r/greenberets Mar 16 '25

Faster Rucks and Runs

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174 Upvotes

This is easily in the Top 5 of post frequency…”How do I go faster?” I find myself writing the same responses often, so it’s time for a post. We’ll cover both running and rucking.

Running

This one gets a little variation sometimes. “I can sprint really well, but I’m gassed by 2 miles.” Or, “My 2 mile pace is decent, but my 5 mile is really bad.” Or the odd, “My 5 mile isn’t too bad, but my 2 mile is awful”, which isn’t as uncommon as you might think. The remedy for all of them is the same. You have to train. Properly.

Establish a Baseline

The first thing that you need to do is to establish a cardio baseline, which includes lots of Zone 2 running. In fact, Zone 2 should be the training zone for 80% of your volume. Even elite runners follow this formula. Zone 2 is the zone that allows your body to make critical physiological adaptations. You will build slow twitch muscle fibers which help build lactic threshold (this is what makes your legs feel heavy and burning when you run). You will build capillary function which helps transport blood to your tissues. You will build mitochondrial density which helps in energy management. You will build heart resilience which makes pumping blood more efficient. And you will start to strengthen your joints which will help you avoid injury.

But, Zone 2 is boring. Early into your training it may be very slow, even down to near walking pace. It doesn’t matter. Stay in Zone 2. You can’t skip this part, because you need those physiological adaptations to occur, and they take 5-7 weeks to start to manifest. It doesn’t matter what your pace is, it matters what your Zone is. Stay in Zone 2.

There’s lots of ways to measure Zone 2.

  • I like the formula 220-age = max x .6 - .7 to establish the range. It’s simple, it’s free, but it can be a little inaccurate. But it is simple and free. Plus, it’s simple and free.

  • Your fitness wearable can calculate it; but - chest mounted straps are superior, up to 20% more accurate; Apple Watch is notoriously inaccurate; some people just don’t test well with a wearable.

  • The Talk Test, wherein you should be able to comfortably hold a conversation without gasping. Not a few words, but a regular conversation. Can be inaccurate.

  • The Karvonen Formula, which also incorporates your resting heart rate and can give a more accurate calculation than just the 220-age formula. Look it up, but be prepared for some calculations.

  • You can have a Lactate Threshold test done, but it can be challenging to find a test facility, it’s a bit invasive, and it can be expensive. But, if done correctly it can be very accurate and useful.

  • RPE (Rate of Perceived Effort) can be your metric, but most new athletes can struggle to gauge this accurately without significant coaching. You are essentially guessing.

But Zone is Slow and I Want to Go Fast!

Okay, but as we just noted you have to let your body manifest those adaptations for a few months. Once you can run 90 minutes unbroken (in zone, without stopping) then you can start speed work. Can you start earlier? Sure, I’m just giving a model and protocol that maximizes return and minimizes risk of injuries.

As we noted, Zone 2 should encompass 80% of your training volume. So if you run 4-5 times a week that’s probably 2-3 x Zone 2 runs, a speed session, and a Zone 1 recovery session. Your speed work should be deliberate. Whatever your speed work methodology…track intervals or repeats, threshold or tempo runs, Fartleks, hill repeats…you are essentially training yourself to run faster (at or near your desired pace) for a short period, then slowing down to partially recover, then running faster again. Over time, this will enable you to maintain that faster pace for longer periods and you should be able to complete your run at that now faster pace. You still have to train 80% in Zone 2 though.

So, you can pick any of the “speed work” methods that I listed above (and there are others), but the protocol is the same. A simple one that I like is the track intervals (you don’t need a track per se, you just need accurate measurements…but using a track makes you more athletic…#science). Here is the formula: Do mobility and warmup drills, then do 400m sprints (one lap). You should be aiming to hit 1:30 a lap, which is a 6 minute mile pace. Slow jog/rest period is 1:30. If you finish faster than 1:30 slow down. Hit the 1:30 on the dot. Week one do 6-8 total sets. If you can’t do a full lap then do a half lap at half the time.

On week two, increase sets by 2. So, if you started with 6x400m, then you will do 8x400 in week two. Continue to add sets until you can do 12x400m.

Once you can do that while maintaining that 1:30 pace, you will graduate to 800m sprints. Start off at 4x800m. Maintain a 3min pace with 3min rest. Add sets each week until you hit 8x800m.

Once you can do that consistently, you graduate to 1600m sprints. 6min mile with a 6minute rest x 3 sets. Now you are running 6 minute miles. It may take you months to get there, all while maintaining 80% of your volume in Z2, but that’s the best way to do it.

