BEST WEIGHT LIFTING PROGRAM FOR SPECIAL FORCES | SEAL, GREEN BERET, RANGER, PJ TRAINING TIPS
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- 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.
1 on 1 Coaching:
Military Fitness 👉 sofprepcoach.com/coaching
General Fitness 👉 sofprepcoach.com/fitness-coac...
Video Chapters:
0:00 - Introduction
0:34 - The WEAK candidate
1:44 - The STRONG candidate
2:15 - The benefits of strength
2:53 - Strength standards for SOF
4:40 - Foundational exercises
5:40 - Strength training program for SOF
5:47 - Day 1 (Lower)
6:13 - Day 2 (Upper)
6:41 - Day 3 (Lower)
7:13 - Day 4 (Upper)
7:51 - Conclusion
Rucking Playlist - • RUCKING IS THE 🔑 TO G...
Whether a candidate is training for BUD/S to become a Navy SEAL, or Air Force Special Warfare Candidate Course to become a Pararescueman (PJ), Combat Controller (CCT), Special Reconnaissance Operator (SR), Special Tactics Officer (STO), Combat Rescue Officer (CRO), or going to selection to become a Marine MARSOC Recon/Raider, or even preparing for the long walk to join CAG/DELTA, they will be surprised to learn these statistics.
Background Music Credit - Music by Conboy, / andrewconboy - กีฬา
If you enjoyed this video, check out my new series on How To Get Selected - th-cam.com/play/PLyX0-qEQdfTI5O1FI0ik6WR4K3BMpHhT3.html
As someone who ran and rucked a lot in the army, please take care of your body. I'm 31 years old and struggle with physical pain all the time. Remember, you still have to be a civilian when you transition out.
It is a trade off, for sure. I have a friend, retired SAS, who turned 50 and has had a hip replacement and is looking at dealing with osteoporosis. He'll say it was worth it, but he's paying for it now.
@@charlesp9681I'm sure it was well worth it. You could also say the same thing about professional athletes. You are sacrificing your body to perform at higher levels.
Pain is usually part of being an athlete... not all pain is bad.
Lots of 31 year olds that don’t do anything at all are in a lot of pain. I think it just happens no matter what😮😂
@@SavSci I'm guessing you have never dealt with severe physical pain?
Diet: MEAT BASED. Benched 285 in high school for football strength test (at 200 lbs body weight) and back squatted 300lbs for 3 sets of 8-10 reps. I made sure to eat at least a lb of steak or meat each day plus eggs/milk fruit carbs.
Did you eat those food groups in a particular order throughout the day or was it a "get it in where ever/when ever you can" thing?
He ate it right away and tasted it later.
Working back up to those marks at 67+ years old
Just discovered this channel yesterday. This channel is an incredible resource.
“Strength is never a weakness.”
Unless your muscles are too big to wipe your own butt or scratch your back 😂 but then again you can just use force to get help if needed… 😅
I love how you guys actually use statistics and science to set people up for success. Keep this up and I know you guys will blow up without a doubt
@@detachedoperationalgroup5765 Yep, I signed up for their 1 on 1 coaching and I’m honestly impressed. Starts with one week of assessing my strengths and weaknesses and the following week is a program tailored completely to my needs. A lot of grip work and some raw strength routines along with running and work capacity circuits. I haven’t been to selection but there’s quite a few people I know that have and they all say that team week is crushing and strength helps a lot. I’m looking forward to seeing how this benefits me as my selection date nears
@@detachedoperationalgroup5765 So 1 on 1 is about $100 a month but he is offering 1 month free just to see how you like it and a money back guarantee if you don’t. I was a bit skeptical at first (not gonna lie) but now I’m sure of it. It’s not cookie cutter at all.
Great video. Great advice.
I agree with this, go IN prepared! Bulk up without too much mass. By the end of the program- they’ll end up loosing a lot of weight anyway.
