6 Habits to DOMINATE Selection

Learn the six crucial habits of successful special operations candidates to get in shape, recover faster, and get selected at SFAS, RASP, BUD/S, or A&S)

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Discover the top six habits that set apart successful candidates for elite military selection (Green Beret, Ranger, Navy SEAL, Marine Corps, Air Force PJ/CCT/SR) with a comprehensive guide, detailing actionable steps for optimal physical and mental preparation. These steps will be valuable whether you are a civilian, active duty, or in the reserves/guard.

[SOFPrepCoach]

Which habit you’re not doing is holding you back most?

[CorySwole]

I needed this video today. I've been slacking recently and got complacent and comfortable. Thank you for this.

[untitledname]

As someone that was in the Marines and never took it seriously. I have started training this same way with this same mentality. I’ve been out for 10 years now and last year I was 250 pounds of fat slow disgustingness and after staying consistent. I am now 200 pounds of solid muscle and I am stronger and faster now than when I was a young dumb Marine that just wanted to chase tail, drink, and fight without putting in the hard work. Stay motivated, stay focused, and stay consistent gents and you will achieve your goals.

[CuseCi]

For me it is consistency and progressive overload, which I find to be closely linked. If you get knocked off #1, it is easy to get stuck starting over at the same weight and intensity over and over.

[MistahLogi]

Going 75th soon, this has a ton of value. Big thanks

[Rascal-of-War]

A big struggle no one talks about overcoming is what to do when you feel getting selected is almost impossible.

As a civilian I was a lot more optimistic about the possibility. However in a basic infantry unit I've gained perspective on how hard it can actually be, through seeing how switched on you need to be if you want to just be an effective infanteer.
You also realise how little fitness plays into being an SF operator and how important quick thinking and emotional discipline are in the job role. Developing fitness is relatively straight forward.
Developing your personality is way harder.

Sorry if this comes off as needpessly synical, but to anyone reading, be prepared to be tested on a cognitive level as well as physical. And dont let struggle in that domain kill your motivation

[spacebrainer]

I really appreciate how you are one of the only people who is realistic about injuries in the SOF prep advice community. Most advice you see is 'Get hard and work out untill you break'. This kind of advice sound 'cool' but can do more harm than good, especially for running. I personally had a bad case of shin splints which delayed my training schedule by years. Now I'm slowly starting to run again but had I followed a less 'hardcore' schedule from the start, I could have been running marathons by now.
If you don't have a solid base, don't go all-in from the start!

[HeyMikeyLikesIt]

I did the recommended 8 week training program that’s in the SFAS Training Guide…..3 times. Each time I added more weight and distances. Went to selection, I had no problems, no injuries. At the ends of my training, I should have added more weight, and rucked 3-4 times a day. If you get the TREK, you will Land Nav more than 20 miles, in 3-4 days. I went in 2003, my trek was just under 90 kilometers……also, I should have used training aids…like 5 gallon water cans, log, drag sleds….etc, to prepare for Teamweek. nutrition….if you’re already in the military, eat at the messhall. If you try to eat too clean, high protein shakes, creating, beet juice, Smurf water……when you get to selection, you won’t have that anymore, and you will crash. You will get messhall milk, or watered down koolaid in 6 oz paper cups. Get in the messhall now, grab a large spoon, eat, and get the hell out in 15 minutes, then use the rest of your lunch break to workout…. do push ups and pull-ups, climb ropes. Nasty Nick has 4 -6 rope climbs, start climbing ropes. Run on a track using the outside lanes, keep your time….. you get to Bragg and you may use a 400 meter track or a 400 yard track, or maybe run around some weird track that they have that is 2 1/2 laps. Or maybe a 1 mile down and back on an improve road or a dirt road, you never know what you’ll get practice all of them. In selection, you’re going to workout (run or ruck), eat breakfast, workout (Land Nav or classes)eat lunch, workout (run or ruck) and eat dinner….then sit in classes all night to keep you awake. I went to selection at 32 years old, and finished the Q course at 34…… it can be done. You need to start working out 3 times a day…..up your calorie intake and Stay hydrated.

