I’m a fireman and twice a year we do a full gear 4 man team dummy rescue through obstacles and most guys will fail if you don’t use the proper techniques. We do it twice a year and it is definitely a wake up call to the seriousness of full gear rescue in the fire service. I like it because it will tell you exactly where you are in your fitness. I’m 57 and been doing it for 27 years
62 year old retired old school 91B Aidman. Much the same as you. With 5 spine, 2 brain, 4 arthroscopic shoulder, knee, etc. Signed up in 1979. Lettered in wrestling and football. Was a decent size kid at 17, 6' 190lbs. Umpteen years laters. I am still doing my best to stay fighting fit. Serve currently as a trainer and start as a SWAT medic shortly. Must be doing something okay I guess. Just a bit shorter and 200#'s. 20% body fat and improving everyday. Thanks for your content Brother DOL
This video couldn't have come at a better time. I've been hitting the gym heavy for 3 months, and i was wondering about more practical fitness. Im a corpsman, and i wanna just have improved fitness for PT, general performance, CFTs, and PRTs and just be a good dude with my fitness. You're doing Gods work. It's simple but really does help.
Really dig it man. I’ve been doing rucking, running, then hitting some full bodies about 4 days a week and I love it. My body feels stronger than when I was “bodybuilding”.
I'm almost 44 and still do the penitentiary routines I learned while I was troubled youth, it was never about heavy lifting, more just pain tolerance and keeping the wind up.
So glad I found this channel. I’m not a veteran but my dad is, so I’ve always been fascinated with the military. I’ve always wondered certain things about special forces and this channel answers every question that I’ve ever come up with in my head lol. Really appreciate the detailed no bs content you put out. Keep up the great work brother!
When I was 0321 Recon (Battalion Recon, not Force) in The Corps in the 70's we did do some gym work, I did deadlifts and squats in HS on the football team program (played LCB and HB and punter) and I have always loved both so i did continue the stuff our HS trainer taught us, but it was mostly body weight stuff and LOTS of running. Our standard run was 12 miles, also; uphill sprint workouts on the beach dunes, rope climbs, dips and a crazy workout we called The Beach which was as follows (all exercises done on the beach at water's edge): 50 pushups, swim (the swim was out to the breakers with no rest and then take pretty much as much time as you needed to recover coming back in, the cool ocean salt water helped with inflammation and to cool your body temp, so you could rest on your back or body surf, just no touching the ocean floor until you were at knee depth), 200 mountain climbers, swim, 50 bends and thrusts, swim, 50 leg raises/sit-ups (of various types), swim. That was one cycle, our standard was 7 cycles but we once did 11. If we were feeling froggy we'd substitute the swim for uphill dune sprints with slow walks down to recover (the sprint variation was extremely taxing and would really see just how high you could take your heart rate going, as there was no rest allowed except for the slow walk/stumble down the dune). I could run sub 6 minute miles for 6 miles at the time, could deadlift 335 lbs for three reps, do 25 dead hang chin-ups at 6'0"' 178 lbs. Males have gotten a lot bigger in the last 50 plus years...I wouldn't say i was the biggest guy in Recon but I was certainly above average. Of course, on top of our workouts we pretty much lived in the field and were always humping extraordinarily heavy loads...it seemed 85 lbs was pretty standard. All I know is when I got out of The Corps I had thighs like iron and could still run like a deer and swim like a fish. I placed on several podiums in the Pepsi Sprint Triathlon series in the 80's.
My buddy is retired SF and built like a damn tank. Not a big dude but dense as hell. Tapping him on the shoulder is like knocking on a brick wall. Told me he was the runt in his unit back in the day😂
I never hear anyone actually understand the difference in aerobic endurance and Anaerobic endurance and I watch a lot of fitness channels. Im impressed.
I think we need a video on how a 230lb guy trains to get a 12:45 two mile. Strength and calisthenics is easier if you carry a lot of muscle. I'd imagine there's plenty of other bigger guys that would love to get better at running. I remember Stew Smith would tell people they'd probably need to quit the weights and lose weight to get good run times
Great video, great share! I found a marines training style during covid when gyms were shut. It turned out to be right up my alley and I still use it as my foundation as a 42 year old. I feel as healthy as I was in my early 20's, a little less mobile but I'm real pleased with being lean and functional. Thanks heaps for this info I'll have to give it a go. I also love the compound stuff! Subscribed!
man it was a relief to know that i don't have to rest for five minutes like the powerlifters do, that's was keeping me from training like this for some time because my gym is small and a bit crowded, plus it's boring to wait that long
As narrow stance goes, I am a fan of the double kettlebell swing with bells outside legs. One bell inside legs is good. 2 outside legs with more weight in an athletic stance, love it.
You guys are awesome I started rucking and 5×5 and my cardio and leg strength haven't been this good since my high school football days and it's been a minute I'm 48 now I have been body building for about 6 years and it destroyed my joints but it makes you look good but feel like shit.
Great explanation of the spectrum on end untral- endurance and the other power. Operator staying in the middle but tap into either end as needed for a giving time. Glad to see you’re still at; most guy’s don’t maintain after getting out.
the story about the buddy carry scenario. I wounded my knee with my bowie machete, cutting waist high vegetation for hours in 32 degree heat. My crew lead wanted to TQ my leg. I refused. Why? because if I couldn't walk 600 meters uphill to the helicopter; they'd have to carry me. I'm around 200lbs and my kit was around 40lbs that day. I'm the biggest guy. There's zero chance they could craft a damn litter using vests and poles and 4 man carry me over blowdown uphill in the heat. We stopped the bleeding (it was pouring like a faucet) and I walked to the chopper trying to keep my leg straight to keep the dressing in place. It was an eye opener. I refuse to be incapable of carrying a wounded buddy to safety. Being the biggest guy amongst dudes who don't hit the gym can be troublesome when things go wrong. You SF guys are hardcore, man. That day we had a guy passing out (we were all verging on heat stress and definitely dehydration) if he went down while they were carrying me; it'd be a serious situation
as a veteran, it feels like whiplash. You get in the army and you become an endurance marathon running athlete. Then the SF wants a more well rounded soldier. It’s kinda annoying.
