Pro's Guide to Special Forces Assessment & Selection | Physical Preparation & Overall Concept

SF selection candidates must be in exceptional physical condition to pass. Reaching that high level of physical fitness can at first seem like an overwhelming task. In this video, we offer intel to help you train properly and get in super shape.
Follow the link to download your training plan: bit.ly/3sIJGGa
𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗪𝗶𝗹𝗹 𝗟𝗲𝗮𝗿𝗻
Intro 0:00
Principles of training 0:59
Unilateral vs. Bilateral movement 3:22
Should you train until failure 6:33
How to train 10:45
Overtraining 12:41
What will your training include 13:47
How to recover after workouts 23:59
Nutrition 28:55
Outro 31:08
𝗨𝗙 𝗣𝗥𝗢 𝗚𝗲𝗮𝗿 i𝗻 𝗧𝗵𝗲 𝗩𝗶𝗱𝗲𝗼
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Striker X Combat Pants: bit.ly/3dmjomI
P-40 Classic Gen.2 Pants: bit.ly/2PsTKEP
Striker XT Gen.2 Combat Shirt: bit.ly/3uhUjQH
Hunter FZ Gen.2 Jacket: bit.ly/3wlReB0
Urban T-Shirt: bit.ly/39AeelP
Urban Polo Shirt: bit.ly/39wYakX
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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

[@gohighhustle]

I've been a fitness Coach for almost 12 years and this is one of the most comprehensive videos on the web, from a functional fitness standpoint; this dude should be charging for this.

[@platinum1640]

as someone that is skinny and 16 how should i train in the gym for special forces, i have around 5 years of prep time

[@JejeLaBricole420]

Hello Sir, I’m 24 and had been through Military Basic Training in France. I was motivated as fuck etc, but I was and I still a skinny guy because : We were doing sport 3 times a day, at the wake up we were doing a bit of push ups and shit, then going to run, before eating at 12, push ups and shit, and same at the end of the day. That was everysingle day, and I was in conventionnal Army. My Ltn was a young guy who just got out of school, and he was pushing us super hard. That kindda disgust me from sport, I mean I never been a sport guy and my first « fit life » experience was that, but in the video, the guy is saying that we are not suppose to do too much sport because of body fatigue, so that’s my question : Its not normal to stop at your physical limits everytime you do sport do we aggree on that ? I’m disgusted about sport, I even had to left the army because my right knee fucked up in 9 month ! We were running 7 kilometer then next day 11, then 7, then 11… And Friday was running 8kilometer in under ~40 minutes with boots and shit. For real that disgusted me from sport, I need to understand what the hell to do about sport, when people get out of sport they looking pretty good ! Everytime I finish sport, I’m like a zombie ! That ain’t normal !

[@gar50172]

@@platinum1640 you shouldn’t fight for the globalists anyways.

[@teleman07]

@@platinum1640 Just do what they want you to do in selections. Eventually you will get good at them by doing them. It is that easy. Also, eat and stop being skinny.. None of these might sound serious to you because you are at that stage of life unfortunately but life is in its core, very simple. (I used to be a reserve officer in army, trained soldiers acively for about 9 months. So this is coming from experience).

[@bunnyman6321]

@@JejeLaBricole420 Damn

[@Hawk2phreak]

Pro tip for everyone going out for a selection. Having been DS on several myself, your fitness should only be a part of your selection prep. The DS want to see how you handle situations, how you react and how you follow direction. Put some thought and effort into your mindset, outlook and team skills. You can be Hercules on Selection and not be selected. All SOF organizations are looking for thinking warriors, so keep your head up and your brain on. This video lays out the principles for physical prep perfectly. Just apply it to the type of unit that you are applying for. Most units push out selection prep guides. Sometimes they aren't very complete but it should show you what kinds of fitness they expect you to build and what the minimum requirements they expect from you will be. What your unit does (its tasks) really effects what kind of fitness you will need to build. SOF is not an easy job, pay attention to your recovery and rehab, I cant stress this enough. Preventable injuries put so many people out of selection and once in the stalls, you need to stay mission ready. Missing out on a tour because of an injury is heartbreaking! Good luck to everyone going out on a selection, its an unforgettable experience, enjoy it.

[@rachitron]

This guy is really bringing it home. Too many candidates tunnel-vision themselves by solely focusing on the fitness aspect only to overlook the emphasis SF/SOF units place on mental prowess and innate and developed character traits.

