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Old 11-24-2010, 10:08 AM   #10
Jarod Barker
Senior Member
Join Date: Jul 2008
Posts: 308

Originally Posted by Steve Shafley View Post
Talking to guys like Josh Everett is probably a good start.
Josh was a huge help getting me pointed in the right direction. More helpful than some of SEALs I've even talked to. He's a very knowledgeable coach.

Originally Posted by Don Stevenson View Post
Chad, the problem you are experiencing is very common in guys preparing for SF roles.

Without fail the ones who make it through are very mentally tough and willing to push themselves hard for log periods of time and while this is a major asset it can also be their achilles heel and drop out from overtraining is pretty common.

Over the past 5 years i've written programs for a number of guys who have made it into SF units and there are a few things I've learnt in the process.

1. Trying to write a detailed plan more than 4 weeks at a time is very difficult. When training volume is high you need constant monitoring of your workouts to ensure you are doing enough to progress but not so much that you end up overtrained, sick and injured. I typically write a broad outline plan in 8 week blocks and then write a detailed program for 3 weeks up and a week of back off followed by a progress test then another 3 on 1 off block.

2. Strength training needs to be relatively low volume and very simple. I typically program 4 days a week consisting of 2 workouts each performed twice. Each workout has 3 or at most 4 exercises. Typically it's a big lower body lift (squat, deadlift or O lift and their variations) a big upper body lift (BP, MP, heavy rows, weighted pullups) and a core stability drill like KB TGU, Windmill, back extensions etc. Working volume varies from 3x5 to 3x3 and loads are waved over the 8 weeks but not with a great deal of rigidity.

3. At the end of each strength workout I include a short metcon workout of no more than 20 minutes. Some are borrowed from Crossfit, others are interval workouts, either running or rowing. This is where we do most of our pushup/pullp/situp training.

4. Depending on the nature of the SF selection course the volume of running, marching and swimming gets varied but at a minimum would consist of one medium distance run (2-4 miles), one longer run (4-8 miles) and one pack march or 1-2 battle PT sessions. If swimming is a big part of the course then I'll cycle between the battle PT and swimming with more swimming on the deload weeks.

5. Juggling all of this does get a bit tricky so I always monitor feedback and if someone complains of excessive fatigue we drop the volume and intensity back straight away.

From your current level of fitness I'd estimate that it shouldn't take much more than 3-4 months to reach your goal numbers.

If you want an example of one of the programs i've written recently just shoot me a PM with your email address and I'll send it over.
Don, I'll definitely be sending you a PM. My mentality definitely works against me. I remember when a SWCC guy recommended to me that once a week I should put 165 pounds on a bar or in a pack and carry it for a mile. I did that every week just like he told me to, I got down to a 17 minute mile, and then I had to stop because I had so many stress fractures I could barely walk right. It's stupid things like that that are making me take a big step back and really consider what I need to do in order to prepare, stay healthy, and progress.

I've found the hardest part is juggling everything. I can definitely do any single modality by itself, but when I try to work on multiple things it just falls apart. I've always felt the hardest part of a training program is putting it all together.

Originally Posted by Andrew Wilson View Post
This is very interesting, have you checked out your ankle flexibility, and any degree of internal or external rolling of your foot while pushing off? Sounds like a definite biomechanical thing safe. if you have very inflexible ankles (raising up) the tibia gets pulled awkardly in impact and easily creates shin fractures

Yah man, I've actually been doing this for ten years (started at 14 as prodigy), so I've pretty much experienced the exact same thing, and shared that personality drive.
Andrew, you may be on to something. Just did a quick check right now, and my left ankle is noticeably less flexible than my right ankle. This very well may be the root of the problem.

Aside from that, I know I overpronate, and I have very low arches (bordering on flat feet). I've been going barefoot as much as possible for about 2 years now with very minimal improvement in my arches however. I think I need to put more focus into improving ankle flexibility and strengthening my arches.

I suppose I'm a lot like you, I've wanted to go SEAL every since I first heard about them at the age of 12. I didn't start preparing though until I finished college. At 14 I was too focused on hockey and girls to take anything else seriously, and in college, I had become focused on Marine Corps OCS, so that's what I spent my time preparing for. Now I realize not being selected for OCS was a blessing in disguise. Hopefully I'll dial in and do it right this time.
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