I've been a fitness Coach for almost 12 years and this is one of the most comprehensive videos on the web, from a functional fitness standpoint; this dude should be charging for this.
Hello Sir, I’m 24 and had been through Military Basic Training in France. I was motivated as fuck etc, but I was and I still a skinny guy because : We were doing sport 3 times a day, at the wake up we were doing a bit of push ups and shit, then going to run, before eating at 12, push ups and shit, and same at the end of the day. That was everysingle day, and I was in conventionnal Army. My Ltn was a young guy who just got out of school, and he was pushing us super hard. That kindda disgust me from sport, I mean I never been a sport guy and my first « fit life » experience was that, but in the video, the guy is saying that we are not suppose to do too much sport because of body fatigue, so that’s my question : Its not normal to stop at your physical limits everytime you do sport do we aggree on that ? I’m disgusted about sport, I even had to left the army because my right knee fucked up in 9 month ! We were running 7 kilometer then next day 11, then 7, then 11… And Friday was running 8kilometer in under ~40 minutes with boots and shit. For real that disgusted me from sport, I need to understand what the hell to do about sport, when people get out of sport they looking pretty good ! Everytime I finish sport, I’m like a zombie ! That ain’t normal !
@@platinum1640 Just do what they want you to do in selections. Eventually you will get good at them by doing them. It is that easy. Also, eat and stop being skinny.. None of these might sound serious to you because you are at that stage of life unfortunately but life is in its core, very simple. (I used to be a reserve officer in army, trained soldiers acively for about 9 months. So this is coming from experience).
Pro tip for everyone going out for a selection. Having been DS on several myself, your fitness should only be a part of your selection prep. The DS want to see how you handle situations, how you react and how you follow direction. Put some thought and effort into your mindset, outlook and team skills. You can be Hercules on Selection and not be selected. All SOF organizations are looking for thinking warriors, so keep your head up and your brain on. This video lays out the principles for physical prep perfectly. Just apply it to the type of unit that you are applying for. Most units push out selection prep guides. Sometimes they aren't very complete but it should show you what kinds of fitness they expect you to build and what the minimum requirements they expect from you will be. What your unit does (its tasks) really effects what kind of fitness you will need to build. SOF is not an easy job, pay attention to your recovery and rehab, I cant stress this enough. Preventable injuries put so many people out of selection and once in the stalls, you need to stay mission ready. Missing out on a tour because of an injury is heartbreaking! Good luck to everyone going out on a selection, its an unforgettable experience, enjoy it.
This guy is really bringing it home. Too many candidates tunnel-vision themselves by solely focusing on the fitness aspect only to overlook the emphasis SF/SOF units place on mental prowess and innate and developed character traits.
Your comment encourages me. I'm a thinker and at some points it seems my downfall. I'm glad to get a first person perspective. I'm realizing more and more that tendon and bone strength, flexibility, and mental strength against negative emotion and stressors are more important than strength training especially with SOPC before selection
@@crazydutchman8732 In my opinion, if you know it's what you want to do, its absolutely not too early to start preparing. You need to go in with your eyes open though. Some SOF units like their recruits to have some experience and look for maturity as a major component in their selection criteria. It doesn't mean younger Operators wont make it into these organizations but they wouldn't be the norm. I haven't served with that unit, so I'm not sure what their role is but we can generalize a bit using some American examples. Tier 1 units like CAG will be looking for more experienced soldiers and are more likely to give a limited number of attempts in the selection process. Others like the Rangers or Navy Seals will be more willing to take in less experienced members (again I'm generalizing). You will need to find out how many attempts you will have, will you need to serve for a few years in the regular military, or can you join from the reserve force, do they publish recruitment material that might be helpful (don't hold your breath here) . If the number of tries is unlimited, try out as soon as you can and learn from the experience, even if you don't make it on your first try. I hope this answers your question and feel free if you have any more.
@@Hawk2phreak really thanks for this! I’m planning on going to luchtmobiel (u can compare it with airborne and trough there I go to the commando’s (green barets) I want to get more experience first. You’re comment helpt a lot!
Overtraining is very god damn important. There is a limit to how fast you can improve, and your body has a limit. What gets the best results is hard, intelligent work with consistent training. Not always rushing like crazy, thats what got me injured and trust me when you injure yourself it slows the progress a whole lot.
Here is the secret to passing A&S in any branch. Functional fitness, body weight exercises, cardiovascular endurance, and the most important factor...the mental will to never quit, which you can learn to a certain extent, but it's also just innately in you or not. Once the mind goes, the body follows. These are good technical videos. Cheers and good luck
One of THE BEST VIDEOS that actually care about performance, nutrition, recovery and most importantly - overall functional progress of a human body. Thank you 🙏
only 6 minutes in and the video is so good. I started to workout 6 days a week when i decided i will enlist after uni and ever since i've come to the realization of just how complex the act of working out can be
Unexpectedly qualitative content!!! Worth every minute of watching. I assumed it would be some general info about special forces tests but this video was beyond all expectations!
What an outstanding video. I did a running coaching course for four days at considerable cost and didn't take away as much useful info as there is in this video!
I noticed swmming improved my breathing a lot, I guess being in the water out of breath trains lungs pretty well. Rucking in hard terrain in full gear is very interesting.
I have had an ex-teams guy suggest similar concepts. GREAT GREAT pointers for not only anyone going into selection for forces BUT general physical fitness. Can't wait to see your warm-up vid ; as mine is very important part of daily training.
