I know a guy who did zero running, only lifted weights, and dropped his mile and a half time to around 8:50ish from 9:30 in the course of maybe 5 months of just lifting lol. That's around the 6 minute mile
@@echooutdoors2149 that does sound right because I got lazy on being disciplined with my four miles runs. I used to do four times a week but reduced it to two or sometimes even only one. Yet I seemed to have a faster run and even better lung 🫁 endurance just from weightlifting 🏋️! I believe my weightlifting has greatly improved my muscle endurance and lung capacity!
My goal is passing BUDS and SQT so I can be a Seal. The reason why is because I always wanted to be an underwater operator. I am NOT physically fit in any way unfortunately so I have been watching your videos to be able to plan my workouts and change my eating habit. I have always been a quitter and its time for a change. Thank you so much!
That's exactly what I'm going through with the royal marines commandos but I want to go into the SRS. I'll pass on some advice I've been given with regards to exercising. Try doing more body weight exercises I.e. press ups, sit ups, burpees that kind of the and go for 3 runs a week but never run further than 5 miles as you don't want to injure yourself before you even get through the door. Also get used to running and walking with weight on your back. Let me know how you get on bro💪
I´m surprised by the second "mistake" you mentioned. Don´t fight your genetics. I´ve served for quite a few yrs and from my experience, fighting your genetics is exactly what you want to do. If you´re a skinny guy that can get a great 10k time, then run less and do more strength work. Always address your weaknesses, you´re strengths needs to be maintained or slightly improved but never go full out on the things you´re great at already.
I think what he means is to not waste youre time trying to get super buff if your an ectomorph or to get super skinny if youre an endomorph. Obviously you should always adress your weaknesses while maintainong your strengths. But me being a naturally skinny guy, im just going to waste time trying to bulk. Ive done it, it wont happen for me. But i will still do strength training. Just not going to stuff my face to the point i feel sick and over train on the weights.
You know after about 10 years of self-learning through reading on the internet and trying out different stuff, I can safely say this is maybe the most informative measured take on the subject. Awesome.
Everything in this video is dead on. I've been training for 2 years to get into shape for the military (I was a morbid 320 and now I am at 204) and still am trying to get in shape for boot camp.
Possibly because one of the core tenets of SF stuff is teaching tactics/combat to other groups of people. I don't know how much they'd emphasize the cadence and speaking patterns in SF circles, but I feel like that's where the cadence would come from.
I ran across this looking for training advice for my son in the Army who wants to go to Ranger school. The advice pointers here seem pretty applicable regardless of what you are training for. Even for an old, nearly retired fart like me.......
I’m a former 11A5SLA, now teaching English as a Foreign Language in Taiwan 🇹🇼 and it’s been decades since I’ve done any Army Stuff (this month, I’ll turn 69). My current regimen is aimed at overall health and fitness, whatever that means. To what degree can I violate a lot of these rules, including exercising in opposition to my genetics, for the sake of variety and checking all the fitness and health boxes? I’m not a competitive athlete, nor am I being scored (ADIOS, APFT!). Thank you 🙏
I totally agree with this, I used to combine everything weightlifting, running, sprinting, swimming, even military workouts (like Murphs') But I'm always disappoint that my body stays the same. So I gave everything up and just focus on one workout at a time, accepted my genetics and give my body some time to rest.
I try to attain that sweet spot between strength and endurance. I don't run more than 3 miles between 2 and 3 times a week. I also perform 2-3 full body moderate full body strength workouts per week. I 'll throw in a heavy full body strength workout in place of a moderate workout every week or two. I also rest when my body tells me. My only weakness: stretching.
All good info, wrecked my body working hard labor jobs my whole life, until I dislocated my shoulders multiple times and tore ligaments now I'm 65 and fighting to stay mobile and keeping the pain down without meds. Take it easy on yourself, were not built like apes and can't take the physical stress. Everything comes back to bite you when you get older.
#4 hits me hard. I started trying to burn myself out on my runs, but I always take at least 2 days off because I started noticing aching pain on my knees and having trouble sleeping. This is with stretching before and after. LOSTEN TO YOUR BODY. IT DOESNT MAKE YOU A WIMP.
Stretching actually increases the risk of injury if you do it before exercise, and this is one of the biggest myths that medicine knew for decades but the fitness circle somehow didn't get the message. When you stretch, your muscles tighten in response to avoid over-extension. This means your muscles are more prone to tearing when you workout. Before exercising it is good to warm up, which is not stretching but doing cardiovascular exercises. The idea is to not shock or strain the heart when you don't benefit from it. A gradual progression is sufficient. Stretching improves flexibility which does greatly reduce the chance of injury, however flexibility is built over weeks, not a few minutes. Stretching is always the last part of an exercise regimen because immediately after stretching, your muscles will be tight and you won't be able to be as active without injuring yourself until they relax.
you don't need to stretch before long distance runs, just ease into the first 1-2 miles and pick it up later and finish strong. You should stretch after though
That regular Army PT back in the day was horrible and just painful. It wasn't until I got out of RA and was in NG while in college that my physical performance improved, best run times I ever had and even maxed out on push up. But I could not have done that with the route pushups, sit ups and running during regular army PT. It was because I also lifted after work that my body was just over taxed.
How far back does your 'back in the day' go? Are you talking about the old 5 event test that went out of use in 1980, or the 3 event test that replaced it?
*_Training for the entry standards._* Without a doubt the worst mistake I made. Aside from training myself into injury, I could've prepped so much better to prevent further injury.
This top number 6 brother is real as fuck, many years having a bad diet and working hard and I never had a great results, now I’m 8 months straight having high protein diet and whole food meals and my body change absolutely better
I wanted to go to RASP and ranger school...all the running in basic/AIT and not knowing how to run properly gave me stress fractures which resulted in compartment syndrome. hoping i can bounce back after surgery.
It sounds like you already know what to do. On the off chance that you haven't referenced it already, Kelly Starrett's Ready to Run is an awesome book that has greatly helped my running.
@@veg1run You can share the information, but it is up to the person you are telling to do 51% of the work (at a minimum). Sometimes people can't see how important something is to their health (smoking, diet and sugar intake, weight, running, or sleep). And they have to crash and burn before they are willing to listen to what you say. Frustrating, but even if you listen to JOCKO and follow his advice on how to convince people of the validity of your opinion, you can't always save people from themselves.
5:18 “Don’t heel strike”. Great advice that is not repeated enough. Heel strikes are terrible for your joints. Don’t let the design of your shoe, with the thick sole at the heel, dictate how you run.
This is a myth. Strike placement (under your center of gravity) is more important than if it's heel/mid/forefoot. You can even see this in elite marathon runners who were heel strikers
Started training boxing. Had to learn proper footwork and movement. Different kind of conditioning. Took a while to learn all that but it’s worth it. Don’t plan on getting into a ring just a hobby.
The part about sending mixed signals, this is true... but I don't think that is a reason NOT to aspire to get good at both cardio and strength. It takes a different mindset. Your splits are no longer weekly and you will make much slower progress. Instead, for me, I have a month split where I train for strength, endurance, and metabolic conditioning. Week 1- strength focused, week 2 - cardio focused, week 3 strength focused and week 4 recovery. All weeks have lifting and endurance and metabolic workouts at various intensity. You have to eat healthy and take rest seriously (rest is both physical and mental) especially sleep. I'll even take a day off from studying code if I feel worn down because using your brain is taxing. But i'm okay playing for the 3-5 year long term gains rather than get super buff in 6 months or become a fantastic runner in 1-2 year gains.
I completely agree on the running part, I have been doing track and field for around 2 years now and when I started I was sore everyday for the wrong reasons I was hurting so badly because I had terrible running form and when my coach told me what I was doing I was amazed with how fast I really was.
Only thing I disagree with is that big people can run endurance events and little people can powerlift, they just cant compete with each other. I run ultramarathons and I love them but I'm never going to be able to match someone who's built for endurance events. I use them as both mental and physical training but I have to run my race and not worry about winning. Compete against myself and focus on improving where I can. Avoid road running unless necessary and wear the right shoes to save your joints and you can run forever. But also stretch and cross train to make sure your joints do get a break.
You *need* to do both resistance training and "cardio". Even if you do the cardio right after you lift you only "blunt" the workout a little bit. It is better, however, to do your cardio a few to several hours before lifting.
