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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       1/6/2007 5:09:29 PM






The accepted and established way to build mental discipline in most ancient cultures, warrior cultures and otherwise, was fasting.  Other things have been used of course but fasting seems to be the tried and true way to prepare to be tested spiritually and physically.




well there you have it GOP, no steak and chips (fries i guess you call 'em) before BUD/S (poor wanker)


I don't eat fries, very unhealthy lol. Hey, proper nutrition can help your workouts tremendously, fasting just ain't my thing. I eat 6 meals a day (although smaller and very healthy meals), so going from 6 meals a day to no meals a day for a long period of times seems impossible.



well kid, you seem to know quite a bit about military stuff for your age. you must have a real interest in this kind of thing

 
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smitty237       1/7/2007 1:09:07 AM
I'm 16, I turn 17 in March.
 
Christ, you're just a kid.  I will agree that you certainly know a lot about military affairs for someone you're age.  As far as your military aspirations go, in the spirit of Yogi Berra I will say this:  "Preparing for Special Forces is 100% physical and 100% mental."  I can guarantee that there are some absolute physical studs that didn't have the will to finish BUDS or Ranger School, and there are some mentally tough individuals whose bodies failed them during the Special Forces "Q" course or SAS selection.  Keep up the physical exercises, but at the same time spend as much time as you can reading.  Read everything from Tom Clancy to Sun Tzu.  Study English grammar as well as any foreign languages you might be interested in.  I would also encourage you to read books on psychology and criminal interrogations.  Read books on survival techniques, and check out outdoors magazines.  Many soldiers that were captured by the enemy found that the more knowledge they had of history and politics, the better off they were when they faced interrogation.  Know why you are serving and be able to explain your values in terms that anyone can understand.  Be strong, but be smart.  Boot camp is one big mind f*ck, and I'm sure a lot of the special forces courses are just more of the same. 
 
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smitty237       1/7/2007 1:12:18 AM
Damn.  I wish SP had an edit function once you've posted a blog.  Please forgive the errors.
 
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GOP       1/7/2007 8:26:52 PM

I'm 16, I turn 17 in March.
 

Christ, you're just a kid.  I will agree that you certainly know a lot about military affairs for someone you're age.  As far as your military aspirations go, in the spirit of Yogi Berra I will say this:  "Preparing for Special Forces is 100% physical and 100% mental."  I can guarantee that there are some absolute physical studs that didn't have the will to finish BUDS or Ranger School, and there are some mentally tough individuals whose bodies failed them during the Special Forces "Q" course or SAS selection.  Keep up the physical exercises, but at the same time spend as much time as you can reading.  Read everything from Tom Clancy to Sun Tzu.  Study English grammar as well as any foreign languages you might be interested in.  I would also encourage you to read books on psychology and criminal interrogations.  Read books on survival techniques, and check out outdoors magazines.  Many soldiers that were captured by the enemy found that the more knowledge they had of history and politics, the better off they were when they faced interrogation.  Know why you are serving and be able to explain your values in terms that anyone can understand.  Be strong, but be smart.  Boot camp is one big mind f*ck, and I'm sure a lot of the special forces courses are just more of the same. 



Yeah, I've done alot of time reading, but I think I have read the wrong kind of stuff (mainly just info about the Teams, selection, and preperation)...I am going to start focusing my reading on motivational/goal setting/winning attitude type of stuff, and I am definitely going to take your advice and read more on interrogations/history/etc.
 
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Horsesoldier       1/11/2007 4:11:18 PM


Commercial gym's are sh*t, I hate them. Anyone who actually knows how to train avoids them. Gym's like House of Pain, Crossfit, etc are the real deal. Guide to finding a good gym: Usually it's a small hole in the wall crammed with free-weights...the guys that attend typically wear regular T-shirts and shorts, not $85 designer gym wear clothing.
 

Life is about trade offs.  Small, smelly, and dimly lit gyms may have their pluses, but one of the minuses is that, unlike, say, Golds or some such, they don't tend to have the local crop of sorority girls doing Tae Bo in skin tight workout clothes.
 
While worrying about such might make me kind of shallow or indicate that my mind is not totally focused on warrior perfection, I do find that visual stimulation of that sort does tend to take the mind off how much the later phases of a workout or treadmill run or whatever may be sucking.

 
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Horsesoldier       1/11/2007 4:19:28 PM

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/" target=_blank>link


GOP,
 
I think your initial post is generally pretty good.  The one thing I'd say might not be the best idea is mixing 3 x week rucking with a busy schedule of running. 
 
 
You can combine swimming and running without a lot of complications (besides the a** kicking the first couple weeks you're doing it will represent for most people), but something like three runs a week and three rucks a week is a recipe for injury.  Something more like run x 3 and one long ruck per week would probably yield better results with less chance of shin splints, stress fractures, etc.
 
 
Or just take 3-4 months off and hike the entire Appalachian Trail, going for a minimum of 15-20 miles per day.  By the end of that you should be pretty much ready for any cardiovascular endurance event that does not require specialized conditioning like swimming.  It'd probably even make CAG selection seem easy by comparison.
 
 
 
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GOP       1/11/2007 5:58:23 PM
Horsesoldier, I stand corrected, I now love commercial gym's.
 
*Calls local gym, asks if they have taebo classed*
 
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GOP       1/11/2007 6:10:16 PM
Thanks alot for the advice on rucking, I was way out of my league there.
 
Yeah, my Dad and step Brother were huge into hiking when they were 18-20's, and as they were shopping in one of their favorite outdoor stores for gear for their next "big hike" (not all that big, they planned on hiking Mount Leconte in the smokies faster than the year before which was basically a jog up and a sprint down...of course, it was the dead of winter and the trail was filled with ice...and the thing about that trail is that there are a ton of places along the trail where you could easily fall and the year before they didn't have crampons), and as they were checking out the 'weird guy' who owned the store was asking about their plans/experience/etc, and they were telling them everything. Anyway, my Dad and his step-bro got to talking with the guy and the weird guy ended up being the guy who owned the record for the fastest hike of the entire appalachian trial (some former Marine, I don't know his name but my Dad does). It took him a while, I think my Dad told me the guy quit his job, bought some gear and food, and set out on the trail and he finished in like 3-6 months...he would hike into the night, sleep until morning, hike again, and he kept at that furious pace until he hiked the whole trail. Really, really weird guy though.
 
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GOP       1/11/2007 6:11:52 PM
My grammar in my recent posts absolutely sucks. "They were telling them everything"..."*asks if they have any taebo classED", etc.
 
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Yimmy       1/11/2007 7:11:44 PM
What is this trail of which you both speak?

And being America, I take it there is a motel and McDonnalds every few miles? :)



 
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