SOF selections

Hey!

I have been reading your forum every now and then, but a first time post now.

My goal is to pass military or leo sof selections in the future.

I was 1 year as a conscript in my country's army, and I'm now working/studying in law enforcement community. 

My fitness level is average according to the normal population, but it sucks according to the special operation forces standards. I don't have any competition background.

My biggest problem is my overall health and workcapacity. I get always sick/ overtrained when I try to follow official "selection preparation" programs.

My question is how should I train intelligently, if I dedicate example two years to this goal?

Eg. foundation 1 and beginner running plan.?

I know that this is gymnastic community, but because I know here are some former SEALs and some in buds prep etc., I thought you could help me get started. Thanks

Joshua Naterman and ------ are probably most knowledgeable about this.

To be honest I dont think gymnastics is the best way to prepare although you can use it to supplement your training. I served a full 4 years in my country's SF and most of what we did was endurance based. So getting a strong endurance base along with some workcapicity is a good way to start.

R_M said:

(...) My question is how should I train intelligently (...)

That is a great question

I think it would help if you defined the fitness standards so we could pool our knowledge to come up with a good answer.

Usually there is a running component like 1.5 miles for time.

That's true. I should have specific measurable goals. But details of selections are not told beforehand. 

I have heard that at first phase last time there was 

2 mile run 

BP max reps in 2 mins with ~ 200lbs

SQ or DL max reps in 2 mins with ~200lbs

Pullups with 50lbs vest

Underwater swim and 200m swim

Calisthenics with or without vest (and gear)

With little rest between exercises

But I should also be as good as possible in:

Runs 3-10 miles with 22lbs vest

Ruck 60miles with heavy ruck in maximum of 3 days

Swim longer distances

Be strong in close quarter combat

Be good at O-course type of things

Grappling, fighting etc.

Handle the 2-3 weeks long selection process (=torture)

They also vary weigths, distances, movements etc. 

IMO they want crossfit/crossfitendurance type qualities, but I feel that that kind of training doesn't work for me at all. I just tend to get overtrained and sick. 

Basically, you should be healthy and good at everything.

Really hard question, but I appreciate if someone has a clue how to start

Sounds like they want people with a very healthy aerobic and recovery capacity who are psychologically/physically prepared to be evaluated in varying conditions...

Is there any clear reason why your work capacity is low?  Is it just because you've never trained at a high intensity/volume or is there something else?  It could be nutritional, resting habits, smoking, psychological etc.  The thing is, it's not just about momentarily achieving a peak capacity to pass a test, to do the rest of your training and the job that follows you probably would need to maintain the same level, perhaps increasing in some aspects, so it's worth addressing all the fundamental issues.

Other than that perhaps it would be good to start with increasing your aerobic capacity and general strength for a few months (4-7  weeks gradually increasing then 1 week light).  Then start doing "test events" at the peak of the training cycle where you mimic the testing conditions as best as possible and use the experience to identify areas to focus on during the next cycle.  If you suffer or bomb your home made "test event" that's ok, the idea is to expose your weaknesses and practice continuing under adverse conditions

*** disclaimer, I am not military

Sealfit.com may be worth checking out.

http://www.8weekstosealfit.com/

BigB, thanks for the link, but actually I have studied sealfit also and even bought the e-book. But that kind of training tends to get me overtrained/sick, as I said about crossfit.

Syncrogenized, yes that's exactly what they want.  

I think I get overtrained because A) my only sport experience as a child/teen was gym, no endurance work, no work capacity training B) somehow my immune system is not too good/ has never been. 

I quitted smoking and eating any sugar products 3,5months ago. I also don't drink. My food intake is nowadays low carb, because I try to get my digestion also better. 

I try to put my ego aside and act as intelligently with this project as I can, and not anymore waste my time doing too hard workouts too fast. but I'm still wondering how I should construct my routine

Mr coach Sommers, do you have any suggestions? Would your F1 + beginner running plan be good for this goal?

Or Joshua, Dillon or anybody else?

as long as you are honest with yourself in your progression and discipline withh them(is my form good? am i arching my back? am i taking rest times? am i skipping workouts) you'll be good on the strength side. more than anything, I see my mind wanting to make the jump before my body is ready.

your body will do you good remembering what you "program" into it, so pay good attention to what you're doing correctly and refine it and take your weaknesses and work on those.

as for your recovery, learn to love carbs. the good kind. I've experimented with quite a spectrum(45%-65%carbs, hardly no carbs, high carbs) and i've seen it all from being cranky and stupid to gaining body fat.

as for running, cant help you there. i know hip extension plays a role in it but the cardiovascular side, im not experienced in developing