Pro's Guide to Special Forces Assessment & Selection | Physical Preparation Exercises & Techniques

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Mike shares a set of exercises that he recommends you include in the training routine. These physical preparation exercises and techniques are specifically designed to benefit your movements during the selection process.
𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗪𝗶𝗹𝗹 𝗟𝗲𝗮𝗿𝗻
Intro 0:00
Warm-up 1:24
Basic Movement Categories 3:37
Endurance Training and Conditioning 13:23
High-Intensity Interval Training (HIIT) 18:22
Dynamic and Static Stretching 22:51
Outro 26:52
𝗨𝗙 𝗣𝗥𝗢 𝗚𝗲𝗮𝗿 i𝗻 𝗧𝗵𝗲 𝗩𝗶𝗱𝗲𝗼
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/ projectarchangel
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Michael founded the Project Archangel to share his experience and help people achieve their desired goals. A reserve officer in the German Army also holds a university degree in psychology. Throughout his career, he had an opportunity to work with a wide range of medical units and also worked as a private security contractor in Iraq, Afghanistan, and Africa.
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#ufprogear #militarytraining​ #specialforces

[@ufprogear]

Mike is on standby and ready to answer your questions. Put it in the comment below, sit tight and wait for MIke's response. 👇🏼 Follow Mike: instagram.com/projectarchangel/ project-archangel.de/

[@juannieves1998]

Ok

[@project-archangel]

Yep Im here, so whenever you guys are ready ;)

[@project-archangel]

Here is an important info for this video: on the 40m sprints, I said that walking back is your rest period. I should add that it takes me at least 1-2 minutes to walk back. So if your walk is faster, make sure you rest sufficiently. The point here is to rest long enough in order to not be too fatigued when you start the next run or it will be extremely difficult to stay within those 0.2 seconds.

[@invcodable3024]

comment, 4

[@br0leg274]

@@project-archangel did the email from „Hans“ arrived you on the Webside ?I just clicked the send button but I can’t see If it was successfully. I life in a low connection area with a few blackspots and sometimes things just don’t go out 😬

[@rakaunuikidwell-jarvis4917]

Loving the series! Thanks for providing quality information and goods! Legends

[@ZaediusRA1000]

You guys really are putting out that top quality content. Thanks UF PRO

[@basicallymonkey2580]

This format keeps me motivated to stay focused. Danke Mike dir hört man gerne zu

[@project-archangel]

Freut mich! :)

[@yx-z1038]

In welchem Land werden die Trainings denn aufgenommen ?! Dachte wäre ein Amerikansiches Format ?! Krass das wir Deutschen solche Videos machen.😄Sehr professionell.👍

[@project-archangel]

@@yx-z1038 UF PRO is based in Slovenia, so that is where we filmed it. And yes the film crew is very good at what they do! I can highly recommend them if anyone is looking for one :) (Sorry das hab ich jetzt aus Gewohnheit auf Englisch geschrieben ;) denke du kannst das aber trotzdem lesen oder?)

[@lucasniemeyer3381]

@@project-archangel Moin, kann man mit dir eigentlich auch mal direkt reden, über Discord oä?

[@lucasniemeyer3381]

@@project-archangel so the goal of the first thirty minutes of the anaerobic Training are to keep your heartrate under 70%? Because while I tested this workout my heartrate went up to 80%.

[@tonysurface1]

Sehr gut Mike! I even took notes during the video. I need a break from powerlifting/bodybuilding and this program will be ausgezeichnet. Danke.

[@nicodemus-dean7020]

Excellent video!

[@adrianpino2925]

Really helpful videos! Thank you for the tips and advices 🙌🙌

[@davidharmon8809]

This is premium content, thank you!

[@fyaworx]

I love this channel

[@traktor8178]

This is amazing and valuable info thanks for investing your time into this.

[@nikosk9723]

Very informative sir! Thank you very much!

[@fasterstrongersharper]

Priceless!

[@shabanbello8531]

The informations in this video are very helpful, thank you for the knowledge

[@ThugLife-ot7ci]

Awesome!!!!!