“I lifted high weight and low reps” That’s the issue. You couldn’t gain mass because you were doing heavy weight. To gain size, you must do hypertrophy. Low weight, high repetitions. If you’re in the military you’ll have to block periodize your program. After doing so, you need to evaluate the PT they make you do. For example, in the army, you know they make you run first thing in the morning. With this being a factor, you aren’t going to gain mass if you run first thing in the day and lift later. The ONLY way to gain mass at that point is to seriously EAT. You’re eating for the current you (before you train) to train optimally, you’re eating for recovery after you train, and the goal you. Ultimately you’re eating for three people, when you eat this much, you account for the work you need to put in, the work you put in, and full recovery. In the end this results in mass. Yes, you’ll lose weight in ranger school and Q course, that’s inevitable. But to say because of genetics you can’t gain mass? Talk to exercise physiologist Jeff Nichols. Former DEVGRU. The science behind exercise and the body itself suggests otherwise. All the best!
Nick Fletcher. Buckle up, because this will be a lot to read. So here’s the thing about the army and making “gains”. You have barriers. To optimally perform in training and in your job? You need the proper amount of sleep, the right diet, and a balance between PT, work, and workout. Your barriers: amount of sleep, being out in the field, and the caloric deficit from morning PT, and desired gym time. You should note that if you run before you lift? You will LOSE both fat AND muscle mass. Also, skipping meals? You’re setting yourself up for failure for performance. Also, all this talk on intermittent fasting? It’s bullshit. Solutions? Keep reading. Here’s an idea of how you should set up your times Wake up, get ready for the day/ Morning PT. You need to EAT SOMETHING. My recommendation is a frozen meal you can easily heat up from “Vertical Diet”. They’re a great company that makes pre-made healthy meals. This is also backed from registered sports dietitians and exercise physiologists. If you want to make progress in the gym, you’re going to need to EAT A LOT, by a lot I mean a fuck ton. Again, you’re eating to fuel yourself, the recovery, and your goals. Aim for no less than 6 “meals” a day. You can flex with some of these meals by doing something as simple as a protein shake with some Greek yogurt (just one example). Now being that you’re waking up and going to PT, you should heat up a meal, eat it, and do PT. Give yourself enough time when waking up and eating to where you’re not just going to puke it up while doing PT. Try meal prepping the night before. You can do this before bed, I’ll talk more about sleep in a minute, but the reason why you’ll have a meal after PT is to recover your muscles and get a balanced meal post training instead of just a protein bar or something small. We’re at 2 meals now. Then you can go about your day and get to work. Eat another meal and one snack. There’s 4 meals total. After work? You’ll be pretty tired. You did PT, you’ve been at work, you’ve ate, or maybe you haven’t. So you want to optimize your performance in the gym, make sure you have that 4th meal. The best way to really avoid offsetting your caloric deficit, is to sleep a little before training again. Grab a cat nap in, sleep a little before your next workout. Because in the army? You probably get roughly 6 hours of sleep a night. Make the best of this 6 hours and maybe try to get one more during the day. Now it’s gym time, what to do for pre-workout, training, and then recovery... For pre-workout, try some nakee butter with monster muscle protein shake. It’s nutrient based pre-workout. The nakee butter gets you calories, it’s not heavy on the stomach, and you take it with a monster muscle chocolate shake. Milk based protein (you have some sort of protein base before a workout), it has 150mg of caffeine, just enough stimulants for performance, and if you want to add something to eat with your nakee butter? Just do half of a rice cake. If you end up not liking either of those? Try eating baby food. Yes, you read that right. It has enough calories, it’s made to be light on the stomach, it’s healthy for humans to eat.. if it’s made for growth in a kid, why would it not be good enough for you? Muscle milk was the first supplement in the 1980s. They were the first in the business of making protein, and you know how they started? Bodybuilders at that time would drink baby formula because of its high protein, to build muscle. Hence, the production of muscle milk was history from there. So no, baby food isn’t a bad pre-workout “meal”. Do your workout. If you’re trying to build muscle, do hypertrophy. If you don’t know what that is, look it up. If you’re trying to get stronger? Do a strength program. If you’re small and trying to get big and strong? One at a time man. First do hypertrophy, then do strength. You can’t have both, you have to do one after the other. It takes time. Make sure your form is good, you want to avoid injury at all possible. After your workout? Take creatine, yes after your workout. Then drink a protein shake. Then eat your meal. All big meals should have a rich meat protein (or fish), vegetables, green veggies, a fat source and maybe a fruit. Now it’s all about optimizing your recovery from this heavy workout. Prep tomorrow’s meal. Start your process for going to sleep. Avoid being on your phone. Blue light will stem you to stay awake. Take some supplements, I’ll list them below and what they’ll do for you. Prep your uniform, prep for bed, and get to sleep. SLEEP IS THE NUMBER ONE RECOVERY ABOVE ALL ELSE. So what about weeks you’ll be in the field? Don’t worry about it man. Go be in the field for a week or two. When you start back? It’s like clockwork, and you’re back in routine. If you have a solid workout, solid diet plan, and solid sleep? You will be okay. All supplements are from Thorne research on Thorne.com PharmaGABA: for sleep, it puts your mind at ease and allows it to not be racing before going to bed. Multivitamin from Thorne: it helps with joint health, and wellbeing Creatine: post-workout to extend your anabolic state and take in food. Whey protein: add this to your Greek yogurt, put in your post workout shake, and make sure you take it within 30 minutes of your workout. Block periodize this regimen to your schedule as needed. Hope this helps answer your question brotha! This is combined information from sports dietitians and CSCS. Both former SOF.
Nick Fletcher. I’m going to go ahead and put this out here as well: if you need good programs to run that you can just buy? Look at these Instagram pages: @13barstrong - former Green Beret and Strength Coach @jeffcscs - former SEAL and exercise physiologist @cronusfit -Ranger owned
Running everyday won't lead to knee injuries (1 mile a day at 10 minute mile pace won't do much). Running at a high intensity, running long distances, pushing yourself to your limit, and doing HIIT everyday will, especially of you don't recover properly
@Zulhilmi Rahman high level athletes don't run everyday? How bout distance runners? Especially long distance runners, who are going upwards of 12+ miles a day.
If you have a good weight to height ratio and run on a soft surface, you can run as much as your muscles are capable without overtraining and your joints will never fail you. Most joint pain comes from impact on hard surfaces and poor form.
I've had to deal with the negativity of many around me claiming I can't complete selection for US Army Special Forces because I'm not the "beefy" guy but I think I still have the unique body strength to win a fight and demonstrate this, among several other videos you've made, are proving helpful as I'm seeing more and more progress. I hope to keep you updated some day. 👍
Great advice. I'm forty and have trained at this and that all my life. I decided recently that I want to be a long distance runner, but I'm 2 feet wide at the shoulders and 6'2", and when I lift weights it's insane how quickly I progress. So if I listen to this advice I should do lifting or something related to it to see how far I can push myself.
I am working on becoming a Marine, watching this video shows I have been doing things wrong. Thank you for the help sir and thank you for your service.
true, every genetic variety can become what society deems as "super fit", so it is not an excuse to not train, but that doesn't mean that your genetics don't make you fit better for certain types of fitness. Everyone can become really strong, much stronger than average for example, but genetics will limit progress at some point. That can mean that when lifting weights, you will only be able to get into the top 25% of athletes, but when running you might be able to belong to the top 10% with the same amount of effort.
For the past four months, I've been running a mile in a half 5 days a week within the 10 min. Eventually, both of my knees where aching so bad that it was really unbearable. Turns out, it was potellerfemorel pain syndrome. For the past month I've been cutting back because of it with some naproxen. Right now my left knee is still recovering but my right is pretty much good. Hopefully my left recovers soon so I could get back too it except next time, I'll learn when to take at ease.
You know your stuff.... Pretty much agree with all ten.Unfortunately many people get into fitness for the wrong reasons and even so they don't even try to cross check the myriad opportunities afforded to them in order to thrive physically and mentally. In my opinion fitness and sports in general reflect life, carelessness is easy to spot and will carry through blatantly to other facets of your life!!!!.
