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Old 11-16-2007, 09:53 AM   #1
John McBrien
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Special Forces Selection Training

I was searching on Google for more information about members of the SOF community that employ CrossFit and I stumbled across this article written by the CrossFit San Diego affiliate. It's a quick read. Enjoy.

http://www.crossfitsandiego.com/SPEC...SSELECTION.pdf (WFS)
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Old 11-17-2007, 09:35 AM   #2
Mike Deavers
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Re: Special Forces Selection Training

Good article, thanks
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Old 11-17-2007, 11:15 AM   #3
Eddie Clark
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Re: Special Forces Selection Training

That's a pretty decent article. If I were to come up with a plan that is pretty close to what I would come up with. The only thing that I would add is a bunch of farmer's walks with heavy weight whenever and where ever possible. From my experience grip, in many events, became an issue for a lot of guys. I had heard this from others before I went. So I incorporated farmer's walks into my workouts. I went to selection before CrossFit so my workouts were of the iso-bodybuilder-kind So basically I would walk around the gym after every exercise set with 80# dumbells. Boy would I get some looks. But when I got to selection the farmer's walk was probably the most beneficial exercise next to rucking that I did to prepare.
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Old 11-17-2007, 03:49 PM   #4
Trevor Thompson
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Re: Special Forces Selection Training

This is close to what i have been doing to prepair for BUD/s
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Old 11-19-2007, 04:31 PM   #5
Gabriel Chapman
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Re: Special Forces Selection Training

Trevor:

BUD/s was/is fun, I wish they had Crossfit back when I was gearing up to go through, my injuries probably wouldn't have materialized.
Some unsolicited advice if you want it:

I'd suggest lots and lots of forearm and grip work. The O-course will kill your arms if you have not been working them for a long time. IBS overhead carries will tear up your hands and burn out your forearms as well. Lots of grasping, tugging, pulling all with a focal point of the forearm will come to bear during evolutions, its the one thing you don't necessarily expect, and I think it sneaks up on a lot of people.

If you can lean up, do so. All the bulky guys had trouble, our best performers were the guys who were about 160-180.
Also, dont bother swimming unless you are doing sidestroke, you will never use any other stroke in training for the most part (at least thats the way it was in 1990 when I went through the program). Make sure you can master the 50 and 100 meter underwater swim well before you go into training. Practice your drown proofing techniques as well. It holds a lot of people back believe it or not.

One more thing, I don't know what kind of boots they use now. When I went through we were using the standard issue jungles. If they still use those, do yourself a favor, rip out the soles, and take out the metal foil and the metal shank that runs up the center (put in to avoid punctures post-vietnam) and buy a good set of padded sole inserts. Invest in protecting your feet regardless of the cost, because they will be the one part of your body that takes the most amount of punishment, especially during Hellweek. You don't want your feet to hold you back or get you rolled.

A few non-physical related items. Learn how to clean, and I mean down to the molecular level. It will save you a ton of trips to the beach.

Instructors love treats so something that is not forbidden, but strategically placed on inspection days may buy you a break, or draw attention away from a problem area, but don't over do it. Don't keep treats that can easily be poured out on your floor on inspection days (milk and cereal make for a messy floor). Oh and I know this is a point of contention, but don't keep a whole truckload of porno available. I've seen some instructors flip through it as a diversion, I've seen others get ****ed. And god knows how PC the military has become since the 90's.

Take your inspection uniforms to the cleaners, and always get mega starch. Don't even bother trying to iron your own inspection set of greens. Keep a set of greens just for inspection days, they need to be pristine, if you can score a second set of boots just for inspection days do it.

Eat. I know it sounds silly, but youíre going to be hungry. On a typical day, Iíd eat 3 meals at the chowhall, a pizza around 7pm and possibly a box of donuts. I still lost weight. You will be burning around 10k calories a day, and in order to stay healthy you need to feed.