There’s a whole chart out there to rely on for BUD/S etc… just keep in mind there’s a new emphasis on mobility this will prevent injuries and keeps you in the program longer then gives one highest chance of full completion
Deadlifts are your friend. Done correctly and sensibly they will make your lower back bullet proof
This seems to be a very succinct program, with great emphasis on the core compound movements and odd object carries that in my experience and from my view of literature around training is the best to prepare for general fitness. The total amount of sets is 49 working sets per week for the full body, which on a volume perspective is very manageable for recovering and for session fatigue. I've been programming for myself in a similar manner just for general physical fitness in functional movements and found a total set number of between 70-100 to be manageable and productive of good results, of course not all movements compound, approx 2/3 compound movements. Ensure adequate to additional calories if this is your approach, these sets and volumes are enormous consumers of energy so I'd recommend remaining in a positive caloric surplus for the duration of a program like this, most likely you'll gain muscle mass and possibly lose fat for only a small net gain, and you should be able to shed some extra fat through increasing your general energy consumption levels in the time after this program in order to get to a slightly lower body weight but the advantage of the strength gained should be emphasised over the minor increase in fat during a strength and conditioning cycle such as this. Cool video, hope it goes to serve servicemen and women well.
Actually aiming to be part of SOF in 3 years in my country, this helps a lot in knowing what are some good goals to reach to pass selection and further. Really appreciate the fact the video is clear and precise, not diverging in 1000 sections. Great work and thanks again
yes
Your initial assessment of 150 lb / 5'10'' guys being able to smoke the standard PT tests but not perform under weight is completely accurate. I was one of those people. My sweet spot is right around 175 lbs, 11% body fat.
The workout routine seems appropriate, but the # of sets seems low for building muscle on someone lacking. I would just add another set or some accessory exercises that support your performance with the big lifts (bench/squat/dead lift). Love the weighted dips and pullups - I wish I saw more people doing these. Every man should be able to bench at least 225.
Done walking with burgen on buddy and did body weight , but also it’s a mind set biggest of all , although my selection especially the 100lbs mile load carry was eye opener on a road to a telephone box and back honking
I simply want to be functionally fit. This is great stuff.
I used to be a mega meat head, then I realized my weaknesses. I might be able to bench a lot and run fast, but my legs and back weren’t very strong. I’m also understanding how to avoid injury and optimize performance because of things like this. Thank you. Also, went from 150, to about 170 during this time. 5’8
using this to train for my fire fighter CPAT, can crush minimum requirements but moving hard for reccomended+
DL: 485 x2
Max hold farmer: 510@ 10 secs
Back squat: 465x1
OHP: 185
Bench: 315 x4
Run time: 12:30 2 mile 37:45 5-mile
These are my personal PR’s for the last cycle of training I completed. Still feeling underprepared.
Great numbers. Your 5-mile time is significantly slower than I would expect based on your 2-mile time though. This is most common with candidates with a poor aerobic base.
@@SOFPrepCoach absolutely. This cycle is heavily focused on improving just that. Doing a lot more long runs with intervals at faster paces. I can hold eight minutes all day, but below seven minutes, I start to gas. Hired a long distance coach to assist with programming and technique. Thanks for responding and recommendations!
@@jefejeffwell1113 how old are you mate?
@@artyomslavinki 34
🔥 Numbs bro. Your shredded too I’m assuming?
Happy New year
Long life and prosperity
I plan on going into 18x after college, I'm a couple months from my first year. Just today, I decided to start preparing by walking 1 hour with 40 pounds on my back. I won't lie it was challenging, but I'm happy I did it. And I look forward to improving myself even more during the next four years. Thanks for the awesome tips, helps put stuff like this in perspective and makes goal setting easier.
Make sure you switch terrain also. I was out there
@@superxxsonic9539 just to be clear, would you recommend switching between terrain, like flat/uneven surfaces? Like walking on the grass one day, then the road the next? Where I’m at, verticality is non-negotiable so I’m guaranteed to get that practice.
Focus on complete uneven terrain that includes sand, dirt, etc. you will hardly have an uneven surface to run and walk on. I was there for PSYOPS. Ask me anything you want at anytime
@@superxxsonic9539 Thank you for clarifying, I’ll forget about walking on the road and instead focus on dirt (and rocks where possible) like you said. Unfortunately, sand isn’t as common as dirt is in my area.
Nonetheless, thank you again for clarifying and I’ll be sure to ask any questions I might have. Thanks in advance, I appreciate the help.
@@abdu8359 no problem. Also, ruck a lot of hills. It only gets harder as the days go by in selection.
dang, 150# @ 5'10(ish) almost perfectly describes me lol (recently hit 160#). Maybe i've focused calisthenics too much; I do 95 pushups in 2:00 min, 70 sit ups, 25 pullups, and 10 min 1.5 mi. Thanks for the info and routine
Dude we have almost the same exact numbers lol good stuff, but yeah I’m gonna focus more on actual strength now cause we obviously have a foundation already made.