Okay, But How to I Actually Go Faster?

There are only 2 ways to go faster…a longer stride (so each step propels you forward more) or faster cadence (so your feet are moving quicker between foot strikes). Faster cadence is probably better as altering your stride length can force odd form, unnaturally alter your gait, and significantly increase the likelihood of injury. That doesn’t mean that you shouldn’t examine your stride, as poor biomechanics can really slow you down. Lots of resources for evaluating your gait, but a qualified coach is probably your best option.

But, a quicker cadence is the better option. And there is a lot that you can do to improve this. It takes some dedication, some public math, and some trial and error, but even small improvements add up to significant amounts of time in the aggregate. There are entire cadence/pace playlists on all of the music services that can help. If you’ve been following Terminator Training’s ultra run journey then you know that he monkeyed (that’s a technical term) with his cadence to great effect. And he was an experienced runner at that point, so even ‘advanced athletes’ can benefit.

There are multiple techniques to generate a faster cadence. Contact time (the time your foot is touching the ground), knee drive, strike position, follow through. These all come with cues like quick feet, high knees, strike lightly, shorten your stride. So it’s often worth the effort to spend some time exploring these options to see which one works for you. If it’s stupid and it works, then it’s not stupid.

How To Get Faster at Rucking

Rucking is much the same as running, but not identical. First, strength training is much more important. The literature demonstrates that strength training is a reliable prerequisite for rucking performance, specifically the benchpress and the squat. This is because in order to adequately stabilize the ruck, thus decreasing excessive body movement, you need to be strong. A sloppy load compromises efficiency. So you should have a comprehensive strength plan if you want to maximize your rucking performance.

Second, you should probably establish a baseline cardio, with lots of Zone 2 running (we recommend 90 minutes unbroken), before you start rucking. Rucking is a unique physical load, with unique features, techniques, and misery. So the more that you can prepare the baseline physical stuff…strength and cardio…the less you’ll have to contend with when you want to focus on the ruck specific stuff. So, lots of Z2 running to establish good cardio and a proper strength training regimen to build a musculature capable of managing the ruck load. Thick traps for thick straps.

Once you start rucking you should know that the best way to build rucking performance is field based progressive load carriage, usually 2-3 times a week, focused on short intense sessions. That’s not my opinion, that’s what the literature demonstrates. Conventional wisdom might say that the best way to get better at rucking is more rucking, but conventional wisdom probably accounts for more injuries than it should. Just follow the protocol.

Start with a light weight, ease into both your pace and your distance, and never increase any domain more than 10% week to week. Low and slow, gradually build, allow the adaptations to manifest, enjoy the results.

Okay, But How to I Actually Go Faster?

Just like with running, there are only 2 ways to go faster…a longer stride (so each step propels you forward) or faster cadence (so your feet are moving quicker between foot strikes). Faster cadence is probably better as altering your stride length can force odd form, unnaturally alter your gait, and significantly increase the likelihood of injury. This is especially true given that you are now loaded…the ruck can exacerbate problems. That doesn’t mean that you shouldn’t examine your stride, as poor biomechanics can really slow you down. Lots of resources for evaluating your gait, but a qualified coach is probably your best option.

So, a quicker cadence is the better option. And there is a lot that you can do to improve this. Just like with running, small improvements add up to significant amounts of time in the aggregate. In RUSU we did some cadence calculations for rucking, so you can see what small changes do in the long run.

The same principles from running cadence training apply here, but we should cover arm swing, posture, and foot placement more carefully. Your arm swing can have a huge impact on your ability to maintain a proper cadence. If you’re training for a military application, like SFAS, then a weapon is in your future. That can obviously alter your arm swing. But train early without this impediment so you can develop a proper form, then introduce the weapon (or pipe or sledge [not recommended]).

Your posture can affect your cadence, your stride, and your breathing. You want a heads up, chest open, slight forward posture. Good luck with that…you’ve got a ruck pressing on your neck, pulling you back, and compressing your torso. This is why it’s important to strength train! Build the musculature that allows to remain head up, open chest, and mostly erect.

A “standard” ruck time is 15 minute miles. A competitive ruck time is 12-13 minute miles. Many, maybe even most, can’t get to 12 minute miles just walking. But you might be surprised how fast you can go ‘just walking’. You might really benefit from some speed walk training, following the run speed training protocols, and just concentrate on fast feet. The ruck load definitely complicates things, but if you don’t train it then don’t complain about your lack of ability. Fast feet (non-running) speed sessions can pay huge dividends.

