Need Help with Busy Schedule / No TIME to Train options:

When the day is long and your work day or family situation goes late into the evenings each day and weekend, it is easy to drop that extra hour of training that you are used to doing each day.  The ideas below are quick workouts that can be done with minimum time, minimum equipment, and when you are pretty stressed out from life.

This happened to me the year my Mom was in and out of the hospital fighting cancer and into Hospice Care.  These are times when your life is uprooted and you spend much of your time and energy taking care of a loved one.  But travel, long work hours, busy home life with family commitments can eat up any time to be spent on yourself and your health as well. The short answer is – you still need to do something.  Even if the activity is simply taking a walk and focusing a deep breathing to help you unwind and de-stress, you have to do something.

Repeat any of the days from last week as they open BUT here is a good minimum standard day for you:

OPTION 1:  If you are a runner and need to maintain a certain cardio conditioning try this

Cardio day - go for a run 3-4 miles – stretch.

However, if you are not running, have no cardio equipment, go for a walk.  If you do not have time to do it for 30-45 minutes at once, break it up every so often during the day – even if only for 10-15 minutes.  10-15 minutes of activity during your meals during the day is a good way to get some activity, focus on breathing and get more oxygen into your body.  This will help you physiologically deal with some of the stress you are experiencing.

OPTION 2:  Mobility Day - non impact cardio option 5 minutes / stretch or foam roll 5 minutes - repeated as many times as you can.  If you have access to a few non-impact cardio pieces of equipment, take 10 minutes and do 5 minutes of cardio following by 5 minutes of stretching or foam rolling. If all you have time for is a one cycle through – great.  Get it done.  Spread this 10 minute workout throughout the day as well or try for take 30-40 minutes and do it 3-4 times first thing in the morning or in the evening when the day is not so hectic.

OPTION 3:  Upper Body Day Pyramid:  You cannot go wrong with the Pullup x 1, Pushup x 2, Abs x 3, Dips x 2  (if no pullup bar - skip it or use the TRX and do deep rows in place of pullups.  If you want to make it harder wear a weight vest or do TRX pushups.  This is a classic even if you only have time to do half of this workout, you will feel better because you did it.  You can also replace pullups with lunges / leg, replace pushups with squats, and still do the abs x 3 and make this a leg day as well.

OPTION 4:  Lower Body Day:  Squat pyramid 1-10 with 100m runs in between.  
Run 100m – 1 squat, Run 100m 2 squats, Run 100m 3 squats….up to 10 squats.  BUT if you have no space to run, just do a set of the pyramid and replace any running with jumping jacks.

OPTION 5:  Combination Ideas:  Mix in a few of the above options with each other and run every set of the pyramid, or mix in an exercise into the mobility day stretch / foam roll section for 1 minute.  Here are some more ideas:

Repeat 3-4 times
Run or bike 5 minutes 
- stop and do 20 squats
 or Walk / run up/down flight of stairs 

Mix in squat pyramid 1-10 (1 squat - up/down stairs, 2 squats, up/down stairs...up to 10 squat / 10 flights of stairs)

Keep going if you have time. 

The goal here is to find something to do mainly to focus on stress relief as it can overwhelm you when you do not have a de-stressing outlet.  Even if it is not as intense as your normal workout, take it as your daily minimum standard.  You will glad you did and not feel as guilty for missing your normal training day.

 Special Ops and General Training Questions:

(Also See Community Forum Pages devoted to these type of questions.)

Number One Asked Question:  How do you become a Navy SEAL:  Check out www.sealswcc.com and also check out this specific article - How to Get to BUDS

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Well - here ARE my answer in CAPS.   STEW

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Should I wear earbuds during workouts? Any recommendations? 
- Answer - I do not know - I never wear them - Do I need them?

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Improve Pushups?  I recommend the Pushup Push first 2 weeks, then if that does not work, do the Classic Military PT Week (PT pyramid, Super Set, Max Rep Set Workout).