Haha, honestly. It’s so funny how similar I encounter this problem in Combat Sports/MMA. Lots of running for Boxers/Kickboxers/Muay thai, but pure Wrestlers don’t wanna be too cardio heavy and more weights. It’s so fucking confusing sometimes
This is why I think all soldiers and all athletes should have a well rounded base of fitness and then specialize out from that base. It makes you more adaptable and there's always benefits to strength and endurance
I realize the dude is a beast but now I realize even more so after this video! Lol. Now I know what some of my SF buddies mean when they talk about “Top Notch” shape…its literally what we consider super human
Every GB is different. Some like crossfit style, some like bodybuilding style, some like pure endurance and bodyweight stuff. If you could get into the 3SFG gym you'd see guys doing all of those. The key is consistency. I personally prefer bodybuilding style workouts. It's what motivates me, it's what i enjoy, and that's what keeps me coming back. If i had to do crossfit or tons of OLY lifting I'd hate the gym. HOWEVER, there is a level of fitness that you just gotta have to do the job. Do the workouts that keep you motivated and consistent. Just one GB's opinion. Just one caveat: this is for team guys. If you're planning on going to selection or the q course, that's a whole different animal with gates you just have to do and do well. Don't train how you want to then, train for the events.
Can you get the same level of strength by doing crossfit style workouts with kettlebells and such as you can with bodybuilding/powerlifting workouts like bench, deadlift, etc.?
Lighter = better cardio, less strength Bigger = better strength, less cardio So, being either one works with being on a team? I personally love cardio more
Pretty late to the party on this one. First time in a long time I have genuinely appreciated the product placement/endorsement outside of a review. Keeping up with creatine really is a chore for something so simple. Still need to maintain a bit more hydration when supplementing creatine, but having it in a super easy to consume form means you don't *_have_* to take the time to mix it up if you're in a hurry and you straight up forgot. These gummies are hella expensive compared to powder, but it still sounds like something great to keep on hand for those instances you don't have time or just can't be bothered.
Have you ever heard or thought about doing the knees over toes program? The nordic curl is a really benefital exercise for the knees that more and more professional athletes have been doing.
If you are a young man looking to build strength, go work as a mover full time for even one summer. If your nutrition, sleep, and training are right, you will gain an absurd amount of strength and look killer in the process. I did it full time for four years, and I’d argue that during that time, I had what would be comparable to ‘dad strength’
I dont understand the area i live in. Every crossfit gym here its not like open gym its all instructor led. And pretty much every other gym is majority machines..
Very similar to a program my personal trainer put me through to prep for some tough mudders we did lol the training was hell the mudder ended up being a cake walk.
I don't know where people get the "small operator " thing from. I know alot of soccom (former) guys. They are all over 6ft or taller and all 200 plus pounds.
Would it not be more beneficial to be lighter? Can gain some decent strength being under 200lb. Also, you're easier to carry, squeeze into places better, better cardio, harder target, faster overrall. Right?
There's benefits to being heavy and light. And from what I gather you'll find both and every height, shape and weight inbetween in the special forces communities. However if you've greater muscle mass you're generally less injury prone and better suited to carrying heavy weight for extended periods of time, as long as you have good cardio as well. Also if I was a terrorist I wouldn't want to wrestle a 200lb Green Beret
Any advice or stories about balancing SF and family life? Realistically, I’m about 2-3 years shy of starting a family on the track I am on right now. If I decided to join would I be throwing that out of the window? Is this a single man’s job? Is the relationship doomed? I’m 24. Let’s say I put the baby making on pause and enlisted tomorrow. Would it be wise to start a family while still active or should I wait until I’m out? Do you know of any relationships that survive and if so what was that couples strategy? These are the things that are holding me back bc I haven’t really found anyone that talks about this.
My last ODA had a combined 28 kids between all the guys, so obviously most guys manage relationships. The secret honestly is 100% your wife, she either is the type of woman who can handle being an SF spouse or she isn’t, and you most likely won’t know that until you’re in it, and yes, divorce rates are fairly high.
@@ValhallaVFT thank you for the insightful reply 🙏. PS: I will be acquiring some gear soon (plate carrier, helmet, optics, etc.). I’d love to support you with an affiliate link/code if you have any of those
Damn, that’s insane! It’s so interesting how different y’alls style is compared to SEALs. I’ve been comparing MMA Fighter, Navy SEAL, and SF guys’ workout regiments and it’s so fucking cool how much variety there is. Chadd Wright’s workout vids for BUD/S had more running, bodyweight exercises, swimming, with less to no weight training, while y’all Green Berets apparently do a lot more heavy lifting paired up w/ running. MMA Fighters need a little bit of everything, but you get the liberty of choosing your fighting style. Man, I love the Warrior/Operator Fitness world haha
Oh wow 10 surgeries huh, I was wondering how old you are, I just got through having a major surgery done, they had to cut open my lateral muscle on my left side and go in and pull out a cyst the size of a coconut, it came from having pneumonia in my lung, then some of the infection got into my chest cavity and grew that cyst and had half of my lung crushed, the procedure was called a Thoracotomy, the most painful to get over they said, anyway just thought I'd share with you all, can't wait to start working out again, looking for a whole new different workout routine, I've been following your videos and I must say, dam good info hell yeah, alright take care good day to ya.