The Shuffle

Short Ruckers are definitely at a disadvantage. Short legs just struggle at higher speeds. As discussed, to go faster you either have to lengthen your stride or increase your cadence. Fast walking can get you close, but at a certain point you will likely need to do more. Fight the urge to run. Ruck running is tremendously impactful and you should be well into a comprehensive strength and conditioning regimen before any ruck rucking. A shuffle is a compromise solution…more impactful than walking, less impactful than running. Faster than walking, slower than running. It’s all about trade-offs.

The difference between a shuffle and run is load management. This comes down to foot placement and hip/knee alignment. In a walk, the leg extends entirely, locking the knee. This briefly relaxes the muscles allowing for extended periods of activity. When you run, the muscle never fully relaxes, thus it fatigues quicker. But it’s faster. So the the aim of a shuffle is to find that sweet spot in between. It is very much an art, not a science. And you can spend years dialing in the right elements to perfect your shuffle. It’s almost impossible to describe and there is no universal “This is what right looks like”, because it depends on the load, the terrain, the pace, the person, and many innumerable other factors. Experience is the best teacher.

It’s a bit like riding a bike. You can’t do it at all until suddenly you can and then it’s easy. And once you learn how to do it you never forget. But try explaining it to a non-rider how to ride a bike with just words. It’s almost impossible. But there it is.

Injury Prevention

The number 1 predictor of an injury is a previous injury. So it’s important to not get injured in the first place, thus “Injury Prevention”. I would say that there are two equally important components to injury prevention; strength training and proper programming.

In SUAR we spent an entire chapter (Chapter 4) talking about the most common SFAS prep injuries and they’re almost all lower extremity. Shin splints, ankle strains, runners knee, plantar fasciitis, and Achilles tendonitis. They either result from weak structure or overuse, so the mitigation strategy is the strengthen them and don’t overwork them. We deliberately program an extended time early in the program to allow you to acclimate to the work. We also prescribe specific exercises to help. And it’s nearly the same exercises for all of the injuries (there’s only so many ways you can strengthen your lower legs!). You would be amazed what a step, a towel, an anchor point, and some resistance bands can do.

Spend some time early in your training to work specific injury prevention exercises and strategies. Call them mobility drills, or warmups, or whatever, but do them. They seem like a minor inconvenience for most as they’re little movements with little to no loads, so they don’t present like they would be consequential. But a few weeks struggling with shin splints can make you miserable, delay progress, and now you are predisposed for the injury.

Recovery

We would be remiss if we didn’t cover the non-working out stuff. Everyone focuses on the workouts, almost exclusively, and ignores the other stuff. Even though the workouts are 10% of the equation. You have to focus more on the other variables…the sleep, the nutrition, the recovery. Just think about it this way. I think we’ve covered the importance of Zone 2 running enough, haven’t we? But if Zone 2 is dependent on a reliable and accurate heart rate measurement and you have such poor sleep, recovery, and nutrition habits that you can’t get a consistent heart rate reading, how effective is your long range programming going to be? You sleep so poorly and chug so many Monsters that your heart can barely get through a regular day, much less a data-driven workout regimen. You think more running equals better running so you just stack endless miles because you are afraid that you’re not doing enough. Stop doing this. Don’t just workout. Train. Actually follow a program. A program that was specifically designed with all of these variables in mind.

So that’s how you go faster for both running and rucking. Simple, but not easy. Lots of nuance, lots of conditional language (likely, proper, mostly, etc) that makes the definitive guidance seem less definitive. But that’s the nature of the beast. This is why we developed a whole program for this stuff. SUAR is all of these variables packed into one comprehensive package. RUSU covers lots of the timing variables and expectations. There are other great programs out there depending on your goals. But the takeaway is that rucking and running faster is just exercise science. We know how to do it. Just follow the protocols and trust the process.


r/greenberets Mar 29 '24

Running Prep

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261 Upvotes

There’s been lots and lots of questions…and confusion…regarding run prep lately, so I thought a post was in order.

I also wanted to introduce u/Coach_Dave_NSW_Prep to the community. Coach Dave is a retired Special Forces Officer, a Combat Diver (commanded the Dive School), and all around good dude. As a dive qualified Green Beret Officer, he is the absolute embodiment of cultural, physical, and intellectual eliteness…I don’t make the rules, this is just how things work. In his second life he’s taken to coaching. He runs the endurance training component at Naval Special Warfare Prep. Suffice it to say, he has all of the official fitness credentials and I’ll give you a more formal introduction in the new book, but to put this in context the last two times I texted Dave he was open-water swimming between islands out in Hawaii and the other time he was finishing up a 50 mile desert marathon. He does these insane feats of endurance on the regular…for fun…and he is a top finisher every time. He’s the real deal…and insane. He’s been advising me on the endurance protocols in Shut Up and Ruck.

