Cardio and Strength - What is Your Primary/Secondary Focus?
You may have heard the saying, “It’s a running man’s game,” when you listen to people talking about their BUD/S experience. Many strength/power athletes would agree with this statement as you will continue running and swimming (some rucking - regardless, lots of cardio) throughout BUD/S and beyond. Though these strength/power athlete types may not have struggled under boats and logs due to their athletic history, they had to bring their A-game weekly to the runs, rucks, and swims. However, endurance athletes may have an entirely different experience with what sucked the most for them. Logs and boats, rucking, and fireman carry will crush someone without a foundation of strength. Regardless of your history, a combination of strength and endurance is an absolute must to succeed.
While you may have your goals set to become a SEAL or other special operator, you first must ace a fitness test to get accepted into the training, then graduate the REAL test – BUDS selection. This is your gateway; you should prepare long before talking to a recruiter. Your preparation focus depends largely on your athletic history, as the strength athlete needs more endurance (run, ruck, swim) and calisthenics/light weight (muscle stamina), and the endurance athlete needs more strength training. Both will need work on spec ops events such as drown-proofing, treading, swimming with fins, and rucking. Simply put – you cannot blow off any of these potential weaknesses as they will be exposed in the first few days of training.
You must have a foundation of strength for general durability and load-bearing ability. Still, to peak with training programs like this, you must build your ability to work long hours doing various cardio, lightweight load-bearing (weight vest, sandbags), and calisthenics. This is endurance, muscle stamina, and strength.
Assess Yourself Long Before You Talk to a Recruiter
The fitness test to get TO the training and the selection to get THROUGH the training is not part of a checklist, though you need to see how you compare to these list of exercises. These phases of tactical fitness are progressive crucibles designed to assess your readiness for the rigors of special operations. To dominate this assessment, you need a multi-faceted approach to your training. Start with the fundamentals: cardiovascular endurance, muscle stamina and strength. These components will be your allies during the recruitment/prep process.
Cardio and Strength – Your Primary and Secondary Focus Depends on Your Strengths and Weaknesses (Assess Yourself and Classify Yourself)
Are you a strength athlete or an endurance athlete? Or Hybrid (mix of both)?
The answer will determine how you start to focus on your preparation. Cardio focus or strength focus…
If you are a Strength Athlete - Cardio is your bedrock now. Activities like running, swimming, and rucking and high rep calisthenics will build the endurance and muscle stamina you need. Focus on longer runs and swims at goal pace to develop the level of endurance you need to get TO and THROUGH training, but don’t ignore grip, speed, and agility for bursts of power to help with obstacle course-type events. Mix in some distance work with sprint intervals, as many tests will demand speed and endurance like the 1.5-mile timed run to get TO BUD/S and the 4-mile timed run (weekly) to get THROUGH BUD/S. Typically mastering the 6-minute/mile pace and the 7-minute/mile pace will get you TO and THROUGH, respectively.
If you are an Endurance Athlete - Strength training is your primary focus. Target major muscle groups through a regimen that includes compound movements: think squats, deadlifts, and bench presses. Add bodyweight exercises, pull-ups, push-ups, and dips to warm up before lifts to improve these foundational exercises because they mirror the challenges you will face in training. Consistency is key, so structure your weeks to include lifting days and bodyweight workouts. You most likely will need to eat to gain some mass if you are lean and have little fat and muscle mass—cold treats endurance athletes rougher than bulkier students. Many endurance athletes will disagree with the “running man’s game” description but will share being cold and crushed by logs and boats as their biggest hurdle during training.
Here are some Primary – Secondary Focus Points for Specific Athletes:
Swimming / Non-Swimming Athletes – Most athletes are broken into these two groups, especially if you are preparing for a spec ops program with swimming/diving being tested and taught. Obviously, non-swimming athletes need to spend more time in the pool than swimming athletes. For swimmers, the more time they experience gravity, the better. The impact forces of running and rucking and loads of logs and boats can be simulated with weights, weight vests, sandbags, and kettlebells. Most of the swimmer’s injuries are running-related or load-bearing related. Dry land/gym training is needed for the swimmer. Pool time is required for the non-swimmer.
Strength / Endurance Athletes—The other category of athletes is strength or endurance athletes. Both groups will have a different process for transitioning from their sport to becoming solid spec ops and tactical athletes. Simply put, the strength athlete needs more muscle stamina and endurance, while the endurance athlete needs more strength training. Both may need swimming skills and water confidence as well.
Power / Speed / Football Athlete—Strength/Power/Speed/Agility are not your weaknesses, but endurance and muscle stamina are. Get out of the weight room and into the cardio room. Build up your cardio with nonimpact (bike, rowing, elliptical, more swimming) than running at first, as you will need to be smart with running progressions to avoid typical “new to running” issues like shin splints, stress fractures and tendonitis.
Wrestler / Martial Arts / Combative Sports – You are typically mentally and physically tougher than the average person, as one-on-one physical matches make you that way. While running, calisthenics, and some weights may not be difficult, swimming, treading, and pool skills are major weaknesses. There is also a saying about SEAL training, “Wrestlers usually make it through training IF they can swim.” This is a BIG if as it takes time for a lean athlete to learn proper techniques and swimming conditioning to handle long swim and tread workouts. When I meet a wrestler who can swim, I immediately refer to them as a “unicorn.”
Running Athletes—Though sprinters and endurance racers are similar in their activities, their preparation is different. The sprinter is a runner who considers anything over 100-400m to be long distance. Meanwhile, endurance runners may think 50 miles a week is low volume. Both need to adjust their training to improve on the weaknesses their athletic history brings. The sprinter should be placed in the power/speed athlete group above, as their focus is endurance and muscle stamina, and tons of pool time. The endurance runner must focus on building muscle and bulk and spend most of their time in the pool and weight room.
Both running athletes may also need to put on some mass to make swimming easier and battle the cold water as they tend to be lean. You must eat big if you want to stay warm and swim/tread/float easier.
The Non-Athlete—You do not have to be an athlete to get into great shape—even spec ops-level shape. However, like the athletes above, you need to assess your strengths and weaknesses and focus on getting good at everything – not great at any one thing. Suppose you describe the difference between a tactical athlete and a sporting athlete. In that case, the main difference is that the tactical athlete has developed all the components of fitness and has no weaknesses. The athlete has gotten great at a few components of fitness and has a few undeveloped weaknesses.
For All Types of Recruit – Be the Master of Your Recovery
Finally, nutrition, rest and recovery are integral to your training plan. Your body needs time to repair and strengthen, so incorporate rest days and quality sleep into your regimen. The mobility days are important not only as a recovery day, but as a technique day for drownproofing, treading, and other pool skill workouts in our programs here at StewSmithFitness.com.
Entering special operations is not just about proving you can pass a test; it’s about demonstrating your determination to embrace the grind and develop yourself so you either have no weaknesses or can grind through them. With a targeted approach, a consistent routine, and an unwavering mindset, you’ll not only crush your fitness test but lay the groundwork for being able to graduate selection and beyond.
But the Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses Each Phase
Consider the long term training system of seasonal tactical fitness model as it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a system where the strength and weakness dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
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I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
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