[@gregortidholm]

Well made 💪

[@bodybuildingmotivationx5616]

*FIIIIIIRE 🔥*

[@tranhuong8945]

thanks so much for your prastic

[@andrewcrepea2673]

Fantastic video.

[@TaraG11]

Thanks for new episode! Very useful video! Best regards from Ukraine!

[@_marcobaez]

Amazing thank you!

[@ufprogear]

😎🤙

[@adamglltt89]

I love the depth but also the simplicity of the information he gives. Now I need to sell my bike.

[@eyoung506]

The instructor quoted Dan John. I'm in!

[@PoliceSpecialOp]

Your videos are amazing ! Please keep doing more videos , i prefer watching your videos than watching Netflix series

[@project-archangel]

Thats a pretty motivating comment, thanks man!

[@stupidcat7040]

Thank you! This will make selection easier for me

[@Blueformdesign]

I'll say what a regiment old boy said to me before I headed off on course " be determined " ......what more can you need from an ex SAS guy who was in Malaya .

[@stupidcat7040]

@@Blueformdesign Thank you. I gladly take that advice.

[@milanzivkovic7488]

I was hoping for some hiit training workout plan or a hint

[@gusjeazer]

Someone's a fan of Pavel Tsatsouline there! Check out StrongFirst, and his books. Great video!

[@project-archangel]

Yes Pavel has some very useful ideas ;)

[@tomiskalmar]

@@project-archangel that TGU form wasn't ideal though

[@Theziz8]

I have a question for what concerns the principle resistance training movements: Are they done as strength/power exercises or are they more for anaerobic endurance?

[@pyeitme508]

NOICE!

[@thomash.baumann9248]

Hey Mike, danke für die Hammer Infos! I have a question concerning the sled pull with the rope: Is there a good alternative to this exercise? I think a lot of us guys have no access to an appropriate gym floor and we don’t want to destroy the floor in our home gym 😅

[@NTTTIBO]

Nice frend

[@nejcz10]

🔥🔥🔥

[@lori777p]

Great contant, could have used this some years ago ^^. But still good contant for anyone who wants to not only stay fit, but ready to go hard.

[@optimalreadiness]

Yep, these exercise science concepts and protocols are proven time and time again for being effective. What do you currently do for training? Are you interested in a free training plan?

[@lori777p]

@@optimalreadiness am currently playing rugby and just following training there. Had to make the decission of either applying for jagdkommando or going to universoty to study physics, well... decided for the later 🤷‍♂️😅

[@optimalreadiness]

@@lori777p Right on, buddy. Thanks for getting back to me. If you change your mind head over to (www.OptimalReadiness.com) for free training and coaching.

[@optimalreadiness]

@@lori777p Right on, buddy. Thanks for getting back to me. If you change your mind head over to www. OptimalReadiness .com for free training and coaching.

[@TheWhitewolfpack1]

Could anybody provide more info on the inquartata? Did not find anything aside it is also a fencing move. A quick explanation or link to one would be very appreciated.

[@AcePreps]

Hey Mike, awesome video! I have a question for you: In the last video, you recommended sled pushes as a perfect finisher exercise because there is no load on the eccentric phase. What would be comparably good finisher exercises for those of us who don't have access to a sled?

[@project-archangel]

Assault Bike, Hill or Stair Sprints, Slam Balls. Everything where you just accelerate a weight/your body but dont have to decelerate it.

[@AcePreps]

@@project-archangelThank you!

[@petarniciforovic6543]

Should we, on top of all these, do the basic bodyweight exercises: -push ups -pull ups -all ab workouts -calf raises -bw squats -neck exercises ?

[@project-archangel]

Sorry I thought I had posted an answer to that already. Push ups & Pull Ups will most likely be part of your PFT so you need to be able to get the top score in them if at all possible. I suspect there will be times anyway where you dont have any equipment around, so those bodyweight exercises are great. I wouldnt use my precious time for calf raises and neck exercises if you are training for selection. Rucking will take care of oyur calves. Core stabilization will be included in your program, so if you mean additional hundreds of reps of situp style exercises then no :)

[@arkabhattacharya1792]

Can you upload some workout videos of us armed forces For daily routines.