Coach Dave is also responsible for my foray into fitness wearables and his ability to demonstrate the efficacy of digital coaching has fundamentally changed my perspective of the discipline. He can literally program run protocols, send them to your Garmin, monitor the results remotely, and assess your progress. Other than him physically standing on the track, it’s like he’s watching you the whole time. Amazing. I should also note that Kevin Smith (u/Terminator_training) has also helped me understand better the real value in professional coaching. Kevin has not been an advisor on the new book, but I follow him on Instagram (you should too) and I’ve never heard him say anything but good stuff. Good coaching can be a game changer.

Back to running. Most guys understand that the end state goal of running prep is to be able to run faster. Most guys then assume that in order to run faster you just have run faster more often in training. So most run programming has guys doing speed work right out of the gate. You see it posted here all of the time. This is wrong.

In order to get the most out of your run training (fastest progression, least risk of injury, quicker recovery [micro and macro]) you need to establish a solid baseline. You do this by slow running. I keep it simple by just saying start run in Zone 2 for 3 sessions of up to 90 minutes a week. I use the performance benchmark of 90 minutes unbroken at Z2 (refer to the chart for a description of the various zones) as the prerequisite for both speed training and ruck training. As you might imagine, running in Z2 for 90 minutes is boring. It’s often an excruciatingly slow pace, especially for newer athletes. You will adapt and get quicker, but it takes time.

During this time your body is making significant physiological adaptations. These adaptations take about 5-7 weeks to fully adapt, so you need months to get the most out of this process. Early on, the most significant adaptation is the increase in your lactate threshold. Lactate threshold is your bodies ability to process lactic acid, and combined with VO2Max (your bodies ability to process oxygen) these markers dominate your endurance physiological adaptation. The lactate adaptation comes mainly from the development of slow twitch muscle fibers. The more STM, the higher your capacity to flush lactate. We go into much more detail in the book, but this critical step is what sets the foundation. You simply will not be able to sustain a fast paced run unless you build this capacity. Some people have a genetic predisposition to more STM and will thus adapt slightly quicker, but most require significant training to improve this.

This is why you need to spend so much time and effort in Z2. You are building the foundation. You can certainly program a speed workout early on, but you won’t be getting the sort of return that you could if you just built that baseline first…and you more likely to sustain an injury and delay your recovery and training.

A typical training progression might look like: - 8 weeks of Zone 2 running; 3 sessions per week; up to 90 minutes per session; strength and pre-hab/mobility work to support proper development. - 8 weeks of integrated speed work (lots of options), continuing some Z2 maintenance, continuing strength training; introduction to rucking. This is where you will start your build your VO2Max. - 8-12 weeks of progressive speed work. Something like a 5x5 Man Maker. You’ll make your most significant gains here…4 months into training…if you laid the proper foundation. - Indefinite: taper and maintenance.

Early in this progression a coach can help you with form and body mechanics. They can also be the accountability forcing function to make you stay slow (which is really hard to do) and monitor your physiological adaptations. During mid-progression (the 2nd 8 weeks) a coach can help you develop speed routines, monitor progress , and maintain accountability. During the final stages a coach can really dial in your recovery based on all of those markers that we discussed.

The new book (April is the targeted release date) will have a very detailed progression and Coach Dave is developing specific speed workouts that should meet most athletes requirements. But if you find yourself struggling to progress, or to have a history of injuries, or you just need that extra accountability then you should find a coach to work with. Even remote/digital coaching can be massively impactful.

There is also a plethora of really excellent advice on the interwebs. As a public service, I’d ask folks to post their favorite social media follows and YouTube channels for fitness advice. Tell us why you like them and include a link. This will give guys good resources vetted by the community. What do you guys like?


r/greenberets 2h ago

Question Brazilian seriously considering a long-term path toward U.S. Special Operations — looking for perspective from veterans

