TFVooDoo Training Circulars

Everything you need to know about rucking before you start rucking. TC 31-1 covers the science of load carriage — how the body responds to sustained weighted movement, what determines your performance ceiling, and how to build it systematically. Includes pack fit and load distribution, the progressive loading protocol, injury prevention for the lower extremity, and the performance standards that matter at SFAS. This is the doctrine behind the ruck. The program that puts it into practice is TC 31-11.

Ideal for unit leaders seeking doctrinally sound and evidence based rucking programs.

A proper warm-up is not optional and not a ritual — it is a physiological preparation sequence that directly improves performance and reduces injury risk. TC 31-4 covers the four-phase framework, the standard 13-21 minute protocol with every exercise prescribed, the primal movement flow as an alternative, and session-specific warm-ups for strength, running, rucking, and obstacle course work. Includes cold weather adaptations and abbreviated protocols for time-constrained sessions. The habits you build in training are the habits you execute at SFAS.

Speed work built on a weak aerobic base produces rapid plateaus and predictable injuries. TC 31-5 covers the physiology behind Zone 2 training — mitochondrial density, lactate threshold, cardiac efficiency, and why these adaptations take the time they take. Includes the five-zone heart rate model, four methods for measuring Zone 2, the 8-week base protocol with adaptation signals by week, strength and mobility integration, and the full 24-week arc from base to SFAS-ready performance. The companion program with session-level prescription is TC 31-15.

The aerobic base built in TC 31-5 does not become performance on its own. TC 31-6 converts it. Covers the 80/20 rule in practice, running form and gait mechanics, cadence development with measurable targets, the three-phase track interval progression (400m through 1600m), rucking speed development including the shuffle, injury prevention with the full pre-hab protocol, mental toughness for the long effort, and performance benchmarks for the two-mile, five-mile, and ruck march. The companion program with session-level prescription is TC 31-16.

“Just don’t quit” is not preparation. TC 31-7 covers the neuroscience of willpower — including the anterior midcingulate cortex and why hard things physically build the capacity for more hard things — the psychological environment of SFAS, deliberate discomfort protocols for callousing the mind, emotional regulation under fatigue, cognitive tools for sustained physical effort including segmentation and self-talk, identity and commitment under selection pressure, and a weekly mental training protocol integrated into your physical prep. The demons you don’t face in training will be waiting for you at Camp Mackall.

You cannot out-train a bad diet. TC 31-8 cuts through the noise of the supplement industry and diet culture to deliver a clean, evidence-based nutrition framework for candidates in active SFAS preparation. Covers the performance nutrition formula, protein targets and practical food sources, carbohydrate selection by training duration, hydration and electrolyte management, the case for protein powder and creatine, what to stop eating and why, meal timing and caloric targets by bodyweight, a full seven-day sample menu, dining facility adaptations, and body composition targets with the SFAS research behind them.

Sleep is the best performance tool available to you and the one most candidates systematically ignore. TC 31-9 covers the science of sleep stages and what each one does, the hormonal case for sleep including growth hormone and testosterone synthesis, the circadian rhythm and how to work with it, the morning sunlight protocol, sleep architecture and timing, napping and Non-Sleep Deep Rest, the four-variable sleep environment, the sleep routine, sleep deprivation in the military context and why healthy sleep makes you more resilient to it, dedicated sauna protocols for recovery, and cold exposure protocols including contrast therapy. Basics build champions.

The program companion to TC 31-5. TC 31-15 is the full 24-week session-level prescription for building the aerobic base required for SFAS preparation — every session defined, every week structured, every phase benchmarked. Includes the complete training journal annex with weekly log pages, benchmark recording rows, and notes sections. Read TC 31-5 to understand the why. Use TC 31-15 to execute it.

The program companion to TC 31-6. TC 31-16 is the full 24-week session-level prescription for converting your aerobic base into run and ruck performance — interval sessions, Zone 2 maintenance, ruck integration, and benchmark events, all scheduled week by week. Includes the complete training journal annex with session logs, split recording, benchmark rows, and athlete data block. Read TC 31-6 to understand the why. Use TC 31-16 to execute it.