The ULTIMATE PROGRAM For SELECTION (SFAS, BUD/S, AFSW, RASP)
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- čas přidán 23. 06. 2024
- Learn how to develop the best training program for your special operations military course.
Check out my free programs - sofprepcoach.com/free-stuff/
0:00 - Introduction
0:51 - Selection is HARDER than ever
1:12 - Fitness Standards for Success
2:46 - Three Training Principles
4:05 - Benefits of Selection-Specific Training
4:40 - You Are Not Fit Enough
5:00 - Training 6+ Months from Selection
5:46 - Training 3-6 Months from Selection
6:17 - Training 2-3 Months from Selection
6:45 - Training 8 Weeks from Selection
6:28 - Don't make this mistake
7:13 - Strength Template + Endurance Template
8-Week Comprehensive Bullet Proof Workout Program - www.trainingpeaks.com/my-trai...
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The content of the video applies to all branches of the military and selection courses - Green Beret (SFAS), 75th Ranger Regiment (RASP), Navy SEALs, (BUD/S), Pararescue/CCT/SR (AFSW), and others. In it, you will learn from a seasoned special operations coach how to improve your running, rucking, and strength for special operations training.
Background Music Credit - Music by Conboy, / andrewconboy
Video Credit -
519SFG - Sport
Love your content, selection in 9 months. Your videos will definitely make a difference for me and increase my odds
Good luck, brotha
how is your performance now
Thank you that was what I was looking for
Pure gold
Would lovea vid on nutrition side of things in the special force. How they eat to fuel themselves on training days etc.
It's on the list
Thank you for this. I can finally go into my military Arc knowing that I don't planned to go, I just wanna be built like a army vet.
Thanks for all the great content, I used your CZcams and website content to create a fitness plan and got selected back in the March class. I’ve been following the same program since then, do you recommend anything different when training for the Q course?
i like to imagine out of the 376 viewiers many will make it into sf
Good luck man
I’d like that to.
What makes this program better than others? Socomathlete, 18a fitness, Build the elite etc
Just watched the whole SWCC doc last night
I’m applying for Seals and confident will crush BUDS. I wake up at 11 am, eat a burger for breakfast, take a nap after and go for my Play station to train. Around 4pm order a pizza and take a small nap. Connect Netflix and the go train more with my PlayStation until 3am. I repeat next day and will vary my diet with Cheetos and a veggie pizza. I’m ready to go…
Great video, but i have a question, martial arts training isnt important for becoming special forces soldier? Thanks for answer, appreciate the work you are doing!🔥
Thankyou for the info... For the lifts, should we be pushing each set to muscle failure? Also for the 12 mile ruck pace of 13 min, should that be a comfortable pace with no running, or is that the max effort goal. I appreciate your time.
Ruck pace varies by strength and cardio conditioning and leg length. I’m 6’0 and in decent running/ strength shape and can comfortably shuffle out a 12:00 ruck pace for 12 miles on relatively flat terrain.
Understood
I wouldn't push any barbell movements to complete failure. You can go to failure on calisthenics and machines though.
For the 12mi ruck I'd like to see a 15min/mile pace be comfortable in a speed walk. If you can do that, then you're in good shape
5:39 what are the boxes underneath the days? Like on Monday there’s a box below that says running etc. Does that mean i have to do that later in the day?
When you have 2 trainings per day, it is better to start with cardio training or with strenght training?
What are the sets and reps for the Monday exercises? 7:28
How much time should be between the lowerbody session on monday and the intervals(strengh template)?
Zero time
When you say 8 weeks out is it 8 weeks out of basic or 8 weeks out of the actual sof selection?
its 8 weeks before you go to SOF selection.
How to increase max strength and aerobic ability at the same time while they are two different kinds of competency?
Working on a video for this actually. Stay tuned
What about swimming? Could you put in a 30 - 45 min continues swim and build up to 6 max underwater swims once a week for example?
Good question. I actually have a swimming/water confidence master guide video coming out tomorrow
@@SOFPrepCoach Nice
Do you have any information regarding a meal plan or diet plan?
I've added this to the list for future videos
eat clean whole foods with a calorie surplus of 200-300 cals
So I hope your reading this (don’t mind the name the account is old) I myself am under 15 and not 100% sure I wanna go into special forces but definitely like this way of training so this is what I’m doing for strength I do not have access to a gym so I can’t bench press and all but what I will do is weighted dips (with weight things I have) weighted pull ups weighted pull ups and pike push ups and handstand push ups against the wall and those weighted (against the wall since I then can rely on strength more and less on balance I don’t need much) and core work and then for legs I will take 30-50 kg (I’m sure I can find that somehow) and do stair walks with it lunges and without weight things like sissy squats pistol squats atg split squats(for joints) and Nordic curls. This is for strength and for cardio running swimming and cycling is this good to prepare with overall raw strength and cardio needed for selection?