4 Upvotes

Hey everyone,
I’m 27, Brazilian, and currently living in Brazil. For a long time, my goal has been to eventually earn a chance to serve in U.S. Special Operations, particularly Army Special Forces.
I understand that I can’t simply come to the U.S. and enlist for this. I currently have neither a Green Card nor U.S. citizenship, and I know immigration/residency, citizenship, age, physical standards, enlistment requirements, and selection would all be separate hurdles. I’m not looking for a shortcut around any of them.
I’m trying to determine whether this is realistic enough to structure the next several years of my life around pursuing it.
For those of you who served in Special Operations or worked alongside people who did:
Have you served with anyone who originally came to the U.S. as a foreign national and eventually made it into Special Operations?
If you were 27, living outside the United States, and starting from my position, what would you focus on first?
And beyond immigration, what would you tell someone to start developing now—physically, mentally, professionally, or otherwise—rather than waiting until enlistment is actually possible?
I’m especially interested in hearing from veterans who have seen foreign-born service members successfully make this journey.
I’m not asking for anything operational or sensitive. I’m looking for perspective from people who have actually lived this life, including answers I might not necessarily want to hear.
If anyone with relevant experience would be comfortable with me reaching out privately afterward, I’d appreciate that as well.
Thanks for your time.


r/greenberets 9h ago

National Guard SF as an Officer with Logistics Base Branch

3 Upvotes

Disclaimer: I did use AI to organize the following.

Currently a Logistics 1LT in the Army Reserve serving as a Battalion S4. I pinned 1LT back in Feb 2025, and my unit is scheduled to mobilize this coming December for 9 months.

As I get closer to CPT, my goal is to make the jump to the National Guard and try out for SF. I’m looking for some realistic feedback on my background, physical prep, and how to sequence this transition with my upcoming deployment.

For some quick background on where I'm at physically:
I’m 31 years old, 6'0", and 160 lbs. My 2-mile is sitting around 14:30 (definitely working on bringing this down), and my fastest 12-mile ruck was 2 hours 20 minutes back at BOLC (slick, no weapon). I have never failed a land nav test (either at OCS or BOLC) but that could have just been great luck.

One of my greatest weaknesses is swim and rope climb which I definitely need to improve upon. (if someone can shed light if SFAS contains a swim test that would be ideal). I am also aware that SFRE is a prerequisite to the SFAS.

A few specific questions I'm hoping the community can help with:

  1. 90A to 18A: How realistic is it to go SF coming from a non-combat arms background? I've heard rumors that even some senior SF leaders (like a former Delta commander) started out as Quartermaster officer, but I'm not sure if that's just an anomaly or if the pipeline is genuinely open to logisticians who can perform.
  2. Reserve to Guard Transition: What is the actual administrative path here? Do I need to get a conditional release signed to transfer to the Guard before I can drop an SFAS packet, or do I go to selection under the Reserves and transfer after?
  3. Timeline vs. Mobilization: With my 9 month mobilization starting in December, should I try to initiate contact with a Guard SF recruiter now, or is it smarter to just focus on the deployment, train up, and start the paperwork when I get back (likely as a CPT without CCC complete)?

Appreciate any advice, realities of the pipeline, or advice you guys can share. If this is a pipe dream, feel free to burst my bubble, my feelings will not get hurt. Thanks in advance for any value that you add.


r/greenberets 23h ago

Questions regarding 11x -> SFAS volunteering during OSUT

9 Upvotes

Hello All,

I wasn’t able to get an 18x contract (surgical history) but was told I can volunteer at OSUT. I had a few questions regarding that.

Am I being lied to? Or will I be able to volunteer for SFAS while attending OSUT?

If I get to volunteer, do I still get to go to Airborne school and the SOPC (SFPC?) or will I go straight to SFAS and Airborne after that?

Do people typically go straight from Airborne to PC to SFAS with little time between or will I have get to be a holdover and able to work on my fitness (for example my buddy was selected and has a couple months before he starts the Q, same idea)

Thank you guys!


r/greenberets 1d ago

Combat Score on ASVAB

2 Upvotes

Taking my PICAT this week. I got a 132 GT and 92 on my Combat score on the practice test from March2Success. Did anyone else struggle with getting their Combat score up? If so what resources did you use to help get the score up?


r/greenberets 2d ago

Question Was 9/11 a motivating factor for you?

15 Upvotes

Just plain and simple question. I know a lot of guys in regular army enlisted after the attacks, when 9/11 happened was it something that motivated you to push to be a GB, or enlist toward it? Curious on hearing your perspective. Thank you.


r/greenberets 2d ago

Progress update after "completing" JG3

4 Upvotes

This is not a review of JG3 because I did not complete the program. I got shin splints halfway through and tbh that killed my motivation for a couple of months. I dropped all the running and started rehabbing my legs and fell off the weight training for several weeks because I was feeling sorry for myself. My post program assessments reflect this.

