6 Exercises To DOMINATE Selection

[@SOFPrepCoach]

What are YOUR FAVORITE EXERCISES to prepare for selection?

[@Mrdgr.207]

zercher deadlifts and farmer carries

[@brettlaw4346]

Do you only have numbers from candidates and not selectees?

[@SOFPrepCoach]

This video has more data on fitness of selected candidates - kzbin.info/www/bejne/m3eZZ4Ced9Wop80&pp=ygUQaG93IGhhcmQgaXMgc2Zhcw%3D%3D

[@omaco234]

weighted Pistol Squats

[@anthonyy_vivid5438]

@@Mrdgr.207 ffarmer carries 🤘🤘

[@bbhristian9681]

Anyone who’s heading to RASP , I graduated back in 2020. One thing I wish I did more was heavy shoulder presses. You’re gonna be carrying a shit ton of weight over your head during phase 1 / Cole range

[@TheBeast-qv2gy]

Thanks🙏

[@JjjBigman]

✋️

[@christopherthornborrow3851]

“Beyond a certain level of strength, the recovery costs outweigh any benefits of lifting weights that heavy.” Quite possibly my favorite line when it comes to military fitness. People underestimate cumulative fatigue and stress on the body between every day tasks like rucking, running, and just moving heavy shit. There comes a point in strength training where you run a compromise of fatigue from trying to recover for strength progression and your body cannot recover for the small stuff. This is the second most common cause of injury I’ve seen, second only to under training (something you also rightfully point out with training with less weight than you will be actively moving). This doesn’t mean strength training doesn’t have its place. If all you do to train for rucking is 65lb dry ruck marches, you will be pushed well past what your body is used to. If you build up to a 120lb 3-9 mile ruck march, when you eventually put 90lbs+ of gear on your back, you will only be operating at 75% of what you are accustomed to, and significantly reduce the chance of injury. My advice is to find that “sweet spot” in your strength training and recovery. I can comfortably say that with my bench/squat/deadlift sitting at 265/405/385 and there wasn’t any single movement that I had to perform that felt compromising to my body. As soon as I would try to push my deadlift higher I would get lower back pain that persisted until I reduced the weight or stopped doing high fatigue activities like rucking and running (which wasn’t always an option).

[@TheBeast-qv2gy]

We need that rasp video!🇺🇸💪

[@eoomm9102]

For sure

[@shadowlp9790]

Rasp?

[@TheBeast-qv2gy]

@@shadowlp9790 hell yea

[@gsqaud4128]

@@shadowlp9790ranger assessment and selection program formerly known as R.I.P

[@JjjBigman]

It's about time✋️🇺🇸🦅💪

[@AlteredState1123]

Cool topic. Old guy here. One topic I did hear you address is risk to reward ratio for exercises. For example, the deadlift has hurt the spine of many an athlete. You are dealing with mostly younger people, but I have seen the damage inflicted by poor technique and heavy lifts in younger age groups, too.

[@ohadpinto6007]

Hell of a coach

[@toinsola]

fantastic video, as always

[@hxpnoticbynx2351]

Morning coach ☕️

[@molon_labee]

1:28 wait wtf why is the barbell floating

[@DrewEmc2]

Bumstead on the thumbnail 👌

[@Indoor_Carrot]

Used to be heavily into fitness and training when i prepared to join. Stopped it all after getting rejected...

[@leonardogallardo1122]

If you don’t mind me asking, why did you fail selection?

[@Wabbajack666]

I kinda know the feeling. I like the competitiveness of CrossFit though or maybe I would check out boxing or Muay Thai

[@Indoor_Carrot]

@@leonardogallardo1122 born with nerve damage and had asthma as a kid (not as an adult). Now going to a gym just makes me anxious and reminds me I'm a failure. Hence I stopped.

[@Dirk-my2zf]

@@Indoor_Carrotthats why you failed, you are a QUITTER.

[@bootyeater1961]

Don't let failure be your end all be all. You're destined for greatness, bro. Keep your head up and hit the gym.

