period is
<8 hours.
20-25g
If fat is
consumed,
ensure <10%
saturated and
trans fats.
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 1
DAY 1
APFT
PUSH-UPS: AMRAP IN 2 MINUTES
SIT-UPS: AMRAP IN 2 MINUTES
RUN: 2 MILES FOR TIME
DAY 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 3
RUN:
5 MINUTE WARM-UP (EASY)
RUN: 2 MINUTES
JOG: 1 MINUTE
REPEAT 4X
5 MINUTE COOLDOWN (EASY)
DAY 4
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
RUN: 5 MILE TIME TRIAL
(AS FAST AS POSSIBLE)
DAY 6
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 2
DAY 1
RUN:
6 X 400 METERS
3 MIN REST BETWEEN REPS
DAY 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 3
RUN:
5 MINUTE WARM-UP (EASY)
RUN: 3 MINUTES
JOG: 1 MINUTE
REPEAT 4X
5 MINUTE COOLDOWN (EASY)
DAY 4
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
RUN: 5 MILE TEMPO
(RUN AT A PACE 60-90 SECONDS SLOWER /MILE THAN TIME TRIAL PACE OR USE MCMILLAN
CALCULATOR TO DETERMINE PACE BASED ON PREVIOUS TIME TRIAL)
http://www.mcmillanrunning.com/index.php/calcUsage/calculate
DAY 6
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 3
DAY 1
RUN:
4 X 800 METERS
4 MIN REST BETWEEN REPS
DAY 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 3
RUN: 12 Km TIME TRIAL
(AS FAST AS POSSIBLE)
DAY 4
SESSION 1
NON-IMPACT CONDITIONING
(ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
3 X 8 MINUTES
REST 5 MINUTES BETWEEN SETS
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 20% OF BODYWEIGHT (DRY)
DISTANCE: 5 MILES
PACE: MODERATE
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 4
DAY 1
RUN:
6 X 800 METERS
4 MIN REST BETWEEN REPS
DAY 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 3
RUN: 12 Km TEMPO
(RUN AT A PACE 60-90 SECONDS SLOWER /MILE THAN TIME TRIAL PACE OR USE MCMILLAN
CALCULATOR TO DETERMINE PACE BASED ON PREVIOUS TIME TRIAL)
http://www.mcmillanrunning.com/index.php/calcUsage/calculate
DAY 4
SESSION 1
NON-IMPACT CONDITIONING
(ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
3 X 10 MINUTES
REST 5 MINUTES BETWEEN SETS
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 25% OF BODYWEIGHT (DRY)
DISTANCE: 5 MILES
PACE: MODERATE
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 5
DAY 1
WALK:
2.5 MILES
DAY 2
RUCK:
LOAD: 30% OF BODYWEIGHT (DRY)
DISTANCE: 2.5 MILES
PACE: FAST
DAY 3
NON-IMPACT CONDITIONING (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
5 x 5 MINUTES, REST 5 MINUTES BETWEEN SETS
DAY 4
SESSION 1
RUN: 5 MIN WARM-UP (EASY)
1600 METERS (HARD)
400 METER RECOVERY JOG
1200 METERS (HARD)
400 METER RECOVERY JOG
800 METERS (HARD)
400 METER RECOVERY JOG
400 METERS (HARD)
5 MINUTE COOLDOWN (EASY)
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 30% OF BODYWEIGHT (DRY)
DISTANCE: 5 MILES
PACE: MODERATE
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 6
DAY 1
WALK:
4 MILES
DAY 2
RUCK:
