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Subject: SOF Selection Preperation 101
GOP    1/5/2007 7:45:53 PM
Yeah, weird title huh? Well, I thought there should be a thread dealing with how to prepare for SOF selection for any new guys who might need the help. I'll give my advice, and anyone else can share their advice and give their opinions, etc...first though, I'd like to say that I am not an expert, I just love working out, am preparing for possible SOF selection myself, and I have done some research into the topic. I'll give my advice in a quick format covering the basics...but this post could be long... STRENGTH TRAINING 1) Bodyweight exercises should make up most of your upper/lower body routines. Why? Well, This one is extremely basic and obvious, but alot of guys I have talked to who have made a decision to join the military have decided to follow a typical 3x10 bodybuilding routine instead of an endurance based routine. This is a big mistake, as SOF selection (all military training really) will be exclusively bodyweight PT/punishment. 2) Do your bodyweight routine in a circuit. Why? Because it is very time effecient, it works the anaerobic system, and it gives you choices on progression (for example, you could try to go faster or you could add more reps). 3) Exercise selection for the circuit should be something like the following (in my opinion): Push, Core, Pull, Legs (which could even include a sprint if you want to work your cardio system even more). Why? Because it obviously gives the other body parts time to rest, but it also is the format that I will see in the SEAL PST (500m Swim, Max pushups in 2 minutes, Max situps in 2 minutes, Max Pullups, 1.5 mile run). 4) Workout 3 days a week, with one day of rest in between training days. Why? Your body absolutely, postively has to have rest to make any gains. 5) I recommend weight training 1 of the 3 training days...preferably on the middle/second training day (Wednesday or Thursday, depending). What should your weight training look like? Well, I prefer complexes...check out this link for great complexes: http://staff.jccc.net/ijavorek/bookdb.html 6) Utilize towels/ropes for pullups. I love rope pullups... so much so that I ordered a 2 inch thick rope specifically for rope pullups. Why do I like rope pullups? Because it does wonders for your great, which will get used extensivenly in SOF selection...and also because I know that if I can get 10 rope pullups, then I will be able to at least get that many pullups on the regular bar come time for my PST. I am not saying for a beginner to do rope pullups, but if you can do 15 or more pullups, then get on the rope and start pulling. 7) If you are an advanced athlete, then start utilizing strongman type of exercises into your circuits. For example, do 5 rounds of the following: 50 pushups, 100 situps, 20 pullups, 400m sprint, and 50m tire flip. I promise you, it will add alot of intensity to your routine...I'd just be sure to make sure that the exercise you choose is a full body exercise (as 90% of strongman events are). Conditioning 1) Run alot. You know, that's about all I can say. Why? Because SOF selection is going to be absolutely full of running. I can't tell you how many days a week to run or how far to run, because I don't know what kind of base you have, but just freakin' run like a madman. Run fast, Run Long, Run often...oh yeah, and run some more. 2) Swim or Ruck at least 3 times a week. To be honest guys, I don't know much about rucking because I want to be a SEAL and BUD/S doesn't involve much rucking, so please fill us in on rucking if you know much about it. As far as swimming, I think that you need to swim at least 3 days a week if you are preparing for BUD/S or BRC, because swimming is all about form...and the way you develope form is by swimming. I'd also recommend buying books from these guys: http://www.totalimmersion.net/ 3) Bike. Why? Because it's fun in my opinion...other than that, it has alot of great cardiovascular benefits as well. 4) If you want, you could train for a triathlon if you want a complete program (which I can't offer because again, I don't know what kind of experience you have doing these things). I recommend this book: http://www.amazon.com/Triathlete-Magazines-Complete-Triathlon-Book/dp/0446679283/sr=8-3/qid=1168044047/ref=pd_bbs_sr_3/104-1208785-2935902?ie=UTF8&s=books Misc. 1) Finish your strength training/endurance building workouts with a finisher. For example, do high rep clean and presses with a sandbag. Flip a tire for time. Push a car. Do high rep sledge hammer swings. Just have fun, but do something that will challenge you mentally and physically. That's all I got. Not much, maybe confusing. Maybe I left alot out. I don't really know. But I just thought I would share my very limited knowledge for any newbies out there. Also, a disclaimer: I do Ross Enamait's Infinite Intensity for MMA right now, because I have fallen in love with the sport, but I plan on going back to these workouts when I
 
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bob the brit       1/5/2007 11:44:23 PM




Actually thats the first time I've heard that joke, and my laughling like a giddy school girl probably woke up those in the rooms around mine, but its all fair pay-back what with their having shite taste in music.



