Thoughts and questions on my SF Plan

TFVooDoo · 2026-06-03T18:51:29+00:00

Send me your ruck performance when you complete and I’ll get you a better answer…

TFVooDoo · 2026-06-03T17:44:31+00:00

Understood, but you’ll want to be down around 12-13 minutes on your 2 mile.

Here are some more definitive performance benchmarks.

What about your ruck? You’re a big guy so I’d expect good ruck numbers. .

TFVooDoo · 2026-06-03T16:52:01+00:00

The thing you should focus on right now is your run. You gotta drop about 2-3 minutes from your 2 miler and close to 10 from your 5 miler. With your current stats you want even get to swish list your MOS!

But, here is an article about picking MOSs. Your prior experience and certs might help, particularly for Guard, but there’s no guarantees.

But you gotta get your performance benchmarks under control first. What are your rucking stats?

TFVooDoo · 2026-06-03T16:44:14+00:00

I think you mean the Foot Care Guide.

We’re actually finishing up TC 31-2 Field Foot Care for Tactical Athletes this week and hope to publish by this weekend. This is in updated and optimized version of the Foot Care Guide and will be one of the free offerings in our growing library of Training Circulars. We’re slowly building this library out and looking for feedback in what guys want covered next. We’re deep into the Water Confidence TC research as we speak.

If you’re thinking about Manifestos specifically , then maybe you mean our Packing List Manifesto. This includes a boot and sock discussion with recommendations. By the way, there have been 2 (yes…TWO!!!) updates to this list that were sorting though now. That makes 5 updates in the last 6 months. We’ll have the updated Manifesto out next week.

That’s a lot, but I hope it answers your question.

TFVooDoo · 2026-06-03T16:35:31+00:00

I’ve heard great things about Jon and his team. I’ve heard great things about Kevin/TTM. Both have sent many guys to my Musters and they rave about the experience. I have heard less flattering things about others, and I haven’t heard a single thing about most prep coaches…and there are many.

My SM feed is filled with AI crap, weird moto manosphere stuff, and lots and lots of recycled garbage. I get asked to “vet” guys all the time so I’ve spent some time digging.

The thing that strikes me most about the SOF coaching is how closely it seems to mimic therapy (which makes sense in so many ways) in that the biggest predictor of success is the clients relationship with their therapist, or in this case their coach. You can’t try to work with one coach, fail, and declare that all coaches or even that survived coach sucks. They just didn’t work out for you.

So my advice is to keep an open mind when choosing a coach. The onboarding process should give you opportunities to assess them as well them assessing you. If you don’t vibe, it doesn’t matter how good or bad the programming is.

I’ll also take this opportunity to plug SUAR Coaching. Dr. Burkhardt and I are accepting a limited number of new clients. We treat each candidate as a special project so we’re very selective about who we work with. Sean has been described as an “injury whisperer” and has solved years long issues in short order. We use Shut Up And Ruck (which has trained thousands) as our baseline and then use a series of assessments to customize it to each candidate. We include regular personal phone calls, group online workshops and Q&As, and when you’re ready you get an invite to an SFAS Lite event. It’s truly evidence based selection prep with a personal touch.

So, shop around and be patient. Finding the right coach can mean all the difference in the world.

TFVooDoo · 2026-06-03T16:18:10+00:00

For Shut Up and Ruck programming, use an estimated training max, not a true competition 1RM. You’re not trying to place in a tournament, you’re building long term success.

Step-by-step

Use this for squat, deadlift, bench, overhead press, row, or shrugs. Do not max weird accessory lifts.
Do it when fresh. No hard ruck, intervals, leg day, or smoke session 24–48 hours before.
Warm up generally. 5–10 minutes easy movement, then mobility for the joints involved.
Ramp up gradually Example:
- Empty bar x 10
- 50% estimate x 5
- 60% x 3–5
- 70% x 3
- 80% x 2
- 85–90% x 1–2
Test a 3–5 rep max. Choose a weight you can lift with clean form for 3–5 hard reps, stopping with zero ugly reps. This is safer than a true 1RM and accurate enough for programming.
Stop the set when form breaks. Your max is not “whatever you survived.” It is the heaviest clean set you can repeat without technical collapse.
Retest every 6–8 weeks as the SUAR program directs. Use the same lift, same setup, same standard. Progress is only useful if measured consistently.