[alexhetzer]

That’s what we call good quality, you’re making a lot of people stronger! Thanks

[Dei-wwym]

I have used to walk/ruck with a 10-15 lb bag to the gym and back home. This took 12-14 miles altogether. During my time at the gym I used personal training sessions to get stronger for personal records. I resurfaced a 255 squat, a 315 deadlift and a 225 bench press. I also snatch squatted a 45 lb and 5 lbs on each side each for a set of 3 reps. I have my physical tomorrow at MEPS. I just want to keep myself in shape.

[Schrodingers_kid]

Actually needed the burnout advice
Not really trying to get into military, but rather have a lot of work to do and this advice is helpful even outside of physical training.
Delayed gratification is cool and all, but you do need it to keep moving, so it's better to spread it equally than all at once, but somewhere down the line.
Sometimes it just sucks that you've been working for 4 months without breaks already and there's 2 more, even more difficult, months ahead of you, before you reach your reward

[TheNickdut]

Thanks! im just gonna role play David Goggins

[endlessentertainmentgaming]

Hey, im 15 and want to go into the army under an 18x contract. Right now i can do 60 pushups run a 6:25 mile and im not a great swimmer. I started lifting weights about a week ago, i have lifted in the past but its been a few months and i have been doing home workouts. I dont diet much other then just making sure what i eat is fairly healthy. I definitely need to work on my sleep schedule but I consistently get 8 hours a night. Any tips for me specifically? Workouts, training tips of insight?

[OMT]

I've gotta say...never mind training for SF. these tips are just great advice for every one.

[buggyscards]

My personal tip with shin splints, run barefoot on grass to improve your lower leg strength. Let the foot flex in its most natural state and build strength around the ankle, Achilles, calf, etc.

[voislavilic]

Schedule and rest but learning from my mistakes. Just learned you gotta have crazy strong grip.

[soundless]

I started my conditioning this month but already got distracted.

My work out was simply:
100 Pushups
100 Squats
100 Sit-ups

But after watching this video, I believe there must be a few changes.

From now on I'm going to perform
1, 000 Pushups every Monday (If I Can't Do This Then I'll Plank for an hour)
1, 000 Squats every Tuesday (If I can't do this then I'll hold a wall squat for an hour)
1, 000 Sit-ups every Wednesday (If I don't do this then I'll do 1, 000 Jumping Jacks)
Thursday - Friday I will perform isometric training for 1-5 Hours
Saturday is Cardio Day (My Stamina Is Much Worse Than An Elderly Woman In Her 80s)
Sunday is resting Day

If this is too simple give me some suggestions.
I'll start again Saturday March 9th 2024
Will be using my previous workout till Monday March 11th.

[Qualltoxy]

Can you do a video on how to train cardio without losing muscle?

[johnlasseigne]

To get sleep. Try the silent prayer from Jesse Lee Peterson. Soldiers have alot on their minds. Not only do they have to get mental ready for dangers of combat, but they have to think about get their briefing information right, not wasting time during planning etc. This technique will allow to to bypass all that.

[mag]

Hey man you probably don’t remember me cause this is YouTube but awhile back and I mean awhile I asked you a few questions regarding running volume and stuff.

Long story short I ran too many hard miles and hurt myself pretty badly. I know what went wrong. I was running my 800s wayyyu faster than mile pace and that really ruined me.

I ended up doing a hypertrophy cycle for about 2-3 months. Went from 165ish to 180 and still gaining. Will probably find homeostasis in my next cycle around 185 5’9 btw.

I started doing tactical barbell green and I’m at my last month of base building. I’ve brought my squat to 310, dead to 375 bench to 205. In this last month I hope to hit my 405 dead 330 squat and 225 bench if not oh well, but last month I put 35 pounds on all my 1rms.

Anyways after this last meso of basebuilding I plan on going into the second stage of the training to focus on my running.

It’s about a 16wrek program but I’m gonna cut it short a little because there’s an ultra I want to run during the summer and the peak volume isn’t enough and the taper wouldn’t be great but I got that figured out. My biggest question is revolving around concurrent strength. With this plan I will be going from 3 times hard lifting a week to two and won’t really be going past my 85% 1rm for 3-5. I think it’s fine but eventually the plan wants you to move into strength endurance and cuts out weight lifting. This seems like a horrible plan. I was considering either A) doing Peggy hill sessions once a week for 60-120 for extra hill work and my strength endurance B) not worry about strength endurance because the way that endurance and maximal strength are related or C) just adding a 3rd strength session for the week in form of a calisthenics 30ish minute superset. Would love to get your feedback here thanks!