What do you recommend doing on Wednesdays using this program? Cardio, calisthenic circuit, ruck?
Too old for special forces but I do want to get into that type of shape though. Gained 6 pounds since I broke my collarbone.
Great video routine is well rounded do you have any routines you suggest for firefighters or would following these routines be good enough
No specific recommendations for firefighters. The routine in the video is applicable
Ok thanks
If i were to do this program, when would I do rucks/running?
I haven’t heard back from you guys yet for my 1 on 1 coaching. I sent the request last week. Please reach out to me as im prepping for selection.
Are these strength standards 1 rep maxes or should we be doing them for sets of lets say 3x5 or 3x8?
Don't forget about your 1RM curl. You don't get the girls without the curls. Nah, but seriously. If you focus on the lifts that they stated you will be fine. With all lifts, runs, rucks, etc, make sure you learn good form to prevent injury. If you already have good form with decent weight throw in some volume with a little less weight and work on mobility for those movements. Turkish get ups are awesome. It simulates when you have to get up after falling down a hill with a ruck on. Listen to your entire body. Do your feet/ankles hurt? Find out why. Are your shoulders tightening up during your run? Find out why. There are hundreds of professional runners, lifters, etc. who do free youtube videos on all of the problems. It's great to be learning now a days. Not even 15yrs ago these resources were not nearly as accessible. Good luck to those who wish to enlist. Rah.
great wake up call
Weighted lunges and long runs with weight on your bag. If you want it that bad you will pass, it’s all in your head.
im 15 and im interested in joining the military I play rugby and wrestle and im curious what i can start doing training wise to better myself
Day 1 carido 2. Cardio 3. Full body lift 4. Rest 5. Impulse 6. Cardio 7. Cardio
Cardio everyday best advice I have ever gotten.
@@JonitTaskForce2 Mixing up cardio and strength training and strength endurance is also good, it made my rucks easier, to deal with it, still training though I need to overachieve before enlisting.
I’m stuck at a 255 conventional deadlift. But I’m also 5’11, 135 and a female. I think I need to bulk
Ita crazy you say these shpuld he the standards because ive been both the fast runner that can sort of carry weight and ive been the heavy lifter that cant run at different times. Guess i need to find that strong middle
If you're going to SFAS then get as big and strong as possible while being able to pass the pt test and gates.
Why is that?
@gustavoarteaga4027 because, as long as you're passing the gates, ie. Pt test, runs, rucks, obstacle course you're good to go to get to land nav week. Land nav is just walking for hours on end with a ruck. As long as you pass that, you'll go on to Team week. Team week is when selection really happens. Until that point, there are so many people that they don't know you from the rest. You're literally just a number. In Team week they'll observe everything you do and don't do. Also. Team week is simply moving heavy ass shit from point A to B all day long. With there only being 3 timed run events and 2 timed rucks. Which one do you think is more important? Cardio or sheer stregnth?
The answer is both. That's why I say, be a big as physically possible while being able to pass gate week. If you're fast as fuck but small, it doesn't matter. Because Team week will literally break you. And if you're big and strong, but can't pass the gates it doesn't matter either. At the end of the day the guys who are a little slower but more durable and strong have a higher chance of getting selected. That was my experience the 2x I went.
My stats were:
5'9" 208lb.
37min 5 mile
13 min 2mile.
2:45 12mile ruck
Nothing impressive, but I crushed team week and that's what got me selected.
@@blazegulizack okay the 3 timed runs at SF selection how long are they? And what are the phases in selection I’ve never really gained knowledge on how it is and what to expect like everyone does about buds since it’s known what there training is like. Thanks
I just do push pull legs and run 4x a week. Pushes tendons towards limit too hopefully strengthen them
Does that schedule work well for you cause I also do that push pull legs routine and run couple days a week although I am gonna increase my running more eventually but if I were to enlist it wouldn't be for at least another year anyways and would go for rangers 1st
@@isaachendricks6612 Its different for everybody. Id say just push as hard as you can without getting injuries. If you do have sore tendons or shin splints or something, just take the week off. You end up progressing more after you heal than you would if you ride that injury for like a month
@@isaachendricks6612
I do pretty much the same although i tweaked it around my weakspots
Monday: Chest Triceps + long run
Tuesday: Back Biceps + short run
Wednesday: Legs
Thursday: Shoulder Triceps + short run
Friday: Back Bicpes + short run
Saturday: Rucking minimum 12 miles/20 km
Sunday: interval run
I got strong legs but my back is a weakspot, therefor i train back 2x and legs 1x. Also you dont need to train legs hard 2x if you run almost everyday. Most importantly recover smart and eat healthy.