[@zfour814]

Your comment encourages me. I'm a thinker and at some points it seems my downfall. I'm glad to get a first person perspective. I'm realizing more and more that tendon and bone strength, flexibility, and mental strength against negative emotion and stressors are more important than strength training especially with SOPC before selection

[@crazydutchman8732]

I want to become a Dutch commando do you think 16 is a good age to start?

[@Hawk2phreak]

@@crazydutchman8732 In my opinion, if you know it's what you want to do, its absolutely not too early to start preparing. You need to go in with your eyes open though. Some SOF units like their recruits to have some experience and look for maturity as a major component in their selection criteria. It doesn't mean younger Operators wont make it into these organizations but they wouldn't be the norm. I haven't served with that unit, so I'm not sure what their role is but we can generalize a bit using some American examples. Tier 1 units like CAG will be looking for more experienced soldiers and are more likely to give a limited number of attempts in the selection process. Others like the Rangers or Navy Seals will be more willing to take in less experienced members (again I'm generalizing). You will need to find out how many attempts you will have, will you need to serve for a few years in the regular military, or can you join from the reserve force, do they publish recruitment material that might be helpful (don't hold your breath here) . If the number of tries is unlimited, try out as soon as you can and learn from the experience, even if you don't make it on your first try. I hope this answers your question and feel free if you have any more.

[@crazydutchman8732]

@@Hawk2phreak really thanks for this! I’m planning on going to luchtmobiel (u can compare it with airborne and trough there I go to the commando’s (green barets) I want to get more experience first. You’re comment helpt a lot!

[@ZaediusRA1000]

As someone who's currently injured, seeing your athlete move in such a smooth way gives me a reason to not give up because it is possible.

[@andregordon3974]

Never out the fight

[@NBeaver-bx4yl]

Same thing here buddy, tough i don't have a big injury, it still prevents me from running and leg workouts for a couple of months.

[@alonk9077]

@@NBeaver-bx4yl hope you get well soon man

[@takeahike2993]

Check out Smash Werx. 🤙🏻

[@ZaediusRA1000]

@@takeahike2993 The channel looks great man, thanks!

[@NBeaver-bx4yl]

Overtraining is very god damn important. There is a limit to how fast you can improve, and your body has a limit. What gets the best results is hard, intelligent work with consistent training. Not always rushing like crazy, thats what got me injured and trust me when you injure yourself it slows the progress a whole lot.

[@optimalreadiness]

Bro! You are spot-on, my friend. This is exactly what my fitness system is all about.

[@kooperativekrohn819]

What if your starting a new 🥶

[@fj949]

Here is the secret to passing A&S in any branch. Functional fitness, body weight exercises, cardiovascular endurance, and the most important factor...the mental will to never quit, which you can learn to a certain extent, but it's also just innately in you or not. Once the mind goes, the body follows. These are good technical videos. Cheers and good luck

[@protard2266]

This video had helped me beyond words, i went from a 147 pft to a 293 pft in just over a year and a half, and am now getting ready to ship out to USMC basic training with a contract for 0321 in just over three months, I can't thank you guys enough for giving me a solid base of knowledge to build my fitness to a level that should hopefully allow me to pass BRC.

[@ScoobySNAX.308]

Congratulations

[@That-Dude]

Boot camp is nothing, it's when you get to SOI that the harder stuff begins. Take leave after boot, and use it to condition yourself for SOI. Even SOI will be a cake walk compared to recon training. Good luck brother, I hope you push through it!

[@whatohhellnah]

Hope you didn’t get re-MOSed. They get a lot of kids with that 0321 contract

[@KettlebellGunsmith]

There are so many golden nuggets in this video. CrossFit back in early 2000 mirrored much of what he said.

[@jakemitchell9688]

This should be shown in high school health class. What a concise explanation of human optimization

[@mvpjordan7584]

These videos are so well put together I don't know why they don't have millions of views

[@ImNoBSING]

I noticed swmming improved my breathing a lot, I guess being in the water out of breath trains lungs pretty well. Rucking in hard terrain in full gear is very interesting.

[@Daniel-ld7xs]

Yeah I need to swim more again 😅

[@skywalker3760]

It does help a lot

[@philipdebacker]

This is by far one of the best explanation on training I have seen on KZbin.. thanks for sharing that !

[@ufprogear]

Thank you for your response :) Subscribe to our newsletter on our website and be among the first to know when new content like this is available 😎🤙

[@georgetzimopoulos9499]

What a great series of videos.. Congrats team UF PRO...

