There are two ways to prepare for the physical challenges of military service, especially when considering a competitive special operations program. Elements of fitness (strength/power, speed/agility, endurance/muscle stamina, flexibility/mobility, grip strength, etc.) need to be developed and, depending on the field of work, prepared for certain events. it won’t work. .
Take today’s training as an example. This workout combines many of the fitness elements above with creative ways to train for a specific event.
4 mile run on the beach — SEAL training involves running 4 miles on the beach on a timed basis every week for 6 months. I have to get better at this event. Running is one of the endurance training he needs to master. If you run long distances, run at a pace of 7 minutes per mile. When running short, he aims for a 6-minute pace to be competitive.
After the run, grab sandbags or 40-50 lb weights to simulate a boat carry and record a PT event.
400m walking lunge with punching bag (chest carry position) — If you’ve never done a 400m lunge, don’t try with 40-50lb sandbags. Get used to it and let him try 100-200 meters without weight on the first few days of working his legs. You will one day be required to lunge long distances with a log to your chest with five or six other classmates of hers.
Run 400 meters with sandbags — Run using multiple methods of sandbags. We use both logs and boats to perform four types of carry: shoulder carry, chest carry, handle carry (farmer walk) and head carry. Learn how to safely train your neck muscles to put weight on your head.
400m bear roll — Other frequent activities are bear and lowland crawling. Both are difficult and require a certain amount of practice time as they target different core muscles that may be underdeveloped. You can add these to your upper or lower body day training splits.
Run 400 meters again with sandbags — Cycle sandbag runs between bear crawls and firefighter hauls.
400m firefighter carry — Personnel transport (wounded training) is another particular discipline in which you must master not only how to put a person on your shoulders, but also how they are carried. Both are difficult. Many would say that it is better to carry than to be carried. If possible, practice both yourself and someone within 5-10 pounds of her weight.
Swim 2,000 meters with fins or swim a 2-mile rack — Go to the rack or swim for 30 minutes, depending on your service area and your weaknesses. Finish the day by focusing on a steady cooldown pace.If you have the time and ability, do your best and swimming.
When I talk to students who have recently graduated from various special operations programs, they all say the same thing.
- Sharpen your fitness test skills and pass, even on a bad day.
- Make sure your training is not just related to fitness testing. Because you need to practice long distance running, swimming with fins, racking, and prepare your legs and back for more demanding activities (logs, boats, people hauling).
- You need to assess yourself, find your weaknesses, and work on them relentlessly until it’s no longer a guts-check-level weakness. Keep your current strengths.
- don’t forget Swimming and stepping technique training. It’s not all about endurance and strength training. Practice these underwater events until you can’t get them wrong.
- Learn about recovery. Master it to get you through the tough weeks of selection. Eat, drink and sleep as much as possible each day.
Enjoy your training. Strengthen this specific training as you begin your Special Operations readiness journey.
Stew Smith is a retired Navy SEAL and fitness author who is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association.visit him fitness ebook store If you’re looking to start a workout program to build a healthy lifestyle. Send fitness questions to [email protected].
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