SBS R briefing course

[sloth]

Right, for those interested I have the 12 week fitness programme intended for completion prior to UKSF(R) briefing course, and the full 36 week including aptitude UKSF fitness programme that if the mods don't object to posting I will sit and type out. These programmes are from the training team and will give a very good idea of fitness required and the amount of effort involved in training to attempt UKSF selection so....................

[mfat_man]

Cheers

It won't be MFAT objecting to you posting so by all means run it by anyone you know who can help That is someone in authority, please...

Generally speaking there is not a problem as a lot of this stuff is out there. But worth checking with the main man!

[Spooky]

That is someone in authority, please...

Ah lighten up! Any hardcore fizz plan is going to include pressups that use the biceps and running on concrete to cure the shin splints picked up when sprinting with the weight of a small car on your back!

On a more seriouser note, Id be keen to see this plan. Its just a physical training programme, how classified can that be!

[mfat_man]

That is someone in authority, please...

Ah lighten up! Any hardcore fizz plan is going to include pressups that use the biceps and running on concrete to cure the shin splints picked up when sprinting with the weight of a small car on your back!

On a more seriouser note, Id be keen to see this plan. Its just a physical training programme, how classified can that be!

Fair enough. We have the good will of the mob, and prefer to keep it that way. Don't want the MIB after us.....

[Chateau Lafite]

I can confirm there is nothing OPSEC about it at all. Post away.

[sloth]

Okay, got my wine, got me ciggies, time to exercise the fingers.
Here is a suggested 12 week programme for SFBC(R) candidates designed by the APTC

Week 1 activity
m BPFA/RUN
t 20 min continuous swim trousers long sleeved shirt
w 40 min flexibilty
t 60 min steady state run level 2-3 (50-60% 60-70% mhr)
f circuit training 12 exercises 12 reps max 3 circuits
s rest
s run/march hilly terrain 30LBs 2-3 hours

Week 2
m 40 min run boots 15LBs (level3)
t circuit training 20 reps low intensity short recovery
w 1 m,in tread water followed by 10m swim x 4
t 2 hour run/march carrying 35LBs
f 1 hour run/march carrying 35lbs
s 40 min flexibilty
s long walk off road over hilly terrain day sack boots 2-3 hours

Week 3
m 40 min run to include 8 x 1 min intervals
t multigym circuit 9 exercises 10 rep max 3 circuits working arms legs and trunk
w swim 1 length kicks 1 length arms 1 length full stroke x 6
t 2 hour run/march carrying 40lbs
f 1.5 hour run/march carrying 40lbs
s 40 mins flexibilty
s run/march hilly terrain daysack boots 2-3 hours

Week 4
m circuit training 12 exercises 20 rep max 3 circuits
t 2 hour run/march carrying 40lbs
w 1.5 hour run/march carrying 40lbs
t 8 mile run/march over undulating terrain 50lbs
f rest
s 40 min flexibilty
s 40 min steady state run(level2)

Week 5
m BPFA/RUN
t 20 min continuous swim trousers/long sleeved shirt
w run march hilly terrain 45lbs 2-3 hours
t circuit training 12 exercises 20 reps max 3 circuits
f 60 min steady state run (level2)
s 40 mins flexibilty
s run/march hilly terrain 30lbs 2-3 hours

Week 6
m 40 min run (level2)
t multigym 9 exercises 10 reps max 3 circuits working arms trunk and legs
w 20k endurance march 30lbs 3 hrs 25 min
t circuit training 12 exercises 2- reps max 3 circuits
f 40 min run (level3)
s 40 mkin flexibilty
s long walk off road no weight 1-2 hours

Week 7
m 45 mins run to include 8 x 1 min efforts
t circuit training 12 exercises 20 reps max 3 circuits
w sports
t 45 min run.march to include 8 x 1 min efforts hill reps
f swim 1 kicks 1 arms 1 full stroke x6
s 40 min flexibilty
s run/march hilly terrain 40lbs 2-3 hours

Week 8
m run 30-40 min off road with 7 efforts of varying distance
t 2 hour run/march carrying 40lbs
w 1.5 hour run/march 40lbs
t 8 mile run/march over undulating terrain 50lbs
f rest
s 40 min flexibilty
s run/march hilly terrain 40lbs 2-3 hours

Week 9
m BPFA/RUN
t 30 min continuous swim
w run/march hilly terrain 40lbs 2-3 hours
t 2-30 min run level2
f circuit training 12 exercises 20 reps max 4 circuits
s 40 min flexibilty
s run/march hilly terrain 40lbs 1-2 hours

Week 10
m run/march 50 mins to include 8 x 1 min hill reps
t run/march 8 mile 1hour 50 min
w 1 min tread water followed by 100m swim x 6
t 40 min run level 3
f circuit training 12 exercises 20 reps max 4 circuits
s 40 min flexibilty
s run/march hilly terrain 40lbs 2-3 hours