Why is the recomended bench press amount lower than the minimum?
The physical beast is the favorite amongst his teammates… until the team has to do a breakout drill into a 4K movement to a helicopter LZ and he’s the designated casualty.
Well you still love him but he gets called a fatty when he’s being evaluated!!
psychological strength training every day
🔥🔥🔥
Are those strength training numbers for deadlift, bench etc just for one rep or for multiple reps? And how many reps of each if so?
usually strength numbers are for a one rep max
Is the squat depth a power lifting depth of below 90° or an Olympic lifting depth of calf to hamstring?
As deep as you can go safely
how would you guys plan your runs around these workouts?
im thinking a week on week off approach, week 1 do four gym days and two running days, week 2 do four running days and two gym days, then repeat.
Can you do this but for running/rucking. Or can you explain how you would Incorporate those in this program?
Yes, we'll be releasing detailed videos on running and rucking.
@@SOFPrepCoach really want this video! Thanks 🙏🙏🙏🙏🙏🙏
Looking forward for this videos.
It’s taken a while but a video will be out in the next week
What would you suggest to use for training for the ruck (building up weight) and overall long distance training.
There are a handful of good videos on ruck improvement. Generally, progress with that slowly, ruck maybe once a week, twice if you're really able to. Increase the weight slowly, and maybe stagger your rucks each week between shorter distance / heavy weight, and longer distance / lesser weight. Try to reach a baseline of 35 lbs, 12 miles, faster than 17:30 min/mi pace (but aim for
@@jamesb.russell2942 thanks man this is super helpfull. I want to go seals and I know this is a big part of BUDS
Would this be viable for RECON and MARSOC as well?
Recons MART, RTAP & BRC is all about being an incredibly strong runner and extremely comfortable in the water doing brick treads, underwater crossovers and bobs.
This would be more viable for someone attending MARSOCs a&s and ITC; you always have a ruck on your back and spend less time in the water.
I'm not in the army yet but I'm curious do you have time to do weight training while on active duty, and are there weight gyms at most bases?
Yes there is time, and yes there are gyms on base.
Simply put.......lift heavy shit up and run far/fast.
Questions?
Is a guy with a 185lb deadlift(probably trap bar at that) really a special forces candidate? Jebus Keyrice, I'm a 54 year old man, 5'9" 155 lbs and that's a going through the motions warm up. I would expect these guys to pull AT LEAST 2X bodyweight like falling off a log.
Trap bar is much much easier than a normal deadlift.
If I follow this program should I do cardio on Wed. And Sat.?
Monday, Wednesday, Thursday, Saturday is what I typically program for my athletes
315lb just once? lol I'm a supper skinny guy with a fat belly but this is pretty easy. My weak point was always running+pullups
Pretty sure 150lbs is standard for SAS?
Nice. Can you make a better list . The list is good , just need it on one page so people can screen shot. Also , seems like alot of leg excercise. Are you sure its not overworked?
I don’t know about how much lifting is required. Maybe some? Not sure what lifts would benefit. Now you need to be able to do push-ups, and pull ups. If you go to p company for the parachute regiment you will carry a log for days or seal training carrying a RB for a good while. But frankly, in the UK I will wager that very few candidates for the Parachute Regiment have done any weight training in preparation for the log. General upper body strength is probably 5% of any selection. General lower body is maybe 10%. Cardio is probably 20%. The remaining 65% is mental. Maybe more. You need to be fit as fuck, but you will break at some point. What happens then is what really matters. Do you cave in on yourself or do you push through the quit variable. The other thing today is your online presence and background/psych evaluation. Nobody talks about those do they? You could be the fittest person in the world, but everyone thinks that the psych evaluation is a hiccup. No, no no. I actually wrote out a question instead of this explanation but deleted it because it doesn’t need to be out there and it would not be appropriate for TH-cam. The questions are crazy and there is always a correct answer. Good luck to this younger generation, lol.