Fitness Mistakes list: #1) 00:23 : Not Knowing Your Goal -must establish type of Fitness Goal. ie Endurance? Bulking Up? etc #2) 01:12 : Fighting Against Your Genetics -Take Advantage of How You're Built -not fight against it. #3) 2:40 OverTraining : Let Your Body Rest and Recover or your Joints will haunt you when u get older. #4) 03:50 : Running Too Much -that would wreck your knees due to lack of resting your knees, would feel those side effects later in Life and can be demotivating when doing the same monotonous exercises every day. #5) 4:53 Bad Running Form: it'll slow you down and could develop unecessary injuries due to bad form etc #6) 5:33 Bad Diet / lack of fuel for the mission: ua-cam.com/video/6cBIBJNoetI/v-deo.html #7) 6:08 Not Sleeping Enough #8) 6:25 Not Warming up Before Stretching (Stretching Cold Muscle=Bad idea / can cause tearing of muscles), Not Stretching after warming up and Not Stretching afterward the exercise. #9) 6:57 No Imagination: Solution: Challenging and Different Routines will challenge the mind and body. If youre bored and want to plan new routines , challenge yourself into new routines, listen to his suggestion at 7:53 (also listed in this Video's Description) and maybe try the Fitness Test as a routine too ***but ONLY IF You're Cleared by your Doctor/Physician before attempting *any routine***: ua-cam.com/video/aE3OIqFEoxs/v-deo.html #10) 8:09 Self-Imposed Limits/excuses like: self-doubt, negativity, bad weather, vanity, improper clothing, etc
Good running form was huge for me! Suffered shin splints for close to 3 years before I went to a running doctor that had me running on a treadmill with video monitoring etc. Heel striking, leaning back and all together s***-form! After changing it I'm now training for a mountain-marathon and a 100k-race without any problems
What would you say was the biggest change you made? I’ve made sure my hips don’t lean forward and that alleviated most of the back pain, but any other pointers?
@@maxb4210 changing to a higher cadence and running on my forefoot while looking to land under my center of gravity, not far out in front of myself. Did a 130km race in the meantime, still no problems whatsoever
Nutrition is so important and so many people ignore it. I was in my best shape at 20 and lived on baked chicken, potatoes, broccoli, asparagus, and mix green salad. My snacks were protein bars, Apples, mixed nuts, and popcorn. I was 205lbs and had 6% body fat but my ass was slow and couldn't get less than a 7:45 mile
I struggled with this my whole career, I needed to be strong but I also needed to have endurance. I got good at both but didn't great, the best part though is I felt great and make work easier and safer. The down side is now I'm retired and to say I hurt is an understatement. Was it worth it, hell yes! I wouldn't change the way I lived even though most days now are hell. Edit: I was in the fire service not the military. Big difference
"if you're skinny and small you can't get big" sorry but I've seen a really really skinny guy with 5'5 getting relatively big with huge muscles in less than 2 years. even myself I'm not that tall with 5'11 and I was really skinny fat but in 8 months I've gained muscle mass lost body fat and I'm still doing it and I'm not even focusing on my diet, I just quitted drinking soda. I just train increasing the weights as I can and do cardio twice a week.
@@richardmercado6285 no? Your diet and your training dictates that not if you're skinny or small. You sure will not be as big as a 6'0 tall but still can do it in your body frame
I wish my leadership wouldn't heeded this advice while i was in. At one of my old units we used to do "wonder runs" as in I wonder when this is going to end. These usually lasted 5-7 miles or more, and we did them almost everyday. Needless to say my knees are feeling the abuse.
Back when I was a young specialist at Ft. Leavenworth, I started running every day. Well, not running, Jogging. I had stopped drinking and because our SJA was ex-SF, we would get off work 30 minutes early if we went for a run. Being the Army, that translated into basically 45 minutes to an hour early. Of course the older Officers and NCOs would stay to "hold down the fort". I would run for 30 mins, show back up at the office, that was a requirement, smoke a cig (I was stupid, still am), then run for another thirty. On Saturday, I would run for 1 and a half hours. Sunday, I would rest. When word got out that I was getting married, I remember a CQ saying, as I went out the door, that all this running shit is gonna stop once I do the deed. He was half right. It took a crushing workload in W. Germany and of course, marriage, to put a stop to it. About a year later. I would run in Leavenworth during the heat of the summer and bitter cold of winter. In the winter, I would wear sweats over a pair of large women's winter-all hose, sweat shirt and a cap. I would smear a lot of vaseline on my face to to keep from drying out and freezing. It wasn't unusual for me to have icicles hanging off me when i got home. I wholly recommend it. Side note: Years after I had left the Army, my Dad and I were talking. He was Ex-SF. I was telling him my coffee story when I mentioned the name of the SJA. He recognized the his name! Turns out they were both SF in Vietnam at the same time. Small world.
I run only once every week and I only run sprints on dry land. Instead of the classic run, I decided to swim. I swim 3 times a week, in the sea all spring, summer and half of autumn, and in the winter I swim in a big city pool.I'm sorry that when I was younger I didn't immediately replace running with swimming. I feel a lot better now when I swim, I even have better results in boxing now when I stopped running for kilometers.I think that swimming long distances is much better than running long distances, it simply destroys the body much less, and the effects are at least better when swimming. At least for me it is so
Swimming is definitely one if the best forms of cardio, I’ve learned there’s a difference between good running shape and good swimming shape, being good at the former doesn’t guarantee the latter
Great video, Just so know though, muscle hypotropy is'nt within the low rep range. If you're looking to increase muscle size you should be in the 8 to 15 rep range. Anything less is strength training which doesn't necessarily increase muscle size as much as hypotrophy training would. Also it was'nt your genectics preventing you from getting big, I just think it was the way you were training, but mostly your caloric intake. You probably weren't in much of a caloric surplus as you may of thought if you lost weight during that 90 day period.
Studies show that lifting heavier weight in the 6-8 rep range creates better muscle fiber repair and thus creates a stronger and also bigger muscle look. High reps low weight creates a more chiseled look but does NOT increase mass.
There are so many things that are wrong that this guy said in the video. I dont even know where to begin. Dont listen to people who arent professional/qualified athletes about athletics.
@@hoxtonlover The way he says that you can't train strength training and cardio because that will "confuse the muscles". The way he says muscles can grow "lean" as opposed to strong when in reality muscles always grow the same way. There is no such thing as "lean muscle". Also the way he said "you cant fight your genetics" and then shows a drawing of somatotypes which are a highly discredited pseudo scientific concept from the 1940s. Also his excuse for not getting strong is the fact that he trained with a powerlifter for only 3 months and got no results. Drinking 1,000 calorie protein shakes at night doesnt make you strong. He just wasnt eating enough throughout the day. While it is true that some people are born with natural propensity for certain athletic activities, everyone can benefit despite their metabolism. If your metabolism is high, eat more. He also tells people to be more "imaginative" and never stick to the same program, which is a really bad idea because it doesnt allow you to focus on improving in certain excercises or running times and just adds chaos to your training. If you have a well rounded weekly general strength training program which trains your entire body in ever possible function, it makes no sense for you to stop following it for the sake of "imagination". You should choose VARIETY and not VARIATION. Also this guy unironically recommends aikido as a viable martial art to learn for self defense/SOF, which makes it really questionable how he intends to sell a fitness program with a kickboxing self defense "workout". I doubt hes proficient enough in combat sports to be selling this stuff, let alone fitness.
@@Anon- Not at all. Being in the military does not make you a professional or a qualified athlete or combat sports athlete. This video should serve as enough proof. Military personnel are military personnel. Athletes are athletes.
@@mellowmike4183 You're right. Being in the military does not make you an athlete. Being SF makes you an athlete. Competing in the ultimate, timeless game called war.
@@scarystoriestold1 this is false. You can build strength and not gain weight or muscle. Ever wonder how powerlifters stay in their weight class and go on to be the best in said area? Look above for specifics on reps and sets to go towards either goals
I'm that tall bean pole too. Everyone always tells me to do this or that. Problem is they ain't me. I eat probably 4k plus calories a day and can hardly break 200bls. Just got to accept it! Thank you
Today's powerlifters are not the ones just a decade ago. They are generally healthier and in certain weight classes like the 83kg class those guys are lean. But otherwise I don't know if those guys would fare well training like in BCT and get high scores.
Hmm. I did the same thing you did, fighting genetics except I tried becoming a runner and climber, a ninja so to speak. Then I tried powerlifting. It only took me a few months to max out all the weight machines at Planet Fitness. Learned what I'm built for, only took me 30 years on the planet lol.
I'm 5'9", 204lbs, and have run 6 marathons. With proper training, a decent understanding of nutrition, and work ethic you can accomplish most anything.
At that temperature it's about hydration and mental toughness as much as physical. Its like hiking in those temps, you're in battle woth borderline heat exhaustion from hour 3 onwards.
Ug the runssssss. I swear it's all some people know. Cough Cough Butner Loop. Then when you suggest something else you get weird looks because they don't know how to deviate from that. Great channel so far! Instantly subscribed can't wait to see where this goes.