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Here is a list of some serious misinformation about SEAL Training, Special Ops, Military, and General Training: 

RUMOR CONTROL - You have to learn to how to hold your breath for 4-5 minutes at BUDS.  FALSE

NO - you do not have to hold your breath for long periods of time.  During the 50m swim, if you can learn how to swim efficiently, you will find that your breath hold time is under a minute for that distance.  Even the drown-proofing, underwater knot tying, and Pool Competency in 2nd phase is limited to maybe one minute of holding your breath.  The key is relaxing when underwater when performing work / tasks.  There is not need to try to hold your breath for long periods of time.  People die each year practicing for these events so do not do them.  The Navy will teach you how to do these skills when you get there.  For now learn how to swim efficiently and get from one of the pool to the other in as few strokes as possible.  See videos of swimming tests

RUMOR CONTROL - Since they got rid of Mini-BUD/S, the Navy wants SEAL recruits to go to SEAL Training camps before they go to Boot Camp.  FALSE

Mini-BUD/S was an officer course that pre-trained about 100 officer candidates from ROTC and USNA each year.  They attended three weeks of the training in the summer at BUD/S.  I did this training in 1990.  Due to the needs of the Navy to produce more SEALs, BUD/S has not been able to do this summer training since after 2003.  I have heard in the past few months that some Navy SEAL recruits think that it is mandatory to attend a Navy SEAL style training camp complete with 24 hour Hell week simulation.  As a guest instructor at a few of these camps, I can say that the Navy does NOT make these events a mandatory part of your pre-training.   In fact, the Navy does not want to see a recruit get injured prior to enlisting.  However, the training does offer the candidate a taste of SEAL training and the pre-training will either 100% motivate or 100% de-motivate the person toward / away from the SEAL program.  In my opinion, the Navy has gone out of its way to make the pre-training cycle better for recruits - with the addition of Navy SEAL / EOD mentors in each recruiting district and the pre-BUDS training after boot camp in Great Lakes to help prepare the students physically for the training.  As far as paying for a training program, if you want to kick yourself in the nuts and see how you do - that is your business, the Navy does not recommend it.

No more Mini-BUDS - it is now called SOAS - SEAL Officer Assessment and Selection.  It is a selection course that all officers candidates attend for three weeks from all groups - USNA, ROTC, and OCS.  See more on this program and how they select officers now. 

RUMOR CONTROL - You should enlist in the Army or USMC to get some experience first in combat arms before enlisting into SEALs.  FALSE

You can do what is called an inter-service transfer from the Army or USMC and become a Navy Sailor but they are very difficult to do.  The Army / USMC will keep who they have until the enlistment is done.  Now after you have served your contract in the Army / USMC, you can join the Navy and go to SEAL training.  But the ONLY way to get to BUDS is by being in the Navy.  Well - there is one way - see next RUMOR CONTROL

RUMOR CONTROL - You can be in the Coast Guard and go to BUDS.  WAS TRUE...now FALSE

The Navy and Coast Guard started a program (that has recently ended in 2011) now that the Coast Guard is doing more Specialized Operations in defense of our ports against terrorists.  Coast Guardsmen who qualify can go to SEAL training, but when they graduate they have to be a SEAL at a SEAL Team for four years, then will be allowed to go back to the Coast Guard if they wish and be a Spec Ops asset in the Coast Guard DOG program.  However, this program or sending CG to BUDS no longer exists.

RUMOR CONTROL - You have to drown and they bring you back to life before you can graduate.  FALSE

Come on!  This one is ridiculous.  I do not even know how to answer this one when I get asked it without using profanity.  Not sure where this one came from.  There have been people who were saved from drowning, died from drowning in the past 50 years, but it is not a requirement for graduation.

RUMOR CONTROL - I hear they drop you 10 miles out to sea and you have to swim back to Coronado.  FALSE

You do have to swim a six mile ocean swim but it is about 100yds from shore and parallel to shore the whole time.

RUMOR CONTROL - I hear they tie you up and throw you in the ocean.  FALSE

There is a test called Drown-proofing - maybe this is where the idea you have to drown to graduate came from.  BUT they do tie your feet together and hands behind your back but you do this in a pool.  There are a series of skills to perform for the 30 minutes test to include bobbing, floating, swimming, flipping, and diving underwater.

RUMOR CONTROL - I hear they give you a puppy and you have to kill it before you graduate. FALSE

Come on!  This is another one that is tough to answer without calling someone stupid.  But, I have heard this at least a dozen times by people who are not SEALs.  Once again, this one is ridiculous and never happens.  I feel wrong even giving this one a slot in my rumor list.

RUMOR CONTROL - I want to sign up for SO rating but the recruiter says I cannot and have to choose a regular Navy rating when I do the delayed entry program.  TRUE

This one is true - you have to sign up with the Delayed Entry Program as another rating besides SO - Special Operator - after you successfully pass the Navy SEAL PST then you can become an SO rate.

RUMOR CONTROL - I have flat feet.  I cannot join the military.  FALSE - but depends 

The military allows those with flat feet to join the military.   However, flat footers may get an 'at first disqualification' at MEPS because of "flat feet".

Yes, waivers can be obtained by most but some do require a consult before a waiver will be considered and not all of those are granted.

RUMOR CONTROL - The Navy SEAL program does not allow age waivers to get to BUD/S.   FALSE but depends

The age waiver is very selective and reviewed on a case by case basis by the Commanding Officer at BUDS and SEAL Community Manager. 

RUMOR CONTROL - I hear you cannot be married and become a Navy SEAL.  FALSE

There are many married Navy SEALs.  There are many divorced and single Navy SEALs too.  The job is tough with regular deployments into war zones which is stressful on families, but many families endure and grow stronger from the experience.  It takes a very independent woman to be a Navy SEAL wife, but it can be done.

RUMOR CONTROL - I heard I have to have a suicide pill with me on missions in case I get captured.  FALSE

No - not true at all.  

RUMOR CONTROL - A USMC recruiter told me I could go USMC then go to BUDS.  Is that true?  FALSE - well in a way.

They say this all the time - for decades now! But basically it works like this - YES you can go USMC - do your time - then get OUT of the USMC - join the NAVY and go to BUDS. YOU HAVE TO BE IN THE NAVY TO GO TO BUDS!  I know many who have done that. The only other option is the Inter-service transfer which is very tough to get done - leaving one branch to go to another will only happen IF that branch is downsizing.   The best way to get to BUD/S is to enlist in the Navy and go straight to BUD/S training after boot camp.

RUMOR CONTROL -  The rumor is that randomly at some point during BUD/S they take you, tie you down and water board you so you know what it feels like to die.   FALSE - NO THAT DOES NOT HAPPEN THOUGH THEY WILL WATER BOARD YOU AT SERE SCHOOL OR AT LEAST THEY USED TO. (BEEN THERE)

RUMOR CONTROL -  The rumor is that they drop you and a team of 5 off by the side of a mountain as a hostage training exercise and tell you to stay there for as long as possible, then at some point they will come in, take you hostage and make you kneel on a straw broom for hours, do sensory disorientation etc etc to make sure you won't talk if you're captured in a mission.   FALSE - BIT OF A MIX OF WHAT HAPPENS AT SERE SCHOOL AGAIN

RUMOR CONTROL - Last but not least, I've heard that if a Seal gets captured by the enemy that the other guys in the team have to try to shoot and kill the SEAL being captured if it's taking place in front of them.  FALSE - THAT IS JUST STUPID... A SCENE FROM WINDTALKERS MOVIE.

About SEAL Training: During my years of training to become a SEAL, I heard many rumors that made SEAL training seem like this impossible mountain to climb.  The above are typical questions that are generated from rumors / half truths, and outright misconceptions, and yes even stupid questions. 

My rule of thumb is if you hear something about SEAL training from someone who has NEVER been a SEAL, then chances are it is wrong.

Comment in the comments section or email me any common questions you think belong on this list and I will answer them for the members group. 

YES IT IS TRUE - THERE ARE NO STUPID QUESTIONS IN THE MEMBERSHIP GROUP. 

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