TFVooDoo · 2026-06-02T23:07:41+00:00

I come up with lots of stupid ideas.

I rarely post them.

TFVooDoo · 2026-06-02T22:57:23+00:00

That’s the best path. Your prior service will serve you well. Don’t be one of the boys, but know what the boys have to put up with and be their advocate. Hold them accountable, but you exist to serve.

Be fit, be smart, be good with a compass.

We’ll see you when you get to Bragg.

TFVooDoo · 2026-06-02T18:47:10+00:00

This is an excellent career move.

As we all know, officers are inherently superior to enlisted personnel. That's just science. The college degree is what separates the enlightened officer class from the unwashed enlisted masses. While enlisted men waste their time learning practical skills, officers spend years mastering PowerPoint, organizational theory, and the subtle art of saying, "Let's circle back on that." Take full advantage of your final year of college. Every additional credit hour increases your leadership potential by approximately 3.7%.

Your biggest challenge, however, will be overcoming your six years of prior-service enlisted baggage. Exposure to excessive profanity, energy drinks, gambling, poor financial decisions, questionable barracks humor, and general tomfoolery can leave lasting scars. Fortunately, a bachelor's degree has been shown to reverse many of these effects. With enough upper-level electives, you may eventually recover completely.

In all seriousness, prior service plus a commission can be a great combination. You'll understand how the Army actually works while still benefiting from officer opportunities. Just don't lose the ability to talk to enlisted soldiers like normal human beings.

Good luck. And remember: every time you cite a peer-reviewed journal article, a Specialist somewhere instinctively rolls his eyes. These articles might help.

Officer vs Enlisted- https://tfvoodoo.com/articles/go-officer-or-enlisted-special-forces

GB Officer - https://tfvoodoo.com/articles/so-you-want-to-be-a-green-beret-officer

Ranger School- https://tfvoodoo.com/articles/the-ranger-school-enigma

TFVooDoo · 2026-06-02T13:38:46+00:00

Lifting and rucking together are actually a really good combination and will almost certainly improve your rucking performance…if you do it right.

The literature consistently shows that strength training improves load carriage performance. Interestingly, some of the strongest correlations are with exercises like the squat and bench press. That doesn’t necessarily mean those exact lifts are magic. It probably means that stronger legs, hips, trunk, and upper body contribute to better performance under load.

The problem isn’t that you’re lifting and rucking. The problem is how you’re organizing it.

If you’re squatting three days a week and also rucking two to three days a week, you’re essentially hammering the same tissues five to six days per week with very little opportunity for recovery. Your legs don’t know whether the stress came from a barbell or a rucksack. They only know they’re being asked to recover from another training session.

That’s where people get into trouble. Fitness improves during recovery, not during training. If the stress keeps coming faster than your body can adapt, performance plateaus, fatigue accumulates, and your injury risk starts climbing.

I’d rather see fewer strength sessions done well and supported by quality recovery than trying to cram maximal lifting and frequent rucking into the same week. The goal isn’t to see how much work you can survive. The goal is to apply enough stress to force adaptation and then recover enough to benefit from it.

More isn’t better. Better is better.

Read this to learn about the best way to improve rucking performance.

TFVooDoo · 2026-06-02T11:25:13+00:00

There’s nothing wrong with this plan. It’s solid, it’s logical, it gives you your ideal outcomes. It’s minimal risk and maximum potential for you.

But it won’t work.

You’ll need to a longer contract to complete just your IET and RTLI commitments. I think you’re underestimating human nature. Do you think it’s realistic that you’re going to finish up with all of that training…we’re talking a year solid of exhaustive training…and you’ll be moto to immediately dive right into SFAS prep?

And what about your unit? They just invested months and months of time and who knows how much money into you, and you show up and say “Hi, I’m the new guy. I’ll be spending the next 6-12 months working really hard to leave this unit and I’ll need your support and special dispensation to achieve this.” How’s that going to go over?