Week 11
m 45 min run to include 10 x 1 min efforts
t multigym 9 exercises 10 reps max 4 circuits
w run/march hilly terrain 40lbs 2-3 hours
t run/march hilly terrain 40lbs 2-3 hours
f 30 min continuous swim trousers long sleeved shirt
s 40 min flexibilty
s 40 min run level 2

Week 12
m run 30-40 min off road mixed with 7 efforts of varying distance
t 2 hour run/march carrying 40lbs
w 1.5 hour run/march carrying 40lbs
t 8 mile run/march over undulating terrain 50lbs
f rest
s 40 min flexibilty
s rest

and thats about it folks, no excuse no enjoy it

[Snaplight]

Hi Sloth , previously you posted;-

'right for those interested i have the 12 week fitness programme intended for completion prior to uksf(r) breifing course and the full 36 week including aptitude uksf fitness programme that if the mods dont object to posting i will sit and type out these programmes are from the training team and will give a very good idea of fitness required and the amount of effort involved in training to attempt uksf selection so....................'

Did you put up the 36 week course anywhere?? If so can you please indicate where??
Many thanks.

[Wholley]

I'd stick to Mars if I were you.
Look at the post date.

[Snaplight]

Doh!!!!

Fair one Wholley, Note to self;-engage brain before typing hand.

I can assume he never got around to sticking up the other 36 weeks then Wholley?

[Rover]

Anyone can come on this forum claiming to have the latest SF info direct from the training team.

Now think about this,

The information regarding being eligible and applying for selection tends to be classed as restricted!

Not to mention,

FOR OFFICIAL USE ONLY - Not to be communicated to anyone outside HM Service without authority.

If you are in the service then you will know where to get the correct information.

If you are not in the service then you first have to pass basic training.

Rover

[Rover]

Hello Seraph,

Unfortunately some people will believe them.

Bearing in mind that some people come to these forums looking for information.
Being the SF area this tends to draw also those who live in their own dream world, the "walters".

There have been those claiming to be serving/past members of various SF groups.
Fortunately these have been outed and binned by the Mods.
But not before younger members of the forum believed they were the real thing.

There was even one 'walter' who went on the Once a Marine site and claimed to be a serving member of the SBS!
Not a bright move.

One person wrote a book where the impression given was that he served as a member of the SBS.
Wrong again, an attached rank who was a drug runner.

Currently there is a person in West Australia who has been claiming to be what he never was.
Not a good move at a 50th party when you could be standing next to a person who was on the same selection you claimed to be on.

Who remembers the 'former member of the SAS' who wrote about about his exploits in the 'stan'.
I think he was outed on prime time tv in Amsterdam airport.

If in doubt PM a Mod.

Rover

[Alfa]

One person wrote a book where the impression given was that he served as a member of the SBS.
Wrong again, an attached rank who was a drug runner.

Just out of curiosity do you know what that book was called?

The reason I ask is I read a book by an ex member of the SBS who got caught up in a drug run at the end of the book so was just wondering if it was the same one.

Blaiming the media is probably a good starting point, along with the rise of the post McNab autobiogs. Previous to this, (perhaps bar London,1980), lets be honest, the modern man thought SAS was simply an airline company!

I don't think this is a modern phenomenon, I think there has always been walts.

There have been plenty of mercenaries throughout the years who tell their war stories of how they've served in the Parachute Regiment, SAS or French Foreign Legion etc... even though they'd never had been anywhere near any of those units. Also I'm sure fake tales of daring have filled pubs up and down the land for probably centuries some people just feel the need to attach themselves to something to make themselves feel more important. Sadly it's not something that is likely to change any time soon, if ever. Thankfully though they always seem to trip themselves up in the end.

[mfat_man]

One person wrote a book where the impression given was that he served as a member of the SBS.
Wrong again, an attached rank who was a drug runner.

Just out of curiosity do you know what that book was called?

The reason I ask is I read a book by an ex member of the SBS who got caught up in a drug run at the end of the book so was just wondering if it was the same one.

Blaiming the media is probably a good starting point, along with the rise of the post McNab autobiogs. Previous to this, (perhaps bar London,1980), lets be honest, the modern man thought SAS was simply an airline company!

I don't think this is a modern phenomenon, I think there has always been walts.

There have been plenty of mercenaries throughout the years who tell their war stories of how they've served in the Parachute Regiment, SAS or French Foreign Legion etc... even though they'd never had been anywhere near any of those units. Also I'm sure fake tales of daring have filled pubs up and down the land for probably centuries some people just feel the need to attach themselves to something to make themselves feel more important. Sadly it's not something that is likely to change any time soon, if ever. Thankfully though they always seem to trip themselves up in the end.

Think the book being referred to is "Not by strenght, by guile" by Peter Mercer.