I think mainly because people in fitness just hear what is a "good" exercise without actually knowing what exercise is doing for (or to) your body. Lots of people are scared to deviate thinking fitness is some black magic and if they do anything radical they will break themselves or ruin their gains.
His earlier years of training were completely off and his nutrition was terrible. That is the main reason he was not reaching the goals he desired. He was doing all this improper work over long hours ON TOP of the training he was doing in the schools AND he was not eating enough or getting enough rest. He definitely explained where he went wrong but didn't properly explain how to correct the issues for his goals. I'm genetically predisposed to be skinny fat but absolutely changed how I looked through the right training and nutrition for what I was going after. BIGGER, STRONGER, FASTER. I definitely would say I went through an unconventional way of training but it worked for what I was going after. Nutrition is supremely important along with rest!
No, they aren’t retaining any of the weight because they aren’t breaking down their muscles. They need to rip and tear muscles through physical exertion in order for their body to want to build upon itself. Not eating enough is just a small portion as to why they can’t gain weight.
Outstanding! This is the first video that I've seen that truly highlights real mistakes made by most people. Revenge of the Joints...so true! Thank you 🇺🇸
I’m all about agreeing with you until you started talking about “I was skinny and wasn’t meant to get big” you were doing things like Ranger school, obviously you wouldn’t get big. Skinny people can big, it’s a matter of changing your own personal diet and training. Your bone structure doesn’t determine your metabolism.
Skinny people can get big (depending on how there body functions) but that takes a lot of time and effort and might not be good for your body because hormones may go crazy. There are some naturally bigger guys who try to do everything to “loose weight” but they are wasting time because genetically they are just bigger, and vice versa. In conclusion Just let your body be natural healthy. Try not to mess around to much with your hormones and all that stuff.
Clothing is a big one. Me and a buddy of mine went on a 6 mile run wearing boonie hats. It was 104 degrees out and I did not counter the heat with water. I ended up on the fourth mile throwing up my lunch and getting a throbbing headache. Once the run was complete I was violently shaking and holding a body temperature of 103 for about 3 hours. I highly encourage people to dress appropriate for different weather conditions.
Many of the best mid-distance track racists have considerable lean mass. I was fast and strong once upon a time and despite eating like a bird I had dense toned muscles that surprised other lifters. I've been sick for 5 years, trying to get back to that.
Great advice. I was one of those guys who did dumb workouts, sort of. I went to the Q-course in 1985 and did pretty good, but I could have done better. I turned 20 years old while I was there so I had youth on my side. I joined the Army when I was 17. My workout plan was run a lot, do a lot of push-ups and sit-ups, and that was about it. My pullups sucked, that was my achilles' heel. I could ruck all day, which was my saving grace, but I wish I had the information that's available today. Listen to these younger guys. I learned this stuff much later in my career and it made a big difference.
@@0percentskill542 It's a stupid program. You need rest. If there's one thing military members do consistently poorly, it's workout programming. The attrition rate in even i.e. basic training was far, far too high when I was in over silly things like using silly exercises and not knowing how to pace training.
Thank you! I needed this, 28 fixing to enlist. I thought I had a good career path laid out and the company shutdown without hardly any notice and I'm no better off then when I graduated high school
Congrats that's impressive but he's just saying if you were training more cardiovascularly you could prob knock that down to a 57 and still be in shape for other things
Guilherme Deoliveira actually man, with the way that physiology works? It’s just completely untrue. In the military, you’re not trying to run a marathon. You aren’t racing anyone. You want endurance, but you also want strength, if you got someone on your squad who goes down and they’re per say 190lbs? Now add all of their gear. You’re not carrying that dude at 145lbs Remember: Force = Mass (X) Acceleration and Work = Force (X) Distance Having more mass can produce greater force allowing you to do more work. Jeff Nichols was 6’0 and 260lbs on his SEAL team and was the SMALLEST guy on his team (DEVGRU Red Squadron). If you’re working with his team and you were the small guy who’s okay in strength but runs a 5 minute 10 second sub mile pace? You are the weakest link on the chain.
He isn't saying you cannot "be big and run fast", but someone who is lighter could outrun you with endurance, or if you were to compare a full day of calisthenics, rucking, and training, they would be a lot better off because they simply weigh less. However if you were playing football or rugby, power-lifting, or even a 40 yard sprint, of course you would have an advantage because you have more weight and more explosiveness. It just depends on your training and your goal.
I’m 160 lbs but 5’9 - 5’10. I am big boned and wanna run fast because I wanna get 300 on my PFT but literally run my fastest like sprinting a whole mile(lil bit of jogging) and I get motha fuckin 7 min and 18 sec.
If you wanna increase that 3 miler then sprints and leg strengthening is the way to go while incorporating some distance running and fartleks 2 times a week.
So we're about the same size (i'm 5'10'' 165 lbs). I used to run, my fastest single mile time in a 5k race was 4:21. Developing speed sucks because you need to run sprints. If the run you are training for is 3 miles, don't just run 3 miles at a time. Run 1-mile intervals for a total of 3 miles, but take a 1-2 minute break in between each mile (time it). Do the same with 0.5 mile intervals, 0.25 mile intervals, and even 100 meter intervals. Outdoor tracks are best for short interval and speed training because the distances are marked. Keep in mind, you're not just developing running muscles, you're developing quick twitch muscles and your nervous system that's associated with both.
Sean Eyler ok this is something I never knew and honestly I’m a boxer so that’s why I run like I did 5 miles jogging and sprints seperatly but realized jogging is bad for you. So running is better but I digress thanks.
I think that sleep is the biggest point
And the nicest
No i mean by overtrainig for example you lose all your muscle
Facts
don't listen to the commercial spam
@@serialkiller288 then what the hell happens in military courses
For the record: I've seen a 225lb bodybuilder run a mile in exactly 6 minutes. He is in the Army.
I know a guy who did zero running, only lifted weights, and dropped his mile and a half time to around 8:50ish from 9:30 in the course of maybe 5 months of just lifting lol. That's around the 6 minute mile
Nick Bare?
@@maxmccoin8573 Yeah him, but I've seen others like him.
Yoooooooooooooooo, that’s awesome 👏🏼!!!! I wanna be able to do that!!! That’s marvelous!!!
@@echooutdoors2149 that does sound right because I got lazy on being disciplined with my four miles runs. I used to do four times a week but reduced it to two or sometimes even only one. Yet I seemed to have a faster run and even better lung 🫁 endurance just from weightlifting 🏋️! I believe my weightlifting has greatly improved my muscle endurance and lung capacity!
"No such thing as bad weather, only bad clothing." Love it.
My goal is passing BUDS and SQT so I can be a Seal. The reason why is because I always wanted to be an underwater operator. I am NOT physically fit in any way unfortunately so I have been watching your videos to be able to plan my workouts and change my eating habit. I have always been a quitter and its time for a change. Thank you so much!
Everyone starts somewhere. Dont tell yourself "don't quit" be positive and say "keep pushing"
@saucymcrib4047 thanks bro! I have recently changed my sights to army special forces because the way they fight suits me as a person better.
How are you doing rn compared to 2 months ago man?
Stop watching and planning.
Start doing.
That's exactly what I'm going through with the royal marines commandos but I want to go into the SRS. I'll pass on some advice I've been given with regards to exercising. Try doing more body weight exercises I.e. press ups, sit ups, burpees that kind of the and go for 3 runs a week but never run further than 5 miles as you don't want to injure yourself before you even get through the door. Also get used to running and walking with weight on your back. Let me know how you get on bro💪
I´m surprised by the second "mistake" you mentioned. Don´t fight your genetics. I´ve served for quite a few yrs and from my experience, fighting your genetics is exactly what you want to do. If you´re a skinny guy that can get a great 10k time, then run less and do more strength work. Always address your weaknesses, you´re strengths needs to be maintained or slightly improved but never go full out on the things you´re great at already.
I think what he means is to not waste youre time trying to get super buff if your an ectomorph or to get super skinny if youre an endomorph. Obviously you should always adress your weaknesses while maintainong your strengths. But me being a naturally skinny guy, im just going to waste time trying to bulk. Ive done it, it wont happen for me. But i will still do strength training. Just not going to stuff my face to the point i feel sick and over train on the weights.
You know after about 10 years of self-learning through reading on the internet and trying out different stuff, I can safely say this is maybe the most informative measured take on the subject. Awesome.
