Preparing for special forces

[De_LosSantos]

I'm joining the portuguese green beretts in January and I'm wondering: Can GB WOD help me get in shape for the it?

My stats are:

8 pullups

80 situps

50 pushups

9.25 sec 1.5 mile run

[Razz]

yesyesyesyesyes, you may have to add some specific stuff, but yes!

[De_LosSantos]

I'm thinking of adding some runs too. I'm asking this because I've been following the WOD for 1.5 weeks and My pushup/pullup/situps numbers went up a little when I had stalled .

[Alvaro Antolinez]

Slizzardddddddd!!! There is a question for you!

What are the minimum requirements you must pass in order to be in? You are a bit short of time, how long have you been preparing?

By the way you can come to Mallorca to the seminar in november! :wink:

[De_LosSantos]

The requirements are

5 pullups

32 pushups

47 situps

35 jump squats

1.5 mile in 12 minutes

This is all you have to do.

I've been training since summer.

I still have 3 months to prepare. You really think I'm short on time?

[Razz]

Doesn't seem like you will have trouble passing those requirements. But I'd go as far as saying the WODs are one of your top options for training for these requirements.

[Joshua Naterman]

12 weeks to BUDS workout my friend. That's your key. Special forces is so specialized that you really do need a tailored plan.

I'll tell you this: physical preparation is the least important part of special forces training. It's important, but that should tell you just how much MORE important it is to be the right kind of person for the job. You'll find that out when you get there, I don't think there is any way to accurately predict that one.

Also:

9.25 sec 1.5 mile run

*smash brothers announcer voice: A NEEEEEEW RECORD!!!!*

Your pull ups are what matter the most. That is the only physical predictor of success at BUDS and there isn't too much that is harder than BUDS. Even that isn't a very good predictor but it is the ONLY stat that shows any correlation at all. See, as long as you can pass the entrance test you're basically able to pass the exit exam. That's how these things are scaled. For example, at BUDS they want you to perform a 30 minute 4 mile run or faster on soft sand. That's a 7:45 mile pace for 4 miles. Not very fast, for one thing, and if you look at what your 1.5 mile time would be at that pace it is 11:07 or something like that. The time limit was 11:30. That already gets you past phase 1 AND phase 2, and there is no one on the planet who can't go from a 31 minute 4 miler to a 30 minute 4 miler in 24 weeks. Same goes for the swim time and all that.

You will find that the minimum times correlate in a similar fashion. You're already running pretty decently, a flat 9 minute 1.5 mile would be ideal. That's easy, easy, easy to get from where you are now.

You will have the most success with your PT test if you follow steward smith's 12 weeks to buds program. Here's the link: http://www.amazon.com/Complete-Guide-Navy-Fitness-Third/dp/1578262666/ref=dp_ob_title_bk Get it today and ship it as fast as you can pay for it to get to you.

I did this program twice, once right before I went in and once right before BUDS, and I had no problem with anything physical there. My pull ups went from 9 to 17 in 10 weeks, 2 minute push ups went from 63 to 111, sit ups went from 50 to 120, 1.5 mile run time went from 15+minutes to 10:47(I was a smoker at the time and hadn't run in years, I quit smoking the day I started the program), swim time went from 15+minutes to 9:38.

My entrance exam to BUDS was 8:08 swim, 24 pull ups (dead hang), 122 push ups, 120 sit ups, and a low 9's run in boots and long pants. Not quite as impressive as 9.25 seconds, but still pretty good!

I DO think you should do XR support work, handstand work and whatnot, but you need to get your body used to a huge, huge workload and the book I linked you do will do that for you. You will read the workouts and crap your pants, but you will absolutely be able to do them when the schedule says to and you will completely kick butt in training! Afterwards I would do GB WODs, but right now you're in crunch time. Do what is most specific to your goals. That's Stew Smith's 12 Weeks to BUD/S program.

I hate to disagree with those who think the WODs will help, but we simply do not do enough volume for specwar training. He's going to be exposed to volume. After one round through that book I think that the GB WODs would be great, but first thing is first: Get your body used to what is coming. You can get in peak shape with the GB WODs later, but right now you need pure, unadulterated endurance, both aerobic and anaerobic. Strength can go to hell right now, you won't really need it in training. As long as you can do a bunch of pull ups you'll have all the strength you need.

[Razz]

Let me point out I said for the requirements listed, not the ones not listed Just ignore what I said and listen to Sliz, this army stuff is his game

[Alvaro Antolinez]

It seems time enought for a good mark. Good luck! Please update your progress.

[De_LosSantos]

Thank for the reply Sliz. Don't really get all the fuzz about my 1.5 mile time. That was about 2 months ago while I was training for the national gard pt, and I was pretty much dead after it. I don't know my time right now but it must be close to it.

