SPECIAL OPERATIONS SELECTION PREP

I get asked the following question at times, "What type of shape do I have to be in to successfully pass a selection course like BUD/S (or any other U.S. military selection course for that matter)?"

I currently train and coach individuals from every background and ability level, both in person and online, to become better versions of themselves. Some of these people are still active in special operations, however, most are not.

Some are prospects currently training to prepare themselves physically and mentally for the demands of the various DOD selection courses. These pipelines exist to produce Army Rangers, Green Berets, Navy SEALs, Marine Raiders, Force Recon, and Air Force Special Tactics (CCTs, PJs, TACPs, SR) ready to be professional warfighters/soldiers and take on the most demanding and challenging career in the military.

Endurance of Mind, Body, and Spirit is Primary

The type of fitness it takes to get through a selection course differs from the type of physicality required for a career in special operations. I'll sum it up like this, to successfully navigate any selection course requires superhuman levels of endurance, both physically and mentally.

Contrary to popular belief, maximum strength is not a thing when it comes to enduring the long, cold, and arduous days of working in the field, patrolling for countless hours under heavy loads, performing hundreds of reps of calisthenics, running, rucking, and swimming for miles and miles, and obstacle courses until you are blue in the face.

Rinse and repeat day in and day out for months on end. Most days you will be tired, sore, and utterly exhausted beyond what you previously thought possible.

Regardless of the selection course or pipeline, a candidate must effectively compartmentalize pain and discomfort while staying task-focused and mentally in the fight. To put it bluntly, these courses are all about testing an individual's ability to endure extreme levels of fatigue while maintaining attention to detail and putting the team before self.

A High Degree of Relative Strength is a Must

Training and or testing the maximum strength (1RM) of any movement during your workup for selection is not necessary in my humble opinion. Instead, what an individual candidate will rely heavily upon is their relative strength (strength to bodyweight ratio).

Some guys are light and fast but relatively weak while others are naturally strong but lack the staying power for long periods of time. These are the two ends of the spectrum you do not want to find yourself when going through selection. What you want is a very high degree of relative strength for mobility, durability, and stamina.

• Mobility - Your ability to move under stress through a solid range of motion without getting injured

• Durability - Your ability to withstand stress while avoiding injury

• Stamina - Your ability to resist fatigue

I'll make it even simpler, the more quality Pull-ups, Bar Dips, Squats, Lunges, Push-ups, etc. you can do at higher volumes will essentially equate to increased levels of relative strength, serve in protecting the joints, strengthen ligaments and connective tissue, and help to increase your muscular endurance and work capacity for selection.

This level of physicality, however, takes a long time to develop safely. Rushing this process is a recipe for disaster.

However, once an individual becomes operational, it may then be wise to incorporate more strength work in appropriate doses to provide more balance and capability given the demands of the current job (assaulters need more anaerobic capacity, whereas a more robust aerobic engine is needed for green and blue side reconnaissance and surveillance).

As with any quality training program, you must train to adequately meet the demands of your job-related requirements.

My Warrior Challenge Selection Prep Program

Derived from my knowledge and education in exercise science, training experience as a certified performance coach working with clients of all ages and ability level in person, and my expertise as both a SEAL operator and BUD/S instructor over a 22 year career in special operations, I've created (what I believe to be) one of the most comprehensive training programs to adequately prepare for the demands of any selection course.

My process is broken down into three separate and distinct training phases or programs based on your current ability level...

Phase # 1 - Physical Screen Test Prep

Length - As long as it takes to reach the minimum capacity threshold to begin training for selection

The purpose of this program is to help the aspiring candidate pass their respective Physical Screen Test (PST) and qualify for their chosen training pipeline (SEAL, EOD, SWCC, Marine RECON or RAIDER, AF Pararescue or Combat Controller, Combat Diver, etc).

The training prescribed in this coaching group is designed to improve a candidate's 500-Yard Swim time, Pull-ups, Push-ups, Sit-ups, and 1.5-Mile Timed Run. An individual will stay in this program until they can achieve a certain ability level before moving on.

Once the candidate can successfully achieve the following scores, they are deemed ready to move onto the next phase of my program - Warrior Challenge Selection Prep.

• 10:30 500 Yard Swim

• 60 Push-ups in 2 minutes

• 60 Sit-ups in 2 minutes

• 10 Pull-ups

• 10:30 1.5 Mile Timed Run

Phase # 2 - Warrior Challenge BLUE

Length - 12 Weeks

Warrior Challenge BLUE is a comprehensive physical readiness program designed to help intermediate-level candidates increase their Physical Screen Test (PST) scores to a competitive level for their desired selection course and develop resilience and durability.

This training plan is an outstanding 12-week program with progressive resistance training workouts designed to increase relative and functional strength dramatically with minimal equipment. In addition, progressive swim, running, and calisthenic development sessions are prescribed to ensure dominant performance on the PST and to prepare the body for higher training intensities.

At the completion of this program, most candidates are able to achieve the following minimum scores on the SEAL PST...

• 9:30 500 Yard Swim

• 80 Push-ups in 2 minutes

• 80 Sit-ups in 2 minutes

• 15 Pull-ups

• 9:30 1.5 Mile Timed Run

Phase # 3 - Warrior Challenge RED

Length - 12 Weeks

Warrior Challenge RED is my level 2 comprehensive physical readiness program designed to help advanced-level individuals adequately prepare for their desired special program/ selection pipeline.

This high-frequency training plan is a 12-week program with progressive resistance training workouts designed to increase relative and functional strength in dramatic fashion. Swimming with and without fins, running, and calisthenic development is also included in the programming and similar to Warrior Challenge BLUE but more challenging.

This is a high-volume program designed to get those in outstanding shape prepared for the physical stresses of selection while avoiding injury.

Ruck training, or loaded ground movement, is also included in the program to adequately prepare individual candidates to safely move over ground for long distances under load.

The progressive ruck training sessions prescribed throughout this phase range from 6 to 12 miles in length at varying intensities with the goal of meeting the gold standard of covering 12 miles in under 3 hours wearing an additional 45 pounds.

The following performance standards can be expected for those who successfully complete the training as prescribed.

• Faster than 9:00 500-Yard Swim

• 90 Push-ups in 2 minutes

• 90 Sit-ups in 2 minutes

• 20 Pull-ups

• Faster than 9:00 1.5-Mile Timed Run

• Faster than 35:00 5-Mile Run

• Faster than 80:00 4,000-Meter Fin Swim

• Faster than 3 hours 12-Mile Ruck

• Increased Relative Total Body Strength

This is predominately a water-based selection prep program but will serve to be beneficial for any selection course as all elements are addressed (relative strength and resistance training, swimming, running, rucking, and calisthenics prep).

Training for a career in SOF requires the ultimate hybrid athlete and my Warrior Challenge Program adequately meets this demand.

Group Coaching And Accountability

Candidates training for selection will be added to my Selection Prep Coaching Group, have access to my PST Prep plan, Warrior Challenge Program, Mental Conditioning, and the opportunity to attend and participate in weekly small group video calls with Coach C.

We begin each weekly 60-minute call with check ins and Q&A. From here, we progress into discussing performance enhancement strategies, nutrition, lifestyle optimization, mental conditioning, and anything pertaining to selection and a career in SOF.

Click HERE if you are interested in selection prep and want to schedule a call to discuss the process further.

Get Ready! Stay Ready!