[@s.sradon9782]

only 6 minutes in and the video is so good. I started to workout 6 days a week when i decided i will enlist after uni and ever since i've come to the realization of just how complex the act of working out can be

[@deckerjake438]

I’ve looked for something this for many years. Thank you taking the time to share your insight and advice with these items.

[@leoalphaecho8251]

One of THE BEST VIDEOS that actually care about performance, nutrition, recovery and most importantly - overall functional progress of a human body. Thank you 🙏

[@mikkopow4528]

One best and profound clips about this specific theme I’ve ever seen on youtube ore anywhere else! Props for your work, guys!

[@cooltroop2]

The quality of this video is unreal, especially considering it's free content. Thank you Michael and UF PRO

[@daconqueror101]

This is so awesome. I've never heard anything like this.

[@f.schmid468]

Its crazy how well put this video is! Full of sense and reason! instant subcription! Thanks for this piece of "perfect work"!

[@Briselance]

Damn that twisted ankle. I'm so pumped up to see the young dude running.

[@ArsenDanylenko]

Unexpectedly qualitative content!!! Worth every minute of watching. I assumed it would be some general info about special forces tests but this video was beyond all expectations!

[@ufprogear]

Thanks for following us 😎🤙

[@raijinoni5164]

I have had an ex-teams guy suggest similar concepts. GREAT GREAT pointers for not only anyone going into selection for forces BUT general physical fitness. Can't wait to see your warm-up vid ; as mine is very important part of daily training.

[@maedhros0111]

Thank you very much, UF PRO people. I’ve watched this video once to catch your main idea, then I’ll watch it again to write them and implement it into my routine.

[@Marston687]

Listening to this while doing full body and heavy workout was truly phenomenal. Love this video and cheers mate!

[@andrewcrepea2673]

TSAC here. This is an amazing and thorough synopsis of functional training and physical prep. Just excellent! Thanks for this.

[@Moon_Pyramid]

This channel has some amazing content , thank you for this in depth guide.

[@gregortidholm]

This is amazingly educational and interesting! Thank you for sharing this!

[@pywifishingandoutdoors]

Wow, this is amazingly structured and explained. I started strength and powerlifting first to build form, technique, full range of motion and strength. Hypertrophy training or volume training came easier as I practiced technique a lot to also help identify and work on my weak points and stabilizing muscles. The only issue I had to find out for myself was focusing too much on progressing linearly without full joint, tissue, and my cns recovery, that eventually lead to injury and temporarily joint issues. So recovery is just as important as well as learning to fire the correct muscle groups under load without taxing joints. Just need to add in the others to be like a special forces god. Mobility, functionality, strength, exposive, full range of motion, technique, This video is so freaking awesome, I use Renaissance Periodization as my go to for info just like this, and this hero confirmed it and made me think more about my training multi-dimensional instead of single-dimensional. I would think a crossfitter should have no problem with this physical condition selection.

[@glynoutdoors9797]

What an outstanding video. I did a running coaching course for four days at considerable cost and didn't take away as much useful info as there is in this video!

[@HoangDuong-mi4ow]

This content is amazing. This is like an sport science degree in 30 mins!

[@Jesker_MRG]

video was reassuring for me. ive been applying these concepts into my routine for about a year now with no research. So i wasnt really sure if i was just making shit up or not. started doing it cause i got really big and found my mass had little function in the real world and was more of a hindrance then anything.

[@carlbooberg51]

Amazing video. Lots of proper knowledge. Very usable for anyone, but as a martial artist... this is basically a guide how to train as a martial artist.

[@-UnknownHero]

Amazing that one can get such great content for free on youtube. Thanks for this video 👍

[@surrogatesound5902]

This is the best, most thourough, well research training vid I've ever seen.

[@boyebeyo5575]

Dear UF Pro Team. Thank you for your amazing videos! Always nice to watch and a lot to learn from! Question: Is there more medic videos coming? That would be great :) Thank you for all your effort!

[@nicholaslopez2156]

I Like to focus on my Movement a lot, especially the muscles i use and how theyre being used, this video just Hels me more Than before, thanks

[@bongkem2723]

the most information packed video without any bs, thanks a lot 👍

[@redvik7223]

don't get too big because in cqb your lats will expose you to next angles. I learned it the hard way!

