|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...
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).
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
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