Gotcha. Actually I can see that I have been into bodybuilding since my 20s. I’m 58 now. I do a year round baseline of test cause my hormones are jacked up. Couple times a year I throw in some tren just for appearance. I mean it’s jacks your ass up but during those cycles my endurance is for shit. Imagine that wouldn’t do much for tactical fitness. Thank you my brother.
Are you cycling your training? I'd imagine the systemic fatigue would probably build up pretty quickly if you are also doing high rep calisthenics and a lot of miles.
Hey man great video, I really appreciate this information. Will you make another video for what you do for your chest and shoulders? I'd be interested in seeing something like that. Regardless, thanks for this man. John 15:13 - Greater love has no one than this: to lay down one’s life for one’s friends. God bless you ♥Jesus loves you
I’ve had a lot of feedback requesting more of these types of videos so I plan on doing them more regularly with stuff like that, metcon style workouts I do, cardio etc.
US Martials has their selection do a shitload of burpees in between each set of push-ups, squats, pull-ups, and in the O-course, they run in full kit and gas masks. I'm not sure how I can emulate the gas mask part 😂
Like a movie Viking maybe, but if you’ve actually studied Viking history, they were all mostly small but had farmer strength. The movies made Vikings big and beefy, but in reality, it was quite the opposite. Oh, and they didn’t have horns on their helmets either 👍🏻
I like this content please do more, I just got out of active duty army and am looking for more ways to get my ass in the best shape possible etc Thanks for your time and contributions to the community and our beloved country 🫡
Athletic stance for deadlifts and pretty much any exercise is goated. I'll take a vertical jump and see where my feet land, that pretty much determines a correct athletic stance. I know you don't like sumo but conversely, what do you think of people that take a super narrow stance for deadlifts?
Hey my man! I absolutely love your content and style. I was wondering if you could do a short video or just recommend any good workouts using own body weight? Some things to do while on the go or hotel when no equipment available. Maybe planks, squats, push-ups, etc? How many reps, etc? I would love to hear your take on this.
I’ve had a lot of positive feedback from this video so I’m looking to do videos on stuff like that, cardio, metcon training etc here in the following weeks
Do plyometrics like jump squats or pushups with a clap. Or do constant tension/eccentric....like 3 seconds "up" on pushups and squats, then 4 seconds down. Put your feet up on the bed for incline pushups. Get your hands really wide for pushups, then shoulder width, then end with your hands in a diamond
Nate, thank you for the video. The one thing I do not like about the MARSOC A&S free prep guide is that there's no weight lifting. Will more than likely swap out one of the workouts in the morning for one of the weight/hitt workouts from MASS. Appreciate your content, it's been extremely helpful so far. Fair winds and following seas. - A crayon eater
I think military fitness is very much geared towards endurance, on top of basic strength ofc. If you have to carry something you can always bring in more guys but if one of them can't keep up it holds back the entire squad. Thus endurance before strength.
While those types of prep guide can help you specifically pass selection events that involve primarily just cardio events, i think they’re more geared for guys who are not fit at all to begin with. I was a D1 athlete before joining, I worked out this way before going into SF, and was one of the highest physical performers in both the q course and throughout my career with this type of methodology.
I've had a lower back surgery as well. Thankfully nothing foreign placed in my back. That being said, deadlifts scare the f*ck out of me. Do you have anymore tips on form to protect your lower back?
Start light, like very light. And progressively work up the weight over time in small increments. Obviously make sure your form is correct so you’re not putting added stress on your lower back you don’t need to be.
Great video on very motivating! When I got back to the civilian life, ppl in the gym would tell me that it'll be best if I just work a different body part on different days & they also recommended that i don't warm up with 3 miles. Look at me now... Fat & freaking nasty. Seriously though. I really like this video & you give awesome advice.
For performance I’d say they’re actually better than traditional weight lifting, but you’re obviously not going to be able to get to the strength levels you’d need without weight training.
Been doing alot of assault bike repeats, like 2 min easy pedal, with 90second hard, as one round. good to work from 4, to 10 rounds over time.. then tje next progression is 2 min easy pedal, 2 min on as one round Very short, HIIT session that lasts 14-35 minutes depending on how many rounds you do.
There’s positives and negatives to both. Lighter guys typically have much higher cardio endurance. But obviously don’t have the top end strength capacity. Neither are necessarily wrong if you’re in peak condition.
What’s up brother. Just watched the DJ Shipley interview with Vernon Griffith II on rucking. What’s your stance on civilians or candidates prepping for SFAS rucking with 50+ lbs? Also do you still ruck now? Wouldn’t rucking be the best exercise for buddy-carry?
I almost never rucked my entire career outside of being forced to. I’ve never believed rucking makes you better at rucking. It does however toughen your feet/back/skin etc which is beneficial 4-8 weeks before SFAS. Outside of that I think it just destroyed your body, in my humble opinion as a guy who could do 2:10 12 mile rucks.
Are there Green Berets in Group who are not strong enough to lift their heaviest guy? This is a huge fear of mine: not being strong enough in that worst case scenario where you have to lift a 260lb teammate with kit on. How can a relatively average sized guy rationalize his existence on the team if he can’t do that?
Be ready to leave teammates behind and be ready to be left behind yourself if you want to get into SF. No man left behind is a conventional warfare affectation.😔
@@salguodrolyat2594 sadly I think you are correct, I’m in a recon section now and we work in small 5 or 6-man teams….yeah there’s just nothing you can do if a guy gets hit. This is why I don’t talk too much shit about Marcus Luttrell or the lone survivor situation…that’s our literal worst fear is that exact scenario. People don’t understand
@@DevilFrog61I will never be a soldier of any type. I realised this after reading quite a few SF soldier autobiographies. Marcus Luttrell's book is quite eye opening how bad it can get in a SF operation. I can't bring myself to condemn any man who is deemed to have failed in a tough job when judged in hindsight. For all my bluntness about reality of SF operations, I do pray that you and your community never have to leave a man behind and never have to be left behind yourself.🙏
Same here. I'm a cardio guy and picked up traditional barbell lifting so I can gain the strength to do so. Tbh, attempting to carry 260lb of deadweight will be almost impossible unless you have more people
Would you recommend creatin for dudes between the ages of 18 and 13 years old or strictly only 18+ I know you said teens in the videos but I've just been seeing all this other stuff saying how bad it is for dudes under 18 but its the internet so.
