The OPTIMAL Way To Get Stronger and Faster for Special Forces

[@SOFPrepCoach]

Your body composition can help REVEAL or MASK your true fitness. Which is yours doing now? What actions are you taking to improve?

[@brettlaw4346]

In terms of overall work and work capacity, are there any estimates on the caloric output and required caloric intake during these courses on a daily basis. 5k Calories, 7k Calories, etc. Maybe a resting basal metabolic rate x some multiple in order to figure out roughly an individual's necessary metabolic work output capacity and peak hourly capacity to keep from gassing out.

[@No_step_on_snake]

Is it worthwhile to implement plyometrics or exercises that require explosive power into my training routine?

[@-Sober-]

Bone density training is an unknown, slept on strategy. Do heavy ass farm walks Do heavy ass rucks/walks with a weight vest Do heavy ass squats Do heavy ass lunges Do heavy ass rows Edit: sometimes a plateau can be caused by a need to take a rest week. Your body has a set amount of stress it can endure, and constantly training slowly drains it. It usually is maxed at a couple months for most people IIRC. Taking the week off will restore the stress to the baseline or near, AND you will notice an increase in strength/endurance immediately after as if you were still training.

[@tylergooden2183]

Why do you focus so much on having a heavy ass? It probably helps for some maneuvers but seems like it could get in the way for a lot, or possibly slow you down.

[@yosuancolon]

@@tylergooden2183 It’s America, dude. A heavy ass is appreciated

[@n_eiswuerfel]

My main problem is running with high intensity for a period of time

[@damien5576]

Do 400m 800m sprints

[@CeeDubs04]

Gotta push through it my boy.

[@hamsandwich4451]

interval sprints for speed and Incline. sauna 4x a week.

[@nro9450]

Have you built an aerobic base?

[@AlchemyOfTheFourthKind]

ADD WEIGHT GRADUALLY. THAN TAKE AWAY THE WEIGHT. THAN RUN. REPEAT. AFTER A BREAK WITH WATER AND A SUFFICIENT DIET WITH A LIL EXTRA!

[@Spinninghendrix]

I’m 16 years old. My dream is to be a Pararescue man, but right now my main problem is finding a good split for strength training, rucking and running. As I need to improve in all fields. If you have any tips I would gladly implement them. All I have is a home gym with a machine bench, lat pulldown/tricep push down, calf raise machine and 10-90 lbs dumbbells.

[@kugangles9860]

Become comfortable in the water. Find a 25M or bigger pool and swim, underwater intervals, drown proofing etc in the deep end. Maybe buy some fins and swim with those because the ones they give you in indoc will tear up your ankles if you're not used to them. Dont worry about bulking up that much. Too much muscle slows you down and you sink easier. Just stick with the basics. Running, pull ups, push-ups, situps. And don't forget the water conditioning. Water con is the biggest reason indoc trainees end up quitting.

[@erikmielke9008]

It is a matter of experimentation and it is not something fixed, what I do recommend is that you do the strength training and the condition training sufficiently separated from each other to avoid interference, you can do one in the morning and another in the afternoon or alternate between days of strength and condition, to start linear progressive overload works excellent, learn the theory of how to periodize in the meantime

[@joshKozak]

This has been unequivocally the best information on SOF prep I’ve gotten. Just data and actionable steps

[@gigachad4923]

What if I’m 150 pounds and have a 17 percent body fat percentage should I increase or decrease

[@jonklein7130]

Really good. 30 years ago all we had was calisthenics

[@nicky2times2times10]

Love your stuff. Been using your info to acquire a contract. Thank you.

[@Hoplib]

Step 1: if you look anything like Sam Sulek, you're doing it wrong

[@Emilio-np4dk]

No that is so wrong bruh 🤦

[@gage5899]

Lmao no

[@Hoplib]

@@Emilio-np4dk if you think I'm dragging your fat ass to cover, you've got another thing coming. That dude is easily 250. Also, what is this guy's 12mi? His 5mi? Does anyone here honestly think Sam Sulek can so much as make it up a flight of stairs without huffing and puffing?

[@Ghost-gf4yd]

@@Emilio-np4dkhes right

[@Emilio-np4dk]

@@Ghost-gf4yd bruh shut the eff up the only thing you know about SF is from COD 🤣🤣

[@erikmielke9008]

Unless you have such a high percentage of fat that it limits your mobility, your weight should not be your main concern. If you train progressively, you will go from maintenance to deficit and lose weight, and you could even benefit from a caloric surplus even if you do not want to gain weight to guarantee that you recover and adapt to training and the best way to get unstuck is to learn to periodize, not to use steroids, not to cling to training hard for the sake of training hard but to learn to train smarter.