I'm kind of afraid to go hard on endurance because when I started training in May I improved very quickly but then plateued for a long time. I'm gonna check the Stew Smith book out

[Tarun Suri]

Also:

9.25 sec 1.5 mile run

*smash brothers announcer voice: A NEEEEEEW RECORD!!!!*

HAHAHAHA! I think that's the first smash bro reference on the forums.

[Alvaro Antolinez]

Check amazon.co.uk I got it from there and is cheap and faster shiping than US. Alsoyou can check his web with all that work outs for sf and police , dea, fbi etc. He seems he has tailored workouts for every single admision pt at the US! A bit too kuch maybe but the 12 weeks to buds seems simple and hardcore to follow (you will see the piramid work out is more like K2 mountain than piramid...) I have not followed it because I'm With WOD but is worth reading there are also some interesting points regarding sf ( for those who know nothing like myself, maybe you allready know them).

Does portuguese GB has something in common with brasilian goes? That one really seems a tought unit!

[Mathias Flækøy]

I'm so glad this came up. I was right about to make a topic about this, but hey; i don't need too, and i've already got a answer from Slizz, thanks man. By the way; have you ever heard about Norwegian special forces? Anyways - i have 1 year to prepare myself, and currently i'm doing the WODs. Should i stick with it?

[De_LosSantos]

Does portuguese GB has something in common with brasilian goes? That one really seems a tought unit!

I think you're somewhat confused. The portuguese green beretts are "parachuters". What name do you guys (USA) give to an light infantry that has airbourne transportation??.

GOE means special operations group, they are portuguese, and do the same type of work as SWAT.

BOPE (special police operation group) are brazilian and they are the guys you see in Elite Squad

[Nicholas Sortino]

Does portuguese GB has something in common with brasilian goes? That one really seems a tought unit!

I think you're somewhat confused. The portuguese green beretts are "parachuters". What name do you guys (USA) give to an light infantry that has airbourne transportation??.

GOE means special operations group, they are portuguese, and do the same type of work as SWAT.

BOPE (special police operation group) are brazilian and they are the guys you see in Elite Squad

Light Infantry that are parachuters are generally just called Airborne. For example, the 82nd Airborne would be the best and most well known example.

Just so you know who I am, I am currently serving in US Navy EOD, which is very special operations oriented and trained, even if we do not fall under SOCOM (hopefully this is changing in the coming years >.>). I also served four years as a corpsman(medic) with a USMC Infantry unit. I've worked with all the "cool guys" our military has to offer except Delta, so I have a decent idea of how things work.

Slizzardmans advice is spot on. Stew Smith's programs are almost certainly going to be more beneficial to you than the GB WODs to prepare yourself for training. I don't exactly know what your training entails, so I am going to assume it is similar to our Army Special Forces (Green Beret) selection, which is probably overestimating it, if it is just an airborne unit.

As long as you have the baseline strength needed to lift some heavy things, and push them over your head, then endurance is your primary goal, both muscular and cardiovascular. Expect to do a significant amount of running, and calisthenics of every kind until you want to die. I would also expect a lot of long ruck marches with a fairly heavy pack, and possibly even ruck runs.

You can prepare for it by getting fitter before training starts, but generally the way training for these things is set up, it doesn't matter how fit you are, it will push you past your limits. They don't care about making people stronger. They are trying to break you mentally and want you to quit. It will hurt, and it will hurt bad. If you don't really want it, you won't make it. So, I don't know how to tell you to prepare for it, but mental toughness is probably going to be the single most important thing you can have to get through special operations (of any kind) training. If when working out on your own, you stop to take breaks because you are tired, or you change your workout because you are tired, there is a good chance you won't have what it takes to make it. Now I am not telling you to go out and hurt yourself by any means, if you are about to cause an injury then stop, but if you are just fatigued, and want to take a break, suck it up.

I see you posted the minimum requirements for your PT test. I really hope that was just for our benefit, because shooting to just be better than the minimum for a program like this is a sure sign of failure. You need to always strive to be better, no matter how good you already are. As of right now though, you really need to improve those pull up and push up numbers. They are pretty low, and I expect you will be doing A LOT of them at training. Again, Stew's program will definitely help here. On a good note, your 1.5mi run time is pretty good. It is certainly faster than I run it (I am happy with 10min). Just make sure you keep it up.

Good luck in your training, and keep us updated.

[De_LosSantos]

I see you posted the minimum requirements for your PT test. I really hope that was just for our benefit, because shooting to just be better than the minimum for a program like this is a sure sign of failure. You need to always strive to be better, no matter how good you already are. As of right now though, you really need to improve those pull up and push up numbers. They are pretty low, and I expect you will be doing A LOT of them at training. Again, Stew's program will definitely help here. On a good note, your 1.5mi run time is pretty good. It is certainly faster than I run it (I am happy with 10min). Just make sure you keep it up.