Not looking for joining any troop again - but day to day life is stressfull and working as a business consultant is very challenging. Working on my physique and mental health is important. This video provided additional important info that I sure will consider including into my routines. Rucking will be the first one as alternative to running. Also I will include more unilateral exercises and mobility training. Good content that is well structured. Thank you!
Ich schaue das jetzt zum 5. mal .... und lerne immer wieder etwas neues dazu- Wahnsinn!!!!!!!!!!!!!!!!! (Weil ich davor ein einziges Detail nicht zu 100% kapiert habe)
Thank you very much, UF PRO people. I’ve watched this video once to catch your main idea, then I’ll watch it again to write them and implement it into my routine.
video was reassuring for me. ive been applying these concepts into my routine for about a year now with no research. So i wasnt really sure if i was just making shit up or not. started doing it cause i got really big and found my mass had little function in the real world and was more of a hindrance then anything.
Amazing video. Lots of proper knowledge. Very usable for anyone, but as a martial artist... this is basically a guide how to train as a martial artist.
Wow, this is amazingly structured and explained. I started strength and powerlifting first to build form, technique, full range of motion and strength. Hypertrophy training or volume training came easier as I practiced technique a lot to also help identify and work on my weak points and stabilizing muscles. The only issue I had to find out for myself was focusing too much on progressing linearly without full joint, tissue, and my cns recovery, that eventually lead to injury and temporarily joint issues. So recovery is just as important as well as learning to fire the correct muscle groups under load without taxing joints. Just need to add in the others to be like a special forces god. Mobility, functionality, strength, exposive, full range of motion, technique, This video is so freaking awesome, I use Renaissance Periodization as my go to for info just like this, and this hero confirmed it and made me think more about my training multi-dimensional instead of single-dimensional. I would think a crossfitter should have no problem with this physical condition selection.
6:10 I actually did this with pull ups. I worked as a PT and after each one or two patients I would do max reps pull ups. I started off with 10reps max and got to 15 reps within two weeks.
UF Pro, you need to make a clothing tops for these principals, it's so good and a reminder to leave the ego out the door. I keep coming back to listen to him talk, it's philosophy and music to my ears.
Great video!! Thanks!! I'm personally not looking to join any military branch, but just to recover my "youth" fitness, I'm 31 a bit overweight and feel like I'm 50. I'm going to use this for my starting point, wish me luck!
Yeah, you can do it! It is scientifically proven that people with asthma can improve their lung's capability with exercise. Most can experience an enormous alleviation. Over time, your body will also learn how to operate more efficiently. That's why Lance Armstrong for example has a resting heart rate of 34 b/m. Because his heart pumps more blood with less effort.
Dear UF Pro Team. Thank you for your amazing videos! Always nice to watch and a lot to learn from! Question: Is there more medic videos coming? That would be great :) Thank you for all your effort!
I'd love to see a full body routine implementing the stuff from this video Or maybe even a plan for an entire week with running/rucking More on the subject of running would be great But great video as always :)
Here let me save you the effort: Day 1 - Warmup, Jumping jacks and light stretch run 1-2 miles Pushups, pullups, situps, burpees, planks stretch and use foam roller Day 2 - Warmup, Jumping jacks and light stretch Ruck 1 mile pushups, pullups, situps, burpees, planks Ruck 1 mile Stretch and roll day 3 - Rest, refuel and stretch/foamroll Repeat and sprinkle in other exercises or increase as necessary. Do that and you'll be fit as hell. Once you're doing that, then start looking at programs to add to your workouts.
One of the biggest disadvantages of soldiers being excessively big, i.e. more of the bodybuilding physique is that their additional weight can have a huge impact on their team members if they're wounded. Imagine you have a soldier that is 210lbs and pack excluded he's also carrying another 20lbs on his body. Now that soldier has just taken a round through the hip, you're in very awkward terrain and you need to get that guy up and move him somewhere safe, quickly. It's not going to be easy.
@Kevin F Aye well said. Generally the bulky muscle houses seem to be the retired ones or private contractors although you do also see a lot of Americans with the bodybuilder physique too. You'll see it here and there, rarely elsewhere too but Americans in particular. Even from a really early age I've always thought to myself that must be so counter-productive relative to the niche advantages it actually provides.
If you're alone trying to move your wounded 210lb comrade how you're going to move them should be the least of your worries... playing advocate your 210lb buddy should be able to toss you over their shoulder and carry you out. Most team dudes I've met are over 200 lbs 🤷♂️
Outstanding! Make sure you are following an intelligently designed program that is periodized and addresses all of the plains of movement for maximum results. Are you currently following any specific programming?
@@optimalreadiness I plan on going into the army with a Option 40 contract (RASP Slot) . I have around a year to prepare myself before I enlist . My push-ups and pull-ups are not the best , same with my run time so what is the best method and improving my pt scores fast ? Any recommended routines I should follow ? Should I be going to the gym or can I just use my body weight to strengthen me? There’s a planet fitness near me but honestly I wouldn’t have a clue what to do at the gym .
