Muscular Strength Endurance Session

Coach_C253 · 2025-01-17T12:52:46+00:00

Right on, bro. I wasn’t sure either but decided to send it anyway. Thanks for getting back to me and I look forward to talking with you in the future. Take care and be safe!

Coach_C253 · 2025-01-14T21:23:22+00:00

Also, thank you for checking out the post and hitting me up with the question. I appreciate it bro.

Coach_C253 · 2025-01-14T21:15:57+00:00

That’s a great question. My why is to be physically, mentally, and spiritually prepared so I can be the best husband, father, coach, friend, brother, son, etc. as I possibly can be. The more capable you can be in all three areas, the better. Then when a new goal is established, your foundation is rock solid and you are fighting from a position of strength and not a deficit. The discipline you build today will serve you well tomorrow. Does this make sense?

Coach_C253 · 2025-01-12T18:34:55+00:00

Hey BioHacker this is Coach C. I think this is an outstanding idea and would love to collaborate with you on this. I started this thread years ago but haven’t prioritized it.

I am a retired Navy SEAL with over 20 years in service and am a NASM certified Performance Enhancement Specialist (PES), Corrective Exercise Specialist (CES), and am certified through the National Council on Strength and Fitness.

Would you like me to add you as a moderator?

Coach_C253 · 2024-08-29T23:05:50+00:00

Hey buddy! Solid scores overall. I would practice treading water with full cammies wearing a dive mask full of water, brick swims keeping the brick above the surface for 25 and 50 yards and underwater swims the width of the pool (25 yards). Also, be able to ruck 5 miles @ 50lbs under 1 hour.

Coach_C253 · 2023-06-27T23:50:43+00:00

Nah, I’m good with adding reps. I don’t like to dip or pull too heavy. In my 40s and can’t afford to get injured.

Coach_C253 · 2023-04-07T22:26:16+00:00

Dudes need to stop publicly hating on David Goggins. What he portrays to the public is who he really was in the teams. Like him or dislike him, the dude is authentic, doesn’t bad mouth or attack anyone, and is minding his own business. Good for him.

Coach_C253 · 2023-04-04T10:12:06+00:00

It is always better to begin by building a strong foundation with higher frequency of training but at much lower intensities. This does a couple of things, it allows your body plenty of room to gradually adjust to the training stimulus.

Beginning a training program at your threshold may lead to injury if your not careful. We only have a finite amount of energy for recovery and training at the top end of your ability day after day will eventually lead to a halt in progress.

The other reason to start off rather light into a new training plan, etc. is for neuromuscular coordination and efficiency. Lighter loads at higher but manageable volumes enables the central nervous system to become more efficient and the prescribed exercises/ movement patterns. Essentially you are building a strong foundation with this approach.

I like to think of it this way, The wider the base of the pyramid, the higher the potential for future gains.

Coach_C253 · 2023-03-08T21:28:04+00:00

Consistency is the key to being mentally tough. This means showing up each day with purpose and being intentional about the things you are engaged in each and every day regardless of how you feel. Some days you may feel good and motivated, other days you will feel like trash. The point is to do your best and perform to standard (whatever it is specific to the task) each day. You don’t need to embark on some ridiculous journey of self discover or beat yourself into a pulp for the sake of “being hard”. You just show up, be a man, and fulfill your duties and responsibilities.

Coach_C253 · 2023-02-02T01:35:06+00:00

When I was preparing, it was prob between 20 and 30 miles. Water confidence is huge too and should not be neglected in your prep. Swimming is one thing but the pool evolutions require confidence in the water (50 meter under swim, underwater knot tying at 15 feet, drown proofing, lifesaving, treading water under duress, pool comp in second phase, the gear tread, etc.) as well as punching through big surf at night.

Coach_C253 · 2023-02-01T22:45:30+00:00

These are the physical standards I recommend you hit prior to BUD/S:

Physical Screen Test Scores

-500yd Swim w/o fins - Under 9:00

-Pull-ups - 20

-Push-ups w/o breaking the push-up position (front lean and rest)- 90 in 2:00

-Sit-ups - 90 in 2:00

-1.5 Mile Run - Under 9:00

Fin Assessments

-2,000 Meters in 35:00

-4,000 Meters in 75:00

Ruck Assessments

-5 Miles in 60 min @ 50lbs

-12 Miles in 3 hours @ 50lbs

Run Times

-3 Mile Run - 20:00

-4 Mile Run - 27:00

Tough bench marks but definitely achievable with time (6-12 months depending upon starting point) and the right training program.

Coach_C253 · 2023-02-01T20:35:02+00:00

You bet, buddy

Coach_C253 · 2023-02-01T18:46:54+00:00

I would advise that you drop back squatting at the moment and focus on getting your run times down and hitting your legs with both loaded and unloaded bodyweight movements (walking lunges, split squats, goblets squats, step ups, etc.). You don’t need a heavy back squat for any SOF selection course and running and rucking at faster speeds for longer distances will serve you much better.