[@boiboi9096]

no problems for me then lol

[@rogerclarke4760]

So you telling me that I can't be like Ajax on MK or Griggs on COD

[@redvik7223]

@@rogerclarke4760 better not be, it is very hard to maneuver

[@dextergarner1286]

8:50

[@redvik7223]

@@dextergarner1286 lul

[@shakeV2]

Not looking for joining any troop again - but day to day life is stressfull and working as a business consultant is very challenging. Working on my physique and mental health is important. This video provided additional important info that I sure will consider including into my routines. Rucking will be the first one as alternative to running. Also I will include more unilateral exercises and mobility training. Good content that is well structured. Thank you!

[@workingguy6666]

Once this video got going, it became really good. Thank you.

[@CoffeeFiend1]

One of the biggest disadvantages of soldiers being excessively big, i.e. more of the bodybuilding physique is that their additional weight can have a huge impact on their team members if they're wounded. Imagine you have a soldier that is 210lbs and pack excluded he's also carrying another 20lbs on his body. Now that soldier has just taken a round through the hip, you're in very awkward terrain and you need to get that guy up and move him somewhere safe, quickly. It's not going to be easy.

[@CoffeeFiend1]

@Kevin F Aye well said. Generally the bulky muscle houses seem to be the retired ones or private contractors although you do also see a lot of Americans with the bodybuilder physique too. You'll see it here and there, rarely elsewhere too but Americans in particular. Even from a really early age I've always thought to myself that must be so counter-productive relative to the niche advantages it actually provides.

[@EspoC2]

If you're alone trying to move your wounded 210lb comrade how you're going to move them should be the least of your worries... playing advocate your 210lb buddy should be able to toss you over their shoulder and carry you out. Most team dudes I've met are over 200 lbs 🤷‍♂️

[@p.sprogis3659]

Ich schaue das jetzt zum 5. mal .... und lerne immer wieder etwas neues dazu- Wahnsinn!!!!!!!!!!!!!!!!! (Weil ich davor ein einziges Detail nicht zu 100% kapiert habe)

[@markkuman4673]

Excellent very high quality scientifically versed video. Appreciation from Papua New Guinea!

[@drukenwilli4998]

even though i have asthma, im still motivated to eventually reach military physical standards. 💪

[@TheBlueberryEffect]

You can do it man, hard work will always pay off.

[@Betterhose]

Yeah, you can do it! It is scientifically proven that people with asthma can improve their lung's capability with exercise. Most can experience an enormous alleviation. Over time, your body will also learn how to operate more efficiently. That's why Lance Armstrong for example has a resting heart rate of 34 b/m. Because his heart pumps more blood with less effort.

[@3gang751]

YOU CAN DO IT

[@jrbserious87]

Best exercise video and it’s not even about bodybuilding themes. Two thumbs up 👍🏼 👍🏼

[@ME-xu5yq]

Love you guys, exactly what i need right now.

[@pywifishingandoutdoors]

UF Pro, you need to make a clothing tops for these principals, it's so good and a reminder to leave the ego out the door. I keep coming back to listen to him talk, it's philosophy and music to my ears.

[@Thorsten89342]

This is really detailed and excellent information, thank you. Very interesting and useful.

[@sihmy9870]

Damn it🔥🔥 Just came from Gym now and got your excercise video😍 ⭐⭐⭐⭐⭐⭐⭐⭐ Thnx UFPro ✨

[@AaronKamel]

Great video!! Thanks!! I'm personally not looking to join any military branch, but just to recover my "youth" fitness, I'm 31 a bit overweight and feel like I'm 50. I'm going to use this for my starting point, wish me luck!

[@OfficialRtotheG]

This is such a well done video!

[@xaviercatasus8837]

it is incredible that this is free content

[@edgarleonjr]

Literally love all of your videos...

[@paeulir6497]

i need to watch this one more time and take notes... great video🙌

[@guilhermecarvalho9279]

Rapaz, o cara manda manda muito. Sinceramente vídeo completíssimo. Abraços do Brasil!

[@astang1072]

Loved the Rippetoe quote!!!

[@Eternalgunner]

This is the best video I’ve seen

[@jrapp1468]

Incredible video. Very insightful.

[@crumply5959]

Wow thank you for this free professional advice

[@leifarn1886]

Really good series thank you.

[@joelsookram4485]

Best prep video for Elite fitness. Get ready with proper information first

[@user-jh5nq2kx3k]

"Library Mike" Nothing more to say than thank you one more time.

[@project-archangel]

Yeah its pretty difficult for me to stop talking once I get going...lol.

[@Yan-mr5pp]

I'd love to see a full body routine implementing the stuff from this video Or maybe even a plan for an entire week with running/rucking More on the subject of running would be great But great video as always :)

[@project-archangel]

There is a bit more coming in the next two episodes. If you look in the video description there is also a link to a download for a training plan.

