RUCK: A Challenging Adventure in Backpacking If you've never embarked on a hike with a backpack weighing 50+ lbs for many miles, the term "ruck" may be unfamiliar. The definition of ruck can be as simple as strolling with a backpack on a hike or as demanding as swiftly navigating rugged terrain with all your military gear. However, the key concept behind ruck, hump, or forced march is the act of carrying your gear from point A to point B in a backpack. You may be wondering, what exactly constitutes a ruck? How should you incorporate it into your workouts? Your question h ..read more

All roads to becoming a Navy SEAL, end at BUD/S - Basic Underwater Demolition / SEAL Training. There are many routes to get to sunny Coronado, California where BUD/S is located, but the only way to become a Navy SEAL is you have to finish BUD/S first. You have to get TO BUDS in order to get THROUGH BUDS - learn the difference.  Below are the several options SEAL wanna-be's struggle with and definitely should know before signing any paperwork with the Navy: First Option - Join the Navy by Enlisting... This is the route that will give you the best chance of attending SEAL training as ther ..read more

Bridging the Gap: How to Prepare Mentally and Physically for the BUD/S Physical Screening Test In preparation for any Special Operations training program, it is common to question whether you have what it takes to tough it out. The minimum standards for the BUD/S Physical Screening Test (PST) are a hot topic of discussion this week. The previously accepted minimum standards for the BUD/S Physical Screening Test (PST) required candidates to meet the following criteria, with the updated standards highlighted in red: -- Swim 500 yards. Maximum time allowed is 12 minutes, 30 seconds (12:30 ..read more

Running Programming is NOT One Size Fits All If you're looking to improve your running for military special ops training, you've come to the right place. Running is a vital component of the physical demands of special ops, and it's essential to be well-prepared for the variety of running challenges you'll face. First and foremost, mastering sprinting and agility is crucial for navigating the short obstacle courses you'll encounter during your training. Incorporate a mix of sprinting and agility drills into your training regimen to improve your speed, quickness, and coordination. Additionally ..read more

Running, Swimming, Lifting Athlete Defined (more clearly?) I received this question the other day. I realize I use a variety of terms that I thought go without explanation but let me give a few details when I use the terms "running athlete", "swimming athlete" or "strength/power athlete." All of these athlete types have inherent strengths and weaknesses. An undeveloped weaknesses will be exposed on the first day of spec ops training, basic training, police/fire academies too. In fact, your weakness will be your toughest event when going through any tactical fitness program. Ignore training yo ..read more

The Steps to Making It To and Through Selection: What You NEED to Know I can usually see the answer to this question when I ask a few questions of recruits / candidates who tell me they want to become a ________ special operator. If any of these issues below are you, you have more work ahead of you than you realize and may put yourself on a timeline that will not work for you: - When I ask you your fitness test scores and you do not know the test events or competitive standards.  - When you do not know your own PT scores, have not trained for it, do not know how to run, swim, etc...for t ..read more

4-6 More Weeks of Winter Lift Cycle or Start Spring Training? It Depends... You know the story of Groundhog Day. The groundhog comes out to assess the weather situation to determine if it will be an early Spring or 4-6 more weeks of Winter. That is what we are doing as well. Depending on the scores of various lifts, calisthenics, and cardio events, you may need to do a few more weeks of lifting or be ready to shift focus and get into more calisthenics/cardio-based training.  Depending on your goals, if you worked hard all winter to get stronger and more durable a ..read more

You Will Be Older Longer Than You Are Younger  Seems like a blink that I was on this field doing my first workouts as a Plebe at USNA. (now almost 40 yrs ago) Hey, OGs, who needs to get back on the fitness wagon? It's time to face the truth: you will be older longer than you were younger. But don't let that discourage you! It should motivate you to take control of your health and wellness NOW as you navigate this new phase of your life, or soon-to-be life - if you are lucky. I made this realization in my 40s and developed my Mobility Day and it has been life-changing e ..read more

What To Do When You Miss All or Some of Your Workout Often, life can get in the way of our best-made plans and affect things we want to do with our full efforts. When you run out of time and miss sections of your workout due to such occurrences, some rules can help you focus on what you need or find ways to make up for what you missed later. Here are some general guidelines to stay focused when everything else is working against you: - Learn how to prioritize and make up missed workouts, even when time and facilities are against you. - Discover the crucial components of your training plan and ..read more

Boost Your Water Confidence for Military Special Ops and Warfare Programs If you're looking to ace those rigorous military special ops and special warfare diving assessments and selection programs, you've got to build up your confidence in the water. One of the essential swim workouts for those aspiring to make the cut is to choose the drills that make you uneasy - it's key to push your comfort zone with these exercises. Here is what is looks like in circuit form: Repeat 5-10 times Tread 1 minute (no hands) - odd sets (1,3,5,7..) Tread 1 minute with weight in both hands - even sets (2,4,6,8 ..read more