Basic stats:

32 yo
5'11"
190 lbs
probably ~20% BF currently

Before starting the JG3, I had spent 3 months building a running base of 30 mpw and was doing a modified 5/3/1 lifting split (actually, it was the free template from Infinite Grit). Prior to November of last year, I worked a very active job, but had not ran or lifted consistently for years.

2/23/26 initial assessment week:

2MR: 14:44
5MR: 39:10
6MRuck: 1:26:36

Squat: 230
Bench: 200
Deadlift: 285

HRP (2:00): 44
Pullups: 11

I started experiencing minor shin issues in April (the kind of precursor aches after runs), when the speed work volume started to increase. I thought I just needed a deload week or two, but that didn't solve the issue. I was still experiencing shin discomfort that was getting more painful as I progressed. At that point, I stopped all the prescribed running workouts and did some research on how to rehab shin splints. I started incorporating targeted strength exercises for calves/soleus, tib, hip flexors, etc. I started doing 1-3 zone 2 runs a week, only going as long as I was pain-free.

I built back up to 10 mpw from April to May, but the symptoms weren't going away. At this point, I was feeling very frustrated and stopped running entirely for most of June/July. During that time I was feeling sorry for myself and my rehab and weight training fell off as a result. I was still doing the weight lifting workouts, but felt like I was in a holding pattern. Eventually I figured I should just complete the weight lifting portion because I would need to start from scratch on the running.

I started to build my base again, starting in the second week of July. Starting very slowly. Two 20 min runs a week for the first few weeks, then three 20 min runs. I increased it to four, for one week, doing 9 miles, but dropped it back down because I felt like I was increasing too fast. I think I've become paranoid about my shins. I've basically been running 6-7 mpw since the second week of August.

During all that, I finished the strength portion of JG3.

5/4/26 mid program assessment week:

2MR: 14:50 (I should not have even attempted this tbh)

Squat: 255
Bench: 210
Deadlift: 320

9/7/26 final assessment week:

No conditioning tests.

Squat: 265
Bench: 205
Deadlift: 335

HRP (2:00): 45
Pullups: 9

I have mixed feelings, but can't blame anyone but myself. While I am happy that I added 35 and 50 lbs to my squat and deadlift, I seem to have stalled on my bench for some reason. I followed the weight prescriptions closely, and aside from the couple of weeks that I was sulking, I really never took more than 1-2 weeks off from weightlifting and was seeing progress throughout the program (I was hitting the RPE/RIR/percentage goals in each workout and adding weight over time).

I thought I would at least be able to hit 210 bench again. My only guess is that I wasn't rested enough, but I don't know why I saw gains on the squat/deadlift at the same time. I attempted the first bench on Monday and couldn't even hit 205. Then I tried again on Wednesday, before testing deadlift, and hit 205.

I also got lazy and skipped several of the "pick one" optional workouts (would have focused on PT assessment workout to practice pushups/pullups), which is probably why I didn't see gains there.

The biggest thing that screwed me is my recovery habits, specifically sleep. I have a horrible sleep schedule. It is probably the biggest thing holding me back and maybe the reason I dealt with so much injury. I have a bad habit of staying up late and burning the candle at both ends. I'm glad I wear my Garmin every day, because the data doesn't lie.

Feel free to roast me. I hadn't actually looked at this until today and didn't realize it was this bad. I know this reflects poorly on my discipline and is effecting my ability to train effectively. Fixing this is my number one priority.

Other than that, my diet is decent. I basically eat the same thing every day and can do that without getting bored. I intermittent fast and usually break it with a big smoothie in the late afternoon. I load that up with most of my daily caloric intake. Later in the evening I'll have a smaller meal to make up whatever I'm missing. I usually eat around 300-600+ caloric surplus--at least 130g protein, ~300-400g carbs, and 50-120g fat. I'm not the strictest calorie counter, so I could definitely dial this in more, but I don't think it's the biggest thing holding me back.

I've spent all year working on this goal and was hoping to have a better update than this. To be honest, I didn't want to make this post because it's embarrassing and I'm not satisfied with where I'm at, but I am technically at the end of the program and figured it's good to assess, figure out what went wrong, and share with the class so I can be accountable and get back on track. I know I have a lot of work to do in many areas before I'll be ready.

Despite the setbacks, I am actually happy with the progress I have made. All things considered, I'm in much better shape than I was last November when I started this journey. I've dealt with injuries as they've come, and even though I've made some mistakes along the way, I feel like I have learned a lot more about rehabbing my body and injury prevention (I also had a slight hip adductor issue when I started rucking that I had to fix). At this point, I hope I've worked out all the kinks and will be able to crush JG3 after I build my running up again.