@@phonkaddict2119 Good question, bro! You should definitely be focusing heavily on getting your Push-up, Pull-up, Sit-up, and Bar Dip numbers up. No need to engage in a robust barbell or gym-specific strength training routine. You want to be as fit as possible with a huge aerobic engine. You need to be running roughly 20-30 miles per week (build up to it) with an emphasis on getting your 2-Mile Timed Run under 13:00. I personally recommend a 2-Mile Run in under 13:00, a 5-Mile Run in around 35:00 (7-min mile pace), and a 6-Mile Ruck @ 50-60lb in roughly an hour without going all out. This type of military-specific conditioning is where you need to be to crush it for special operations. Take time and an intelligent program to make it happen. For your bodyweight exercise numbers: you need to be hitting 90 quality Push-ups/ Sit-ups in 2:00, 15 dead hang Pull-ups and roughly 30 Bar Dips in one set before hitting failure. This should give a solid gauge as to the type of readiness you will need for the strength endurance stuff. For programming, you can hit up Mountain Tactical Institute, SOFLETE, and or my personal training business Optimal Readiness for programming and coaching. Head over to my website (OptimalReadiness) for free training resources and also email me at metacfitness@gmail.com
@@optimalreadiness wow I’m far behind . I’m 17 and I recently started preparing and in the past I wasn’t really physically active so I’m going to need to work hard . My 1 mile PR is 11:17 , 2 mile is 20 to 24 minutes while my 5 mile is 1 hour and 7 mins. My push-ups in 2 mins are 30 , I can do like 60 or more sit-ups (feet held down) pull-ups is 10 but I think my form is wrong so it’s probably around 5 proper from pull-ups. Not sure how many dips I can do since I don’t have a dip bar at home but one at school so if I recall I could do like 2-4 . As you can tell my physical fitness is pretty low and I unfortunately only have around 10 months to get where I need to be , do you think it’s possible for me to reach the PT goal you listed in that amount of time ? I can try to run 5 miles every other day that I don’t work. (I have work and school which brings me home at 10:30 so I suppose I could run that late but I’ll run poorly , id also have to wake up at 6 in the morning so not a lot of sleep on those days ) Regarding rucking : I don’t have a rucksack or boots but I’ve been looking for a good used rucksack on websites and I’ve found a couple for 50$ and the model is a molle 2 ACU, not sure what boots to get tho and if it’s ok to get used ones or if I should buy new ones. Finally , what do you think I should do ? I desperately need to get fit but I’m not sure the best method of getting to that physical goal in 10 months . Im not sure the best method in increasing pull-ups ,push-ups, sit-ups and running faster and helping my endurance since I run out of breath before I get physically tired while running . I looked at your website and I’m not sure what routine I should use (free or costly) Do you recommend a routine from a certain website etc. Apparently you were a Navy Seal, that’s amazing and I have high respect for you . Sorry for the long comment I just have so much to ask and I’m desperately in need of assistance . Thank you
@@phonkaddict2119 Hello bud. Yes, your fitness is not yet on point for special operations but you do have time to get to a decent point. Ten months is not enough time to hit the performance metrics I outlined but you can gain an acceptable level of fitness but it will be hard and require some serious commitment on your end. First and foremost, you should NOT be rucking at this point. Just focus on getting your overall run volume to 20 miles per week in running shoes. Run roughly 4-5 days per week with 2-3 days off (walk on these days to help facilitate recovery). For calisthenics, start doing sub maximum effort sets of push-ups and pull-ups each day 5 days per week. Do Sit-ups in the morning and in the evening. For a scheduled training plan, create a FREE member profile on my website, download the App, and I will work with you through my Basic Training Program for FREE. This training plan will provide you the structure to get started. I hope this helps!
He was talking at a certain time in your combat career. You must didn't listen all way through cos he said extra weight help with added support from getting shot or accident so it's not useless.
What a fantastic video and useful for anyone doing any sport or training. I am a native English speaker and his vocabulary and descriptive speech is better than mine! Vielen Dank!
Raising core temperature through warm up being a good thing is a bit contested right now. It seems like it's a by-product rather than the goal of a warm-up. In fact research by Dr. Heller (name's Craig I think? I'm horrible with names) and his colleagues shows that lowering temperature (of course to a reasonable degree) drastically increases performance (as well as proves that it's not lack of atp that makes up stop the set but rather the high temperature within the muscle activating failsafes Other than imo some degree of plyometric training can be safely performed by experienced athletes without the help of a coach, but definitely not in wet grass and other adverse conditions. PS Very comprehensive and nicely structured video, I love your work. And surprising, considering that you're a gear brand!
The blue light thing is spot on. Just wondering too though. So I wear glasses, and the lens have a blue light filter, as well as most phones these days they have a 'night mode', would those help?
The blue light filter should help but Its also about just giving yourself some time between staring at a screen and trying to sleep. But I use blue light filters as well.
19:05 Did you say that the base for LSD training is 100 miles/week?! Can you clarify that? That sounds like something that needs to be built up over years, rather than as a base. Maybe I misunderstood
LSD training was designed for Marathon runners if Im not mistaken. So yes you wouldn’t expect a novice to start off with 100 miles but basically all your training will be running, pretty much 6-7 days a week, so thats about 15 miles a day at a slow speed. That explains the amount of injuries these guys have.
only thing i think is wrong is the sauna. i was watching a video that stan efferding made talking about a concoction of frutose dextrose and sodium. they also mentioned that they dont allow there athelets to use them(sauna's) bc when they do there water cuts for the weigh in's all there endurance is lost. something like that
Does this man have a program available to purchase, the amount of information in this video alone is amazing. Would love to see how he programs this over a 12 week period.