[@connorcook5713]

Is this all of the workouts i need or do i need to incorporate other exercises like: db curl and barbell horizontal push?

[@xusmico187]

well said. Can you do some training for injury recover for those of us whose service ruined our orthopedic performnce? Knees (ACL repairs/knee replacemenr) shoulder and had arthritis, low back injury (L4-S1 rupture w/ surgical repair)/ us old guys need help. In my day, we didn't have pros to help us train. Went in cold. make or break. years of heavy load long hard rucks/yomps broke a lot of us down. Like Spetnaz thinking: broke? died? not good for Spetnaz. Lats of changes in the last 30 years. running with amor and heavy ruck killed my bak

[@project-archangel]

I hear you brother :) I could help you with a personal consultation, but medical issues really require an in depth diagnostic process first. And thats best done with putting hands on you. In general though, check out what Scott Sonnon (google him) does and maybe for knee issues the kneesovertoesguy (Instagram and KZbin)

[@rickyreyes1636]

would you recommed doing these exercises all at once per day or in different chunks per day?

[@mtbbiker999]

Funky brother big brother💪💪💪👍👍👍👍

[@MastenBrenner]

How do I access the plans on your website. I cant find any buttoms to subscribe

[@xChikyx]

Will we see something related to nutrition and what to eat?

[@project-archangel]

Yes I think in the next part, but only a few sentences. The basics are very simple. If you have any specific questions regarding nutrition feel free to ask when the next part comes out :)

[@xChikyx]

@@project-archangel thanks

[@DerHalbeEuro]

Which brand of polo shirt do you wear?

[@trigeek1971]

Your kettlebell swing demo is literally pulling with his shoulders

[@hiagof6521]

Could you explain what a ranger shuffle is, please?

[@Indylimburg]

Ranger/Airborne shuffle. Not quite a run but not a walk either. Just shuffling.

[@project-archangel]

Like @Indylimburg wrote. The point here is that you have to prevent the impact on the spine, so one foot must always be on the ground. So its like running, but you only lift a foot when the other one has touched down.

[@jeanguinvarch3819]

Couldn’t we have a programm?

[@fittysit-tea5287]

how many reps & sets?

[@elijahsummers5223]

Aerobic efficiency training - why walk the remainder of the training session if you can jog at that low heart rate for the whole duration? Isn’t that better conditioning and training? Anaerobic Threshold training - why add a jog and then a walk at the end? Is this just for conditioning/active recovery? Or simply getting extra miles/more volume in while lowering injury risk? Max effort sprints - I don’t know a lot about sprinting but what’s the advantage to using 40m and similar springs compared to 400m-800m springs? Is it trying to utilize the ATP as the primary energy system?

[@elijahsummers5223]

Sprints* not springs...

[@project-archangel]

1. The walk is done at max walking speed to keep the HR high while reducing the stress to the joints. 2. Active recovery plus adding time with high HR and low stress like you guessed. 3. Yes for ATP, but also for improving accelleration/technique rather than end speed as you would in 400-800m. 40m also minimizes lactic acid build up. You would do the 4-800m for Anaerobic threshold/lactic acid tolerance training.

[@Shqiptar881]

@Project-Archangel Are those boots Salomon Forces Mid latest model? How do you find those? Are they really that good for SOF operators?

[@project-archangel]

Aa far as I remember his boots are Solomons, but I dont know which model and never had Solomons myself. But a lot of the Ex SOF guys I worked with loved Solomons.

[@PulV-wy9mc]

Why you found the unilateral exercise is better than a bilateral exercise ?? And what do you think of metabolic training ?

[@project-archangel]

Because most things you do are done unilaterally and so it makes sense to not only strengthen the necessary stabilizers, but also to improve the nervous system/program those movements. Think about it: most of the time you push off ONE leg, not both, so it makes more sense to train that way. Also it helps with decreasing the overall strain on the lower back for example with the single leg squat compared to the regular squat.

