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 Acclimation

Ep. 95: How to Build a Running Base

Timestamps: 

00:00:00 - How to Prepare for SMU Selection (1-Year Guide)
00:04:47 - My Experience at SMU Selection
00:06:07 - How I Trained vs. How I Recommend Training Today

PHASE 1: 12-6 MONTHS OUT (BASE BUILDING)

00:07:19 - Selection Standards: Run, Ruck & Land Nav
00:11:18 - Why Flat-Ground Training Isn't Enough
00:13:07 - Phase 1: Building the Foundation
00:13:40 - Building Elite Run & Ruck Endurance
00:17:07 - Cross-Training Without Beating Up Your Body
00:20:38 - Key Muscles for Selection Success
00:30:53 - Increasing Mileage & Step Count
00:34:06 - Staying Healthy During Prep

PHASE 2: 6-3 MONTHS OUT (TRANSITION PHASE)

00:35:45 - Phase 2: Bridging to Selection-Specific Fitness
00:36:07 - How Much Should You Actually Ruck?
00:41:09 - The Ruck Pace You Should Be Chasing
00:42:59 - Adjusting Your Strength Training
00:43:43 - Speed Work: 200s, 400s & 800s
00:44:59 - Increasing Daily Movement & Step Count
00:46:40 - Land Nav: With or Without a Ruck?
00:47:58 - Ruck Progression & Selection Prep

PHASE 3: FINAL 3 MONTHS (SELECTION-SPECIFIC PHASE)

00:53:42 - Phase 3: Turning Fitness Into Performance
00:54:54 - Why Rucking Twice Per Week Matters
00:56:16 - Heavy Rucks vs. Fast Rucks
00:57:29 - The Biggest Ruck Training Mistake
00:58:44 - When to Start Practicing Ruck Running
01:00:21 - Ruck Running Progressions
01:01:55 - Using Cross-Training to Stay Fresh
01:02:52 - Step Count, Push-Ups & Planks
01:04:01 - Land Nav Under Load & Shaking Out Your Kit
01:04:37 - Fueling: Gels, Carbs & Hydration
01:06:02 - Example Training Week
01:08:20 - Downhill Adaptation Training
01:09:36 - How to Properly Taper Before Selection
01:11:18 - Final Thoughts & Key Takeaways

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New SFAS Program (includes 59-page SFAS Personal Dev Guidebook) 

New Running Program: TTM Run Advanced

New Selection Prep Program: Ruck | Run | Lift 

New Hybrid Program: Jacked Gazelle 3.0

Ebook: SOF Selection Recovery & Nutrition Guide

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TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)

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Additional PDF programs

2 & 5 Mile Run Program - run improvement program w/ strength work

Kickstart- beginner/garage gym friendly

Time Crunch- Workouts for those short on time

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

Jacked Gazelle 2.0 - Hybrid athlete

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New partnerships 

MegaFit Meals - 10% off w/ code TTM

Rice ‘N Grinds (Pride Foods) – 10% off w/ code TTM

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