LOAD: 30% OF BODYWEIGHT (DRY)
DISTANCE: 4 MILES
PACE: FAST
DAY 3
NON-IMPACT CONDITIONING (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
5 x 8 MINUTES, REST 5 MINUTES BETWEEN SETS
DAY 4
SESSION 1
RUN: 5 MINUTE WARM-UP (EASY)
75 SEC (HARD)
150 SEC (EASY)
60 SEC (HARD)
120 SEC (EASY)
REPEAT 3X
5 MINUTE COOLDOWN (EASY)
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 30% OF BODYWEIGHT (DRY)
DISTANCE: 8 MILES
PACE: MODERATE
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 7
DAY 1
WALK:
5 MILES
DAY 2
RUCK:
LOAD: 35% OF BODYWEIGHT (DRY)
DISTANCE: 4 MILES
PACE: FAST
DAY 3
NON-IMPACT CONDITIONING (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
5 x 10 MINUTES, REST 5 MINUTES BETWEEN SETS
DAY 4
SESSION 1
RUN: 5 MINUTE WARM-UP (EASY)
5 X
1 MINUTE (HARD),
1 MINUTE (EASY)
5 MINUTES (EASY)
5 X
1 MINUTE (HARD),
1 MINUTE (EASY)
5 MINUTE COOL-DOWN (EASY)
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 35% OF BODYWEIGHT (DRY)
DISTANCE: 8 MILES
PACE: MODERATE
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 8
DAY 1
APFT
PUSH-UPS: AMRAP IN 2 MINUTES
SIT-UPS: AMRAP IN 2 MINUTES
RUN: 2 MILES FOR TIME
DAY 2
RUCK:
LOAD: 35% OF BODYWEIGHT (DRY)
DISTANCE: 5 MILES
PACE: FAST
DAY 3
NON-IMPACT CONDITIONING (ROWER, JACOBS LADDER, VERSA CLIMBER, BIKE, ETC):
4 x 12 MINUTES, REST 5 MINUTES BETWEEN SETS
DAY 4
SESSION 1
RUN:
20 MINUTES
SESSION 2
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 5
REST
DAY 6
RUCK:
LOAD: 35% OF BODYWEIGHT (DRY)
DISTANCE: 10 MILES
PACE: MODERATE
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 9
DAY 1
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 2
RUN:
30 MINUTES (EASY)
DAY 3
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 4
BIKE:
3 ROUNDS X 10 MINUTES AT THRESHOLD PACE
2 MINUTES REST BETWEEN ROUNDS
DAY 5
REST
DAY 6
RUCK:
LOAD: 25% OF BODYWEIGHT (DRY)
DISTANCE: 5 MILES
PACE: MODERATE
DAY 7
REST
USAJFKSWCS
SPECIAL FORCES ASSESSMENT AND SELECTION
PREPARATION PROGRAM
10 WEEK
WEEK 10
DAY 1
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 2
RUN:
20 MINUTES (EASY)
DAY 3
STRENGTH TRAINING (SEE ATTACHED SHEET)
DAY 4
BIKE:
3 ROUNDS X 5 MINUTES AT THRESHOLD PACE
2 MINUTES REST BETWEEN ROUNDS
DAY 5
REST
DAY 6
REST
DAY 7
REST
WEEK 11
***SELECTION***
Name:______________________________ USAJFKSWCS
10 Week
SFAS PREPARATION PROGRAM
SFAS 10 Week Program
DAY 1
A Dynamic Warm-Up
Exercise Rest Reps Wt Reps Wt Reps Wt Reps Wt
B Front Squat 15 12 10 8
15 12 10 8
15 12 10 8
15 12 10 8
B Lat Pulldown 15 12 10 8
15 12 10 8
15 12 10 8
1:30 15 12 10 8
C Barbell Split Squat 12 ea 12 ea 10 ea 10 ea
12 ea 12 ea 10 ea 10 ea
12 ea 12 ea 10 ea 10 ea
C Barbell Bent-Over Row 12 12 10 10
12 12 10 10
12 12 10 10
C Seated Medball Side to Side Twists 12 ea 12 ea 12 ea 12 ea
12 ea 12 ea 12 ea 12 ea
1:00 12 ea 12 ea 12 ea 12 ea