Do you have a school for this
kettlebells...swings..
why
@@pissedpajamas5718it’s great for abs, and obliques if you add a twist, but for other muscle groups there are better exercises
@@pissedpajamas5718posterior chain strength(helps with rocking, rocking is harsh on lower back. But deadlifts are fine too)
@@pissedpajamas5718rucking*
@@pissedpajamas5718because Joe Rogan says so
is this really enough to prepare for SFAS? these workouts seem to easy for me
EDIT: I'm 30 years old, 6'1", 177lbs, played soccer my whole life including at the collegiate level, train martial arts, and run 5x a week. my PT limits are:
53 pushups in 2mins
60 situps in 2mins
I don't know my exact 2mile time but it isn't good enough
I want to start OSUT in 6-9 months. Trying to figure out the best way to reach max PT levels (80 pushups/situps, 2 mile run lightning fast)
to increase your push ups and sit ups do them everyday (not joking)
2 miles you wanna do interval/sprints workouts 1-2x a week and medium to long distance 3x a week at a slow pace (60-70% max)
Starting with similar stats at 5’6. Planning on going next year at 29.
Biggest shock to me as someone with zero military experience was rucking. Started with a 35lbs ruck for 90 minutes which destroyed me physically and mentally. Now I’m up to a 60lbs ruck for 2 hours and working my way up to 4 hours but that’s taken me ~3 months.
From what I’ve read you want to be able to get a 12 mile, 35pound ruck in ~2h30m, which seems impossible right now, but with you being taller it’ll be an easier go. To get used to just having that weight on my frame I’ve begun to wear a 60pound ruck when grabbing groceries or commuting (I live in NYC so I’m not just walking it to my car).
Definitely do not underestimate rucking. Other than that definitely train for max strength, endurance, and mobility. Last thing you want is to be medically dropped and mobility (specifically knee and ankle) helps train your joints.
@@ExtraRice365 when you're doing push ups and situps you're increasing the endurance of the muscle fibers. you are also trying to make your nervous systems get use to the movement (greasing the groove). At first your muscle will be sore but if you push through you WILL see results. A workout plan for pushups would look like this. Monday:200 Tuesday 200, Wedsday 100 thursday 100, and friday 200. Weekends will be your recovery
If you want to do more pushups and you're not bench pressing you're doing it the hard way
@@bryanscle5431 benching heavy=does not ALWAYS mean better push ups. It can help but doing push ups everyday is a more effective way.
Anyone knows what's the Ranger batallion cut off age? I know green berets is either 32 or 35. What about the 75th?
No age cut off as long as you pass regiment standards
Cut off standards are around 39 or 40.
why are the weighted pullups on the lower day? that placement confuses me a bit unless for muscular endurance?
The back is a big muscle group, so we throw in some extra work on lower days. Splitting up the volume across more days means you get more quality work in
@@SOFPrepCoach thank you!
How is benching 165 weighing even 150 a “minimum”? Just a little bit of fitness knowledge tells you that you need to be able to do several sets of 10 with this weight to even do an adequate amount of push ups
4:23 how did you calculate these numbers?
Just benchmarks
6:35 * Jeff Caviler would like to know your location *
I am 37, weighing 225 lbs at 5'9
Today I did the following
3 x 4 Pull Ups on rings with added 30 lbs
3 x 10 Weighted Vest 45 lbs push ups
3 x 8 bodyweight dips
3 x 10 decline push ups
3 x 8 ez barbell curls with 85 lbs + 3 x 4 assisted pull ups
3 x 15 back extensions with 12 lbs
3 x 15 weighted leg raise with 10 lbs
3 x 15 goblet squats with weighted vest 80 lbs
3 x 4 bodyweight pull ups + 3 x 4 assisted pull ups
took me exactly 2h
how many reps
Can I switch the front squat in Thursday with a back squat?
Yes, front squats are included for a reason though. The upright posture is closer to the position while rucking and it requires more upper back strength.
@@SOFPrepCoach I see, thank you.
I will persevere then.
Why is squat 3-5 but bench 4-6
so how do i fit calisthenics and running into all these workouts
Video on this coming soon!
Any update coach?
@@theindependentamericanscho1462 i’ve been doing, lifting one day, cals the next day. When i get closer to selection i’m probably going to up my cals more, something like 4x a week
Basically all you gotta do is train like a football player
Are strength standards in 1repmax?
Yes, those strength standards are 1RM, not meant to be done for reps
Are the recommend strength standards 1 rep maxes?
Yes, more is better though as long as your cardio is good
I used to be a 170 lb soccer player who could run a 12:00 2 mile, but weak on all other standards.
Now I'm a 200 lb guy who crushes all the strength standards and can ruck 60 lbs like there's no tomorrow. But I can no longer run at a 6 minute mile pace.
This sucks, I’m 200 lbs and 6’3 but, genetically, I don’t think I will ever be able to get close to 400 pounds on deadlifts or squats.