Thank for the advise. I posted the requirements because someone asked for it. I have always been bad at pullups and pushups. In the beginning of this summer. I could barely do one pullup and 20 pushups. I think I improved a lot since June, but I could have improved more. I've been stalling a lot. I know I can pass the requirements but I want to be in a good condition for it.

[Nicholas Sortino]

Thank for the advise. I posted the requirements because someone asked for it. I have always been bad at pullups and pushups. In the beginning of this summer. I could barely do one pullup and 20 pushups. I think I improved a lot since June, but I could have improved more. I've been stalling a lot. I know I can pass the requirements but I want to be in a good condition for it.

That sounds like some good improvement. Just keep working at it, and I am sure you will be ready physically when you get there. If you have been working at it non-stop every week for the past few months, I suggest taking a week off (or just going really light) before starting the 12 week program. If you are stalling a lot you could probably use the deload.

As much as I hate promoting this system, another thing that is 3 months long and may actually be useful if you add some running to it would be P90X. I don't really like it as a total fitness program, but I does build up big numbers in push ups, pull ups, and plyometrics. And the Ab work isn't terrible. On the other hand, I think there is too much isolation and "bodybuilding" work in, so you are still probably better off the 12 BUD/S program or something similar. It is just another option to consider (and if you lack the minimum strength, it will help, especially if you do the dumbbell moves at the 6rep range). But overall, I would say it is not worth the money.

[De_LosSantos]

That sounds like some good improvement. Just keep working at it, and I am sure you will be ready physically when you get there. If you have been working at it non-stop every week for the past few months, I suggest taking a week off (or just going really light) before starting the 12 week program. If you are stalling a lot you could probably use the deload.

As much as I hate promoting this system, another thing that is 3 months long and may actually be useful if you add some running to it would be P90X. I don't really like it as a total fitness program, but I does build up big numbers in push ups, pull ups, and plyometrics. And the Ab work isn't terrible. On the other hand, I think there is too much isolation and "bodybuilding" work in, so you are still probably better off the 12 BUD/S program or something similar. It is just another option to consider (and if you lack the minimum strength, it will help, especially if you do the dumbbell moves at the 6rep range). But overall, I would say it is not worth the money.

Although I don't own anything by Stew Smith I do happen to own Never Gymless by Ross Enamait. (Have you heard of him?)

I usually do lots of the hill sprint, 400 meter intervals, and GPP workouts that exist in his book, along with my long distance runs.

[Nicholas Sortino]

Although I don't own anything by Stew Smith I do happen to own Never Gymless by Ross Enamait. (Have you heard of him?)

I usually do lots of the hill sprint, 400 meter intervals, and GPP workouts that exist in his book, along with my long distance runs.

Hadn't heard of him, so i just read a few reviews. Seems like a good book, with some good ideas in it. I only suggest getting the other book because it is so tailored to that type of training, and if you have been doing one program for a long time, sometimes a change of pace is refreshing and will help stimulate some new improvements as well.

If you don't have money for a new book, by all means, keep doing what you are, you have obviously improved, but if you do, I would certainly look into it. After you make it through your training it would be a great time to pick up the GB WODs if you want to. Strength is very important for these job, but unfortunately it isn't that important for the selection process. Get that baseline of strength, then build up the necessary endurance you need for now.

[De_LosSantos]

The reason why I aksed about the WOD's is because after being stuck on 5/6 pullup, after doing tuck front lever, and front tuck lever pulls, I went from 6 to 8 pullups.

[Joshua Naterman]

The WODs are really good, and for general fitness they are GREAT and will produce good results. The thing about the WODs is that they build all of your abilities at the same time. Because of this you will experience slower gains in the separate fitness categories like endurance, maximal strength, power, etc. Right now you need endurance to be focused on, because that's what you're going to need. You will get your best results for this PT test and for the training with Stew's training program in the time you have. Now if you had 12 months to prepare I would recommend that you do a few WOD cycles and then do the 12 weeks program and then go back and do WOD cycles for the rest, with a once a week rep maxout in your pull ups, push ups and sit ups and I would also recommend that you do the three mile interval program for running. That would be ideal, because once you adapt to a very heavy workload those adaptations build quickly, stay pretty well(it will take a long time to lose the work capacity even if you do nothing) and require fairly low maintenance to keep. Once you've got it, just maxing once a week on reps (this is WAY different from maxing in weight) and doing WODs would probably lead to improvements in all categories.

What you have is not the ideal situation, so in my opinion you will be best served by doing the 12 weeks program. It will specifically address your needs, and that is key.

You asked a really good question, by the way. As you can see, the answer largely depends on how much time you have to work with.

[Joshua Naterman]

Jeff is absolutely right. Like I said, the physical prep for the actual program is not what will get you through. If you can pass the screener, you can complete the training (physically speaking).

