Article Rundown

• Common errors special force candidates make training
• Why you can’t test all the time
• Overtraining
• Incorrectly training your core for the tests
• How to effectively warm-up

Common Training Errors for Special Force Candidates!

This video discusses the most prevalent mistakes of individuals when preparing for special forces selection and subsequent courses. Remember, these are just generic examples for the most part, which can also apply to those preparing for boot camp. These observations also apply to candidates for positions with the CIA, Green Berets, Air Force Commandos, Navy SEALs, and similar elite roles. The issues I address are based on my experiences working with clients suffering from lower back pain, who are often undergoing rigorous selection processes. Some have successfully passed their initial selection but face new challenges with back issues that hinder their readiness for subsequent courses. I will share insights into these common pitfalls and how I have successfully addressed and rehabilitated these conditions to restore operational readiness.

Excessive Testing

The primary mistake I observe among special forces candidates is the tendency to over-test themselves. While preparing for the specific tests you will face is crucial, frequent testing can be detrimental. For example, a typical training regimen might require candidates to deadlift their body weight, drag a dummy over a certain distance, throw a ball overhead, perform pull-ups and sit-ups, and run two miles within a specified time. This diverse set of requirements necessitates endurance, strength, flexibility, and stamina, such as rucking with 120 pounds for 10 miles, as seen in Green Beret training. Performing these tests repeatedly can lead to overtraining and increased risk of injury. Instead, focus on building the necessary capabilities through structured training rather than frequent testing.

Overtraining

Another significant error is excessive training intensity. Candidates for elite roles are often highly driven and possess Type A personalities, leading them to train excessively. While this drive is commendable, overtraining can be counterproductive. The volume and intensity of training should be progressively increased to build the body’s capacity without overwhelming it. My book, “10/20/Life,” emphasizes the importance of peaking for specific tests rather than maintaining peak conditions year-round. While peaking for strength training and selection are different, the principle remains the same: remain as healthy and well-conditioned as possible while minimizing periods of overtraining.

To build capacity effectively, avoid excessive testing and focus on gradual progression. For clients with back pain, I recommend sparingly incorporating sit-ups and prioritizing anti-flexion and anti-rotation exercises to strengthen the back and core. This approach prevents exacerbation of pain and prepares the body without risking injury.

Improper Core Training

Similar to the previous point, many candidates need to understand core training. They often focus on exercises miming test movements, such as bending and twisting, which can worsen back pain. Instead, developing core endurance through anti-flexion and anti-rotational exercises is more effective. Exercises like back extension hold, carry, yoke walks, and stir-the-pot can build core strength and endurance without causing pain or injury. Tailoring core training to one’s biological age and training age is crucial; a 20-year-old Green Beret will train differently from a 30-year-old or someone in their 50s.

Bonus Tip:  Effective Warm-Up

Candidates often have limited time to warm up before tests, but proper warm-up can significantly impact performance. Utilize warm-up routines that prime the core and enhance hip mobility, such as the McGill Big 3. This preparation can make a substantial difference on test day, helping to achieve peak performance while maintaining overall health.

In summary, to excel in special forces training, avoid excessive testing, manage training intensity, focus on appropriate core training, and ensure effective warm-up. These strategies will help candidates remain healthy, build endurance, and perform optimally during selection.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

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