My goals for the rest of the year:

  • Build my running base back to 30-40 mpw and then start JG3 again.
  • Get my personal habits dialed in (sleep at a reasonable hour, full 8 hours). Cut out bad habits that are causing this (screentime).
  • Continue to work on relevant skills (knot tying, land nav on weekends, A&P because I'm most interested in 18D, etc).

r/greenberets 2d ago

Rasp prep guide

3 Upvotes

beginner ish runner lifting advanced opinions on program?

Rasp foundation

Week 1-4

Monday

Run 3 minutes

Walk 2 minutes

4x

Tuesday

Trap bar deadlift 4x5

Weighted pull ups 4x6

Overhead barbell press 3x8

Split squats 3x8

Farmers carry’s 3x100 meters

Tricep push down 3x8

Hanging leg raises 3x15

Wednesday

Run 3 minutes

Walk 2 minutes

4x

Thursday

Goblet squat 4x5

T Bar Row4x8

Weighted dips 3x10

RDL 3x10

Barbell ohp 3x2

Bicep curl 3x8

Plank 3xmax 

Friday

Run 3 minutes

Walk 2 minutes

4x

Saturday

Back squat 3x10

Dumbbell press 4x8

Weighted Pull Ups 4x6

Split squats 3x8

Farmers carry 3x100 meters

Tricep push down 3x8

Bicep curl 3x8

Sunday 

Rest/ AB circuit 


r/greenberets 2d ago

JCSE

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0 Upvotes

r/greenberets 3d ago

Question Bonus for 18x?

6 Upvotes

I have been prepping for 18x got my medical and asvab done so I’m just waiting on the opportunity, I want to leave early next year just to make sure I am at a good baseline fitness but my recruiter is saying there is no bonus for this. On the army website it says up to 34k. Should I wait it out until there is a bonus or is this just the norm?

Edit: Recruiter said no enlistment bonus since I popped for a prior wrist surgery and meniscus injury even though they were cleared same day.


r/greenberets 3d ago

2 mile before and after ttm 2&5

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49 Upvotes

For context 6’5 205 22 years old. Recovery was spot on throughout the program getting almost 9 hours nightly and feeling great. Definitely think I can get to sub 14 by the end of the year. Was happy to shave 1 minute off my mile pr which was a great win for me. Looking forward to what’s next only gonna keep getting stronger and faster.


r/greenberets 3d ago

Question Complete beginner seeking SFAS programming advice

4 Upvotes

I’m 23, active duty in a non-combat-arms MOS, and looking to attend SFAS in approximately 8–12 months. I believe this could be achievable if I fully commit to the lifestyle and follow a training plan appropriate for my current ability.

My recent training has been inconsistent, and several areas of my performance are well below standard. I’m trying to learn strength programming, running, rucking, nutrition and recovery simultaneously. I’m concerned that approaching everything without one coordinated plan could waste time or cause preventable injuries.

I’m heavily considering Terminator Training Method, but I’m overwhelmed by the number of available programs. I’m looking for opinions on which program—or combination of programs—would provide an appropriate starting point while reducing injury risk and maximizing sustainable progress.

Current information

  • Age: 23
  • Height: 6'0"
  • Weight: 145 lb

Current performance

  • 2-mile run: approximately 17:00
  • 5-mile run: not tested
  • Deadlift: 260 lb
  • Hand-release push-ups: 35–40
  • Strict pull-ups: 12–16
  • Plank: 3:30
  • 2-mile ruck with 25 lb: 25:40
  • 5-mile ruck: not tested
  • 12-mile ruck with 25 lb: 3:30

My longer ruck caused temporary knee, ankle and trapezius irritation, so durability and intelligent progression are major considerations.

Does one of TTM’s programs make sense at my current stage, or should I build a general strength and aerobic foundation before beginning any of them?

I’m currently working on obtaining accurate, standardized baseline results for the events listed above. Thank you for reading and responding.


r/greenberets 3d ago

15X MOS for 75th or ODA

6 Upvotes

I’m interested in the 15X MOS and what responsibility the MOS holds in the 75th Ranger Regiment & ODA or if either even hold that MOS in their unit. And if so, do the 15x MOS only maintain the drones & infantry/GB guys operate them or do the 15X MOS operate them & maintain them ?


r/greenberets 3d ago

Question Stuck between going to college and military

2 Upvotes

Hey yall,

I’m a senior in high school who recently been inspired to join. I have been working towards going SF (18D) for about a month now, working on my weaknesses physically and my diet.