The old rule goes, if youíre not cheating, youíre not trying. Itís true. I know of boat crews that cut through the golf course during around the world and scored a major reward for doing so. Iíve also heard of crews who got busted and paid for it. Goon squad is not where you want to be, but cheating is generally respected if you are clever, donít make it blatantly obvious, and donít whine when you get caught. Remember though, the guys training you know all the tricks, so donít want to get caught.

Good luck, itís a great ride and if you can make it through it will defiantly change your life, but keep in mind its not the end of the world if you donít make it too. Lots of people have gone before you. If you have any questions drop me a line, Iíll be happy to answer them. Though much has changed since my days in, some things never change.
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Old 11-19-2007, 09:24 PM   #6
John McBrien
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Re: Special Forces Selection Training

Trevor, how is training going by the way? When will you actually be enlisting and reporting for BUD/s?
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Old 11-19-2007, 11:52 PM   #7
Trevor Thompson
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Re: Special Forces Selection Training

Thanks for the information Gabriel, i know the effort it takes to sit down and write down all of that for somebody whom you do not even know, thank you very much. The boots they have issued now by the way, are Bates 924's, i have a pair and they are great (basically a boot upper with a soft sole hiking bottom) much MUCH better than Panama soled Jungles. I am an avid climber and grip nut, maybe it was fortuitous that i enjoy Captains of Crush grippers, and rock climbing. The swimming is going great i can do the 500yd in Side Stroke in 9:07 at the best for the PST and around 8:45 if it was just all out, not doing any test after that. That 50m underwater swim was a hurdle a while back and i think it was mainly mental, you have A LOT of air in your lungs you just need to realize it. I posted my PST scores from last saturday on the Tesimonials page by the by.

John, the training is going great, i leave next monday the 26th for Basic Training, that will put me in a March/May BUD/s-Indoc class.

Thanks ya'll
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Old 11-20-2007, 11:14 AM   #8
James Reynolds
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Re: Special Forces Selection Training

Good luck, Trevor
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Old 11-21-2007, 08:07 PM   #9
Barry Cooper
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Re: Special Forces Selection Training

I know nothing about selection or any of that, but do have a few grip ideas.

One drill I heard of--from an instructor in Coronado--that this reminded me of was Tabata Plate holds. Pick up a 45 lb. plate in each hand, and do Tabata holds. When you get 8, add weight, maybe by pinching a 5lb, and a 45 lb plate together. Good fun.

Or get a pair of rolling thunders and do Farmer's Walks with those. I love the one I have.

It occurred to me too that you could do Farmer's Walks with ropes as the handles. Since you will spend a lot of time with ropes--I would think--that might be fun.

I have a pair of iron rings too that I used to sometimes do one and two finger holds with. You can get those at Ironmind as well. Look at their catalogue. they have a lot of cool stuff. John Brookfields "Mastery of Hand Strength" is good. He has a LOT of drills.

One thing I keep meaning to do is take a 2x4, cut it about 6" long, and thread a really long ring hook in it, and do holds with that as well, with a pinch grip.

Look into Jeff Martone's hand to hand drills. Throwing and catching kettlebells is good grip work. One trick Pavel talked about in one of his marketing blitzes is getting your hands soapy before doing kettlebell work too. I haven't tried it, but it sounds like a good idea. I've done long (relatively) catch release sessions--one workout I tried was Max Swing Release with the 72 in ten minutes--and it gets your tendons, muscles, everything.

Max hangs on the bar are fun. I would think 2-3 minutes would be a minimum to shoot for.

Rock climbing finger boards are good too. There is one Metolius makes--or used to make--that is rope based and portable.

Finally, I have talked with people about the underwaters--at least the Air Force version--and although this book is talked to death, everybody I talked to swears by it--Total Immersion.

If you think about it, as much as hydrodynamics matter for surface swimming, when you are underwater, hydrodynamic efficiency is critical. Work to cover the distance with the smallest number of strokes possible. the only way to do that, is to do a really good job of positioning your body in the water. Experiment with it constantly. (and obviously, don't train alone. That shouldn't need to be said, but I will anyway).

Hopefully something there is helpful. Best of luck!!!
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