Oh man lol physical fitness is Maybe 10% of the requirement needed for US Special Operations. About 90% will be your own mental strength, and motivation. As a former Navy Special Warfare Operator 02-08. I saw many get pushed equally. The better shape you're in, it helps at the beginning, but as an instructor, we push everyone to their limits over and over. It's not a specific bar everyone crosses (persé). It's a mental breaking point. Typically that breaking point is found by pushing one to their physical limit. So no matter your fitness, you will be pushed passed this point over and over. If you're weak and pushing past that, the instructors will be satisfied and move to the next guy. Strong guys Typically DONT last because of many physical traits that weigh them down. You just need mental fitness to get through training like ours in the US. Also some smarts. You gotta be above and beyond at EVERYTHING. SF guys are not strong idiots. These guys are top of the food chain, alpha males. You'll get eaten alive, even in today's pink military if you're not an alpha or A-type personality. Not just in training, but in the fleet afterwards. I've seen many guys quit after training and one deployment.
@@jamesmason3506first, in the US, you just sign up for it. It's not really a selection process. There could be a long conversation about this, but you need to be strong willed, you need a motivation for doing it too. If you really want something you'll push hard to get it. It's hard in this case because you're going after something you don't know much about (daily life, etc). One way to train the mind for this would be to do some cardio to the point that you "think" you're done. Then immediately do 30% more of what you just did until you're "done" and can't go anymore, but then do another 30%. Do this again, and you've added 90% to your max capability. If instructors see this type of motivation and drive, you would be fine. You also need to have above average critical thinking while in mentally/physically weak states. Usually US Spec Forces/Operators are guys that are pretty sharp, self-motivated, A-type personalities, Alphas. Most of the people that make it, they were just brought up in a way that prepared them from childhood. If you're looking at this for a career. Good luck. Never ever quit, you will pass out here and there, possibly drown, but keep going. My thoughts were, "I can out perform that guy", and I kept saying that as there were only 5 of us left and we graduated as life long brothers.
I've been training hard! I guess I'm lucky growing up in an awful childhood. Mental toughness came naturally! It's very powerful to hear what you have said, God bless you.
I've been a fitness Coach for almost 12 years and this is one of the most comprehensive videos on the web, from a functional fitness standpoint; this dude should be charging for this.
as someone that is skinny and 16 how should i train in the gym for special forces, i have around 5 years of prep time
Hello Sir, I’m 24 and had been through Military Basic Training in France.
I was motivated as fuck etc, but I was and I still a skinny guy because :
We were doing sport 3 times a day, at the wake up we were doing a bit of push ups and shit, then going to run, before eating at 12, push ups and shit, and same at the end of the day.
That was everysingle day, and I was in conventionnal Army.
My Ltn was a young guy who just got out of school, and he was pushing us super hard.
That kindda disgust me from sport, I mean I never been a sport guy and my first « fit life » experience was that, but in the video, the guy is saying that we are not suppose to do too much sport because of body fatigue, so that’s my question :
Its not normal to stop at your physical limits everytime you do sport do we aggree on that ?
I’m disgusted about sport, I even had to left the army because my right knee fucked up in 9 month ! We were running 7 kilometer then next day 11, then 7, then 11… And Friday was running 8kilometer in under ~40 minutes with boots and shit.
For real that disgusted me from sport, I need to understand what the hell to do about sport, when people get out of sport they looking pretty good ! Everytime I finish sport, I’m like a zombie ! That ain’t normal !
@@platinum1640 you shouldn’t fight for the globalists anyways.
@@platinum1640 Just do what they want you to do in selections. Eventually you will get good at them by doing them. It is that easy.
Also, eat and stop being skinny.. None of these might sound serious to you because you are at that stage of life unfortunately but life is in its core, very simple. (I used to be a reserve officer in army, trained soldiers acively for about 9 months. So this is coming from experience).
@@JejeLaBricole420 Damn
Pro tip for everyone going out for a selection. Having been DS on several myself, your fitness should only be a part of your selection prep. The DS want to see how you handle situations, how you react and how you follow direction. Put some thought and effort into your mindset, outlook and team skills. You can be Hercules on Selection and not be selected. All SOF organizations are looking for thinking warriors, so keep your head up and your brain on. This video lays out the principles for physical prep perfectly. Just apply it to the type of unit that you are applying for. Most units push out selection prep guides. Sometimes they aren't very complete but it should show you what kinds of fitness they expect you to build and what the minimum requirements they expect from you will be. What your unit does (its tasks) really effects what kind of fitness you will need to build. SOF is not an easy job, pay attention to your recovery and rehab, I cant stress this enough. Preventable injuries put so many people out of selection and once in the stalls, you need to stay mission ready. Missing out on a tour because of an injury is heartbreaking! Good luck to everyone going out on a selection, its an unforgettable experience, enjoy it.
This guy is really bringing it home. Too many candidates tunnel-vision themselves by solely focusing on the fitness aspect only to overlook the emphasis SF/SOF units place on mental prowess and innate and developed character traits.
Your comment encourages me. I'm a thinker and at some points it seems my downfall. I'm glad to get a first person perspective. I'm realizing more and more that tendon and bone strength, flexibility, and mental strength against negative emotion and stressors are more important than strength training especially with SOPC before selection
I want to become a Dutch commando do you think 16 is a good age to start?
