Leadership /​ Team Work and Not Making Excuses

The military and the athletic world are very similar communities. Both thrive on people being leaders by example and good team players. One thing that can stall progress of any team is when people fail to do what is required of them. Excuses soon follow the lack of effort and a quick disintegration of mission accomplishment occurs. However, one skill the military teaches is the ability to adjust and adapt to new issues unforeseen in planning. The reason: We do not make excuses.

In the military, one of the first things we learned in basic military training was the Five Basic Responses. When someone asks you a question that you should know, or about something you should have accomplished, you have five responses to choose from:

1 — the right answer
2 — yes sir /​ ma’am
3 — no sir /​ ma’am
4 — I’ll find out sir /​ ma’am
5 — no excuse sir /ma’am

Prepare For Underwater Swims Without Water!

Often I get great ideas from readers who are training to become Special Operators. Many times it is difficult to find a place to swim or with someone competent enough to watch you while you do underwater swims. My rule has always been – NEVER SWIM ALONE – PERIOD. And do not try to push 50m underwater or drown-​​proofing without trained personnel observing for safety. However, I received a great idea the other day from Jason – check it out.

LOG PT for Spec Ops Training

Many future candidates for SEAL, SWCC, Army Special Forces, and other special training try to create training programs to prepare for this obviously painful workout period. If you look at any pictures online you will be pain etched in the faces of the people under the log. Here is a common question from our Heroes of Tomorrow.

Is there anyway to do log PT without a log? I think I need to add more shoulder work into my program as this looks rough. What do you recommend?

Pull-​​ups: Want to do More – But Man They are Hard!

The Pull-​​up is the great equalizer when it comes to hard exercises to master. Questions from how to do more, how to do any, how to ace pull-​​up fitness tests come in all the time. Over the years, we have created and used many workouts (like the ones below) to improve pull-​​ups, but one of the first elements you should consider before doing pull-​​ups is: How much do you weigh?

I had an email the other day from a 30 year old man who is 270 lbs and can do 9–10 pull-​​ups. Naturally, I am impressed because when I put on a 60-​​70lb vest or back pack and try to do pull-​​ups (I weigh 200lbs), I cannot perform but 1–2 pull-​​ups and I can do 25+ NO KIP pull-​​ups on my best day. But, he is not happy with that performance and asks,

“Stew, I can do 9–10 pull-​​ups, but the second set drops to 4–5, and the third set drops to 2–3. Do you have any recommendations to build up my overall numbers as well as my workout sets?”

Need a Goal? Build Your Own PFT

Even though you may be working out several times per week, many get into a rut of doing the same old routine. It is true that this “rut” is better than the alternative of not exercising at all, but it can lead to plateaus in progress whether your ultimate goal is performance or aesthetics based. This can be somewhat de-​​motivating.   A recent email prompted me to create a method for people to develop goals by using a standard PFT style program for testing.

Do you have any previous research on making physical fitness tests to give my workout group some goals to shoot for? We have used Army, USMC tests in the past but need some ideas on making our own.  

I have always done better if I had a goal and worked out with groups. In fact, that is one of the reasons why I created the non-​​profit Heroes of Tomorrow, so young men and women seeking military, law enforcement, fire fighting professions could get some pre-​​training before they start their basic training schools in a group /​ goal oriented format for FREE! 

TRX – Military Gear Issue

The TRX has revolutionized the way soldiers train for combat, athletes train for sport and regular people of all ages and abilities train for life. Former Navy SEAL, Randy Hetrick created FitnessAnywhere​.com and the first TRX to address the need of his fellow SEALS to stay mission fit without a gym.  I spoke with Randy recently at a fitness conference and we both remarked at how at 40+ years old both of our backs are stronger now than they ever were in our twenties – when we were in the SEAL teams!

The Importance of Breathing

Breathing – of course it is important in everything we do. From athletic performance, shooting, and relaxing, we all have had to control our breathing in some fashion.  But did you know that you can speed up and slow down your central nervous system by learning some breathing techniques? Did you know you can fail a running test one day and by learning to breathe properly you can pass it the next day?

I never really thought about how important breathing is until I compared it with two other things we need to do in order to stay alive.  We have all heard that “you can live for weeks without food and only days without water”. But did anyone ever add “and only minutes without air”? It is true. We breathe more than 20,000 times a day. It is the first thing we do when we are born and the last thing we do when we die, so it makes sense to become good at breathing.

Recovery Tools of the Trade

How Do You Best Perform Daily?

“Recovery and Maintenance,” We hear these terms often in just about every area of our lives: from improving your fitness and athletic performance and handling stressful professions to maintaining your health with a strong immune system. Typically, most people in the military /​ law enforcement fitness and health genre ask about how to get stronger for Fitness Tests while working long and stressful hours. While recently, many military members and police officers ask about recovery and maintenance plans to better perform at their job in combat situations.

Here is a sample email from a Marine who asks a familiar question, “Any advice for what should be staple supplements in addition to a healthy diet when looking to gain size, strength, and aid in recovery?”

Get SpecOps Fit With Beach PT

If you like going to the beach during the summer, you may already have a routine you like to do. Many like to just walk the beach which is a great form of exercise. However, this article is for a few young people preparing to join the military special forces like Navy SEALs or SWCC, Air Force PJs, Marine RECON, as well as Search and Rescue Swimmers as well.

