SEALs...

[nuclearsailor]

I purchased SS 8 months ago, and I have been following it religiously since. I LOVE it! I don't follow the Texas method exactly, as I throw in one or two auxiliary exercises, but it's still very close. Mark, I do not need to tell you what a badass you are. SS is just awesome!

I am about to sign-up in the Navy's officer program, and I am aiming to become a Navy SEAL. The physical fitness test is incredibly rigorous and demanding. To be competitive, I'll need to run 1.5 miles in under 9 minutes, swim 500 yards in 8 minutes, complete a minimum of 100 (or more) push-ups in 2 minutes, complete a minimum of 100 (or more) sit-ups in 2 minutes, and complete a minimum of 20 chin-ups (or more).

Now, these are not the official minimums, but the minimums I will need in order to be competitive with the other recruits. I don't think anyone will dispute that the situations SEALs are involved are highly volatile and dangerous, and as such, they need to be a peak physical fitness. I don't think anyone would question the physical fitness of a Navy SEAL. In that sense, I am very excited about my new direction.

However, I don't want to give up SS, but I can't figure out where SS would fit in with what will obviously have to be a totally revamped training program. For example, I can't see how squatting 3x5's will help me achieve any of my goals above.

I have enjoyed SS too much to give it up, so I am hoping you will be able to shed some light on how SS would help in achieving the above Navy SEAL fitness requirements?

Thank you.

[Mark Rippetoe]

Have you tested yourself against the requirements to see where you are? Wouldn't it be funny if you were already pretty close?

[nuclearsailor]

Well, funny story. I run a 9 minute mile, and I haven't ran in years. Not nearly fast enough to be competitive, but not bad for just starting out. I thank SS for that. The sit-ups get tough, as do the push-ups. Around 75, it feels as if my chest is on fire and about to tear out through my skin.

Obviously, 3x5 probably won't cut it anymore, as my endurance isn't nearly there, yet.

I've started interval cardio training to get my time up. I walk slowly for 30 seconds, and then I sprint my ass off for 1 minute. Eventually, the goal is close the gaps until I'm at where I need to be.

Also, I made a mistake in my original post. I said that I had to complete 20 or more chin-ups, and actually, I must complete 20 or more pull-ups (no kipping allowed obviously).

Anyway, I was thinking I would try a 3x12 program with 45 second rests between sets. Maybe even a 5x12 program, considering that I will need some fairly hardcore endurance to make it through BUD/S. I would keep the same exercises, obviously; squat, press, deadlift, bench, and of course pull-ups and chin-ups.

What is your opinion of such a program to build endurance for training, and if the program I've outlined above is dog crap, then could you point me in the right direction of a better program?

Thank you.

[Mark Rippetoe]

What is your bodyweight?

[nuclearsailor]

I am 5'10", 180 lbs.

Deadlift: 315 lbs. (1x5)
Squat: 275 lbs (3x5)
Press: 155 lbs (3x5)
Bench: 225 lbs (3x5)
Chin-ups: 3x12 using own body weight
Pull-ups: 3x8 using own body weight

[unochamp1]

Coach,

I have a somewhat related comment/question. I've been on your program a while and decided to try a little metcon the other day. I figured I'd jog for 5 minutes to warm up and then do Tabata sprints. Well the 5 minute jog left me pretty fatigued (surprisingly fatigued) and I only did 2 minutes of sprints instead of 4. I remember that when I was doing high-rep/short-rest bodybuilding splits and decided to go for a run, my endurance was great even if I hadn't run for months. It seems not be the case anymore. Can this be somehow related to the chart in your book that shows:

Low Reps/Long Rest/Strength <------------>High Reps/Short Rest/Endurance

In other words, doing barbell work at the endurance level will translate into other forms of endurance? Interestingly enough, in the intro to Jim Wendler's 5/3/1 book he also talks about how when he reached his peak powerlifting performance, he wasn't "able to tie my shoes without turning red" or "walk down the street without losing my breath." But based on your comments to the prospective SEAL you believe low rep/heavy barbell work will help him run fast as well. Can you point out where my error lies?