@@crazydutchman8732 In my opinion, if you know it's what you want to do, its absolutely not too early to start preparing. You need to go in with your eyes open though. Some SOF units like their recruits to have some experience and look for maturity as a major component in their selection criteria. It doesn't mean younger Operators wont make it into these organizations but they wouldn't be the norm. I haven't served with that unit, so I'm not sure what their role is but we can generalize a bit using some American examples. Tier 1 units like CAG will be looking for more experienced soldiers and are more likely to give a limited number of attempts in the selection process. Others like the Rangers or Navy Seals will be more willing to take in less experienced members (again I'm generalizing). You will need to find out how many attempts you will have, will you need to serve for a few years in the regular military, or can you join from the reserve force, do they publish recruitment material that might be helpful (don't hold your breath here) . If the number of tries is unlimited, try out as soon as you can and learn from the experience, even if you don't make it on your first try. I hope this answers your question and feel free if you have any more.
@@Hawk2phreak really thanks for this! I’m planning on going to luchtmobiel (u can compare it with airborne and trough there I go to the commando’s (green barets) I want to get more experience first. You’re comment helpt a lot!
As someone who's currently injured, seeing your athlete move in such a smooth way gives me a reason to not give up because it is possible.
Never out the fight
Same thing here buddy, tough i don't have a big injury, it still prevents me from running and leg workouts for a couple of months.
@@NBeaver-bx4yl hope you get well soon man
Check out Smash Werx. 🤙🏻
@@takeahike2993 The channel looks great man, thanks!
This should be shown in high school health class. What a concise explanation of human optimization
Overtraining is very god damn important. There is a limit to how fast you can improve, and your body has a limit. What gets the best results is hard, intelligent work with consistent training. Not always rushing like crazy, thats what got me injured and trust me when you injure yourself it slows the progress a whole lot.
Bro! You are spot-on, my friend. This is exactly what my fitness system is all about.
What if your starting a new 🥶
There are so many golden nuggets in this video. CrossFit back in early 2000 mirrored much of what he said.
Here is the secret to passing A&S in any branch. Functional fitness, body weight exercises, cardiovascular endurance, and the most important factor...the mental will to never quit, which you can learn to a certain extent, but it's also just innately in you or not. Once the mind goes, the body follows. These are good technical videos. Cheers and good luck
These videos are so well put together I don't know why they don't have millions of views
This is by far one of the best explanation on training I have seen on TH-cam.. thanks for sharing that !
Thank you for your response :) Subscribe to our newsletter on our website and be among the first to know when new content like this is available 😎🤙
One of THE BEST VIDEOS that actually care about performance, nutrition, recovery and most importantly - overall functional progress of a human body.
Thank you 🙏
The quality of this video is unreal, especially considering it's free content. Thank you Michael and UF PRO
TSAC here. This is an amazing and thorough synopsis of functional training and physical prep. Just excellent! Thanks for this.
What a great series of videos.. Congrats team UF PRO...
only 6 minutes in and the video is so good.
I started to workout 6 days a week when i decided i will enlist after uni and ever since i've come to the realization of just how complex the act of working out can be
Unexpectedly qualitative content!!! Worth every minute of watching. I assumed it would be some general info about special forces tests but this video was beyond all expectations!
Thanks for following us 😎🤙
This is so awesome. I've never heard anything like this.
I’ve looked for something this for many years. Thank you taking the time to share your insight and advice with these items.
What an outstanding video. I did a running coaching course for four days at considerable cost and didn't take away as much useful info as there is in this video!
This video is invaluable information trainers charge you $$$ for this
One best and profound clips about this specific theme I’ve ever seen on youtube ore anywhere else!
Props for your work, guys!
Best exercise video and it’s not even about bodybuilding themes. Two thumbs up 👍🏼 👍🏼
Its crazy how well put this video is! Full of sense and reason! instant subcription! Thanks for this piece of "perfect work"!
I noticed swmming improved my breathing a lot, I guess being in the water out of breath trains lungs pretty well.
Rucking in hard terrain in full gear is very interesting.
Yeah I need to swim more again 😅
It does help a lot
I have had an ex-teams guy suggest similar concepts. GREAT GREAT pointers for not only anyone going into selection for forces BUT general physical fitness. Can't wait to see your warm-up vid ; as mine is very important part of daily training.
Not looking for joining any troop again - but day to day life is stressfull and working as a business consultant is very challenging. Working on my physique and mental health is important. This video provided additional important info that I sure will consider including into my routines. Rucking will be the first one as alternative to running. Also I will include more unilateral exercises and mobility training.
Good content that is well structured. Thank you!
This content is amazing. This is like an sport science degree in 30 mins!
Amazing that one can get such great content for free on youtube. Thanks for this video 👍
Ich schaue das jetzt zum 5. mal .... und lerne immer wieder etwas neues dazu- Wahnsinn!!!!!!!!!!!!!!!!! (Weil ich davor ein einziges Detail nicht zu 100% kapiert habe)
Thank you very much, UF PRO people. I’ve watched this video once to catch your main idea, then I’ll watch it again to write them and implement it into my routine.
video was reassuring for me. ive been applying these concepts into my routine for about a year now with no research. So i wasnt really sure if i was just making shit up or not. started doing it cause i got really big and found my mass had little function in the real world and was more of a hindrance then anything.
This is the best, most thourough, well research training vid I've ever seen.
Amazing video. Lots of proper knowledge. Very usable for anyone, but as a martial artist... this is basically a guide how to train as a martial artist.
Damn that twisted ankle. I'm so pumped up to see the young dude running.