To add to this I’m already training normal calisthenics but I’m switching up for this way of training but I already have the foundation to start adding weight to pull ups and dips
Also I do low reps with weighted dips and pull ups and with the leg movements for raw strength but that’s obvious I think and ofc I will do some high rep but not much as I agree with you
Ok
What should someone who is 15 and can meet all the physical requirements to?
Play a high school sport and train to be the best
Damn, “overweight and running a 10 minute.” 10 minute mile is PR for me. 😅
Where do I make a request for us to discuss a training program that works for me?
The description
I must be doing something wrong because it takes me 20 minutes to run a mile and im overweight. And I
I feel a pinch in my shoulder every-time I squat. Does anyone have any recommendations? Or do you think i should just keep doing Bulgarians. Also with the 135 ohp is that a 1 rep max?
Try positioning your hands wider on the barbell. 135 is a solid 1 rep max, but keep striving for more
@@SOFPrepCoach thanks for the response, i OHP 135 for 6-7. I remember you said 155 is a good ohp. Is it still true
@@Kumar-ez6mdYes
@@SOFPrepCoach for 1 rep?
@@Kumar-ez6md Yes for 1RP Max
Im stuffed im 15 58 kg and 6ft lanky stick and want to join SF but cant gain weight and because of that I give up in weight training and I'm scared to do cardio because I will get even more skinner what do you suggest :Note I want to join UK Royal marines first before trying for SF IF I even get to Royal Marine standards.
"I cant gain weight" eat 16 oz of pasta with meat after every run & weight session. Preferably the meat be something fatty like tuna, sardines, merkerel or etc. Another tip, just keep eating please, eat even when youre full, eat even when you dont want too, then you'll gain weight.
Count calories using MyFitnessPal for 3 days just log what you eat and then add 1000 calories on top of that on
Need to get money
A basic 9-5 could cover a gym membership, dont be afraid to go to planet fitness either.
@@low-budgefudge2164 well i do live very near to a gym it is a small gym it doesnt have really free weights only medicine balls but i dont really need that to exercise im talking more about actually eating enough im underweight right now trying to get rid of some injuries also trying to get some more items i am still in a type of highschool right now at this moment in time
@@low-budgefudge2164 also trying to get supplements and i also need to get some stuff for selection too and more reasons but im not saying that im not just not preparing because i dont have a big amount of money i am still preparing
Can I also do the 6+ Month out if I have 8 years until selection?
Assuming you're under 18, train to be the best in your sport of choice.
@@SOFPrepCoach16, ok thank you
Bro how old are you?
@@ck1176 16
Look for the real deal Jake ZWEIG full of knowledge tells the truth
I can't apply it doesn't go through
What do you mean it doesn’t go through?
@@SOFPrepCoach I went to the first link and it asked for my email address and I put it in and it was saying that something was wrong and it wouldn't go through then something about a catcha or something popped up and I started reading that when I selected the link but I decided to go back to your link so that I can try to put in my Email address again
@@SOFPrepCoach I put in my Email address like it asked me to and it says failed to validate catcha please try again
@@SOFPrepCoachI've been training about everyday for about a month now and lost 27 pounds I weigh 330 as of now I have lost about 8 inches of my weist (stomach) and I do 300 sit-ups every day starting as of 2 weeks ago my sit-ups score is 65 in 2 minutes and I do pushups about 5 days out of the week I started doing what I can do from some advice a Jay a formal Green Beret From a video he put out and I do squats everyday 2 days I do about 100 I don't know I feel pretty strong but the army says that I weigh to much
To those watching please beware - there is nothing regarding the individuals background pushing this programming.
ArmySF Group20 help make the other program(they were credited in one of their videos) along side ArmySF & other SOF candidates that they trained giving them recommendations to add onto their programs. Seems fairly legit.
@@low-budgefudge2164 Currently there are only four commands with established human performance programs. Just a friendly FYI.
Army has one of these programs and it most certainly isn’t for SF.
Individual groups most certainly do not - having an individual group recommend programming is like getting a consensus from 5 random guys at golds gym on how to get larger biceps. It’s bro science at best.
To clarify, this channel is not affiliated with any branch of the military. The stats are sourced directly from the Army Research Institute, RAND, NATO, and other publicly available sources. The data have been applied directly with athletes I've coached, many of whom have gone on to be selected in different branches including SFAS