The American Academy of pediatrics says no, but they’re also the same people who said your child needs a Covid vaccination. It’s a naturally occurring compound the body produces, it’s fine.
whats your opinion on pull-ups? i really like them but they are easier for me because of my build (5ft6 and stocky). this was a really good video i liked how you gave the reasons for why you do each exercise.
@@GGonmyown thanks for the reply, i personally love all types of body weight exercises although i have been doing farmers walks a-lot recently since my forearms and wrists are kinda weak ( unfortunately i didn't get my dads Popeye forearms).
@@CatholicJat Pull ups are where it's at in my humble opinion. Been doing them since I was 14. Always a staple in my training, whatever program i'm following. I feel like they develop your back like no other exercise, as well as grip strength and overall functionality.
@@iker8010 yea they are really good, since my last comment my left and right forearms grew a inch in circumference. i suspect that the reason for that is pullups. my back was already pretty solid before doing them, but it has become stronger and a bit more defined.
@@CatholicJat fuck yeah bro! Look into buying FatGripz, they work the forearms/grip like no other. I'll throw in 1-2 sets of pull ups with the fatgripz after my regular sets of weighted pull ups. Craziest forearm pump, since it increses the bar's diameter and you can't fully close the grip. I also do wrist curls and reverse curls since i'm trying to grow my skinny ass forearms too lol. Didn't get my dad's forearms either lmao
Is Weighted Squats (Back and front) Overhead press Weighted Lunges Deadlifts Pulls ups Burpees Push ups Farmer carries Rock climbing Cardio (Run, bike, rower) Good enough to get conditioned? Or am I missing anything. I’m going next year after I PCS and I do ANYTHING to make it.
I’m a fireman and twice a year we do a full gear 4 man team dummy rescue through obstacles and most guys will fail if you don’t use the proper techniques. We do it twice a year and it is definitely a wake up call to the seriousness of full gear rescue in the fire service.
I like it because it will tell you exactly where you are in your fitness.
I’m 57 and been doing it for 27 years
Ya buddy, same type of fitness required in that field as well.
62 year old retired old school 91B Aidman. Much the same as you. With 5 spine, 2 brain, 4 arthroscopic shoulder, knee, etc.
Signed up in 1979. Lettered in wrestling and football. Was a decent size kid at 17, 6' 190lbs. Umpteen years laters. I am still doing my best to stay fighting fit. Serve currently as a trainer and start as a SWAT medic shortly. Must be doing something okay I guess. Just a bit shorter and 200#'s. 20% body fat and improving everyday.
Thanks for your content Brother
DOL
I have neither bone nor muscle, but my strength of will and motivation allow me to fly and shoot lasers from my pnis
@@mariusgaius9888 As you age your mind becomes stronger
Would you recommend buying a waited mannequin. Like you do normal lifting equipment like dumbbells to incorporate it in your workout routine?
You tatted, barrel chested burly fellers are surprisingly pretty smart. Been slacking thanks for the motivation!
This video couldn't have come at a better time. I've been hitting the gym heavy for 3 months, and i was wondering about more practical fitness. Im a corpsman, and i wanna just have improved fitness for PT, general performance, CFTs, and PRTs and just be a good dude with my fitness. You're doing Gods work. It's simple but really does help.
Really dig it man. I’ve been doing rucking, running, then hitting some full bodies about 4 days a week and I love it. My body feels stronger than when I was “bodybuilding”.
I'm almost 44 and still do the penitentiary routines I learned while I was troubled youth, it was never about heavy lifting, more just pain tolerance and keeping the wind up.
Leavenworth worth fitness.
So glad I found this channel. I’m not a veteran but my dad is, so I’ve always been fascinated with the military. I’ve always wondered certain things about special forces and this channel answers every question that I’ve ever come up with in my head lol. Really appreciate the detailed no bs content you put out. Keep up the great work brother!
Thanks bro appreciate it glad you enjoy the channel 🫡
thank you brother i was waiting for someone like you original and real cannot get better than this
When I was 0321 Recon (Battalion Recon, not Force) in The Corps in the 70's we did do some gym work, I did deadlifts and squats in HS on the football team program (played LCB and HB and punter) and I have always loved both so i did continue the stuff our HS trainer taught us, but it was mostly body weight stuff and LOTS of running. Our standard run was 12 miles, also; uphill sprint workouts on the beach dunes, rope climbs, dips and a crazy workout we called The Beach which was as follows (all exercises done on the beach at water's edge): 50 pushups, swim (the swim was out to the breakers with no rest and then take pretty much as much time as you needed to recover coming back in, the cool ocean salt water helped with inflammation and to cool your body temp, so you could rest on your back or body surf, just no touching the ocean floor until you were at knee depth), 200 mountain climbers, swim, 50 bends and thrusts, swim, 50 leg raises/sit-ups (of various types), swim. That was one cycle, our standard was 7 cycles but we once did 11. If we were feeling froggy we'd substitute the swim for uphill dune sprints with slow walks down to recover (the sprint variation was extremely taxing and would really see just how high you could take your heart rate going, as there was no rest allowed except for the slow walk/stumble down the dune). I could run sub 6 minute miles for 6 miles at the time, could deadlift 335 lbs for three reps, do 25 dead hang chin-ups at 6'0"' 178 lbs. Males have gotten a lot bigger in the last 50 plus years...I wouldn't say i was the biggest guy in Recon but I was certainly above average. Of course, on top of our workouts we pretty much lived in the field and were always humping extraordinarily heavy loads...it seemed 85 lbs was pretty standard. All I know is when I got out of The Corps I had thighs like iron and could still run like a deer and swim like a fish. I placed on several podiums in the Pepsi Sprint Triathlon series in the 80's.