 



I'm studying International Relations.




only a brit would get it (tried telling it here in canada and they thought i was a f**king creep) what kind of music do you listen to then, and i'll tell ya if it's shite or not


the ginger joke that is
 
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bob the brit       1/5/2007 11:47:32 PM




..." and sarge said unto him 'that one chevron makes you the lowest NCO rank in the army'... 'ah yes sir but i'm in the barmy army, i'd be a captain anywhere else'"





Hah... I keep telling my Greek-Cypriot friend he should go over to Cyprus and do their national service.... they would have to make him a full General there they would

 

....... he can read and write!

 

 

What keeps you up so late anyhow? My excuse is this essay I give an evil glance now and then.


i'm in canada right now so it's only 11:46 pm, and my work lets me sleep in, aside from the fact that i have to go on the internet to conduct more business, i only have dial up (slow i know) so in between pages loading, i go on this site
 
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Yimmy       1/5/2007 11:50:03 PM
Funny you mention Canada.... I told the joke to a Canadian mate of mine via MSN and he thought it was funny as Hell!  Seeing as I'm the only nerd talking on the internet at 5am I gues its time for sleep.
 
Music wise, depends on the mood.  In general rock, Queen, Led Zeppelin, Van Halen, Guns and Roses, Rolling Stones, Saxon... all that stuff.  Driving would be George Thorogood, Prodigy Rodriguez.... some classical stuff, Catherin Jenkins et al
 
Not Indie or rap shit.
 
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GOP       1/5/2007 11:50:38 PM

okay, let's put aside all this weightlifting, cardio business (not to say i don't think it's important, but if you're in a decent enough regular unit, you should already be in good cardiovascular health with ample strength). i believe (from vast experience) that the beginning of all preparation for selection should be willpower. if you don't have the mental mettle, you wont get far. I was five foot eight and 160lbs when i went for SAS selection, and my max bench weight was 205lbs. i didn't do any "training" before selection. what i did do though was build my willpower. why didn't i train before hand? no one really did back then because they believed (any many still do today) that if you weren't ready already, you never would be. no matter what condition you are in, you will go through intense pain during selection courses... your boundaries will be pushed far beyond the norm, but in order for your body to go along with it all, you need to believe in your mind that you can go that extra mile, carry that extra 10lbs, and sweat that extra litre. without willpower and heart, you will fail. i trick i used to use during regiment selection (especially during the fan dance (on the pen y fan in the breacons)) was make fun of my self... weird i know but i'd call myself a weak faggot, i'd let my mind challenge my body to go further, and when the pain set in my feet, my shoulders, and just about every where else i'd laugh at myself and poke fun again (outloud too), sure i looked and sounded like a complete nutter but it got me through. so think about building that before you worry about anything else.

and in the words of lofty wiseman: "death is nature's way of saying you just failed (SAS) selection"


I agree 110% with what you are saying, I think mental toughness is built during hard PT, pushing yourself extremely hard, motivation, desire, and a never quit attitude. I also think competiveness comes into play. If you want to win and/or want your team to win more than the other guys, than that can go along way. I have always been an extremely motivated person and a extremely competitive person...I've puked 4 times during my workouts. If you don't want it, can't handle pain, and don't want to win, then I GUARANTEE that you won't make it through any SOF selection.
By the way, I have used the whole "making fun of yourself" thing myself. Basically, when the pain sets in, I motivate myself by saying something like "Come on you fu**ing p*ssy, is this all I got"...I'm not one to cuss, but the words just kind of come out. Sometimes I'll have a little challenge between myself and the pain (lol, I must sound like a nutjob)..."Is this all you got". I think that getting punched, kicked, taken to the ground, and pounded on (MMA) is also a great way to build mental toughness, because it gets you used to playing through pain...but it's nowhere near as tough as SOF selection (especially SAS Selection, BUD/S, BRC, etc).
 
You know, I don't have the luxury of being in a top notch unit (even if I went into the Navy, the unit PT would be easy), so mainly I made the post to newbies just looking for ideas on how to train. I have talked to guys (online though) prepping for SEAL training who will wake up at like 3:00 in the morning, go run 10 miles, then go back to bed. The same guys will also wake up early in the morning (say, before 5:00), and just stay in the leaning rest position as long as they can. They will also do things like when they are taking showers, they will hold themselves in the 1/2 squat position until they fall down. Those guys made it through BUD/S because they were tough SOBs who didn't quit. Willpower is what it's all about, but physical preparedness is also important, because if you can't make the run, then you can't make the run...regardless of willpower. What would you recommend to guys on how to build willpower?
 
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Yimmy       1/5/2007 11:50:57 PM
Oh, and sorry for killing your thread Gop.
 
 
 
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GOP       1/5/2007 11:55:14 PM




..." and sarge said unto him 'that one chevron makes you the lowest NCO rank in the army'... 'ah yes sir but i'm in the barmy army, i'd be a captain anywhere else'"





Hah... I keep telling my Greek-Cypriot friend he should go over to Cyprus and do their national service.... they would have to make him a full General there they would

 

....... he can read and write!

 

 

What keeps you up so late anyhow? My excuse is this essay I give an evil glance now and then.