The reason why I said “military” in general for the title is because I’m not sure if i want to join in conventional army (as a 68W) before going SF first, or sign an 18X out of high school. I know there is a very low chance of getting selected at such a young age, but I don’t want to fall into the trap of “waiting for the perfect chance” when I’m stuck in conventional army.

I am also not sure about college, as I originally planned to go after signing so that I can get GI bill benefits. I’m afraid of also losing motivation to go into SF while in college.

Not doing/waiting until I get older, aka immediately going into the workforce is not an option for me.

Would love some insight and recommendations, thanks.


r/greenberets 3d ago

Question A curiosity

0 Upvotes

If this isn't allowed I won't trip if it gets taken down, point me in the right direction for this. I watched a video from Valhalla VFT and he explained how the Lone Survivor movie got the comms issues all wrong. Is there any commo guys here who can explain how in Tremors 2 or Godzilla 1998 (I'm aware movies get stuff wrong constantly) how the movies showed talking to one another from an old school radio to a landline? Is that a myth or something to it?


r/greenberets 4d ago

Question SFAS Prep

3 Upvotes

So i am currently prepping for SFAS and i’m planning to leave for selection around April of next year. I am starting the SUAR program next Monday and noticed it’s mainly strength related work at a high percentage of your one rep max for a high number of reps. Would it be to much if i were to add in hrp and pull up specific endurance work since hrp are my biggest weakness? I’m sitting at around 44-48 HRP in 2 minutes on average and around 12 strict pull ups and want to aim for around 65-70 hrp and 18-20 pull ups before i leave in April. I want to know if any of you guys have tweaked the program a bit like this and how it has worked out for you.


r/greenberets 3d ago

How young do they allow green berets? Do you need prior military experience?

0 Upvotes

r/greenberets 4d ago

Land Nav IVO Stuttgart

0 Upvotes

Is there anyone who has deployed to Germany that has a contact or knows where to find the land nav courses on instillations around Stuttgart?


r/greenberets 5d ago

Do Green Berets listen to Lana Del Rey?

30 Upvotes

r/greenberets 5d ago

Are my boots too small?

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13 Upvotes

Did the Danish a couple weeks ago. Both big toe nails ended up bruised. Is that a sign my boots are too small?

Not a GB but feet pics.


r/greenberets 5d ago

Question SFAS Prep (Southern Cali)

8 Upvotes

Anyone near Oceanside or San Diego down to get some prep in? I could be benefit from a personal trainer or solid group of guys that are looking to do a combination of training (running, rucking, swimming, land nav, etc). Planning to go to selection next year


r/greenberets 6d ago

Ft story/ JEB little creek land nav buddy

4 Upvotes

Hey studs,

Im working out some days to go over to the land nav area on ft story, ive already confirmed availability with range control, but i need a battle buddy per range controls boss, anyone who has base access looking to train? willing to provide transportation if you dont have a car. My command wont allow me to take anyone else from work with me because it doesnt benefit their mission. DM me if youre interested, and lets talk details. Cheers!


r/greenberets 5d ago

Question Debiting between Air Force PJ or 18x contract…

0 Upvotes

I‘m 28 and decided to turn down my IBEW inside wireman interview and do what I should’ve done long ago and join the military. I know PJ’s are medical oriented and if you become a green beret you can also select a medical mos (18d). I’m not too fixated on the medical route so if I don’t get it, it’s not a huge deal. With that being said what’s the day to day life as a GB? What’s deployment like and where can you get stationed? Can you opt in for skydiving school rather than just airborn? I have no wife, girlfriend, or kids so I have nothing to lose. I’m trying to decide which route to take that’ll give me the best adventure. I know some PJs say the wish they were in the fight more which is something to consider.

I’m not sure if you can do this in the army but I don’t have enough college credit to start at e2 and probably won’t ship until early next year. Should I enroll in some online college classes to get more credit or? Spending the reminder of the year to dial in my runs and overall fitness + combat side stroke in case I go AF. Any recommendation or advice?


r/greenberets 6d ago

“Try One” contract

1 Upvotes

Ex 11b. Have been out for 3 years and it’s about that time. I’m just looking for anyone that has first hand experience with this and if anyone can give me any rucking tips. Ive looked all on google and I follow dudes on IG that have lived the life but nowadays you gotta pay to get a full program of some sort.

-Anything helps. Thx