There are some things wrong in this video
Everything in this video is dead on. I've been training for 2 years to get into shape for the military (I was a morbid 320 and now I am at 204) and still am trying to get in shape for boot camp.
It's been 2 yrs how did Basic go
Dude Army SF guys seem to have a certain cadence in how you speak. Interesting.
his pitched voice at 0:39 is memeable
Possibly because one of the core tenets of SF stuff is teaching tactics/combat to other groups of people. I don't know how much they'd emphasize the cadence and speaking patterns in SF circles, but I feel like that's where the cadence would come from.
I ran across this looking for training advice for my son in the Army who wants to go to Ranger school. The advice pointers here seem pretty applicable regardless of what you are training for. Even for an old, nearly retired fart like me.......
I’m a former 11A5SLA, now teaching English as a Foreign Language in Taiwan 🇹🇼 and it’s been decades since I’ve done any Army Stuff (this month, I’ll turn 69). My current regimen is aimed at overall health and fitness, whatever that means. To what degree can I violate a lot of these rules, including exercising in opposition to my genetics, for the sake of variety and checking all the fitness and health boxes? I’m not a competitive athlete, nor am I being scored (ADIOS, APFT!). Thank you 🙏
I totally agree with this, I used to combine everything weightlifting, running, sprinting, swimming, even military workouts (like Murphs') But I'm always disappoint that my body stays the same. So I gave everything up and just focus on one workout at a time, accepted my genetics and give my body some time to rest.
I wish I had good genetics....I think anabolic can change that.
@@williamalbaugh6176 But it is not the best choice as steriods create a dependency issue.
I try to attain that sweet spot between strength and endurance. I don't run more than 3 miles between 2 and 3 times a week. I also perform 2-3 full body moderate full body strength workouts per week. I 'll throw in a heavy full body strength workout in place of a moderate workout every week or two. I also rest when my body tells me. My only weakness: stretching.
3:50 sums up Army so well. It’s ridiculous.
Yes, just finished airborne school and it was the biggest joke of school that can be found anywhere in the world
All good info, wrecked my body working hard labor jobs my whole life, until I dislocated my shoulders multiple times and tore ligaments now I'm 65 and fighting to stay mobile and keeping the pain down without meds. Take it easy on yourself, were not built like apes and can't take the physical stress. Everything comes back to bite you when you get older.
#4 hits me hard. I started trying to burn myself out on my runs, but I always take at least 2 days off because I started noticing aching pain on my knees and having trouble sleeping. This is with stretching before and after. LOSTEN TO YOUR BODY. IT DOESNT MAKE YOU A WIMP.
Stretching actually increases the risk of injury if you do it before exercise, and this is one of the biggest myths that medicine knew for decades but the fitness circle somehow didn't get the message. When you stretch, your muscles tighten in response to avoid over-extension. This means your muscles are more prone to tearing when you workout. Before exercising it is good to warm up, which is not stretching but doing cardiovascular exercises. The idea is to not shock or strain the heart when you don't benefit from it. A gradual progression is sufficient.
Stretching improves flexibility which does greatly reduce the chance of injury, however flexibility is built over weeks, not a few minutes. Stretching is always the last part of an exercise regimen because immediately after stretching, your muscles will be tight and you won't be able to be as active without injuring yourself until they relax.
you don't need to stretch before long distance runs, just ease into the first 1-2 miles and pick it up later and finish strong. You should stretch after though
That regular Army PT back in the day was horrible and just painful. It wasn't until I got out of RA and was in NG while in college that my physical performance improved, best run times I ever had and even maxed out on push up. But I could not have done that with the route pushups, sit ups and running during regular army PT. It was because I also lifted after work that my body was just over taxed.
How far back does your 'back in the day' go? Are you talking about the old 5 event test that went out of use in 1980, or the 3 event test that replaced it?
*_Training for the entry standards._*
Without a doubt the worst mistake I made. Aside from training myself into injury, I could've prepped so much better to prevent further injury.
This top number 6 brother is real as fuck, many years having a bad diet and working hard and I never had a great results, now I’m 8 months straight having high protein diet and whole food meals and my body change absolutely better
This is great stuff right here. My goal is to max out the AFCT for the Army. I want to do well and perform at my max. Going 11B
I wanted to go to RASP and ranger school...all the running in basic/AIT and not knowing how to run properly gave me stress fractures which resulted in compartment syndrome. hoping i can bounce back after surgery.
It sounds like you already know what to do. On the off chance that you haven't referenced it already, Kelly Starrett's Ready to Run is an awesome book that has greatly helped my running.
What surgery did you need ?
@@calebpotts8648 I've told many people that you must learn how to run properly, and that everyone needs to STOP heel striking.
@@veg1run You can share the information, but it is up to the person you are telling to do 51% of the work (at a minimum).
Sometimes people can't see how important something is to their health (smoking, diet and sugar intake, weight, running, or sleep). And they have to crash and burn before they are willing to listen to what you say. Frustrating, but even if you listen to JOCKO and follow his advice on how to convince people of the validity of your opinion, you can't always save people from themselves.
@@calebpotts8648 I gave up helping & guiding lots of people.
Not worth the aggravation.
5:18 “Don’t heel strike”. Great advice that is not repeated enough. Heel strikes are terrible for your joints. Don’t let the design of your shoe, with the thick sole at the heel, dictate how you run.
This is a myth. Strike placement (under your center of gravity) is more important than if it's heel/mid/forefoot. You can even see this in elite marathon runners who were heel strikers
I love how he kept serious throughout the whole video and then declared Mandex is a crime xDD
" Only in my best outfit! Hello?! " LOL!!! You're a trip dude! That was effin priceless! 😀 😁 😂
Started training boxing. Had to learn proper footwork and movement. Different kind of conditioning. Took a while to learn all that but it’s worth it. Don’t plan on getting into a ring just a hobby.
The part about sending mixed signals, this is true... but I don't think that is a reason NOT to aspire to get good at both cardio and strength. It takes a different mindset. Your splits are no longer weekly and you will make much slower progress. Instead, for me, I have a month split where I train for strength, endurance, and metabolic conditioning. Week 1- strength focused, week 2 - cardio focused, week 3 strength focused and week 4 recovery. All weeks have lifting and endurance and metabolic workouts at various intensity. You have to eat healthy and take rest seriously (rest is both physical and mental) especially sleep. I'll even take a day off from studying code if I feel worn down because using your brain is taxing. But i'm okay playing for the 3-5 year long term gains rather than get super buff in 6 months or become a fantastic runner in 1-2 year gains.
My knees thank you for the running tips. I have had knee pain until now, and your advice really helped.
I need to work on sleep, and my cross training! Thanks for the vid!!!
training to be an elite allaround athlete, fast strong not huge not skinny, a hybrid
I completely agree on the running part, I have been doing track and field for around 2 years now and when I started I was sore everyday for the wrong reasons I was hurting so badly because I had terrible running form and when my coach told me what I was doing I was amazed with how fast I really was.
It's a relief to know I've been doing the right things without even knowing it
So true dont fuck up your knees boys theyre too important as a grunt.
Joints are literally the career.
Only thing I disagree with is that big people can run endurance events and little people can powerlift, they just cant compete with each other. I run ultramarathons and I love them but I'm never going to be able to match someone who's built for endurance events. I use them as both mental and physical training but I have to run my race and not worry about winning. Compete against myself and focus on improving where I can. Avoid road running unless necessary and wear the right shoes to save your joints and you can run forever. But also stretch and cross train to make sure your joints do get a break.
You *need* to do both resistance training and "cardio". Even if you do the cardio right after you lift you only "blunt" the workout a little bit. It is better, however, to do your cardio a few to several hours before lifting.
Only no-nonsense video I have ever seen...Thank you mate.
“I lifted high weight and low reps”
That’s the issue. You couldn’t gain mass because you were doing heavy weight. To gain size, you must do hypertrophy. Low weight, high repetitions. If you’re in the military you’ll have to block periodize your program. After doing so, you need to evaluate the PT they make you do. For example, in the army, you know they make you run first thing in the morning. With this being a factor, you aren’t going to gain mass if you run first thing in the day and lift later. The ONLY way to gain mass at that point is to seriously EAT. You’re eating for the current you (before you train) to train optimally, you’re eating for recovery after you train, and the goal you. Ultimately you’re eating for three people, when you eat this much, you account for the work you need to put in, the work you put in, and full recovery. In the end this results in mass.
Yes, you’ll lose weight in ranger school and Q course, that’s inevitable. But to say because of genetics you can’t gain mass?