Most comprehensive series out there! Keep it up!
Wow, this is amazingly structured and explained. I started strength and powerlifting first to build form, technique, full range of motion and strength. Hypertrophy training or volume training came easier as I practiced technique a lot to also help identify and work on my weak points and stabilizing muscles. The only issue I had to find out for myself was focusing too much on progressing linearly without full joint, tissue, and my cns recovery, that eventually lead to injury and temporarily joint issues. So recovery is just as important as well as learning to fire the correct muscle groups under load without taxing joints. Just need to add in the others to be like a special forces god. Mobility, functionality, strength, exposive, full range of motion, technique, This video is so freaking awesome, I use Renaissance Periodization as my go to for info just like this, and this hero confirmed it and made me think more about my training multi-dimensional instead of single-dimensional. I would think a crossfitter should have no problem with this physical condition selection.
I Like to focus on my Movement a lot, especially the muscles i use and how theyre being used, this video just Hels me more Than before, thanks
6:10 I actually did this with pull ups. I worked as a PT and after each one or two patients I would do max reps pull ups. I started off with 10reps max and got to 15 reps within two weeks.
Excellent very high quality scientifically versed video. Appreciation from Papua New Guinea!
UF Pro, you need to make a clothing tops for these principals, it's so good and a reminder to leave the ego out the door. I keep coming back to listen to him talk, it's philosophy and music to my ears.
it is incredible that this is free content
Great video!! Thanks!! I'm personally not looking to join any military branch, but just to recover my "youth" fitness, I'm 31 a bit overweight and feel like I'm 50. I'm going to use this for my starting point, wish me luck!
Good to know things are changing, beacause this kind of approach is not a standard evev in SF community.
Most professional organizations will have their own training staff who are quite well educated. This is great content.
even though i have asthma, im still motivated to eventually reach military physical standards. 💪
You can do it man, hard work will always pay off.
Yeah, you can do it!
It is scientifically proven that people with asthma can improve their lung's capability with exercise.
Most can experience an enormous alleviation.
Over time, your body will also learn how to operate more efficiently. That's why Lance Armstrong for example has a resting heart rate of 34 b/m.
Because his heart pumps more blood with less effort.
YOU CAN DO IT
the most information packed video without any bs, thanks a lot 👍
Listening to this while doing full body and heavy workout was truly phenomenal. Love this video and cheers mate!
Best prep video for Elite fitness. Get ready with proper information first
Loved the Rippetoe quote!!!
"Library Mike"
Nothing more to say than thank you one more time.
Yeah its pretty difficult for me to stop talking once I get going...lol.
This is really detailed and excellent information, thank you. Very interesting and useful.
This is amazingly educational and interesting! Thank you for sharing this!
Rapaz, o cara manda manda muito. Sinceramente vídeo completíssimo. Abraços do Brasil!
This channel has some amazing content , thank you for this in depth guide.
This is the best video I’ve seen
Once this video got going, it became really good. Thank you.
Damn it🔥🔥
Just came from Gym now and got your excercise video😍
⭐⭐⭐⭐⭐⭐⭐⭐
Thnx UFPro ✨
Dear UF Pro Team. Thank you for your amazing videos! Always nice to watch and a lot to learn from! Question: Is there more medic videos coming? That would be great :) Thank you for all your effort!
Perfect practice makes perfect results. Simple.
I'd love to see a full body routine implementing the stuff from this video
Or maybe even a plan for an entire week with running/rucking
More on the subject of running would be great
But great video as always :)
There is a bit more coming in the next two episodes. If you look in the video description there is also a link to a download for a training plan.
@@project-archangel when u click the link, there's no actual place to download the plan
@@boris148 you have to subscribe to them via email and then they'll send you an email with the option to download the pdf
@@boris148 when you scroll down after klicking the link there is a place where you can enter your email address and they will send you the plan
Here let me save you the effort:
Day 1 -
Warmup, Jumping jacks and light stretch
run 1-2 miles
Pushups, pullups, situps, burpees, planks
stretch and use foam roller
Day 2 -
Warmup, Jumping jacks and light stretch
Ruck 1 mile
pushups, pullups, situps, burpees, planks
Ruck 1 mile
Stretch and roll
day 3 -
Rest, refuel and stretch/foamroll
Repeat and sprinkle in other exercises or increase as necessary.
Do that and you'll be fit as hell. Once you're doing that, then start looking at programs to add to your workouts.
don't get too big because in cqb your lats will expose you to next angles. I learned it the hard way!
no problems for me then lol
So you telling me that I can't be like Ajax on MK or Griggs on COD
@@rogerclarke4760 better not be, it is very hard to maneuver
8:50
@@dextergarner1286 lul
One of the biggest disadvantages of soldiers being excessively big, i.e. more of the bodybuilding physique is that their additional weight can have a huge impact on their team members if they're wounded. Imagine you have a soldier that is 210lbs and pack excluded he's also carrying another 20lbs on his body. Now that soldier has just taken a round through the hip, you're in very awkward terrain and you need to get that guy up and move him somewhere safe, quickly. It's not going to be easy.
@Kevin F Aye well said. Generally the bulky muscle houses seem to be the retired ones or private contractors although you do also see a lot of Americans with the bodybuilder physique too. You'll see it here and there, rarely elsewhere too but Americans in particular. Even from a really early age I've always thought to myself that must be so counter-productive relative to the niche advantages it actually provides.