Ok
@@stevefowler2112 👍👍💪💪
Swift silent deadly bro.
You the man bro. All I do is the Starting Strength program and it has put weight on me and made me stronger. Barbell training is where it’s at.
My buddy is retired SF and built like a damn tank. Not a big dude but dense as hell. Tapping him on the shoulder is like knocking on a brick wall. Told me he was the runt in his unit back in the day😂
Lol I tell my bf he's like hugging a brick wall, but I love him anyway 😂
Something to think about, for sure.
We need more videos like this!! Loved it man!! Solid work
Would love to see more content like this!
Great video I’m 55 started creatine 5 months ago- the performance gains have been remarkable I wish I’d started it years ago
I never hear anyone actually understand the difference in aerobic endurance and Anaerobic endurance and I watch a lot of fitness channels. Im impressed.
Awesome video brother 🇺🇸
Stay fit 💪🏼
I think we need a video on how a 230lb guy trains to get a 12:45 two mile. Strength and calisthenics is easier if you carry a lot of muscle. I'd imagine there's plenty of other bigger guys that would love to get better at running. I remember Stew Smith would tell people they'd probably need to quit the weights and lose weight to get good run times
If you guys want I can do a video on my cardio routine that got me there next.
Great video, great share! I found a marines training style during covid when gyms were shut. It turned out to be right up my alley and I still use it as my foundation as a 42 year old. I feel as healthy as I was in my early 20's, a little less mobile but I'm real pleased with being lean and functional. Thanks heaps for this info I'll have to give it a go. I also love the compound stuff! Subscribed!
man it was a relief to know that i don't have to rest for five minutes like the powerlifters do, that's was keeping me from training like this for some time because my gym is small and a bit crowded, plus it's boring to wait that long
I like this content. Keep it coming!!
Enjoyed this type of video. Threw it on during my workout
Going to jump school to be a smoke jumper, pretty similiar training goals. Thanks for the help 💪
Awesome, no nonsense, to the point content. Looking forward to more fitness stuff 💪
Thank you for the video. I recently subscribed. Starting to train and learn about SF preparation. I'm 23, very informative.
Single leg deadlifts are awesome for guys with low back injuries, and really good for every athlete since they work balance under asymmetric load.
RUclips scrolling and found your video. I follow Warfighter myself and it’s been great! The results show for sure in my life and during my ACFTs .
Thank you for the info, very much appreciated. Helps us in the field be as safe as possible.
Thank you sir. Very motivating. Love to see more like this to incorporate into my own fitness journey. Thank you for your service sir!
As narrow stance goes, I am a fan of the double kettlebell swing with bells outside legs. One bell inside legs is good. 2 outside legs with more weight in an athletic stance, love it.
Around 25 minutes, I yelled "Quick, get the bee sting kit! He's all swollen up!". Good stuff!
Double-like, Dude. Thanks very much for the video.
Great program! Love this channel
Glad i came across your video, very informative stuff. Guys like you is who i look up too. Thank you for service 🇺🇸
Appreciate you showing the techniques for realistic matter and prepare for SF definitely gonna be using it
You guys are awesome I started rucking and 5×5 and my cardio and leg strength haven't been this good since my high school football days and it's been a minute I'm 48 now I have been body building for about 6 years and it destroyed my joints but it makes you look good but feel like shit.
Great explanation of the spectrum on end untral- endurance and the other power. Operator staying in the middle but tap into either end as needed for a giving time. Glad to see you’re still at; most guy’s don’t maintain after getting out.
the story about the buddy carry scenario. I wounded my knee with my bowie machete, cutting waist high vegetation for hours in 32 degree heat. My crew lead wanted to TQ my leg. I refused. Why? because if I couldn't walk 600 meters uphill to the helicopter; they'd have to carry me. I'm around 200lbs and my kit was around 40lbs that day. I'm the biggest guy. There's zero chance they could craft a damn litter using vests and poles and 4 man carry me over blowdown uphill in the heat. We stopped the bleeding (it was pouring like a faucet) and I walked to the chopper trying to keep my leg straight to keep the dressing in place. It was an eye opener. I refuse to be incapable of carrying a wounded buddy to safety. Being the biggest guy amongst dudes who don't hit the gym can be troublesome when things go wrong. You SF guys are hardcore, man. That day we had a guy passing out (we were all verging on heat stress and definitely dehydration) if he went down while they were carrying me; it'd be a serious situation
Valhalla can you do a video on the diet of a special forces soldier?
Ya I’m looking at doing a nutrition video soon
Oh and please do more sf exercise videos in the future
@@ValhallaVFT thanks
Bagram's pizza hut
Yeah straight mres
This is so cool man thanks for the video and content!!!
🫡
Get the book from Pat macnamara, it explains it all with a program to,he was a delta operator
as a veteran, it feels like whiplash. You get in the army and you become an endurance marathon running athlete. Then the SF wants a more well rounded soldier. It’s kinda annoying.
Haha, honestly. It’s so funny how similar I encounter this problem in Combat Sports/MMA. Lots of running for Boxers/Kickboxers/Muay thai, but pure Wrestlers don’t wanna be too cardio heavy and more weights. It’s so fucking confusing sometimes
This is why I think all soldiers and all athletes should have a well rounded base of fitness and then specialize out from that base. It makes you more adaptable and there's always benefits to strength and endurance
I actually thought this was an old Jujimufu video from the thumbnail. It's uncanny how similar you guys look.
Need a rucking video next.