Talk to exercise physiologist Jeff Nichols. Former DEVGRU. The science behind exercise and the body itself suggests otherwise. All the best!
Nick Fletcher. Buckle up, because this will be a lot to read.
So here’s the thing about the army and making “gains”.
You have barriers. To optimally perform in training and in your job? You need the proper amount of sleep, the right diet, and a balance between PT, work, and workout.
Your barriers: amount of sleep, being out in the field, and the caloric deficit from morning PT, and desired gym time. You should note that if you run before you lift? You will LOSE both fat AND muscle mass. Also, skipping meals? You’re setting yourself up for failure for performance. Also, all this talk on intermittent fasting? It’s bullshit.
Solutions? Keep reading.
Here’s an idea of how you should set up your times
Wake up, get ready for the day/ Morning PT. You need to EAT SOMETHING. My recommendation is a frozen meal you can easily heat up from “Vertical Diet”. They’re a great company that makes pre-made healthy meals. This is also backed from registered sports dietitians and exercise physiologists. If you want to make progress in the gym, you’re going to need to EAT A LOT, by a lot I mean a fuck ton. Again, you’re eating to fuel yourself, the recovery, and your goals. Aim for no less than 6 “meals” a day. You can flex with some of these meals by doing something as simple as a protein shake with some Greek yogurt (just one example). Now being that you’re waking up and going to PT, you should heat up a meal, eat it, and do PT. Give yourself enough time when waking up and eating to where you’re not just going to puke it up while doing PT. Try meal prepping the night before. You can do this before bed, I’ll talk more about sleep in a minute, but the reason why you’ll have a meal after PT is to recover your muscles and get a balanced meal post training instead of just a protein bar or something small. We’re at 2 meals now.
Then you can go about your day and get to work. Eat another meal and one snack. There’s 4 meals total.
After work? You’ll be pretty tired. You did PT, you’ve been at work, you’ve ate, or maybe you haven’t. So you want to optimize your performance in the gym, make sure you have that 4th meal. The best way to really avoid offsetting your caloric deficit, is to sleep a little before training again. Grab a cat nap in, sleep a little before your next workout. Because in the army? You probably get roughly 6 hours of sleep a night. Make the best of this 6 hours and maybe try to get one more during the day.
Now it’s gym time, what to do for pre-workout, training, and then recovery...
For pre-workout, try some nakee butter with monster muscle protein shake. It’s nutrient based pre-workout. The nakee butter gets you calories, it’s not heavy on the stomach, and you take it with a monster muscle chocolate shake. Milk based protein (you have some sort of protein base before a workout), it has 150mg of caffeine, just enough stimulants for performance, and if you want to add something to eat with your nakee butter? Just do half of a rice cake. If you end up not liking either of those? Try eating baby food. Yes, you read that right. It has enough calories, it’s made to be light on the stomach, it’s healthy for humans to eat.. if it’s made for growth in a kid, why would it not be good enough for you? Muscle milk was the first supplement in the 1980s. They were the first in the business of making protein, and you know how they started? Bodybuilders at that time would drink baby formula because of its high protein, to build muscle. Hence, the production of muscle milk was history from there. So no, baby food isn’t a bad pre-workout “meal”.
Do your workout. If you’re trying to build muscle, do hypertrophy. If you don’t know what that is, look it up. If you’re trying to get stronger? Do a strength program. If you’re small and trying to get big and strong? One at a time man. First do hypertrophy, then do strength. You can’t have both, you have to do one after the other. It takes time. Make sure your form is good, you want to avoid injury at all possible.
After your workout? Take creatine, yes after your workout. Then drink a protein shake. Then eat your meal.
All big meals should have a rich meat protein (or fish), vegetables, green veggies, a fat source and maybe a fruit.
Now it’s all about optimizing your recovery from this heavy workout. Prep tomorrow’s meal. Start your process for going to sleep. Avoid being on your phone. Blue light will stem you to stay awake. Take some supplements, I’ll list them below and what they’ll do for you. Prep your uniform, prep for bed, and get to sleep. SLEEP IS THE NUMBER ONE RECOVERY ABOVE ALL ELSE.
So what about weeks you’ll be in the field? Don’t worry about it man. Go be in the field for a week or two. When you start back? It’s like clockwork, and you’re back in routine. If you have a solid workout, solid diet plan, and solid sleep? You will be okay.
All supplements are from Thorne research on Thorne.com
PharmaGABA: for sleep, it puts your mind at ease and allows it to not be racing before going to bed.
Multivitamin from Thorne: it helps with joint health, and wellbeing
Creatine: post-workout to extend your anabolic state and take in food.
Whey protein: add this to your Greek yogurt, put in your post workout shake, and make sure you take it within 30 minutes of your workout.
Block periodize this regimen to your schedule as needed. Hope this helps answer your question brotha! This is combined information from sports dietitians and CSCS. Both former SOF.
Santiago Colla anytime beast, crush everything⚔️
@@Nicholas175 rare to see a youtube comment with this much solid advice. good stuff.
GOOFEEN I am here to serve!!
Nick Fletcher. I’m going to go ahead and put this out here as well: if you need good programs to run that you can just buy?
Look at these Instagram pages:
@13barstrong - former Green Beret and Strength Coach
@jeffcscs - former SEAL and exercise physiologist
@cronusfit -Ranger owned
Running everyday won't lead to knee injuries (1 mile a day at 10 minute mile pace won't do much). Running at a high intensity, running long distances, pushing yourself to your limit, and doing HIIT everyday will, especially of you don't recover properly
Actually it is proven that people who run everyday have stronger knee tendons!
@Zulhilmi Rahman show evidence that ALL of them have bad knees
@Zulhilmi Rahman then it wouldn''t be too hard to give me some no ?
@Zulhilmi Rahman high level athletes don't run everyday? How bout distance runners? Especially long distance runners, who are going upwards of 12+ miles a day.
If you have a good weight to height ratio and run on a soft surface, you can run as much as your muscles are capable without overtraining and your joints will never fail you. Most joint pain comes from impact on hard surfaces and poor form.
I've had to deal with the negativity of many around me claiming I can't complete selection for US Army Special Forces because I'm not the "beefy" guy but I think I still have the unique body strength to win a fight and demonstrate this, among several other videos you've made, are proving helpful as I'm seeing more and more progress. I hope to keep you updated some day. 👍
If anything being beefy makes any advanced training in the army a lot harder
This video speaks the TRUTH....subscribed!
Great advice. I'm forty and have trained at this and that all my life. I decided recently that I want to be a long distance runner, but I'm 2 feet wide at the shoulders and 6'2", and when I lift weights it's insane how quickly I progress. So if I listen to this advice I should do lifting or something related to it to see how far I can push myself.
Thank you so much. I have reevaluated my goals
Can you do a video on running form
This video rocked my whole world of workout concepts
Good, don't get sucked into crossfit, you got this.
I am working on becoming a Marine, watching this video shows I have been doing things wrong. Thank you for the help sir and thank you for your service.
Ey, good luck with your training. Where do you want to end up? Armor? LAR? Basic infantry?
This is an eye opener. Thanks.
Wise recommandations. German Para, expierenced all of this mistakes. Especially too much running, too less rest.
Genetics isn’t an excuse. A great video is by an asian man who is a marine and he had every obstacle to overcome and he did it. Watch the vid
true, every genetic variety can become what society deems as "super fit", so it is not an excuse to not train, but that doesn't mean that your genetics don't make you fit better for certain types of fitness. Everyone can become really strong, much stronger than average for example, but genetics will limit progress at some point. That can mean that when lifting weights, you will only be able to get into the top 25% of athletes, but when running you might be able to belong to the top 10% with the same amount of effort.
But Goggins asked "whose gonna lift the boats?!"
We ain’t Goggins. Goggins is a beast of nature.
Goggins goal isn't to make everybody do the things he does, it's just to motivate people to get in the gym and not fall to peer pressure.
For the past four months, I've been running a mile in a half 5 days a week within the 10 min.
Eventually, both of my knees where aching so bad that it was really unbearable. Turns out, it was potellerfemorel pain syndrome. For the past month I've been cutting back because of it with some naproxen.
Right now my left knee is still recovering but my right is pretty much good.
Hopefully my left recovers soon so I could get back too it except next time, I'll learn when to take at ease.
You know your stuff.... Pretty much agree with all ten.Unfortunately many people get into fitness for the wrong reasons and even so they don't even try to cross check the myriad opportunities afforded to them in order to thrive physically and mentally. In my opinion fitness and sports in general reflect life, carelessness is easy to spot and will carry through blatantly to other facets of your life!!!!.