[@project-archangel]

Metabolic training is a fancy word for conditioning or endurance training... :)

[@PulV-wy9mc]

@@project-archangel so the training like Iron Wolf...

[@project-archangel]

@@PulV-wy9mc you mean doing Burpees for 45 minutes straight? I would say for him that works like a type of cyclical endurance training, because he is strong enough to keep going for that long without getting to muscle failure. The effect would depend on how high his HR is during that time. I dont think thats the best way to prepare for selection, but it would still be better than for example biking... again, if you are strong enough...

[@PulV-wy9mc]

@@project-archangel In this kind of exercise, we are often at 80-90%, it is very uncomfortable, it works a lot on the mind. For me, I just take it as a warm-up, after that I like to do weight training after that kind of workout.

[@polygun5336]

Mike is the German Jocko!

[@project-archangel]

Minus the getting up at 4:30 ;)

[@projectederecerca27c]

is that clay from bravo team?

[@danielcorreia4995]

Hey Mike! For someone who already passed SOF Selection and is currently a SOF Operator, would you still recommend Assault Bike workouts over Rower workouts? (Just trying to maintain top level fitness without to much impact on the joints...) Cheers!

[@project-archangel]

Hey Daniel! If you are technically good at rowing and you enjoy doing it and dont have lower back issues I would say keep rowing. I see the main advantage of the Assault bike in the fact that when you go hard and get exhausted, technique usually deteriorates. And rowing is very technical and if you loose technique when you get tired you either cant go too hard in order to prevent that or you risk getting injured. The Assault bike doesnt require any techniqe and you shoudnt really be able to fuck yourself up (I know there will always be someone who is dumb enough to even manage that on the bike...) ;) Maintaining your fitness as an operator, especially if you are getting deployed is IMO very different from building up to that level. At that point its even more about maintenance and injury prevention, plus recovery from the strain of the missions, rather than going hard.

[@neveragain125]

What boots is Mike wearing? Look classy and functional.

[@project-archangel]

GORUCK MACV-1. Since I found those I am wearing them almost everyday.

[@neveragain125]

@@project-archangel Thank you!

[@franciscorodriguez3485]

What brand are those tactical pants?

[@ufprogear]

UF PRO 😎🤙 P-40 All-Terrain Gen. 2 tactical pants 🔥

[@davides6842]

"it sucks" -everyone uf pro jokes never disappoint

[@Mune.T]

Which of these are most important for the aforementioned improvement in posture?

[@mattgoeswheelin]

Why not push ups?

[@project-archangel]

Push Ups are great and you most likely will have to do lots of them for your PT test so you need to be good at them. However I dont think its the best exercise in the horizontal push category. I explained why in one of my comments above :)

[@Aleks_Yakub]

Вот такое бы видео да на русском . Было бы очень хорошо

[@millerj.8448]

I am patting myself on the back big time here. But literally all these things I been doing for years. Maybe I should be trying for special forces. Evidences on my channel

[@Blueformdesign]

I think you need to decide and then go for it. My gut says that you want to......and I trust my gut.

[@thewhitefeather4680]

4th comment

[@ellerybice3787]

Dull!

[@Sk0lzky]

You guys have spyware on my computer don't you? Lol

[@Ectional1]

No reasoning to why he doesn't like the barbell squat... Kind of a red flag. Is a goblet squat easier, yes because the weight is limited. Full ROM - can do that on the barbell squat as well. Yet chooses one-arm push up instead of bench which is way harder to do. Over all quite a lot of deeming things "functional" etc. Unilateral isn't neccessarily better. Goal is strength then move as much weight as possible.

[@warboats]

Oh yeah mmmmnnnnn so hot

[@Ectional1]

No reasoning to why he doesn't like the barbell squat... Kind of a red flag. Is a goblet squat easier, yes because the weight is limited. Full ROM - can do that on the barbell squat as well. Yet chooses one-arm push up instead of bench which is way harder to do... Over all quite a lot of deeming things "functional" etc. Unilateral isn't neccessarily better. Goal is strength then move as much weight as possible.