Jujimufu has like 60lbs more muscle than this guy 😂
@@JamesSmithTexas go back about a decade, you'll see what I mean.
He’s 300lbs huh? That’s a big dude.
I realize the dude is a beast but now I realize even more so after this video! Lol. Now I know what some of my SF buddies mean when they talk about “Top Notch” shape…its literally what we consider super human
Great information! Much appreciation on ur inside career. Living SF is the real deal. Keyboard warriors need not apply, keystrokes don’t mean chit! 🤣
Love how you mention going easy and nursing a torn groin injury and then immediately loading 225 & 315 for deadlifts 😂😂
Cornbread gang
Good stuff! Tasty Gains creatine gummies are awesome-thanks for the heads up on them.
this is GOLD dude
Every GB is different. Some like crossfit style, some like bodybuilding style, some like pure endurance and bodyweight stuff. If you could get into the 3SFG gym you'd see guys doing all of those. The key is consistency. I personally prefer bodybuilding style workouts. It's what motivates me, it's what i enjoy, and that's what keeps me coming back. If i had to do crossfit or tons of OLY lifting I'd hate the gym. HOWEVER, there is a level of fitness that you just gotta have to do the job. Do the workouts that keep you motivated and consistent.
Just one GB's opinion. Just one caveat: this is for team guys. If you're planning on going to selection or the q course, that's a whole different animal with gates you just have to do and do well. Don't train how you want to then, train for the events.
Can you get the same level of strength by doing crossfit style workouts with kettlebells and such as you can with bodybuilding/powerlifting workouts like bench, deadlift, etc.?
What are the events for gate week?
I have been 3rd Groups gym. Awesome facility for professional athletes. Which is what today's SF soldiers are.
you're the best bro
SF fitness requirements list:
be a real life Batman
Unfortunately I’m not a billionaire.
@@ValhallaVFT new Batman comic (Absolute Batman) was from the streets and was MASSIVE.
So yes, you can be Batman 😃
Great video thank you for sharing this invaluable information!!!
Lighter = better cardio, less strength
Bigger = better strength, less cardio
So, being either one works with being on a team? I personally love cardio more
Get to a point where you balance cardio and strength, hybrid is optimal for teams
Heavy squats and deadlifts helped my back and knees to heal
Same! Weights definitely healed my body and it corrects posture and mobility.
Pretty late to the party on this one. First time in a long time I have genuinely appreciated the product placement/endorsement outside of a review.
Keeping up with creatine really is a chore for something so simple. Still need to maintain a bit more hydration when supplementing creatine, but having it in a super easy to consume form means you don't *_have_* to take the time to mix it up if you're in a hurry and you straight up forgot. These gummies are hella expensive compared to powder, but it still sounds like something great to keep on hand for those instances you don't have time or just can't be bothered.
Great Vid brother. Thank you
Have you ever heard or thought about doing the knees over toes program? The nordic curl is a really benefital exercise for the knees that more and more professional athletes have been doing.
Yes I have and it actually has helped me greatly with knee pain, highly recommend.
@@ValhallaVFT Cool, that's awesome to hear, been thinking of doing it myself. Keep up with the good content 👍
If you are a young man looking to build strength, go work as a mover full time for even one summer. If your nutrition, sleep, and training are right, you will gain an absurd amount of strength and look killer in the process. I did it full time for four years, and I’d argue that during that time, I had what would be comparable to ‘dad strength’
I dont understand the area i live in. Every crossfit gym here its not like open gym its all instructor led. And pretty much every other gym is majority machines..
Thank you for your information
Love the routine- though I did get nervous after you listed all the injuries...
I love you brother. Thank you
Great video bro. You have motivated this old fart to do more. Please do more videos along this line. ❤
Very similar to a program my personal trainer put me through to prep for some tough mudders we did lol the training was hell the mudder ended up being a cake walk.
I don't know where people get the "small operator " thing from. I know alot of soccom (former) guys. They are all over 6ft or taller and all 200 plus pounds.
Much respect!!! Greetings from deep S. Texas!
As a fellow Texan. We need VFT down here as well
Planning on moving down there eventually actually.
@@ValhallaVFT Roger, I’ll be standing by to attend your first Texas class 🫡
@@ValhallaVFT Great to hear! Many blessings! Things getting expensive! Everything!
Some stuff i'd use other things i wouldn't. Great video and thanks for putting it up
Would it not be more beneficial to be lighter? Can gain some decent strength being under 200lb. Also, you're easier to carry, squeeze into places better, better cardio, harder target, faster overrall. Right?
It’s covered in the video.
There's benefits to being heavy and light. And from what I gather you'll find both and every height, shape and weight inbetween in the special forces communities.
However if you've greater muscle mass you're generally less injury prone and better suited to carrying heavy weight for extended periods of time, as long as you have good cardio as well. Also if I was a terrorist I wouldn't want to wrestle a 200lb Green Beret
Tactical fitness 💪 stay strong brotha.
💪🫡
Any advice or stories about balancing SF and family life? Realistically, I’m about 2-3 years shy of starting a family on the track I am on right now. If I decided to join would I be throwing that out of the window? Is this a single man’s job? Is the relationship doomed? I’m 24. Let’s say I put the baby making on pause and enlisted tomorrow. Would it be wise to start a family while still active or should I wait until I’m out? Do you know of any relationships that survive and if so what was that couples strategy?
These are the things that are holding me back bc I haven’t really found anyone that talks about this.
My last ODA had a combined 28 kids between all the guys, so obviously most guys manage relationships. The secret honestly is 100% your wife, she either is the type of woman who can handle being an SF spouse or she isn’t, and you most likely won’t know that until you’re in it, and yes, divorce rates are fairly high.
@@ValhallaVFT thank you for the insightful reply 🙏.