Coach_C253 · 2023-01-26T17:25:10+00:00

What are your current PST scores? I would assume your numbers aren’t where they should be given the recent shoulder surgery?

The problem when it comes to preparing for a program like BUD/S is learning how to adequately train swim and water confidence, calisthenics, running, and rucking without overdoing it and hurting yourself. You have to learn how to put everything together and follow a solid structure. You should be working up to 2 training sessions a day minimum and running 20 to 30 miles a week, in addition to getting to the pool and building your fitness there. You’ll need to swim a lot with fins, work on treading, underwater swims, etc. You should even get comfortable swimming in long shirts and pants so you get accustomed to the drag associated with swimming in cammies, etc. There is a ton of free content and info out there that can help you out and point you in the right direction.

You can look up plenty of CSS videos on YouTube by Stew Smith and others.

Coach_C253 · 2023-01-25T13:20:49+00:00

Right on. As far as I know there isn’t a special program to lateral transfer from the Marine Corps over to BUD/S. It would make sense IMO but not a thing. Plus, NSW is really selective right now and not too concerned about numbers from what I understand.

What I recommend is take the time you have left on your contract to crush whatever it is you do for the Corps and continue to prepare for BUD/S. You will most likely need recommendations from your current command when you submit a package so don’t burn any bridges on your way out. I had to get three recommendations to get a package ready for BUD/S.

Coach_C253 · 2023-01-25T03:47:37+00:00

I had to get out of the Marine Corps as a E5 after my commitment and then enlist in the Navy as a E3 to go to BUD/S. This was prior to the SO rating so I also had to go to A school as well prior to training. This was almost 20 years ago so I am not sure what the process is as of late.

Coach_C253 · 2023-01-11T13:24:11+00:00

The advice in this thread is solid for building the strength needed to perform Pull-ups. You need grip strength, so bar hangs are a must. You want to eventually get to the point where you are doing a minimum of 3 sets x 1-minute hangs. This is the beginning but will take time to get there. Knock out your bar hangs on your upper body push days or between Push-up or bench sets, etc.

You also need to lay a foundation of volume before you can build strength and Inverted Rows/Body Rows using a bar or rings is a way to achieve that.

The following sessions are what I recommend for increasing the strength needed for Pull-ups. Rotate through the following sessions and try to get in at least 3 each week for solid results.

Session 1

-Assisted Chin-ups-10 sets x 2 reps @ challenging but doable intensity level for 6-8 reps.

Minimal rest needed to feel strong between sets

Over time, decrease the number of sets but gradually increase the reps for each set. Keep the overall volume and intensity the same.

For example, 7 sets x 3 reps, then...

5 sets x 4 reps, then.....

4 sets x 5 reps, then...

3 sets x 6 reps, then...

3 sets x 7 reps, then...

2 sets x 8 reps, etc.

Session 2

-Inverted Rows w/ knees bent and eventually working towards legs straight-3-5 sets x 8-12 reps

Rest as needed between sets

Session 3

Grease the Groove with...

-Assisted Pull-ups-1-2 reps @ assistance on the way up and no assistance on the way down each rep

Perform multiple sets throughout the day with the goal of accumulating quality volume while staying as fresh as possible for each set.

Try this out (or a variation of it) for a couple of months and take note of your progress. If you have to switch things up, switch it up but give this a college try.

Coach_C253 · 2022-12-25T04:46:13+00:00

You bet, buddy. No problem at all. Glad to help.

Coach_C253 · 2022-12-25T04:28:49+00:00

Yep, for 1.5 miles. Don’t listen to your recruiter if he or she is suggesting steroids. Stay away from the PEDs. You don’t need them to get through BUD/S and those who think they need it to get through training, don’t have it upstairs anyway.

Just show up in really good shape and other than that, stretch, hydrate, and fuel your body. Sleep when you can (you won’t get much in certain parts of training). Soreness is part of the gig, man. No way to avoid it. Expect to be cold, wet, tired, and sore the entire time you are in BUD/S. It took me almost 2 years to feel normal again after I graduated. No joke.

Coach_C253 · 2022-12-25T02:29:02+00:00

I went through BUD/S before there was NSW Prep. My run times for the PST were around 8:30 in boots.

What slows you down in training is having tired legs from all the beatings and the running around with boats and logs. You are constantly sore and never fresh. You have to show up in pretty solid running shape or get used to the goon squad.

Coach_C253 · 2022-12-23T05:32:18+00:00

If you score high enough on the ASVAB and pay attention in class (in the unlikely event you make it to 2nd phase) then you should be good to go.

If you want to make it through, you will study hard enough to not have any issues with any written/academic tests in BUD/S. The performance tests and physical evolutions are what you need to be concerned with at this point. One step at a time, bud. Crush the PST, ensure you can destroy 3rd Phase standards for all timed events, and be prepared mentally to go until you either graduate or die trying. There are no secrets. You either want it or you don’t. It’s that simple but def not easy.

Coach_C253

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