It's only 10:53 here, but what keeps me up late is being grounded by my Parent's, which means no hanging out with friends, no leaving the house, etc...I hope I get to see freedom again
 
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GOP       1/5/2007 11:57:17 PM

Oh, and sorry for killing your thread Gop.

 

 



Not a problem at all. In fact, I think yall made it better...looking back on it, its extremely dull. At least I got to hear some good jokes about Red haired people (Gingers?)...ughh, why is it that every redhaired girl is albino?
 
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bob the brit       1/6/2007 12:12:56 AM
what i did before selection to build willpower: well to be quite honest they were quite stupid, and not for the feint of heart... i usually did things that brought pain and prolonged uncomfort so that my body would learn to accept it. i would do head stands untill i almost passed out from head rush... a good one was stress positions (i was an expert when this part came during continuation training  after selection) i'd prop my back against the wall about a foot or so from the ground with my legs at right angles for prolonged amounts of time, leaned against and facing a wall supported by my arms which were spread apart as were my legs. shite i even used to smack buckets of sand against my shins just so my body learnt to deal with the pain. try doing things that normally extremly discomfort your body and bring you almost to tears, then keep repeating till your body can handle it better. one really sadistic thing i did (do not try at home: i got a bad septic wound) was give myself blisters by rubbing a smooth bit of wood continuosly against my ankles and toes then walked around town for a while... that f**king hurt... don't do it, i've still got the scars
 
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GOP       1/6/2007 12:26:38 AM

what i did before selection to build willpower: well to be quite honest they were quite stupid, and not for the feint of heart... i usually did things that brought pain and prolonged uncomfort so that my body would learn to accept it. i would do head stands untill i almost passed out from head rush... a good one was stress positions (i was an expert when this part came during continuation training  after selection) i'd prop my back against the wall about a foot or so from the ground with my legs at right angles for prolonged amounts of time, leaned against and facing a wall supported by my arms which were spread apart as were my legs. shite i even used to smack buckets of sand against my shins just so my body learnt to deal with the pain. try doing things that normally extremly discomfort your body and bring you almost to tears, then keep repeating till your body can handle it better. one really sadistic thing i did (do not try at home: i got a bad septic wound) was give myself blisters by rubbing a smooth bit of wood continuosly against my ankles and toes then walked around town for a while... that f**king hurt... don't do it, i've still got the scars


I like the whole idea of bringing pain to build toughness, but I like you don't think it's a good idea to make blisters. I am going to start thinking of some ideas to help build my willpower, but that doesn't bring scars  I am starting to toughen up my shins for MMA by hitting then with spoons. The progression for that goes something like this (not that you care, I'm just bored :):
Hit shins with metal spoon
Roll rolling pin over shins
Start kicking trees lightly
Start kicking trees with medium power
Start kicking trees at close to full power
Start kicking brick (not sure if you are familiar with him, but Mirko "Cro Cop", a unbelievable MMA HW, used to build a brick while when he was younger in Russia, and he would kick the brick until the entire wall collapsed, then build it back and continue...he has by far the most powerful kick in the sport)
 
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bob the brit       1/6/2007 12:35:45 AM



what i did before selection to build willpower: well to be quite honest they were quite stupid, and not for the feint of heart... i usually did things that brought pain and prolonged uncomfort so that my body would learn to accept it. i would do head stands untill i almost passed out from head rush... a good one was stress positions (i was an expert when this part came during continuation training  after selection) i'd prop my back against the wall about a foot or so from the ground with my legs at right angles for prolonged amounts of time, leaned against and facing a wall supported by my arms which were spread apart as were my legs. shite i even used to smack buckets of sand against my shins just so my body learnt to deal with the pain. try doing things that normally extremly discomfort your body and bring you almost to tears, then keep repeating till your body can handle it better. one really sadistic thing i did (do not try at home: i got a bad septic wound) was give myself blisters by rubbing a smooth bit of wood continuosly against my ankles and toes then walked around town for a while... that f**king hurt... don't do it, i've still got the scars





I like the whole idea of bringing pain to build toughness, but I like you don't think it's a good idea to make blisters. I am going to start thinking of some ideas to help build my willpower, but that doesn't bring scars  I am starting to toughen up my shins for MMA by hitting then with spoons. The progression for that goes something like this (not that you care, I'm just bored :):

Hit shins with metal spoon

Roll rolling pin over shins

Start kicking trees lightly

Start kicking trees with medium power

Start kicking trees at close to full power

Start kicking brick (not sure if you are familiar with him, but Mirko "Cro Cop", a unbelievable MMA HW, used to build a brick while when he was younger in Russia, and he would kick the brick until the entire wall collapsed, then build it back and continue...he has by far the most powerful kick in the sport)


can't say i've heard of him... sounds about as mental as me though. i curious kid... how old are you?
 
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