Here is the question from a future military man: 

Stew, I love the articles you pump out each week, I look around your archive and did not see anything about beach PT. I am getting ready to go to boot camp then to BUDS and will have access to a beach for the next six weeks. Any ideas for me?

Mentally Tough or Just Stupid?

I just found your website and I love reading through all of the articles that you have posted. I have found them extremely helpful. I have been interested in the Navy SEALs for several years and I am now looking to join the Navy in four years, after I graduate from college. I want to spend the next four years training and preparing for BUDS and beyond. I am training hard and pushing myself like no one around me. My question is: What is the difference between mental toughness and stupidity?

Ha – good question. I am actually pausing as I write the answer to your question as I am trying hard to differentiate the two.

Seeking USMC RECON Advice?

Stew — I am an infantry Marine. I’ve done a couple deployments to Iraq and now that my end of enlistment is coming up I decided I wanted to give RECON a try. I’m a good runner and decent swimmer. However I have a hard time treading water for more than ten minutes. What would you recommend to help me improve?

Thank you sir any help is greatly appreciated.

Job Losses — Stress — Fit for Duty!

Here is a great email that is getting more and more common these days. People are seeking new employment and coping with stress more than ever:

Stew,

I have been in the financial business since I got out of college and always regretted that I never served in some capacity (military, police, fire fighter, EMT). Well, I am no longer working, thanks to the economy, and now at 30 starting to think more about joining the military or police force. Where do I start?

Body Fat Tape Test Accuracy

Are you super fit but failed the body fat tape test? Has this happened to anyone?

I am always over my max weight and can’t pass the taping. According to Marine Corps taping standards, I am 35% body fat, but when I get a caliper test, I am between 13–15%. The Marine Corps doesn’t accept the caliper test, so how can I lose the extra weight without giving up my physical fitness? I already tone, using low weight/​high reps, since I can’t afford to put on the extra muscle with higher weight lifting. I don’t use supplements, since those tend to make me gain even more unwanted weight, and I don’t want to dehydrate myself, since it will only hurt my PFT score and I’m stationed in Okinawa, so hydration is a must! The Marine Corps says I’m a ‘fat body’ but I know I’m not! Am I just one of those people who are doomed to being administratively discharged because I don’t fall within their standards? Is there such a thing as being too physically fit?

Navy SEAL Athletic Training

The following email is from a rower seeking Navy SEAL prep info and wondering if the program would help his athletic performance.

Here is his question:

Stew, I’m a high school rower and am looking for a strength training program to bring my rowing performance to the next level. I was wondering if a program like your Navy SEALs book is condusive to these types of results.

Tips to Gain Weight and Build Muscle

It is tough being a “hard gainer.” Here are a few tips to help you gain muscle mass if you are having trouble. Anyone have other techniques that have worked?

Here is the original question I received:

My question is basically that I work out every morning and night like crazy and am pretty toned but I’m also pretty skinny, how do I gain muscle mass? I can’t get a straight answer from anyone whether it’s protein or carbs — and I’ve heard both. What’s something good to eat for gaining the muscle mass?

How to Burn Stomach Fat

Workout to lose weight and eat for energy!

I’m 6’3″ tall and am 220 lbs. I have a little bit of belly fat and want to get rid of it. Any nutrition suggestions would be great. Also i just recently bought a benchpress and was wondering what I could do with it to help get muscle and not fat.

TRX vs. Weights for Training Equipment

The following email asks about the TRX Suspension Trainer vs. free weights. Is one better than the other? It also addresses when to see a doctor!

Stew,

I am interested in what your opinion is about using the TRX Suspension Training System, especially as an alternative or supplement to weight training with free weights.

I love it and use it all the time…

Navy Special Ops /​ EOD Training

Navy Special Ops /​ EOD training questions…

Stew,

I am planning on joining the U.S Navy after summer, around August or September. It depends, I need to talk to my recruit. But I am emailing you because I have been looking up workouts and exercises to do to prepare myself for boot camp and possibly something further after boot camp. I read on military​.com that usually older/​more mature people are involved in Special Forces/​Operations. Would it be possible to join a Special Operations group just coming out of boot camp if you were 18?

Navy SEAL Fitness at BUDS

Multiple Fitness Questions from future BUD/​S student — post your BUD/​S questions here!

I have questions regarding the day to day fitness/​performance requirements of BUD/​S.

I understand the timed run/​swim/​o-​​course requirements. However I am curious to know the specific intensities of the pt/​evolution sessions.

Most specifically, I want to know I can put out more than what will be required of me…

Army SF Fitness + Sports Training?

Future SF /​ Ranger also plays sports — how do you mix both SF training with sports training?

Stew,

I have looked through and even bought books by you for training but always been in somewhat of a difficult situation with the type of training required for military and the sports training I need to have to compete.

What would you suggest as best way to incorporate the fitness and strength I need to have for special forces or rangers type training that I will need to be able to build upon over next 6–8 months and those of playing rugby which requires speed, endurance to tackle and get right back up and continue running and a lot of strength similar to that of football /​ soccer players?