And by the way, you probably don't care, but Mr. Wendler speaks very highly of you at around the 5:30 mark:

http://www.youtube.com/watch?v=kZOAN940Hr0&feature=related

[Mark Rippetoe]

At your height and bodyweight with these numbers, I'd say that you can get done what you need to by going to a 2x/week strength program and a 2x/week hard endurance schedule that incorporates running and swimming at high intensity. Meaning that you probably have a pretty good strength base for what you want to do, you don't want to lose it, but you are going to have to incorporate some training for your test.


But based on your comments to the prospective SEAL you believe low rep/heavy barbell work will help him run fast as well. Can you point out where my error lies?

And by the way, you probably don't care, but Mr. Wendler speaks very highly of you at around the 5:30 mark:

Your error lies in assuming that, in the absence of adequate strength and muscular bodyweight, which the OP seems to have, an increase in strength will not contribute to endurance, which it most certainly does. And 5s are the best way to get that strength, which is why they comprise most of our programming for athletes at that level of training advancement.

And I do appreciate very much Jim's kind words. We have since that video was made met in person, and I am proud to call him a friend.

[nuclearsailor]

Thank you for the insights, Mark.

However, I have been given a new problem. I have to lose about 10-15 pounds in addition to everything else mentioned.

I'm at the top end of allowable weight for my height. Special ops tend to put a premium on being lighter and durable. It was highly advised to me by a current SEAL that the recruiter had call me that I needed to drop the weight before training.

From what I understand, BUD/S training consists of around 16-18 hours of non-stop physical activity. Hell Week kicks it up to about 20-21 hours of non-stop physical activity.

I know there's no realistic way to train for any of that.

The SEAL I spoke to suggested training sessions that were significantly longer in duration. He suggested dropping the gym and spending as much time as I can outside training, no matter what the weather. He suggested spending 60%-65% of any 24 hour time period outside training, day or night. Basically, he advised that if I can't run 10 miles, perform 600 push-ups, sit-ups, etc. all back-to-back in one day, every day of the week, then I'm not ready for the SEALs.

I understand most of this goes against what your generally teach. BUD/S is more about super-human levels of muscular endurance and how many times your heart can beat in a single minute (or sometimes second!) before you die of a heart attack.

SS is such a badass program that I know it'll work, even if heavily modified, for this sort of training. Given that I also need to lose 10-15 lbs, should I incorporate anything else into the advice you gave me above?

Thank you.

[Mark Rippetoe]

I hope you understand that your statement here: SS is such a badass program that I know it'll work, even if heavily modified, for this sort of training. is wrong. I don't train SEALs. The Navy does. It's good that you're stronger, but if you want to be a SEAL do what the SEALs tell you to do.

[Spud]

It's not the size of the dog in the fight, it's the size of the fight in the dog;)

they are looking to get rid of the quiters, dont be a quiter. After 24 years of goverment service (military, Leo) I get lots of people come to me and ask about military training usually tell them to "fuck off" and find out what the they have to do to pass the initial recruit tests and when they have to come back and see me. the ones that come back I am usually more than happy to help because it means that they had the brain power and the will to find out what was required, the ones that ask a second question and dont walk off usually get left with a smirk. When you get to boot camp it will not matter how fit you are because the trainer is going to ream you another arsehole, to see what you are made of. you could be the fittest member of the pack but not have the right mental make up to secure a place (NOT SAYING YOU DON'T HAVE) so keep your strength levels up build your endurance base up and dont peak at the time of selection leave a little in reserve that you can pull out on the day, if you end up puking your ring up all day but not quiting you will be looked on better than a guy that turns up does well but does not give 100%. hit the weights train out side and go and enjoy:rolleyes: good luck mate I think your mad personally which may actually help. cheers Spud;)

[Polynomial]

I think it's helpful to remember one key fact from Practical Programming: the specificity of adaptation. Since you know what goes on during Hell Week, you might be able to find similar exercises that allow you to be slightly more prepared. The only other thing that I can think of is getting your VO2Max up through sprints or whatever works best. Oh, and developing callouses wherever they normally tend to form for new recruits...