[@EvanErnstYoutube]

Do you need to do water confidence for Green Berets?

[@danielzwarren]

22, 6'2 143 lbs. I have bulked from 125 to 143 since November eating 3500-4000 calories a day, running a PPL split 6 days a week. I have gotten leaner and a little bit bigger, but still skinny lol. Goal is 180 by October. I tore my MCL 3 weeks ago skiing, should be fully healed within 4-5 weeks at this point. Once that is healed I am going to begin running and endurance training. Hoping to go AFSW SERE specialist pipeline. Gonna continue with the 3500-4000 calories a day for the time being.

[@nro9450]

GL. Maybe don’t focus on gaining a specific amount of weight and instead focus on building strength, muscle, endurance, speed. You can only put on so much muscle and there’s no benefit in putting on excess fat. You probably just have a thinner frame which is okay

[@SilentNomad001]

When u do start take it slow bc ur injury will need to catch back up. U wouldn’t want to jump back into sof training ryt away start with walking and light weights. I’d look into stew smiths 40+ / injury program. It will help u get ready for navy seals but I’d say after book 1 start adding rucks every other week and don’t go over 35-50 lb. Anything more and ur just asking on getting hit before the school.

[@CrackFoxtrot24]

If you're not fat, then don't worry about weight, worry about getting fitter and stronger steadily so that u don't get injured

[@its_m3_mimi]

​@@CrackFoxtrot24 I also thought those way but I'm underweight so I have to gain weight before meps. So if he's tall and skinny then he probably does need the weight

[@nhd4186]

Can you do a video on night stalker training?

[@operatorracon9714]

Can you do one for army rangers

[@thecalisthenicsman7415]

What's your opinion on weighted dips?

[@erikmielke9008]

They are excellent

[@ettahadpanto3363]

great

[@ghstletter5978]

Start taking juice? Hhhheeelllllllllllllll noo

[@erikmielke9008]

Your mental health, your organs and your intelligence will be severely harmed by that shortcut, I do not doubt that there are those who have done it and have passed, but the point is not to pass the selection, it is to survive once you have the job

[@curingthenaivete1642]

You often say a good number to be at strength wise (for lower body) is a 335-365LB deadlift and a 315 back squat. I can move 400lb for 1x on hexbar and move 400lb for 4 on belt squat. Is that still meeting the strength standard to succeed at SFAS?

[@Basketcaseloser8]

Steroids?

[@iiiiiiiiiiiiiiiiiiiiiiiiii2458]

You also have to be a good writer after you get out of the military.

[@helenmarydickenson3847]

Carnivore diet is a great way to drop body fat and put on muscle. Of course you can't maintain the diet on course, but its a very useful tool to prep.

[@LeBelt_James]

don’t do this just do whole 30 and walk 10 miles a day if ur overweight/obese

[@ranfan1820]

Guys in this comments section don't know that animal organs exist alongside meat lol.

[@erikmielke9008]

@@Steelrain144 fats and carbohydrates are easily converted from one to the other

[@erikmielke9008]

@@CitrusRed1478 There are meats that are fatty enough, but they are rarely consumed.

[@AlchemyOfTheFourthKind]

I have 0% fat, is that good or bad for SF. Im 6ft and 140lbs. Im almost ready other than endurance. I need to work harder and more on my endurance. I've now got enough meat to protect my joints, so now i feel ready to start rucking and weighted swims.

[@yuri0568]

Your joking right? You'd be dead if you are 0% body fat 😂

[@DarkMessiahh]

I don't know if you meant 0% fat or consume 0%. Both are crazy.

[@freesaints]

Helpful video, but it's not .8 grams of protein per pound. It's per kilogram. So you first need to convert your body weight to kilograms. All of the studies showing 0.8 g of protein are based off of per kilogram not pound.

[@SOFPrepCoach]

Figure 5 shows improved outcomes up to .82g/lb pubmed.ncbi.nlm.nih.gov/28698222/

[@Stinkynoodle69]

What about going into selection intentionally with extra fat mass as an energy store?

[@AlchemyOfTheFourthKind]

Maybe 5% max. But just breeze through the requirements in your training, then go to boot camp, knowing you can smoke the standards but stay in the middle and help the others.