PS: I will be acquiring some gear soon (plate carrier, helmet, optics, etc.). I’d love to support you with an affiliate link/code if you have any of those
Damn, that’s insane! It’s so interesting how different y’alls style is compared to SEALs. I’ve been comparing MMA Fighter, Navy SEAL, and SF guys’ workout regiments and it’s so fucking cool how much variety there is. Chadd Wright’s workout vids for BUD/S had more running, bodyweight exercises, swimming, with less to no weight training, while y’all Green Berets apparently do a lot more heavy lifting paired up w/ running. MMA Fighters need a little bit of everything, but you get the liberty of choosing your fighting style. Man, I love the Warrior/Operator Fitness world haha
Oh wow 10 surgeries huh, I was wondering how old you are, I just got through having a major surgery done, they had to cut open my lateral muscle on my left side and go in and pull out a cyst the size of a coconut, it came from having pneumonia in my lung, then some of the infection got into my chest cavity and grew that cyst and had half of my lung crushed, the procedure was called a Thoracotomy, the most painful to get over they said, anyway just thought I'd share with you all, can't wait to start working out again, looking for a whole new different workout routine, I've been following your videos and I must say, dam good info hell yeah, alright take care good day to ya.
Great video!
Just a question here. Is there much PED usage to attain the tactical fitness needed in Special Forces
TRT because most guys have fucked hormones from operator syndrome. But most PEDs are terrible for performance, that’s more of a body builder thing.
@@ThatBigGuyAl selection courses are their own thing. They favor lower body weight and insane cardio, I was about 210 in selection, 230 operationally.
Gotcha. Actually I can see that I have been into bodybuilding since my 20s. I’m 58 now. I do a year round baseline of test cause my hormones are jacked up. Couple times a year I throw in some tren just for appearance. I mean it’s jacks your ass up but during those cycles my endurance is for shit. Imagine that wouldn’t do much for tactical fitness. Thank you my brother.
Cool video 👌🏾
Are you cycling your training? I'd imagine the systemic fatigue would probably build up pretty quickly if you are also doing high rep calisthenics and a lot of miles.
Hey man great video, I really appreciate this information. Will you make another video for what you do for your chest and shoulders? I'd be interested in seeing something like that. Regardless, thanks for this man. John 15:13 - Greater love has no one than this: to lay down one’s life for one’s friends. God bless you ♥Jesus loves you
I’ve had a lot of feedback requesting more of these types of videos so I plan on doing them more regularly with stuff like that, metcon style workouts I do, cardio etc.
@@ValhallaVFT Sounds great
US Martials has their selection do a shitload of burpees in between each set of push-ups, squats, pull-ups, and in the O-course, they run in full kit and gas masks. I'm not sure how I can emulate the gas mask part 😂
The elevation mask that let you limit the amount of oxygen
Marshal's my friend
You don’t emulate the gas mask part. You’re supposed to embrace the misery and suck once you get there.
go buy a gas mask....wtf....just go buy your own. Ebay. Amazon. Surplus store
Buy mask...& Sit in trucker stop bathroom
You're built like a Viking, that kicks ass. Thank you for your service.
Like a movie Viking maybe, but if you’ve actually studied Viking history, they were all mostly small but had farmer strength. The movies made Vikings big and beefy, but in reality, it was quite the opposite. Oh, and they didn’t have horns on their helmets either 👍🏻
I like this content please do more, I just got out of active duty army and am looking for more ways to get my ass in the best shape possible etc
Thanks for your time and contributions to the community and our beloved country 🫡
That's the valhalla train
Athletic stance for deadlifts and pretty much any exercise is goated. I'll take a vertical jump and see where my feet land, that pretty much determines a correct athletic stance.
I know you don't like sumo but conversely, what do you think of people that take a super narrow stance for deadlifts?
Hey my man! I absolutely love your content and style. I was wondering if you could do a short video or just recommend any good workouts using own body weight? Some things to do while on the go or hotel when no equipment available. Maybe planks, squats, push-ups, etc? How many reps, etc?
I would love to hear your take on this.
I’ve had a lot of positive feedback from this video so I’m looking to do videos on stuff like that, cardio, metcon training etc here in the following weeks
Do plyometrics like jump squats or pushups with a clap. Or do constant tension/eccentric....like 3 seconds "up" on pushups and squats, then 4 seconds down. Put your feet up on the bed for incline pushups. Get your hands really wide for pushups, then shoulder width, then end with your hands in a diamond
Partner up w/ Chadd Wright I think that’ll be dope man.
I’m a huge fan of his channel actually. Probably my favorite SOF RUclipsr, I don’t know him though.
Nate, thank you for the video. The one thing I do not like about the MARSOC A&S free prep guide is that there's no weight lifting. Will more than likely swap out one of the workouts in the morning for one of the weight/hitt workouts from MASS. Appreciate your content, it's been extremely helpful so far. Fair winds and following seas. - A crayon eater
I think military fitness is very much geared towards endurance, on top of basic strength ofc. If you have to carry something you can always bring in more guys but if one of them can't keep up it holds back the entire squad. Thus endurance before strength.
While those types of prep guide can help you specifically pass selection events that involve primarily just cardio events, i think they’re more geared for guys who are not fit at all to begin with. I was a D1 athlete before joining, I worked out this way before going into SF, and was one of the highest physical performers in both the q course and throughout my career with this type of methodology.
I've had a lower back surgery as well. Thankfully nothing foreign placed in my back.
That being said, deadlifts scare the f*ck out of me.
Do you have anymore tips on form to protect your lower back?
Start light, like very light. And progressively work up the weight over time in small increments. Obviously make sure your form is correct so you’re not putting added stress on your lower back you don’t need to be.
Great video on very motivating! When I got back to the civilian life, ppl in the gym would tell me that it'll be best if I just work a different body part on different days & they also recommended that i don't warm up with 3 miles. Look at me now... Fat & freaking nasty. Seriously though. I really like this video & you give awesome advice.
