USA JFK SWCS Preparatory Training Programs.

The purpose of this information is to assist prospective SFAS candidates in attaining and maintaining a high state of physical fitness prior to attendance at the U.S. Army John F. Kennedy Special Warfare Center and School (USAJFKSWCS) SFAS Program and subsequently the SFQC.

This program is physically and mentally demanding. To accomplish physical-related goals set by SFAS, applicants must be in good physical condition upon arrival at Fort Bragg. Soldiers attending the SFAS Course will perform physical tasks that will require them to climb obstacles (by use of a rope) 20 to 30 feet high, swim while in uniform, and travel great distances cross-country while carrying a rucksack with a minimum of 45 pounds. The SFAS Course requires upper and lower body strength and physical endurance to accomplish daily physical-oriented goals on a continuous basis for 21 days. Below is a recommendation- mended 5-week PT program consisting of realistic physical and mental goals relative to physical requirements set by the USAJFKSWCS SFAS committee (if you have time, work out more than 5 weeks poor to arrival).

Stages of physical fitness.

Attaining physical fitness is not an overnight process; the body must go through three stages:

The first is the toughening stage which lasts about 2 weeks. During this time the body goes through a soreness and recovery period. When a muscle with poor blood supply (such as a weak muscle) is exercised, the waste products produced by the exercise collect faster than the blood can remove them. This acid waste builds up in the muscle tissue and irritates the nerve in the muscle fiber causing soreness. As the exercise continues, the body is able to circulate the blood more rapidly through the muscles and remove the waste material, which causes soreness to disappear.

The slow improvement stage is the second stage in attaining physical fitness. As the body passes through the toughening stage and continues into the slow improvement stage, the volume of blood circulating in the muscle increases and the body functions more efficiently. In the first few weeks the improvement is rapid, but as a higher level of skill and conditioning is reached, the improvement becomes less noticeable. The body reaches its maximum level of performance between 6 and 10 weeks. The intensity of the program and individual differences account for the variance in time.

The sustaining stage is the third stage during which physical fitness is maintained. It is necessary to continue exercising at approximately the same intensity to retain the condition developed. Physical workouts.

Physical workouts should be conducted a minimum of 4 days a week; work out hard one day, easy the next. A hard and easy workout concept will allow maximum effort for overloading both the muscle groups and cardio respiratory system; it will also prevent injury and stagnation in the program. For example: Monday, Wednesday, and Friday--Hard workouts (overloading of muscles) (Saturday used for extra long workouts). Sunday, Tuesday, and Thursday--Easy workouts. This is the time to practice swimming and work on overall fitness; sprints, pull-ups, push-ups, and especially stretching.

Prior to each workout, 10 to 15 minutes should be devoted to performing stretching exercises. Additionally, the USAJFKSWCS Surgeon recommends a well-balanced diet be incorporated with this recommended PT program and that daily fluid (water) intake be increased.

See also:

• SFAS and Q-Course Overview by the Special Operations Recruiting Detachment, Fort Bragg, N.C.

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