special forces selection

[musclebosun]

Is their anyone out their who is, has been or is training to be in any branch of the special forces? Keen to get some different approaches towards training up for selection. I have about 6 weeks to go and I am smashing myself hard core but I feel like I have peaked. I am above the standard for selection but i am looking beyond that to my actuall training. I want to get beyond my 'peak'.
My current routine consists of sprint training, distance runs with kick ass hills, weight circuit training and HIIT style training with push ups, chins and sit ups.
K For the help.

 

[redguru]

With your nickname, I expected some swimming to be in your regimen.

 

[ghettostudmuffin]

Imho, I think your workouts look good, but I would do it a little differently.

I would do circuit training with bodyweight exercises every other day and more power oriented lifting on the other days. The circuit bodyweight being for volume purposes and the ability to build endurance in bodyweight exercises and the lifting for mainly building higher levels of peak strength, not muscle mass. Excess muscle mass will not help you in this case.

I'd also throw in some rucksack marching for time.

How you'd organize all this is up to you, but that's what I'd do. I probably throw in once a week swimming too.

It would be a hectic schedule, but you can bet that it would be less hectic than the actual training would be.

Mon AM bodyweight conditioning, PM sprints
Tue AM Bench Press 5x5 or 10x3, PM 1.5 miles run
Wed AM bodyweight conditioning, PM 5 mile forced ruckmarch for time
Thu AM Squat 5x5 or 10x3, PM swimming 1 hour
Fri AM bodyweight conditioning, PM sprints
Sat AM Deadlift 5x5 or 10x3, PM 6 mile run
Sun REST

That's probably what I would do. Just my opinion.

 

[[email protected]]

If you dont swim its definatly a good ideal to learn all the strokes.Specifically combat side stroke,breast stroke,and freestyle/crawl.....and get where your really comfortable in the water.......As far as training goes if you are above average i would just maintain......I tried out for BUDs two years ago and plan on submitting a package again closer to end of shore duty.I got to know allot of people over there and have helped allot of people with swimming....I know allot of people who have dropped because they went there with a prior injury's without knowing it (stress fractures) or try to shrug off ones they know about....They are going to build you up physically to preform the job,the better prepaired you are of course will make it that much easier but again you dont want to show up with stress fractures or anything....Especially only beeing 6 weeks out anything major you may not have time to fully recover.As said maintain to the level you can smoke the in-test and worry about any parts of the actual training you feel like you may have a prob with...like underwater swim,weapons,,dive physics,,or whatever i dont know what branch or whatever you are trying for

If you are not already do your full workout in boots and cammies.Push ups,sit ups,pull up and most importantly your runs.

 

[needtogetaas]

Is their anyone out their who is, has been or is training to be in any branch of the special forces? Keen to get some different approaches towards training up for selection. I have about 6 weeks to go and I am smashing myself hard core but I feel like I have peaked. I am above the standard for selection but i am looking beyond that to my actuall training. I want to get beyond my 'peak'.
My current routine consists of sprint training, distance runs with kick ass hills, weight circuit training and HIIT style training with push ups, chins and sit ups.
K For the help.

I went R.I.P bro.and all I can say is run run run and run some more.15 miles a day is about where you want to be.

 

[hotzie]

I went R.I.P bro.and all I can say is run run run and run some more.15 miles a day is about where you want to be.

i thought you were a cook

 

[ghettostudmuffin]

15 miles a day sounds a little excessive.

I've been to a few sites that specifically layout how much running you should be doing for BUD/S, rangers, marine force recon etc.. and none of them say anything about running over 7 miles a day. Most recommend building up to 6 miles a day at a 6-7 minute per mile pace 5-6 days a week which is still an assload of running.

 

[necr0potenc3]

dude, I'm trying out too and this is what I do:

HIIT running
push ups, chin ups, sit ups and a whole bunch of ab/back work to get a good core

I vary the intensity and volume according to the weeks. my physical exams are done and I did excellent. the last physical exams will be in january and I heard they are killers

about running, if you can run 2000m in 8-10 minutes and not drop a sweat, you're good. but I recommend greater distances to get your resistance up. strength doesnt matter much, your resistance does (especially if you have to run with a 60kg backpack)

 

[musketeer]

Cross country running where you are traveling up and down hills, through sand, mud, long grass, and dodging through woodland would be ideal - it also feels great!

Swimming should be your other form of cardio.

Dont always run the same distances/times, do a 5 mile one day, and a few 1/2 mile "sprints" the next - aim to do a 12-15 miler once or twice a month. Run with weight every so often.

Do bodyweight exercises interspaced with running, like:

half a mile,
50 push ups
half a mile,
10 chins
half a mile,
80 situps
half a mile,
25 dips
half a mile,
...

HIT is good, but the emphasis should be on muscle endurance. In my experience, the heavier you are, the harder you will find the selection. Most British special forces (SAS, SBS, the Royal Marines, etc) are lean wirey men with ectomeso or pure mesomorph bodytypes.

FINALLY - dont burn yourself out, bro! If you are comfortable that you will pass selection, then just maintain your current level and aviod injury. I'm sure you know that: excessive running causes minor stress fractures, and tendons etc need time to adapt to increasing weights. Focus on improving your weakest points and maintain your strengths. When you pass and go into the real training, you will have plenty of time and motivation to increase your ability. Don't try to go IN as the toughest & fitest dude at basic training, just aim to come OUT as one of the best!

 

[musclebosun]

Thank guys. Some really good advice from all and much appreciated. K for all!