[@erikmielke9008]

Training deadlifts without straps is two birds with one stone, you strengthen the muscle chain and grip and stay relatively far from neurological fatigue or injury.

[@SOFPrepCoach]

This is great if you want to use the deadlift as a grip exercise. I recommend using straps and supplementing with dedicated grip work

[@PrimeRyzen-li1yt]

Great video! 🎉 Need more like this, because I am interested. And want to go on selection. I can do weighted pull-ups with 55 lbs 12-15 reps Deadlifts 8-10 reps with 288lbs And bench press 190lbs 10-12 reps.

[@viperfan881]

What do you think about the 24th STS workout program?

[@raylopez4348]

Any tips on "heavier" candidates? (230 pounds) I have taken the fitness test multiple times on my own, trying to keep that good form, and I have been able to pass them all with no issues. However, I'm pretty sure shaving off a couple of extra pounds will improve my time on the run, but with the weights, calisthenics, and running routine, it has been more of gaining muscle mass and cutting fat. Would that weight hinder selection? Also, I've watched many of your videos but have not come across any "gear-wise". Are there any boots you would recommend for going through selection? I was looking into the 5.11 A/T, but not quite sure. Thanks!

[@baldwinladictature7246]

Great vid. Are chinups good as well ?

[@SOFPrepCoach]

Yes

[@dan_nixop1057]

You mentioned something about weighted pull ups, I maxed out at about 15 pull ups before my fingers couldn't? What type of exercise would you specifically suggest for SQT/BUD/s?

[@Yaruandromedano1998]

Doing pull up’s with ankle weights is a good way to further progress . Than when your strong enough you can add a plate. I still use ankle weights and do regular pull ups to get a good workout in.

[@JohnDoe-iq9bz]

How would Johnny Sins do if he tried out for Special Forces?

[@cormac7880]

I have a question, If i am 13 right now, and im using an inhaler with very minor exercise induced asthma, will i be able to still get into the marines with a docter waiver? And how likely do you think they would be to give me a waiver?

[@salty1891]

Just be 13 dude. Cross that bridge in 5 years when you get there. No need to stress yourself out ahead of time. Stay active. Stay away from smoking, vaping, drinking.

[@TimStAmour2]

That will depend on a couple of factors 1. How much demand there is for new Marines. 2. Your physical condition at the time. Where these factors will be by the time you are eligible to join, if you still want to, is something that only time can tell. In the meantime work hard in school and stay in shape.

[@noalane3626]

Whatever you do , don’t tell them you had asthma especially cause you prolly won’t have it when you’re older maybe… do whatever you gotta do to hide it they won’t know unless you tell them

[@lukevercell3632]

not sure if youve already hit on it in a video, but how and when to implement deload weeks. I'd love to see this, love your vids!

[@jasperawakuni4726]

I’m 16 and my goal to become a ranger I can’t train legs because I can cross country and track and it would simply make me to sour to train and run. Aside from that I’m m extremely well rounded I can do about 25 perfect form pull ups curl 80% of my body weight and can bench my body weight for 8 reps and recommendations

[@x009rbc1]

I think training legs and being fatigued and still running will help as you'll never be fresh from the moment you start a course till you finish

[@BORNABASTARD65]

Sure you can check out Louie Simmons he regularly trained not power lifters runners, football, track and field

[@chowpeluccio]

I am in the avarange strong Navy Seal range candidate.

[@G21-t7r]

Hello, great video ! I wanted to ask if cycling was a great exercice or just a waste of time. Thank you

[@SOFPrepCoach]

Absolutely, great to supplement rucking and running

[@rowinvanderjagt9604]

@SOFPrepCoach. What is the level of strength, which outweigh the costs of recovery? What criteria or standards do you use?