If you're alone trying to move your wounded 210lb comrade how you're going to move them should be the least of your worries... playing advocate your 210lb buddy should be able to toss you over their shoulder and carry you out. Most team dudes I've met are over 200 lbs 🤷♂️
I think this is my new favorite channel
Thanks for following us 😎🤙
i need to watch this one more time and take notes... great video🙌
This video is amazing; currently training in prep for Army BCT
Outstanding! Make sure you are following an intelligently designed program that is periodized and addresses all of the plains of movement for maximum results. Are you currently following any specific programming?
@@optimalreadiness I plan on going into the army with a Option 40 contract (RASP Slot) . I have around a year to prepare myself before I enlist . My push-ups and pull-ups are not the best , same with my run time so what is the best method and improving my pt scores fast ?
Any recommended routines I should follow ? Should I be going to the gym or can I just use my body weight to strengthen me?
There’s a planet fitness near me but honestly I wouldn’t have a clue what to do at the gym .
@@phonkaddict2119 Good question, bro! You should definitely be focusing heavily on getting your Push-up, Pull-up, Sit-up, and Bar Dip numbers up. No need to engage in a robust barbell or gym-specific strength training routine.
You want to be as fit as possible with a huge aerobic engine. You need to be running roughly 20-30 miles per week (build up to it) with an emphasis on getting your 2-Mile Timed Run under 13:00. I personally recommend a 2-Mile Run in under 13:00, a 5-Mile Run in around 35:00 (7-min mile pace), and a 6-Mile Ruck @ 50-60lb in roughly an hour without going all out. This type of military-specific conditioning is where you need to be to crush it for special operations. Take time and an intelligent program to make it happen.
For your bodyweight exercise numbers: you need to be hitting 90 quality Push-ups/ Sit-ups in 2:00, 15 dead hang Pull-ups and roughly 30 Bar Dips in one set before hitting failure. This should give a solid gauge as to the type of readiness you will need for the strength endurance stuff.
For programming, you can hit up Mountain Tactical Institute, SOFLETE, and or my personal training business Optimal Readiness for programming and coaching. Head over to my website (OptimalReadiness) for free training resources and also email me at metacfitness@gmail.com
@@optimalreadiness wow I’m far behind . I’m 17 and I recently started preparing and in the past I wasn’t really physically active so I’m going to need to work hard .
My 1 mile PR is 11:17 , 2 mile is 20 to 24 minutes while my 5 mile is 1 hour and 7 mins.
My push-ups in 2 mins are 30 , I can do like 60 or more sit-ups (feet held down) pull-ups is 10 but I think my form is wrong so it’s probably around 5 proper from pull-ups. Not sure how many dips I can do since I don’t have a dip bar at home but one at school so if I recall I could do like 2-4 .
As you can tell my physical fitness is pretty low and I unfortunately only have around 10 months to get where I need to be , do you think it’s possible for me to reach the PT goal you listed in that amount of time ? I can try to run 5 miles every other day that I don’t work.
(I have work and school which brings me home at 10:30 so I suppose I could run that late but I’ll run poorly , id also have to wake up at 6 in the morning so not a lot of sleep on those days )
Regarding rucking : I don’t have a rucksack or boots but I’ve been looking for a good used rucksack on websites and I’ve found a couple for 50$ and the model is a molle 2 ACU, not sure what boots to get tho and if it’s ok to get used ones or if I should buy new ones.
Finally , what do you think I should do ? I desperately need to get fit but I’m not sure the best method of getting to that physical goal in 10 months . Im not sure the best method in increasing pull-ups ,push-ups, sit-ups and running faster and helping my endurance since I run out of breath before I get physically tired while running . I looked at your website and I’m not sure what routine I should use (free or costly) Do you recommend a routine from a certain website etc.
Apparently you were a Navy Seal, that’s amazing and I have high respect for you .
Sorry for the long comment I just have so much to ask and I’m desperately in need of assistance . Thank you
@@phonkaddict2119 Hello bud. Yes, your fitness is not yet on point for special operations but you do have time to get to a decent point. Ten months is not enough time to hit the performance metrics I outlined but you can gain an acceptable level of fitness but it will be hard and require some serious commitment on your end.
First and foremost, you should NOT be rucking at this point. Just focus on getting your overall run volume to 20 miles per week in running shoes. Run roughly 4-5 days per week with 2-3 days off (walk on these days to help facilitate recovery).
For calisthenics, start doing sub maximum effort sets of push-ups and pull-ups each day 5 days per week. Do Sit-ups in the morning and in the evening. For a scheduled training plan, create a FREE member profile on my website, download the App, and I will work with you through my Basic Training Program for FREE. This training plan will provide you the structure to get started. I hope this helps!
Most important concept: Try to reach another galaxy even though YOU KNOW it's impossible. But by aiming that high you might actually reach the moon!
19:11 "Instead we're going to focus on H.I.I.T.!" Next scene, Guy completely gives it away on the bicycle xD - made my day ^^
We told him he only has to do half the Tabata for the video, but he insisted of doing it all 8x20 sec. Great effort!
@@project-archangel nur die harten kommen in den Garten! 😜
I really do love what he says at 8:33 !. Extra weight is useless.
He was talking at a certain time in your combat career.
You must didn't listen all way through cos he said extra weight help with added support from getting shot or accident so it's not useless.
What a fantastic video and useful for anyone doing any sport or training. I am a native English speaker and his vocabulary and descriptive speech is better than mine! Vielen Dank!