D Single Leg Piston Squats to Bench 10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
D Pull-Ups 5+ 5+ 5+ 5+
5+ 5+ 5+ 5+
MAX MAX MAX MAX
D Push-Ups 20+ 20+ 20+ 20+
20+ 20+ 20+ 20+
0:30 MAX MAX MAX MAX
E Back Extension 10 12 12 15
10 12 12 15
10 12 12 15
E DB Combo Raise 5 5 5 5
5 5 5 5
5 5 5 5
E Planks (Front, Left Side, Right Side) 0:30 0:40 0:50 1:00
0:30 0:40 0:50 1:00
0:30 0:30 0:40 0:50 1:00
F
FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
Week 1 Week 2 Week 3 Week 4
Name:______________________________ USAJFKSWCS
10 Week
SFAS PREPARATION PROGRAM
DAY 2
A Dynamic Warm-Up
Exercise Rest Reps Wt Reps Wt Reps Wt Reps Wt
B Kettle Bell Deadlift 15 12 10 8
15 12 10 8
15 12 10 8
15 12 10 8
B DB Flat Bench Press 15 12 10 8
15 12 10 8
15 12 10 8
1:30 15 12 10 8
C Hamstring Curls 12 12 10 10
12 12 10 10
12 12 10 10
C Single Arm DB Incline Bench Press 12 ea 12 ea 10 ea 10 ea
12 ea 12 ea 10 ea 10 ea
12 ea 12 ea 10 ea 10 ea
C Standing Oblique DB Crunch 12 ea 12 ea 10 ea 10 ea
12 ea 12 ea 10 ea 10 ea
1:00 12 ea 12 ea 10 ea 10 ea
D DB Single Arm Shoulder Press 10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
D Hanging Knee Tucks to Chest 10 10 10 10
10 10 10 10
10 10 10 10
D Glute Hip Bridges 10 10 10 10
w/3 second holds 10 10 10 10
0:30 10 10 10 10
E Sit-Ups 20 20 20 20
20 20 20 20
Max Max Max Max
E Chin-Ups 10 10 10 10
10 10 10 10
Max Max Max Max
E Dips 10 10 10 10
10 10 10 10
0:30 Max Max Max Max
F
FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
Week 1 Week 2 Week 3 Week 4
Name:______________________________ USAJFKSWCS
10 Week
SFAS PREPARATION PROGRAM
Day 3
A Dynamic Warm-Up
Work Capacity Circuit Rest
B Rowing/Burpee Ladder 100m 1 Burp 100m 4 Burp 500m 5 Burp 1000m 10 Burp
200m 2 Burp 200m 4 Burp 250m 5 Burp 900m 9 Burp
300m 3 Burp 300m 4 Burp 500m 5 Burp 800m 8 Burp
400m 4 Burp 400m 4 Burp 250m 5 Burp 700m 7 Burp
500m 5 Burp 500m 4 Burp 500m 5 Burp 600m 6 Burp
500m 5 Burp 500m 4 Burp 250m 5 Burp 500m 5 Burp
400m 4 Burp 400m 4 Burp 500m 5 Burp 400m 4 Burp
300m 3 Burp 300m 4 Burp 250m 5 Burp 300m 3 Burp
200m 2 Burp 200m 4 Burp 500m 5 Burp 200m 2 Burp
None 100m 1 Burp 100m 4 Burp 250m 5 Burp 100m 1 Burp
F
FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
Week 4
Reps Reps Reps Reps
Week 1 Week 2 Week 3
Name:______________________________ USAJFKSWCS
10 Week
SFAS PREPARATION PROGRAM
DAY 1
A Dynamic Warm-Up
Exercise Rest Reps Wt Reps Wt Reps Wt Reps Wt
B Back Squat 15 12 10 8
15 12 10 8
15 12 10 8
15 12 10 8
B Squat Jump (BODYWEIGHT) 5 5 5 5
5 5 5 5
5 5 5 5
1:30 5 5 5 5
C Pull-Ups MAX MAX MAX MAX
MAX MAX MAX MAX
MAX MAX MAX MAX
MAX MAX MAX MAX
C DB Step-Ups 12 ea 10 ea 10 ea 8 ea
12 ea 10 ea 10 ea 8 ea
12 ea 10 ea 10 ea 8 ea
1:00 12 ea 10 ea 10 ea 8 ea
D Inverted Rows 10 12 12 15
10 12 12 15
MAX MAX MAX MAX
D Lunges 8 ea 8 ea 8 ea 8 ea
8 ea 8 ea 8 ea 8 ea
8 ea 8 ea 8 ea 8 ea