[@SOFPrepCoach]

It really depends on bodyweight and training age and history. Above 2x bodyweight squats or 3x bodyweight deadlift for reps would definitely meet the criteria, although it will be lower for most

[@ukko00]

I edge and weedeat lawns and I'm training my ass off bro I'll make it one day

[@RICH-di8ct]

go mix cement all day

[@ThatOneDude71]

I’m 14 and determined to enter the sas have any tips? I’m relatively fit but don’t regularly train I am able to jump 1.55 last year with no high jump training and have ran 10 miles and atleast at any one time 15 degree incline under an hour I have the marksmanship skills but I don’t want to leave it up to fate I want to know I tried my best and did what I could I’m quite mentally tough and resilient and when I am really determined by something I don’t stop but a lot of the time I set myself goals am really determined then I wake up to my alarm and turn it off saying 5 minutes then fall back asleep I procrastinate a lot but I have tried my best and if have progressed in my routines making them more frequent and regular any tips for fitness and selection

[@hemorrhoidman1691]

Tips? This is the longest running sentence I've ever read.

[@armouredoutlaw1537]

You need to get into regular army first, I'd assume you'll probably go for the paras so, push ups, pull ups, squats, become a calisthenics king, alongside lots of mid distant running 3-5 miles at a 6min per mile pace, lots of hill sprints, and maybe 2 ruck marches with 20kg a month, should build you a good base to excel in basic...

[@ThatOneDude71]

Well im going into the sas reserves first because that’s the shortest way to get into the SAS

[@jamestodd4296]

Rasp video?

[@BrandNewG]

This isn’t really related to the video, but what type of shape should I be in if I am going 18x but have to go to Basic/OSUT, and Airborne, I’ve heard of you are in to good of shape you could lose it?

[@SOFPrepCoach]

You should be in the best shape of your life. There is no such thing as too fit

[@BrandNewG]

@@SOFPrepCoach thank you sir 🫡

[@Jjones60196]

Are Zercher squats good for training for selection ?

[@hunterdavis96]

yeah,zercher carries should be good too,they would get you used to carrying heavy objects and strengthening a ton of stabilizers

[@BigMac8008]

6:24 "average SEAL candidate" lol, how about the "above average" SEAL candidates that actually pass BUD/s

[@thodorisevangelakos]

It's nice seeing corporal Slidis featured in these videos haha

[@M3nPower]

No benchpress interesting!

[@SSJ2Gokhan]

When did Chris bumstead did this?

[@jonatanlarsson2526]

No pushing? :)

[@erikmielke9008]

You need to do it necessarily, even if it is to avoid strength imbalances or to improve the stabilizers, in my opinion the best way to choose exercises is by antagonism

[@thetissuebandit5815]

He says you should include pushing to avoid imbalance but for military prep it isnt a primary movement pattern as in reality youre going to be using your legs and back significantly more than your chest

[@jonatanlarsson2526]

@@erikmielke9008 thank u

[@jonatanlarsson2526]

@@thetissuebandit5815 thank u

[@QuickStrikes84]

I really doubt the dude in the thumbnail would pass selection. Lol. Cardio is important. Roided up physiques aren't exactly ideal for it.

[@jhonwick1856]

Is THAT CHRIST BUMBSTEAD???

[@Dirk-my2zf]

Girls graduate selection. There is only one step: show up.

[@teller1290]

Hope guy in thumbnail not in service cuz he's juiced to the gills.

[@armouredoutlaw1537]

Arguably it'd make sense for soldiers to be juicing as long as they're monitored by a medical professional

[@SamuelAnderson-o3w]

#BANPEDOSFROMBEINGPRESIDENT

[@ThatOneDude71]

I’m 14 and determined to enter the sas have any tips? I’m relatively fit but don’t regularly train I am able to jump 1.55 last year with no high jump training and have ran 10 miles and atleast at any one time 15 degree incline under an hour I have the marksmanship skills but I don’t want to leave it up to fate I want to know I tried my best and did what I could I’m quite mentally tough and resilient and when I am really determined by something I don’t stop but a lot of the time I set myself goals am really determined then I wake up to my alarm and turn it off saying 5 minutes then fall back asleep I procrastinate a lot but I have tried my best and if have progressed in my routines making them more frequent and regular any tips for fitness and selection

[@Schrodingers_kid]

Focus on school for now

[@anthonyy_vivid5438]

Learn how to workout, Andy galpin, study nutrition etc, keep learning. Well you have a long way to go just focus on getting better overall