Literally love all of your videos...
This is such a well done video!
verry helpfull video great advice thank you
Incredible video. Very insightful.
what a great channel subscribed
Love you guys, exactly what i need right now.
Raising core temperature through warm up being a good thing is a bit contested right now. It seems like it's a by-product rather than the goal of a warm-up. In fact research by Dr. Heller (name's Craig I think? I'm horrible with names) and his colleagues shows that lowering temperature (of course to a reasonable degree) drastically increases performance (as well as proves that it's not lack of atp that makes up stop the set but rather the high temperature within the muscle activating failsafes
Other than imo some degree of plyometric training can be safely performed by experienced athletes without the help of a coach, but definitely not in wet grass and other adverse conditions.
PS Very comprehensive and nicely structured video, I love your work. And surprising, considering that you're a gear brand!
interesting
The blue light thing is spot on. Just wondering too though. So I wear glasses, and the lens have a blue light filter, as well as most phones these days they have a 'night mode', would those help?
The blue light filter should help but Its also about just giving yourself some time between staring at a screen and trying to sleep. But I use blue light filters as well.
Really good series thank you.
Greetings from Turkey 🇹🇷
Wow thank you for this free professional advice
Best training vid I've ever seen on TH-cam 💎 Thanks guys ✌
Outstanding video for sure.
Another outstanding video.
This is really informative and useful
19:05
Did you say that the base for LSD training is 100 miles/week?! Can you clarify that? That sounds like something that needs to be built up over years, rather than as a base. Maybe I misunderstood
LSD training was designed for Marathon runners if Im not mistaken. So yes you wouldn’t expect a novice to start off with 100 miles but basically all your training will be running, pretty much 6-7 days a week, so thats about 15 miles a day at a slow speed. That explains the amount of injuries these guys have.
This is such a great video 👍🏽
super detailed!
27:15 the thing is. i cant take naps. if i want to take a 30 minute nap, i sleep for 10 hours
So well put together! What font is used in the video? I love it!
only thing i think is wrong is the sauna. i was watching a video that stan efferding made talking about a concoction of frutose dextrose and sodium. they also mentioned that they dont allow there athelets to use them(sauna's) bc when they do there water cuts for the weigh in's all there endurance is lost. something like that
There is a difference between using the sauna to cut weight through water loss and using it for regeneration so I would disagree.
@@project-archangel hmm that makes since. thanks
I'm glad he mention Pat😜
combat sports would be great for training too right?
(boxing, wrestling, mma, etc)
Yes
This is gold!
Shirts are dope. I go back to size XS and will get some. :D
Thanks for the advices and are you also planning to release a workout videos?
If they don’t, Nick Koumalatsos at Agoge training has great Marine Raider Prep and ruck training.
They said in the end that it will be the next video
Does this man have a program available to purchase, the amount of information in this video alone is amazing. Would love to see how he programs this over a 12 week period.
Oh man lol physical fitness is Maybe 10% of the requirement needed for US Special Operations. About 90% will be your own mental strength, and motivation.
As a former Navy Special Warfare Operator 02-08. I saw many get pushed equally. The better shape you're in, it helps at the beginning, but as an instructor, we push everyone to their limits over and over. It's not a specific bar everyone crosses (persé). It's a mental breaking point. Typically that breaking point is found by pushing one to their physical limit. So no matter your fitness, you will be pushed passed this point over and over. If you're weak and pushing past that, the instructors will be satisfied and move to the next guy. Strong guys Typically DONT last because of many physical traits that weigh them down. You just need mental fitness to get through training like ours in the US. Also some smarts. You gotta be above and beyond at EVERYTHING. SF guys are not strong idiots. These guys are top of the food chain, alpha males. You'll get eaten alive, even in today's pink military if you're not an alpha or A-type personality. Not just in training, but in the fleet afterwards. I've seen many guys quit after training and one deployment.
How would you suggest to mentally train for selection?
@@jamesmason3506first, in the US, you just sign up for it. It's not really a selection process. There could be a long conversation about this, but you need to be strong willed, you need a motivation for doing it too. If you really want something you'll push hard to get it. It's hard in this case because you're going after something you don't know much about (daily life, etc). One way to train the mind for this would be to do some cardio to the point that you "think" you're done. Then immediately do 30% more of what you just did until you're "done" and can't go anymore, but then do another 30%. Do this again, and you've added 90% to your max capability. If instructors see this type of motivation and drive, you would be fine. You also need to have above average critical thinking while in mentally/physically weak states. Usually US Spec Forces/Operators are guys that are pretty sharp, self-motivated, A-type personalities, Alphas. Most of the people that make it, they were just brought up in a way that prepared them from childhood. If you're looking at this for a career. Good luck. Never ever quit, you will pass out here and there, possibly drown, but keep going. My thoughts were, "I can out perform that guy", and I kept saying that as there were only 5 of us left and we graduated as life long brothers.
I've been training hard! I guess I'm lucky growing up in an awful childhood. Mental toughness came naturally! It's very powerful to hear what you have said, God bless you.
this video is incredible useful
PLEASE CAN I HAVE THIS VIDEO IN FRENCH VERSION I LOVE IT. PLEASE
amazing video
Thank you so much !
Man that Striker X combat shirt looks comfy af
Im honestly just aspiring to be a military pilot, currently a flight instructor and I would like to be fit to get me ahead of the game.