D Push-Ups MAX MAX MAX MAX
MAX MAX MAX MAX
0:30 MAX MAX MAX MAX
E DB Single Arm Bent-Over Row 10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
E DB Shoulder Circuit 10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
E Planks (Front, Left Side, Right Side) 0:30 ea 0:40 ea 0:50 ea 1:00 ea
0:30 ea 0:40 ea 0:50 ea 1:00 ea
0:30 0:30 ea 0:40 ea 0:50 ea 1:00 ea
F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
Week 8Week 5 Week 6 Week 7
Name:______________________________ USAJFKSWCS
10 Week
SFAS PREPARATION PROGRAM
DAY 2
A Dynamic Warm-Up
Exercise Rest Reps Wt Reps Wt Reps Wt Reps Wt
B Deadlift 15 12 10 8
15 12 10 8
15 12 10 8
15 12 10 8
B Medicine Ball Overhead Slam 8 8 10 10
8 8 10 10
8 8 10 10
1:30 8 8 10 10
C Barbell or Dumbell Bench Press 12 10 10 8
12 10 10 8
12 10 10 8
12 10 10 8
C Plyometric Push-Up (CLAPPING) 5 5 5 5
5 5 5 5
5 5 5 5
1:00 5 5 5 5
D Dumbell Incline Bench 10 12 12 15
10 12 12 15
10 12 12 15
D Glute-Ham Raises 10 12 12 15
10 12 12 15
10 12 12 15
D Sit-Ups MAX MAX MAX MAX
MAX MAX MAX MAX
0:30 MAX MAX MAX MAX
E DB Shoulder Press 10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
10 ea 10 ea 10 ea 10 ea
E DB Lateral Lunges 8 ea 8 ea 8 ea 8 ea
8 ea 8 ea 8 ea 8 ea
8 ea 8 ea 8 ea 8 ea
E Hanging Leg Lowers 10 10 10 10
10 10 10 10
10 10 10 10
E Dips MAX MAX MAX MAX
MAX MAX MAX MAX
0:30 MAX MAX MAX MAX
F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
Week 7 Week 8Week 5 Week 6
Name:______________________________ USAJFKSWCS
10 Week
SFAS PREPARATION PROGRAM
DAY 1
A Dynamic Warm-Up
Dumbell Circuit Day Reps Wt Reps Wt
B DB Upright Row 10 10
DB Step-Ups 10 ea 10 ea
DB Lateral Shoulder Raise 10 10
DB Alternate PushUp/Row 10 10
DB Alternate Lunges 10 ea 10 ea
DB Squats 10 10
DB Bent-Over Rows 10 10
DB Single Leg RDL's 10 ea 10 ea
DB Lateral Step-Ups 10 ea 10 ea
DB Alt. Curl to Press 10 ea 10 ea
DB X-Over Step-Ups 10 ea 10 ea
DB Overhead Tricep Extension 10 10
DB Lateral Lunges 10 ea 10 ea
*Rest 2-3 mins Between Rounds
C PLANKS (Front, Left Side, Right Side) 0:45 ea 0:45 ea
0:45 ea 0:45 ea
0:45 ea 0:45 ea
0:45 ea 0:45 ea
D FOAM ROLLING & STRETCHING 10:00 10:00
*USE Dumbells that are 10% of your Body Weight in each hand.
Week 9 Week 10
3 Rounds 2 Rounds
Name:______________________________ USAJFKSWCS
10 Week
SFAS PREPARATION PROGRAM
Day 2
A Dynamic Warm-Up
PULL/PUSH/SIT Circuit Reps Wt Reps Wt
B Pull-Ups 3 3
Push-Ups 10 10
Sit-Ups 10 10
*No Rest Between Exercises or Rounds
C FOAM ROLLING & STRETCHING 10:00 10:00
Week 9 Week 10
10 Rounds 10 Rounds
Dynamic Warm-Up (perform movements over 10-15 yards)
Walking Lunge w/Twist
Walking Lunge w/Overhead Reach
Lateral Lunge
Walking Lunge>Elbow to Instep>Twisting Overhead Reach
Carioca
High Knee Run
Power Skipping
T, Y, W & L's x 10 each
Knee Pull to Chest
Heel Pull to Butt
Leg Cradle
Frankensteins
Lateral Shuffle