4 Week Training Program

How to Train for a GBC?

We get asked all the time, “How should I train for one of your events?” One of the most important things about training for a GBC is putting miles on your feet with a ruck sack or backpack. Whether you’re dragging a tire sled, hiking up a mountain, or carrying kettlebells down the street, all of these things build overall endurance. Runners run, endurance folks, push, pull or carry heavy stuff!

U.S. Army Special Forces Selection & Assessment or SFAS is arguably the toughest of evolutions the military has to offer.  Roughly 80-85% of the candidates will fail out, but that is exactly what is supposed to happen.

The end result of your three weeks in hell are:  You quit, you get injured or you endure. The crazy part is, you can be standing there at the end, and still not get selected… there is a formal board that will determine your fate after the exhausting 3 weeks.

Special Forces training is designed to test you physically, mentally and emotionally to build your mental strength. Simply put, get comfortable being uncomfortable.

People often ask me “How do I get mentally tougher?” The answer is pretty simple. The secret lies not in the body but in the mind. To be successful in life, you need the ability to endure when the going gets tough, definitely something today’s society is seriously lacking.

Focus on a specific goal and take one small victory at a time. If you break the event down into achievable distances, for example, “I am going to drag that tire another 100 meters or 1 more lap around the track”, you will soon surpass your own barriers. Turn off the part of your brain that’s telling you to quit, and ruck on.

Once you have a grasp on managing your mind, you will need to get your body to follow suit. Realize that not every person is the same as the next, so not every plan will work the same for you as it will for someone else.

To set yourself up for success and keep you motivated you need a customized plan that is specific to your training and nutrition goals.Your diet and what you put in your body can literally make or break a fitness program. What’s tougher when it comes to training or nutrition? Nutrition most likely…

If your nutrition plan is performance based results, then the aesthetics is a great bi-product. When you switch your brain to eating for performance you will be pleasantly surprised with the way it shapes your physique. You must feed your body quality fuel for optimal energy and performance – the right fuel for the right engine.

Putting large quantities of processed, junk food into your system will leave you feeling sluggish, lethargic and slow. This in turn will slowly derail your fitness goals. My advice, seek out a nutrition expert for the right plan that will coincide with your lifestyle and fitness goals.

It’s no surprise that Special Forces soldiers are very well-rounded athletes since the goal is to build a body that performs well in any environment. The key to this is keeping the training functional and developing strength by pushing, pulling, throwing, dragging and carrying. When the whole body is strong and works synergistically, you develop a flow and strength that isn’t easily gained by traditional body part splits of one-muscle-group-per-day type training.

With that in mind, I have created a simple 4-week platform that you can build into your training regimen. Keeping in mind that all of us are different, you may need to adjust the weight up or down. It’s the format that is important here. Keep track of your results for future comparison for those “small victories”. Click on the link for the program download. GBC Training Program

Week 1

1 mile interval

Event

Run

Ruck

Farmers Carry

Tire Drag

Distance

400m

400m

400m

400m

Weight 

Body Weight

Male: 40# / Female: 20#

Male: 40# / Female: 20# 

SUV size

Week 2

1 mile interval

Event

Run

Ruck

Farmers Carry

Tire Drag

Distance

400m

400m

400m

400m

Weight

Body Weight

Male: 50# / Female: 30#

Male: 50# / Female: 30#

SUV size

Week 3

2 mile interval

Event

Run

Ruck

Farmers Carry

Tire Drag

Distance

800m

800m

800m

800m

Weight

Body Weight

Male: 40# / Female: 20#

Male: 40# / Female: 20#

SUV size

Week 4

2 mile interval

Event

Run

Ruck

Farmers Carry

Tire Drag

Distance

800m

800m

800m

800m

Weight

Body Weight

Male: 50# / Female: 30#

Male: 50# / Female: 30#

SUV size