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 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 — 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 — TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!) — 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 — New partnerships MegaFit Meals - 10% off w/ code TTM Rice ‘N Grinds (Pride Foods) – 10% off w/ code TTM — Let’s connect: Newsletter Sign Up IG: terminator_training Youtube Website Substack