[cowpuncher]

Hey Coach, pardon the interruption, and if it's out of line, I apologize, but I can speak kinda-sorta directly to the sailor's question.

I'm not a SEAL, and don't play one on TV, BUT have spent considerably amounts of time training with them, while serving in the Army's Ranger Regiment and Special Forces.

The SEAL, and Coach Ripp, are both correct. You BETTER be able to do 600-1000 push-ups every day. Not all at once necessarily though. Set yourself a goal of doing 100 push-upsx10 per day. And with the other exercises. Having a strong bench WILL help with that goal, although it's not solely the answer.

You do need to be able to run fast and far. Set a goal of a 6 minute mile. That's really not all that hard, even if you're not a runner. I know guys who lift heavier than you do, but can still do a 5min mile. Work on running 3 days a week, and 400M intervals the other 3 days a week.

Strength is critically important at BUD/S, as it is in any special operations unit. Endurance is critically important at BUD/S, as it is in any special operations unit. Strength-Endurance is the MOST critical though.

Add sprint intervals to your strength training program. (not your running program). 20x40-100M with a 30-60 second rest interval would be a good START.

Get used to humping a ruck. The one weakness we noted as cherry Ranger privates about the Team guys was....The fuckers couldn't hump a ruck.

As far as sleep deprivation, you just can't train for it. Theoretically, you could go, each week, and not sleep for a 72 hour period. You'd break your body down though, and it wouldn't get you any more prepared.

The sleep deprivation is what makes BUD/S and Hell Week specifically, such a gut-check. Just get into the best shape you can, make sure you can meet or exceed the initial reqs, and never quit. Seriously, just eliminate the words, "I" and "quit" from your vocabulary.

P.S. I have it on good authority that looking out for the interests of your boat crew will get you a long way towards earning your trident also.

[DSC]

I'm surprised no-one has told nuclearsailor to do CrossFit. You got running, rowing, lifting, pressing, pulling, pushupping, and a long etc. It'll get you in shape faster than anything you've seen in your life. You'll suffer some lessening of strength but it will get you where you need to be fore your SEAL tryouts. Once in you can go back to SS no problems.

Am I right or am I wrong Coach?


Diego

[Mark Rippetoe]

I'm quite sure he's already been told that, probably several times.

[JLascek]

The CrossFit Journal had some (written) articles come out a few years ago about prepping special forces guys. I read it about a year ago, but some of you may find it interesting. Look in the Military/LEO section on the journal.

I'm not a SEAL, but I've trained with a SEAL who was in worse shape than you are now. It seems like being a tough bastard is what helps the most.

With that being said, I don't see how training ALL the time before you actually get there will actually be better than any alternative. I liken this to the endurance athlete method of training -- they typically go long, and then go some more. When they want to change up a variable of training, they typically go longer.

I'll never understand what a SEAL goes through in BUD/S, but as someone who spends a lot of time teaching and thinking about this stuff, it would seem like a person would want to go into it with the highest capacity possible -- strength and metabolically. Longer calisthenics-based workouts are your friends.

I'd shift from doing shorter running repeats in met-cons (around 400 meters) to longer distances (800 meter repeats) as the date nears. Sprinkling in some longer distance stuff once every week or so would be useful. A workout like "Murph" has typically been used in training for this kind of stuff.

And just because you'll be going non-stop at BUD/S doesn't mean you forsake rest in training. The aim should still be stress --> recover --> adaptation, and rest is a vital part of that.

If I were coaching you, I'd have you do two strength days and three met-con type days (longer in nature for previously discussed reasons). Probably take the weekend off. Doing this sort of thing will probably bring your bodyweight down, so I'd have you stick to a paleo-type deal.

I have another idea about how to program it (something I've used on a group of people before), but this post is a bit long. If anyone is interested then just make a post asking me.

[tikuane]

Jlascek, I'm sure I'm not the only one interested in your ideas on this.

OP, I would guess getting your body used to the impact being on your feet A LOT would be useful. I don't think strength training will cover that base completely. Always feel beat up when I get back into racquetball. Just my .02.