Fitness Mistakes list:
#1) 00:23 : Not Knowing Your Goal -must establish type of Fitness Goal. ie Endurance? Bulking Up? etc
#2) 01:12 : Fighting Against Your Genetics -Take Advantage of How You're Built -not fight against it.
#3) 2:40 OverTraining : Let Your Body Rest and Recover or your Joints will haunt you when u get older.
#4) 03:50 : Running Too Much -that would wreck your knees due to lack of resting your knees, would feel those side effects later in Life and can be demotivating when doing the same monotonous exercises every day.
#5) 4:53 Bad Running Form: it'll slow you down and could develop unecessary injuries due to bad form etc
#6) 5:33 Bad Diet / lack of fuel for the mission:
ua-cam.com/video/6cBIBJNoetI/v-deo.html
#7) 6:08 Not Sleeping Enough
#8) 6:25 Not Warming up Before Stretching (Stretching Cold Muscle=Bad idea / can cause tearing of muscles), Not Stretching after warming up and Not Stretching afterward the exercise.
#9) 6:57 No Imagination:
Solution: Challenging and Different Routines will challenge the mind and body.
If youre bored and want to plan new routines , challenge yourself into new routines, listen to
his suggestion at 7:53 (also listed in this Video's Description)
and maybe try the Fitness Test as a routine too ***but ONLY IF You're Cleared by your Doctor/Physician before attempting *any routine***:
ua-cam.com/video/aE3OIqFEoxs/v-deo.html
#10) 8:09 Self-Imposed Limits/excuses like: self-doubt, negativity, bad weather, vanity, improper clothing, etc
Good running form was huge for me!
Suffered shin splints for close to 3 years before I went to a running doctor that had me running on a treadmill with video monitoring etc.
Heel striking, leaning back and all together s***-form!
After changing it I'm now training for a mountain-marathon and a 100k-race without any problems
What would you say was the biggest change you made? I’ve made sure my hips don’t lean forward and that alleviated most of the back pain, but any other pointers?
@@maxb4210 changing to a higher cadence and running on my forefoot while looking to land under my center of gravity, not far out in front of myself.
Did a 130km race in the meantime, still no problems whatsoever
Sleep, diet & SI limits are the big three
This is one of the best channels on UA-cam, factual, to the point and concise information. Thank you so much man, and thank you for your service🙏💯💯💯
Nutrition is so important and so many people ignore it. I was in my best shape at 20 and lived on baked chicken, potatoes, broccoli, asparagus, and mix green salad. My snacks were protein bars, Apples, mixed nuts, and popcorn. I was 205lbs and had 6% body fat but my ass was slow and couldn't get less than a 7:45 mile
6:20 gives me so many different emotions, love your channel and thanks for the great advice
Damn…..I wish UA-cam was around when I was in college. I definitely would have enlisted after college. Good stuff man.
I’m so happy that I found your channel
I struggled with this my whole career, I needed to be strong but I also needed to have endurance. I got good at both but didn't great, the best part though is I felt great and make work easier and safer. The down side is now I'm retired and to say I hurt is an understatement. Was it worth it, hell yes! I wouldn't change the way I lived even though most days now are hell. Edit: I was in the fire service not the military. Big difference
"if you're skinny and small you can't get big"
sorry but I've seen a really really skinny guy with 5'5 getting relatively big with huge muscles in less than 2 years. even myself I'm not that tall with 5'11 and I was really skinny fat but in 8 months I've gained muscle mass lost body fat and I'm still doing it and I'm not even focusing on my diet, I just quitted drinking soda. I just train increasing the weights as I can and do cardio twice a week.
Yea but you’ll never be bulky is what he’s trying to say, your gonna be more of a lean body type
@@richardmercado6285 no? Your diet and your training dictates that not if you're skinny or small.
You sure will not be as big as a 6'0 tall but still can do it in your body frame
I wish my leadership wouldn't heeded this advice while i was in. At one of my old units we used to do "wonder runs" as in I wonder when this is going to end. These usually lasted 5-7 miles or more, and we did them almost everyday. Needless to say my knees are feeling the abuse.
Back when I was a young specialist at Ft. Leavenworth, I started running every day. Well, not running, Jogging. I had stopped drinking and because our SJA was ex-SF, we would get off work 30 minutes early if we went for a run. Being the Army, that translated into basically 45 minutes to an hour early. Of course the older Officers and NCOs would stay to "hold down the fort". I would run for 30 mins, show back up at the office, that was a requirement, smoke a cig (I was stupid, still am), then run for another thirty. On Saturday, I would run for 1 and a half hours. Sunday, I would rest. When word got out that I was getting married, I remember a CQ saying, as I went out the door, that all this running shit is gonna stop once I do the deed. He was half right. It took a crushing workload in W. Germany and of course, marriage, to put a stop to it. About a year later.
I would run in Leavenworth during the heat of the summer and bitter cold of winter. In the winter, I would wear sweats over a pair of large women's winter-all hose, sweat shirt and a cap. I would smear a lot of vaseline on my face to to keep from drying out and freezing. It wasn't unusual for me to have icicles hanging off me when i got home. I wholly recommend it.
Side note: Years after I had left the Army, my Dad and I were talking. He was Ex-SF. I was telling him my coffee story when I mentioned the name of the SJA. He recognized the his name! Turns out they were both SF in Vietnam at the same time. Small world.
I run only once every week and I only run sprints on dry land. Instead of the classic run, I decided to swim. I swim 3 times a week, in the sea all spring, summer and half of autumn, and in the winter I swim in a big city pool.I'm sorry that when I was younger I didn't immediately replace running with swimming. I feel a lot better now when I swim, I even have better results in boxing now when I stopped running for kilometers.I think that swimming long distances is much better than running long distances, it simply destroys the body much less, and the effects are at least better when swimming. At least for me it is so
Yep, not to mention, there's more resistance and muscle usage
Man, id really like to get back in the pool and do distance swims/water con again. Stupid covid!
Swimming will build muscles but won't increase the bone density and tendon strength you need to run long distance
Swimming is definitely one if the best forms of cardio, I’ve learned there’s a difference between good running shape and good swimming shape, being good at the former doesn’t guarantee the latter
I ve been working out for 90 days and so far I lost 3 months.
Lmao
Hahaha 🤣
Great video, Just so know though, muscle hypotropy is'nt within the low rep range. If you're looking to increase muscle size you should be in the 8 to 15 rep range. Anything less is strength training which doesn't necessarily increase muscle size as much as hypotrophy training would. Also it was'nt your genectics preventing you from getting big, I just think it was the way you were training, but mostly your caloric intake. You probably weren't in much of a caloric surplus as you may of thought if you lost weight during that 90 day period.
Studies show that lifting heavier weight in the 6-8 rep range creates better muscle fiber repair and thus creates a stronger and also bigger muscle look. High reps low weight creates a more chiseled look but does NOT increase mass.
@@sudeku7199 Incredibly misinformed. Go read more.
There are so many things that are wrong that this guy said in the video. I dont even know where to begin. Dont listen to people who arent professional/qualified athletes about athletics.
Well care to point out some of the things he got wrong?
@@hoxtonlover The way he says that you can't train strength training and cardio because that will "confuse the muscles". The way he says muscles can grow "lean" as opposed to strong when in reality muscles always grow the same way. There is no such thing as "lean muscle". Also the way he said "you cant fight your genetics" and then shows a drawing of somatotypes which are a highly discredited pseudo scientific concept from the 1940s. Also his excuse for not getting strong is the fact that he trained with a powerlifter for only 3 months and got no results. Drinking 1,000 calorie protein shakes at night doesnt make you strong. He just wasnt eating enough throughout the day. While it is true that some people are born with natural propensity for certain athletic activities, everyone can benefit despite their metabolism. If your metabolism is high, eat more. He also tells people to be more "imaginative" and never stick to the same program, which is a really bad idea because it doesnt allow you to focus on improving in certain excercises or running times and just adds chaos to your training. If you have a well rounded weekly general strength training program which trains your entire body in ever possible function, it makes no sense for you to stop following it for the sake of "imagination". You should choose VARIETY and not VARIATION. Also this guy unironically recommends aikido as a viable martial art to learn for self defense/SOF, which makes it really questionable how he intends to sell a fitness program with a kickboxing self defense "workout". I doubt hes proficient enough in combat sports to be selling this stuff, let alone fitness.
He was a Green Beret. He 'is' a professional athlete.