What do you think about calisthenics workouts only?
For performance I’d say they’re actually better than traditional weight lifting, but you’re obviously not going to be able to get to the strength levels you’d need without weight training.
@@ValhallaVFT Noted, thank you sir 🫡
@@theundisputed3671 yo I remember you from a comment on this channel a month ago. Hope you're doing good brother!!
@@iker8010 Likwise my man, god bless! 👍
Been doing alot of assault bike repeats, like 2 min easy pedal, with 90second hard, as one round. good to work from 4, to 10 rounds over time.. then tje next progression is 2 min easy pedal, 2 min on as one round
Very short, HIIT session that lasts 14-35 minutes depending on how many rounds you do.
thanks for sharing this
hey buddy,did you work with the german sf?
Nah man that is 10th group. Didn’t do much in Europe myself as I was in 1st group.
Did 180 Navy Seal Burpees this morning. I couldn’t make it to 200 and now I have to take a nap. Age is a real bitch.
I’ll be honest I find myself in that position pretty often myself lol.
Given the context, how do lighter SF operators make it?
There’s positives and negatives to both. Lighter guys typically have much higher cardio endurance. But obviously don’t have the top end strength capacity. Neither are necessarily wrong if you’re in peak condition.
Hell yeah!!!
What’s up brother. Just watched the DJ Shipley interview with Vernon Griffith II on rucking. What’s your stance on civilians or candidates prepping for SFAS rucking with 50+ lbs? Also do you still ruck now? Wouldn’t rucking be the best exercise for buddy-carry?
I almost never rucked my entire career outside of being forced to. I’ve never believed rucking makes you better at rucking. It does however toughen your feet/back/skin etc which is beneficial 4-8 weeks before SFAS. Outside of that I think it just destroyed your body, in my humble opinion as a guy who could do 2:10 12 mile rucks.
@@ValhallaVFTI firmly believe this is why I lost 3/4 of an inch in height after being in the Marines
Are there Green Berets in Group who are not strong enough to lift their heaviest guy? This is a huge fear of mine: not being strong enough in that worst case scenario where you have to lift a 260lb teammate with kit on. How can a relatively average sized guy rationalize his existence on the team if he can’t do that?
Be ready to leave teammates behind and be ready to be left behind yourself if you want to get into SF. No man left behind is a conventional warfare affectation.😔
@@salguodrolyat2594 sadly I think you are correct, I’m in a recon section now and we work in small 5 or 6-man teams….yeah there’s just nothing you can do if a guy gets hit. This is why I don’t talk too much shit about Marcus Luttrell or the lone survivor situation…that’s our literal worst fear is that exact scenario. People don’t understand
@@DevilFrog61I will never be a soldier of any type. I realised this after reading quite a few SF soldier autobiographies. Marcus Luttrell's book is quite eye opening how bad it can get in a SF operation. I can't bring myself to condemn any man who is deemed to have failed in a tough job when judged in hindsight. For all my bluntness about reality of SF operations, I do pray that you and your community never have to leave a man behind and never have to be left behind yourself.🙏
Same here. I'm a cardio guy and picked up traditional barbell lifting so I can gain the strength to do so. Tbh, attempting to carry 260lb of deadweight will be almost impossible unless you have more people
Is that the Liver King?
His big brother.
Would you recommend creatin for dudes between the ages of 18 and 13 years old or strictly only 18+ I know you said teens in the videos but I've just been seeing all this other stuff saying how bad it is for dudes under 18 but its the internet so.
The American Academy of pediatrics says no, but they’re also the same people who said your child needs a Covid vaccination. It’s a naturally occurring compound the body produces, it’s fine.
@@ValhallaVFT Alr thank you for your reply
@@ValhallaVFTI’m 17 and take 10’s creatine everyday. I guess I’m done for lol
What’s your opinion on the old PT Test being replaced by the ACFT? And on the ACFT itself?
Hey bro love from India have you worked with our Indian sf operators
whats your opinion on pull-ups? i really like them but they are easier for me because of my build (5ft6 and stocky). this was a really good video i liked how you gave the reasons for why you do each exercise.
You need them for military service
@@GGonmyown
thanks for the reply, i personally love all types of body weight exercises although i have been doing farmers walks a-lot recently since my forearms and wrists are kinda weak ( unfortunately i didn't get my dads Popeye forearms).
@@CatholicJat Pull ups are where it's at in my humble opinion. Been doing them since I was 14. Always a staple in my training, whatever program i'm following. I feel like they develop your back like no other exercise, as well as grip strength and overall functionality.
@@iker8010
yea they are really good, since my last comment my left and right forearms grew a inch in circumference. i suspect that the reason for that is pullups. my back was already pretty solid before doing them, but it has become stronger and a bit more defined.
@@CatholicJat fuck yeah bro! Look into buying FatGripz, they work the forearms/grip like no other. I'll throw in 1-2 sets of pull ups with the fatgripz after my regular sets of weighted pull ups. Craziest forearm pump, since it increses the bar's diameter and you can't fully close the grip. I also do wrist curls and reverse curls since i'm trying to grow my skinny ass forearms too lol. Didn't get my dad's forearms either lmao
Is
Weighted Squats (Back and front)
Overhead press
Weighted Lunges
Deadlifts
Pulls ups
Burpees
Push ups
Farmer carries
Rock climbing
Cardio (Run, bike, rower)
Good enough to get conditioned? Or am I missing anything. I’m going next year after I PCS and I do ANYTHING to make it.
I’m not an expert but I am very fit and I would reccomend adding in Barbell rows and barbell bench press, or an exercise that substitutes for those.
Solid stuff but also depends on the methodology you’re using. It’s hard for me to really say without knowing the set/rep scheme etc.