[@boris148]

@@project-archangel when u click the link, there's no actual place to download the plan

[@memphisgee2468]

@@boris148 you have to subscribe to them via email and then they'll send you an email with the option to download the pdf

[@project-archangel]

@@boris148 when you scroll down after klicking the link there is a place where you can enter your email address and they will send you the plan

[@LordThranduil234]

Here let me save you the effort: Day 1 - Warmup, Jumping jacks and light stretch run 1-2 miles Pushups, pullups, situps, burpees, planks stretch and use foam roller Day 2 - Warmup, Jumping jacks and light stretch Ruck 1 mile pushups, pullups, situps, burpees, planks Ruck 1 mile Stretch and roll day 3 - Rest, refuel and stretch/foamroll Repeat and sprinkle in other exercises or increase as necessary. Do that and you'll be fit as hell. Once you're doing that, then start looking at programs to add to your workouts.

[@Kempsys]

Cant wait for the next Training video

[@bartek4033]

Good to know things are changing, beacause this kind of approach is not a standard evev in SF community.

[@Hawk2phreak]

Most professional organizations will have their own training staff who are quite well educated. This is great content.

[@peterkortlang7672]

6:10 I actually did this with pull ups. I worked as a PT and after each one or two patients I would do max reps pull ups. I started off with 10reps max and got to 15 reps within two weeks.

[@vice857]

This is gold!

[@MrFrankReynolds]

Another outstanding video.

[@MD-xv1iz]

Best training vid I've ever seen on KZbin 💎 Thanks guys ✌

[@optimalreadiness]

Outstanding video for sure.

[@Blackbeard1323]

super detailed!

[@Yorenzo27]

This is such a great video 👍🏽

[@capedmarauder]

What a fantastic video and useful for anyone doing any sport or training. I am a native English speaker and his vocabulary and descriptive speech is better than mine! Vielen Dank!

[@morebrokethaneven4788]

Most important concept: Try to reach another galaxy even though YOU KNOW it's impossible. But by aiming that high you might actually reach the moon!

[@louischevre259]

verry helpfull video great advice thank you

[@fabfab5578]

Thank you so much!

[@danieldecker5961]

So well put together! What font is used in the video? I love it!

[@Officialprodbytreybeats]

This is really informative and useful

[@liox_1993]

27:15 the thing is. i cant take naps. if i want to take a 30 minute nap, i sleep for 10 hours

[@donclyburn9497]

what a great channel subscribed

[@cole4032]

Perfect practice makes perfect results. Simple.

[@AlecFortescue]

Shirts are dope. I go back to size XS and will get some. :D

[@greatestever7623]

This video is invaluable information trainers charge you $$$ for this

[@stupidcat7040]

Thank you!

[@steelphiltv4975]

I think this is my new favorite channel

[@ufprogear]

Thanks for following us 😎🤙

[@jaibendawson1071]

Does this man have a program available to purchase, the amount of information in this video alone is amazing. Would love to see how he programs this over a 12 week period.

[@jsbcody]

Perfection is a road, not a destination.

[@williamcorreiagusmao9836]

Great!

[@KnightsOfTheBlackRifle]

Very good info.

[@Carltoncellobassist]

I'm glad he mention Pat😜

[@carlosauro4127]

this video is incredible useful

[@must5700]

amazing video

[@Daniel-ld7xs]

Man that Striker X combat shirt looks comfy af

[@kboss7244]

Good work ....Thanks

[@shrijitpaul2604]

Please make a video on tactical Martial arts training

[@TheBettelprinz]

thats some real info there

[@mmafighting6896]

Awesome please do some for how to get in the ufc

[@Daniel-ld7xs]

The blue light thing is spot on. Just wondering too though. So I wear glasses, and the lens have a blue light filter, as well as most phones these days they have a 'night mode', would those help?

[@project-archangel]

The blue light filter should help but Its also about just giving yourself some time between staring at a screen and trying to sleep. But I use blue light filters as well.

[@petesahat747]

19:11 "Instead we're going to focus on H.I.I.T.!" Next scene, Guy completely gives it away on the bicycle xD - made my day ^^

[@project-archangel]

We told him he only has to do half the Tabata for the video, but he insisted of doing it all 8x20 sec. Great effort!

[@petesahat747]

@@project-archangel nur die harten kommen in den Garten! 😜

[@PoliceSpecialOp]

Greetings from Turkey 🇹🇷

[@user-zt4zr7eg6z]

Wow!