In my opinion, the primary advantage of doing the 12 week program is that your body becomes used to the physical torture aspect of training. You really, really need the joint prep we have here, as much as is available.

The primary advantage of the WOD program is that you will develop much more well-rounded physical abilities. There is honestly nothing stopping you from doing 2-3 AMRAP (As Many Reps As Possible) push ups and sit ups at the end of each week. It won't hurt you and will get your body ready for the most common high rep stuff you'll experience in training, so if you are enjoying the WODs you can certainly continue them. They will not produce the most impressive PFT but the most impressive PFT won't get you through either. I'm certainly proof of that. I absolutely had one of the top screeners in my class, and I did not make it. Granted, I got seriously injured, but I also quit. Jeff made it. He is absolutely right about the physical prep you do having absolutely nothing to do with whether or not you will complete training. If you make the cut to start, you will either make it or not, and that's going to be based on who you are when 99% of your physical strength and endurance has been stripped away and you are extraordinarily uncomfortable, and things seem like they will be that way forever. There is nothing in this life that trains that to my knowledge. You are already either the right man for the job or you are not.

Your primary focus on the physical prep should be on injury-proofing your body, and the WODs are probably the best thing for that, but if you are interested in the best possible PFT score then you should do the 12 week program.

When I made my original post I was pretty much focused on your PFT score. I'm glad Jeff chimed in, because your PFT won't get you through. Do the wrist series, do Ido's shoulder stabilization routines, do everything you can for your ankles, and do everything you can for your knees.

Ido's squat clinic is a good start for the knees, and his shoulder series is a very complete elastic shoulder prep series. A rice bucket can be one of the best things for your wrists and forearms if you use it right, and your knees... well. S runs, high rep BW squats, SLS strength work, some back squat strength work (partial and full ROM), and deadlifts will be about as much as I can give you, along with Ido's squat clinic. Coach has a knee series that is very good but that is part of liquid steel™. What I've given is a good basic list that will cover the major basics. There is more that can be done, like very complete full body stretching and a bunch of other exercises. I am sure there will be some very good suggestions here if you ask for them, we have a very diverse set of knowledge between all of us.

[Nicholas Sortino]

De_LosSantos,

My point of view is very contrary to any of the above.The screening test for SF, Bud/s, ranger are a joke. I wouldn't train for the specific event, rather develop a solid foundation for fitness by continually working to develop skill sets. Maybe a few short CrossFit WODs, get a little running and then get those skills. Doing pushups and pull ups every day will only get you so far. The GB WOD is perfect for this. If you can do ring strength 3, its safe to say you can do 5 pull ups. Again my view if very different and it is this way because you are going to quit if you are going to quit no physical conditioning program will change that. Rather train for things that will benefit you as an actual operator. There is some much beneficial stuff for you here, for example: joint prep - trust me you will need it. Rollin on nods and what not you are bound to sprain an ankle or mess up a knee jumping(or worse) if you don't work on this stuff.

I would agree if he had longer than 3 months to get ready.

The screening tests are a joke, but the actual selection processes rarely are. Mine was easy by relative standards (compared to SEALs, Recon) and we still had tons of people drop for various reason (often fitness related). It is impossible to train for everything they will throw at you, but the structured PT will usually consist of most of those exercises if for no other reason than they always have... So if you only have a short period of time to get ready, it is best to get ready for you will be seeing the most of (which if it is anything like what I did, that would be the leaning rest and "6 inches")

[Joshua Naterman]

The truth is that if you quit because the fitness is a challenge for you then you are not Unit X material.

I have seen guys who literally couldn't even hold their own weight in the boat crew get through because they were giving the pathetically small bit that they could give, and as below average as that was they gave it and kept giving it, and were beat on the entire time, and are now wearing tridents because they were simply not going to quit. One was in my boat crew in 245 and no one even got mad at him because it was clear that he was doing his absolute best.

The only thing I have ever seen anyone get dropped for by not physically being able to do it was the obstacle course, but they could barely do 6 pull ups. That's pathetic for spec ops, and that weakness showed. Running is something anyone can do if they are properly motivated and willing to deal with the discomfort of pushing beyond their accepted limit. I have heard of people getting dropped for swim times in BUDS but even that was very rare. Usually it was drown proofing or safety violations, but even that was relatively uncommon.

Again, the 12 weeks program will maximize your physical comfort during PT sessions. The GB WODs build a much better body overall. The GB program will probably do much more for injury prevention. I do recommend doing some high rep squats, push ups, and sit ups on a weekly basis at least, just to get used to it. If there was anything I would have added to my prep it would have been overhead pressing and more regular deadlifting, but farmer walks would probably have been the best.

[Alvaro Antolinez]

Why farmer's walk? I didn't know Jeff has a trident!