Training Questions answered 12-16-14

special forces training questionsCheck out these training questions asked in the SGPT Facebook forum on 12-15-19.

Carlos: What would be the best way to bring down my 4 mile timed run?

Working to sprint intervals or more of an endurance based run?

SGPT: Check out this article on 5k running tips

Raj: How to breathe properly while doing pull ups?

Video Bar-Barian Pull ups

Check out the MiR MV 20LBS Adjustable Weighted Vest (WEIGHTS INCLUDED)

SGPT: Breathe out at the top like you would when doing a weighted barbell squat.

Justin: From a combative specialist point of view what combative systems or martial arts systems would you say are the best ones for the adaptation of special operations?

SGPT: Krav maga

Mike: Is there any way to help a rotator cuff heal faster?

SGPT: I would make sure you are seeing a physical therapist first. Make sure you are eating clean with lots of vegetables and macronutrients. I had a broken wrist and am healing it by eating clean and sleeping 8 hours plus. I also take a multi-vitamin.

John: Best book on SOF mental toughness?

SGPT: There are many great book that emphasize mental toughness. In my opinion “Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10” is one of several.

Rob Smith: How many times a week do you recommend lifting weights?

SGPT: what is your goal? Special Forces? I would lift weights with a ruck, weighted pull-ups and pushups, sand bag or pulling pushing a sled 5 days a week depending on how much your body can handle.

Manuel: Please recommend variations for running WODs.

SGPT: Check out these SGPT running workouts below for variety.

Michael wod

Griff workout

Joe S: How to correct form and getting the breathing technique down for the combat side stroke used for the 500 yard PST?

SGPT: Check out these Special Forces swim tips here

Jim: Where can I find out more info about the SEALs from the Navy?

SGPT: Check out the official Navy webpage here:

Russ Z: How to improve run time without injuring yourself?

SGPT: Check out these running tips to improve your mile. Also check out this article on pose running to prevent injury.

Steven L: Do you get any chiropractic care during the training process?

SGPT: I have in the past but currently do not.  It is important to have a good doctor and physical therapist to help you in case of injury.

Jose B: What is a good post workout meal?

SGPT: We like to eat clean with lean meats and vegetables.

Adam P: How do you increase your push up count without injuring yourself?

SGPT: Try Pavel’s push up workout.

Larry S: Muscle soreness. Over time I can train until I reach muscle failure. Wait a few. Go to failure and so on. I don’t get sore anymore. I know I’m pushing hard enough. Do I need to change up my routines COMPLETLY to different more advanced exercises? If I’m not hurtin the next day I don’t feel like it was a productive workout.

SGPT: It is not necessary to train to failure every workout. Your body is capable of rebuilding itself without 100% effort every time. Try more of a variety of workout and mix it up.

Cameron T: I do a significantly heavy workout 3 days a week. 2 mile warm up LSD run, an hour or so on a punching bag mixed with calisthenics (I’m absolutely drenched at this point), then I go into weight lifting for 45-60 mins. I’ll usually do moderate to high weight, with reps between 6-12 and 3-4 sets per exercise. I’ll work 1-2 muscle groups per each day of the three. (Exp. – chest, back, biceps, triceps, shoulders, legs). I then go to the pool and do either interval sprint swims, or LSD swims. Then my workout is done. Overall it takes roughly 3 to 4 hours. If I am training like this, should I only train 3 days a week? Or train 3 days hard, and between the hard days do a light version of it? Also, I do a 7-12 mile hike at randomly throughout the week with a double steel plate carrier. It’s all 45° or more. About 3-5 hour hikes or so. Different locations I cycle the hikes through. Thanks for the help! Also, I do eat very well if that matters in the question. 6 meals a day and lots of water throughout the day, plus while working out. Again, thank you!

SGPT: What is your goal Cameron? If your goal is BUDS I would first take a mock PST and see how you score on that. From there I would work on my weaknesses. Post up your goal in comments and I will try to expand and help you more.

Brandon M: Is crossfit good training even though some of the workouts have barbell movements and are not all calisthenics?

SGPT: Check out this article on CrossFit for Special Forces

Brian T: What kind of training is recommended to burn belly fats?

SGPT: I would eat a leaner diet and do more cardio like ruck marching, running, rowing or bike riding.

Rhiannon D: Any tips on how to get ‘in the zone’ for a tough workout? I find this only happens to me sometimes by accident. Would be great to hear some ideas on how to do this on purposefully.

SGPT: Check out this article on How to Find the Zone

Frankie: What upper body exercises can I duo, if any, if I’m R & R’ing for 3 days during a Pushup Push program? Supposed to rest chest, triceps, and shoulders.

SGPT: Check out this article on Pushup push workout:

James Ftb: Brad, point me in the direction of some solid beginners yoga.

SGPT: Check out todays yoga and scale as needed
Yoga recovery wod today:

Do you have any training questions? Please post them up down below and we will answer.