@@seanl6478 Nah man you definitely will. You're blessed to be 6'3 and 200lbs I just think you need to be consistent with training and getting your protein and you might even need to bulk up a little (idk your situation so idk if youre skinny or what) but you can definitely get 400 pounds on deadlifts and squats if youre 200 and 6'3. You got this bro God bless
@@sethq1478 yeah I’m skinny, I need to work on “progressive overloading.” Once I figure out what that is. Thank you for the kind words! It is actually quite motivating reading that. Keep up your work too!
Size ...
but in your Traininbg there is no Cardio like Running
This is just a weight lifting program. Comprehensive videos are coming
What about recovery? This just looks like full body work 5 days a week.
It's an upper, lower split which includes additional back work on lower days. Frequency, volume, and exercise selection should each be adjusted to the needs of the individual.
@@SOFPrepCoach how would you incorporate aerobic/running work? Could you add it after the lifting? I saw the running work on the website and am curious how you could work it in to balance your training
@@zaner11b8 you should separate your cardio into a separate workout. Look up the interference effect.
@@zaner11b8 Do your cardio either after your workout or 2 hrs before your workout.
I lift 30 packs of BUD LIGHT All day long…
the weight training routine makes no sense
I’m one of the 5,10 142 pound guys (back then) that got through selection carrying my weight. It’s doable for sure. But you do put yourself at a disadvantage. The cadre are going to MAKE SURE you aren’t a liability and that means you’ll be carrying your ruck with the log AND the M249. Still did it with a “smile” but it ain’t fun. Eat your meat
I'm 5'7 and I'm like 155 but my max deadlift was 365 I refuse to believe that being 150 pounds means anything against you
That level of strength for 150 pounds is uncommon, you’re an outlier. Most 150 pound guys are a lot weaker than you
Being 150 @ 5,10 is different than being 150 @ 5,7. But what he was saying is be strong & have good cardio. Don't just be a 150lb guy who's only good @ cardio. If you're 150 and hit those standards than you're ready.
2023. WITH TODAY'S COD GENERATION ITS MORE LIKE 'weight losing' program. Just to even meet the minimum PT requirements.
Join CrossFit
You dont see many Gurkhas in the gym, they are small and can ruck march with capious amounts of weight on their back and run all day and night while lugging some tourist's gear up everest while on their time off lol
dumbbell farmer carry 100lbs each hand for 75yards is not the only i am not hitting.
Great work! Highly recommend throwing some grip work into calisthenics circuits
Overhead press my own bodyweight? Pfff, sure thing! Just let me get the bar up... *crack somewhere in the thpinal region*
That’s exactly what the average person says about rucking 12mi with 65lbs
@@SOFPrepCoach I bet they never had to run in a 20lbs vest. Sounds easy until you realize that it presses on your chest and will get you winded even if you're just walking
Hay bud I am 70 years old and put these young people to shame at the gym. I am only five foot five and 145 pounds of all muscle and my nickname is Rambo
Why is carrying things such a large part of special forces? Why do they need to be pack mules with guns?
they carry gear on them when they go places like their bags they wear on their back and front where they hold stuff like ammo and compasses and canteens and all that. I hope that helped answer your question I'm not too knowledgeable on the names for the gear, but its cause they have to carry that stuff when theyre walking around for a mission. God bless
I just accept the fact that I’m going to be a pack mule and full sending it
bull. if you're heavy you won't be fast, and muscle weighs quite a bit. A sumo wrestler can carry loads of weight, but cannot outrun a usain bolt in speed nor a kenyan marathoner in distance. Likewise the runners can't lift a sumo wrestler.
at first, you throw absolute crazy limit such as 5 miles in 30 minutes and then, with strenght you talk about weights that every 17 year old going to gym for a few months can lift... I lack some balance in that
Average 17 year old is not gonna squat 315 or bench 175 in a few months. You don’t know what your talking about.
If you can hit these standards easy than good for you, you have the strength down pat. The tricky part is maintaining it with the running/tucking/calisthenics/endurance/swimming……. Mental …. Etc, requirements
I suppose your program is good, but your voice is so annoying I couldn't get through the video.
Damn is this DEMANDING !! 😯😓😁🦾💪🇺🇸
My respect to all the service men of the United States. I know it's not easy. I'm 44 and now realize more than ever, if you abuse your body, you will pay for it later. You're putting more mileage on it, but you're doing it for an admirable cause