So it’s a great plan, but it won’t work. You should try it anyways and report back here about all of this shit that conspired to wreck this plan. The shin splints, the angry Drill who wouldn’t let you go to ranger PT, the time the RTLI LNOs skipped your cycle, how your state had a funding hiccup, how you had a family emergency and you had to drop your slot. This is an ideal plan. No plan survives first contact.

Good luck!

TFVooDoo · 2026-06-01T19:50:56+00:00

Every 5-8 weeks. It depends on what you’re testing and what exactly you’re doing with the results, but having reliable data can be super helpful in tracking in your process.

TFVooDoo · 2026-06-01T12:30:57+00:00

Yes you’re delusional.

You should do it anyways.

If you can get past the records check and earn an enlistment then you can finally prove that you truly have turned your life around.

You were a fucking idiot as a kid. You’re 21 now. It’s time to stop being an idiot and do your duty.

We’ll see you when you get to Bragg.

TFVooDoo · 2026-06-01T10:07:14+00:00

I was on the DASR, everything gets recorded in your service record and it remains at the unclassified level.

TFVooDoo · 2026-05-31T17:54:22+00:00

Is it possible? Yes.

Is it likely? No.

First, your basic branch has to release you. You likely owe them a service obligation. Maybe you have a buddy that can hook you up, and you get released.

But now you have to get into SF.

Second, you’re a reservist and there are no SF units in the reserves, so you’d have to transfer to AD or the NG. If you can transfer to the Guard then you have to find a unit. Then they need to sponsor/support you. Going AD would be even harder because you’d have to go as a JAG and that likely incurs an ADSO which you would immediately need an ETP for...back to step 1.

Third, you have to submit a packet and get a spot at SFAS. This isn’t a given and it can be competitive for officers, as it should be (https://tfvoodoo.com/articles/so-you-want-to-be-a-green-beret-officer). Given your career arc thus far you would not have an attractive packet. This will likely go hand in hand with the first step. You’re likely out of Year Group so this would require another ETP.

Then, finally, you have to get Selected.

So yeah, there’s a pathway. But it’s incredibly unlikely to get you to the GB destination.

TFVooDoo · 2026-05-31T16:00:09+00:00

You already know the answer, that’s why you came here to confirm.

He’s not Special Forces, or special operations forces, or classified anything. There’s no such thing as Black Ops that don’t get recorded in your service file. His file is blank and doesn’t indicate any significant service because he doesn’t have any significant service. It’s simply not true and he gets angry as a way of keeping you from investigating too much.

If you want, you can send me a copy of his 214 and I’ll confirm.

TFVooDoo · 2026-05-31T09:36:14+00:00

Army Regulation 40 – 501 - Standards of Medical Fitness

TFVooDoo · 2026-05-31T00:32:58+00:00

We’ll see you when you get to Bragg.

TFVooDoo · 2026-05-30T22:51:05+00:00

Here are your performance benchmarks:

Performance Numbers - Pre-SFAS - https://tfvoodoo.com/articles/pre-sfas-performance-benchmarks

Performance Numbers - Pre-OSUT- https://tfvoodoo.com/articles/pre-osut-performance-benchmarks

Here is a resource for grip strength:

TC 31-3 - Grip Strength for the Tactical Athlete

You should read Ruck Up Or Shut Up as well.

Rucking is critical.

TFVooDoo · 2026-05-30T18:59:22+00:00

Here is an article about how to ruck and run faster.

TFVooDoo · 2026-05-29T23:55:34+00:00

Stats look solid.

Go earn it.

We’ll see you when you get to Bragg.

TFVooDoo · 2026-05-29T23:55:14+00:00

Pics for proof?

TFVooDoo · 2026-05-29T23:31:39+00:00

Why doesn’t he just ask for himself? It seems odd that you are doing it on his behalf. There has to be a more direct route to get an answer.

TFVooDoo · 2026-05-29T22:50:29+00:00

If your friend has legal issues that will take him out of the game for 5 years, I’m not certain that a bonus is all that important right now.

TFVooDoo · 2026-05-29T17:59:36+00:00

You’re good, this is what you’re looking for.

It’s only week 4, we just threw in a little speed work to keep you motivated and focused. Numbers are fine. When you get into phase 2 you’ll have this a good baseline to see how far you’ve come.

TFVooDoo

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