213 - The Ultimate Physical Prep Guide for SMU Selection (1-Year Out)

In this episode, I break down how I'd physically prepare for SMU selection over a 12-month timeline, covering running, rucking, strength training, land navigation, injury prevention, and how to structure your training from one year out all the way to selection day.👉For those looking for a structured training plan, Ruck | Run | Lift can help build the strength and endurance needed for this selection.Mentioned Podcasts:Ep. 101: Heat AcclimationEp. 95: How to Build a Running BaseTimestamps: 00:00:00 - How to Prepare for SMU Selection (1-Year Guide)00:04:47 - My Experience at SMU Selection00:06:07 - How I Trained vs. How I Recommend Training TodayPHASE 1: 12-6 MONTHS OUT (BASE BUILDING)00:07:19 - Selection Standards: Run, Ruck & Land Nav00:11:18 - Why Flat-Ground Training Isn't Enough00:13:07 - Phase 1: Building the Foundation00:13:40 - Building Elite Run & Ruck Endurance00:17:07 - Cross-Training Without Beating Up Your Body00:20:38 - Key Muscles for Selection Success00:30:53 - Increasing Mileage & Step Count00:34:06 - Staying Healthy During PrepPHASE 2: 6-3 MONTHS OUT (TRANSITION PHASE)00:35:45 - Phase 2: Bridging to Selection-Specific Fitness00:36:07 - How Much Should You Actually Ruck?00:41:09 - The Ruck Pace You Should Be Chasing00:42:59 - Adjusting Your Strength Training00:43:43 - Speed Work: 200s, 400s & 800s00:44:59 - Increasing Daily Movement & Step Count00:46:40 - Land Nav: With or Without a Ruck?00:47:58 - Ruck Progression & Selection PrepPHASE 3: FINAL 3 MONTHS (SELECTION-SPECIFIC PHASE)00:53:42 - Phase 3: Turning Fitness Into Performance00:54:54 - Why Rucking Twice Per Week Matters00:56:16 - Heavy Rucks vs. Fast Rucks00:57:29 - The Biggest Ruck Training Mistake00:58:44 - When to Start Practicing Ruck Running01:00:21 - Ruck Running Progressions01:01:55 - Using Cross-Training to Stay Fresh01:02:52 - Step Count, Push-Ups & Planks01:04:01 - Land Nav Under Load & Shaking Out Your Kit01:04:37 - Fueling: Gels, Carbs & Hydration01:06:02 - Example Training Week01:08:20 - Downhill Adaptation Training01:09:36 - How to Properly Taper Before Selection01:11:18 - Final Thoughts & Key Takeaways—New SFAS Program (includes 59-page SFAS Personal Dev Guidebook) New Running Program: TTM Run AdvancedNew Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide—TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)—Additional PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athlete—New partnerships MegaFit Meals - 10% off w/ code TTMRice ‘N Grinds (Pride Foods) – 10% off w/ code TTM—Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutubeWebsiteSubstack