How to GET STRONGER For Selection (Weight Lifting)
ฝัง
- เผยแพร่เมื่อ 16 มิ.ย. 2024
- Regardless of which special operations career path you aspire to join - whether it’s Navy SEALs, Green Berets, Army Rangers, or Air Force PJs, the process will be long and grueling. To be successful, candidates must be in peak physical shape across the full spectrum of fitness - a big base of strength for carrying heavy loads, muscle mass for injury prevention to enable that strength, muscular endurance to perform repeated bouts of exercise, and endurance to run and ruck for miles.
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Video Chapters:
00:00 - Introduction
00:14 - Why Max Strength Matters
01:17 - The APFT Monkey
02:12 - The Ideal Candidate
03:30 - What if you get stronger?
04:10 - Data shows get stronger
06:29 - Weight Lifting Frequency
07:05 - Weight Lifting Routine for Special Forces
09:05 - Strength Standards for Selection
Background Music Credit - Music by Conboy, / andrewconboy
Video Credit - 519SFG - กีฬา
9 min mile? I hade to make sure I heard that correctly. In high school I was running a mile in under 5 min. 4 min 52 sec was my best time. Sometimes I was running it in the 5 min time but was all ways under 5 min 10 seconds. I was running a 17 min 3 miles and sometimes could get into the 16 min range in my 3 mile. I haven’t timed myself in a while but still try and stay combat ready at 51 years old. It’s good that workouts change. Gets you out of a rut. Keep moving forward.
I think he meant 9min with a 50 pound pack. That would make more sense
Would you be willing to do a quick video that shows how to structure a single week of workouts? I understand every candidate has their baselines and that would change the way a week is structured, but maybe there’s a sort of general guideline for which days one should train for strength, endurance, and calisthenics, all within a single week?
Yes, that will be part 4 of this series
www.sealswcc.com/pdf/physical-training-guide-2021.pdf
This may be helpful until that video comes out. It had you lifting about twice a week
Thanks for the video man always appreciated
Of course. Now go put in the work
Great video
Glad you enjoyed it
ive been doing the work out program for a solid 3 weeks now the one you didnt add in the video was the running program also been doing that except changed it up started with doing 16-30meter sprints, 10 60 meter sprints then worked my way up to the 100-200 meters and do about 6 sets of those and this has drastically changed my 1 mile and 2 mile run time and has made the 5 mile much easier, best program out there thats forsure
Happy to hear you're enjoying it 💪
Hello, how has your training been going these 3 months?
I believe the APFT has subbed out sit ups for the plank, no?
I haven't left yet, but I always felt this in the back of my mind doing my Naval PSTs with other candidates. Two guys wouldn't lift, but they smoked the PST and never trained and just were high school genetic lottery winners. My run sucks but I blew them up in pullups and pushups and can rep a 405 deadlift and can do 315 for 10 reps on squat and am 5'6" at ~160lb. They tried to tell me the weightlifting background was "bro" bullshit and wouldn't help. I guess we will find out here soon as they left before me.
Now go crush your runs and swims to prove you can strong *and* fast
I learned this the hard way in the Marine Corps.
Why are Pull ups, an upper body exercise, done on lower body day?
Would it not be better to do those on upper body and increase the amount of sets too?
I have not read the comments yet. How should I incorporate my calesthenics into my weight training properly? Thank you in advance.
If i hit the strength bench marks, what do you recommend? I dont feel that strong at the moment since i used to lift alot more before... i want to get selected for marsoc and will have to go through ocs... prior enlisted 31 years old
How can i incorporate additional calisthenics into the sample week?
Hopefully this helps me get selected for the PLA
Is it even worth trying to do selection if im 5’4 and afab? I feel like I’m at such a disadvantage that it might not be worth it but I really want too.
hi mate. why do you recommend the front squat over back squat? cheers
less lower back usage, allow the lower back for more rest during practice rucks, although it doesn't make a massive difference
I like both. Back squats will allow you to move more weight, while front squats are more specific to athletic movement with an upright back position
What about doing weighted calisthenics for strength is that a smart investment of my time or no?
Absolutely, weighted calisthenics are great
Calistenics can get you pretty strong, as long as you excercise your legs too. Things like squat jumps and pistol squats are pretty good.
What is the bigger stimulus on your body to develop max strength. Pistol squats or putting 300lb on your back…
@@aaronb2779 Well, I've squatted with 200 kg, which is 440 lbs, but can't do even 1 nice controlled and stable pistol squat, without holding myself somewhere. And this is after many trials. Also, last summer I decided to just exercise outside and not pay for gym. I was doing squat jumps and pistol squats (holding onto something) for my legs. After 3 months I went to the gym and I haven't lost any strength on my squat.
A pistol squat tests your balance more than it does your strength. Well done reaching a 200KG squat though. At that point, there is no point in getting stronger any way
How good are kettlebell exercises like swings, snatches, and presses for strength? I've experienced the "What the Hell effect" of kettlebell training, but I need to know if that is sufficient.
The purpose of strength training is to get stronger. You’re not able to load kettlebells heavy enough to accomplish the strength adaptation referenced in this video
What is the WTH effect ?
For the 155 lb OHP, is that strict or with help from legs?
Strict
Hooah
Why are pull ups in the lower body session?
It’s to split the volume up across the week. The back is a big muscle group and can be hit a few days in a row.
Man, I can ruck for days, way prefer it to running.
get fit or die
Your videos tell the opposite of every thing ive heard from everyone who’s passed selection or rasp lmao
Runners have better mental stamina than weight lifters, which is really what selection is about.
according to runners
it’s ironic that in buds and selection they’re the first to drop
Track stars and cross countries are the biggest bitches. Tell them to do that with 100+lbs.
If you squat heavy enough, you'd know about mental stamina for lifting
@@chuckgreen3629 people who squat heavy run like wardrobes. Selection thins them out in less than a few hours.
Just identify as a woman, so you don't have to live up to the same fitness standards and physical requirements, EZ Clap