@@Anon- Not at all. Being in the military does not make you a professional or a qualified athlete or combat sports athlete. This video should serve as enough proof. Military personnel are military personnel. Athletes are athletes.
@@mellowmike4183 You're right. Being in the military does not make you an athlete. Being SF makes you an athlete. Competing in the ultimate, timeless game called war.
Lifting very heavy weight for 5 reps or less builds strength.
Lifting light weights for 8 - 12 reps builds muscle.
@ADO Photoshop Breakdowns Muscle is muscle. Why would it be different?
@Kit Carson You know strength builds muscle right?
@@scarystoriestold1 you do know what plateau's are ?
@@scarystoriestold1 this is false. You can build strength and not gain weight or muscle. Ever wonder how powerlifters stay in their weight class and go on to be the best in said area? Look above for specifics on reps and sets to go towards either goals
I'm that tall bean pole too. Everyone always tells me to do this or that. Problem is they ain't me. I eat probably 4k plus calories a day and can hardly break 200bls. Just got to accept it! Thank you
On the bright side, just know that me and millions of others envy your mach speed metabolism
if you're bored while doing workouts then listen to the doom soundtrack.
There are some relatively small but surprisingly strong powerlifters, doctor deadlift comes to mind
Today's powerlifters are not the ones just a decade ago. They are generally healthier and in certain weight classes like the 83kg class those guys are lean. But otherwise I don't know if those guys would fare well training like in BCT and get high scores.
Hmm. I did the same thing you did, fighting genetics except I tried becoming a runner and climber, a ninja so to speak. Then I tried powerlifting. It only took me a few months to max out all the weight machines at Planet Fitness. Learned what I'm built for, only took me 30 years on the planet lol.
Don't skip cardio, especially running.
Btw, all your videos kickass bro. And, I do recommend them to people...just so you know. Keep up the good work, hooah!
This is the most common sense fitness related advice I have heard so far. Thank you.
I'm 5'9", 204lbs, and have run 6 marathons. With proper training, a decent understanding of nutrition, and work ethic you can accomplish most anything.
Also one thing to remember about extreme muscle mass and power lifters. The heart doesn't discriminate against fat or muscle.
This was actually really good. Thanks.
One of the best videos on the UA-cam.
If y'all think your tough and in shape go work as a laborer pouring concrete in 100+degree heat all day 10-12hrs a day 6 days a week lol
That shit killed me last summer
It'll either kill you or make you tougher one of the two
At that temperature it's about hydration and mental toughness as much as physical. Its like hiking in those temps, you're in battle woth borderline heat exhaustion from hour 3 onwards.
Did that for 3 years before I joined the Army and honestly it’s not that hard, lmao
I ran 16 miles this past weekend. Feel great.
I love this channel man. Thank you for great content.
Really good advice. Thank you!!
Ug the runssssss. I swear it's all some people know. Cough Cough Butner Loop. Then when you suggest something else you get weird looks because they don't know how to deviate from that. Great channel so far! Instantly subscribed can't wait to see where this goes.
I think mainly because people in fitness just hear what is a "good" exercise without actually knowing what exercise is doing for (or to) your body. Lots of people are scared to deviate thinking fitness is some black magic and if they do anything radical they will break themselves or ruin their gains.
His earlier years of training were completely off and his nutrition was terrible. That is the main reason he was not reaching the goals he desired. He was doing all this improper work over long hours ON TOP of the training he was doing in the schools AND he was not eating enough or getting enough rest. He definitely explained where he went wrong but didn't properly explain how to correct the issues for his goals. I'm genetically predisposed to be skinny fat but absolutely changed how I looked through the right training and nutrition for what I was going after. BIGGER, STRONGER, FASTER. I definitely would say I went through an unconventional way of training but it worked for what I was going after. Nutrition is supremely important along with rest!
Skinny people can get big they just aren’t eating enough
Charlie Richman or eating properly
No, they aren’t retaining any of the weight because they aren’t breaking down their muscles. They need to rip and tear muscles through physical exertion in order for their body to want to build upon itself. Not eating enough is just a small portion as to why they can’t gain weight.
Its a pity that conventional military units break all of these rules.
Cardio helps get huge and aesthetic, you wanna add 15 pounds of muscle and 40 pounds of fat? Or add a clean 5 and look 10× better
Yeah, its just if your endgoal is pure mass, too much cardio aint it.
Outstanding! This is the first video that I've seen that truly highlights real mistakes made by most people. Revenge of the Joints...so true! Thank you 🇺🇸
Thanks, Defender.
I’m all about agreeing with you until you started talking about “I was skinny and wasn’t meant to get big” you were doing things like Ranger school, obviously you wouldn’t get big. Skinny people can big, it’s a matter of changing your own personal diet and training. Your bone structure doesn’t determine your metabolism.
Skinny people can get big (depending on how there body functions) but that takes a lot of time and effort and might not be good for your body because hormones may go crazy. There are some naturally bigger guys who try to do everything to “loose weight” but they are wasting time because genetically they are just bigger, and vice versa.
In conclusion Just let your body be natural healthy. Try not to mess around to much with your hormones and all that stuff.
This video summs it up perfectly!
Clothing is a big one. Me and a buddy of mine went on a 6 mile run wearing boonie hats. It was 104 degrees out and I did not counter the heat with water. I ended up on the fourth mile throwing up my lunch and getting a throbbing headache. Once the run was complete I was violently shaking and holding a body temperature of 103 for about 3 hours. I highly encourage people to dress appropriate for different weather conditions.
I think that is less about clothing and more about hydration.
@@DaveSmith-cp5kj and not fucking running when it's 104. There's a difference in tough and stupid
Many of the best mid-distance track racists have considerable lean mass. I was fast and strong once upon a time and despite eating like a bird I had dense toned muscles that surprised other lifters. I've been sick for 5 years, trying to get back to that.
I think you meant runners, racists is something else lol.
Great advice. I was one of those guys who did dumb workouts, sort of. I went to the Q-course in 1985 and did pretty good, but I could have done better. I turned 20 years old while I was there so I had youth on my side. I joined the Army when I was 17. My workout plan was run a lot, do a lot of push-ups and sit-ups, and that was about it. My pullups sucked, that was my achilles' heel. I could ruck all day, which was my saving grace, but I wish I had the information that's available today. Listen to these younger guys. I learned this stuff much later in my career and it made a big difference.
Heh I've had the opposite experience. I always wanted to be the fast agile thin person. Finally realized heavy weights is what I'm built for.
Lol same I’m jealous of people who run long distance with ease, people say I’m built like a gorilla:(
soo,
100 push up
100 sit up
100 squat
100 pull up
10km run
Every. Single. Day
Only if you want to go bald and become the most powerful Hero in Japan.
I think I need to begin
I actually did it I ended up with great endurance, muscle strength ,and muscle endurance but at a great cost .............. upper back pain
@@0percentskill542 It's a stupid program. You need rest. If there's one thing military members do consistently poorly, it's workout programming. The attrition rate in even i.e. basic training was far, far too high when I was in over silly things like using silly exercises and not knowing how to pace training.
It's nice that you mention rule #2. Respect....
The world's greatest advice!
Thank you! I needed this, 28 fixing to enlist. I thought I had a good career path laid out and the company shutdown without hardly any notice and I'm no better off then when I graduated high school
Thanks for the comment and Good Luck with the Enlistment. What career path are you going for?
Life is a Special Operation 11b with a op40
I'm reenliating to do that and were the same age.
89thunderfoot awesome brother! My only regret is I didn't do this sooner.
You have intelligence and life experience your fine!
I’m 245 lbs and run 400m in 63 seconds. You can be big and run fast.
You mean you can be big and lift and punch hard
Congrats that's impressive but he's just saying if you were training more cardiovascularly you could prob knock that down to a 57 and still be in shape for other things
Guilherme Deoliveira true but I’d be weaker
Guilherme Deoliveira actually man, with the way that physiology works? It’s just completely untrue. In the military, you’re not trying to run a marathon. You aren’t racing anyone. You want endurance, but you also want strength, if you got someone on your squad who goes down and they’re per say 190lbs? Now add all of their gear. You’re not carrying that dude at 145lbs
Remember: Force = Mass (X) Acceleration and Work = Force (X) Distance
Having more mass can produce greater force allowing you to do more work. Jeff Nichols was 6’0 and 260lbs on his SEAL team and was the SMALLEST guy on his team (DEVGRU Red Squadron). If you’re working with his team and you were the small guy who’s okay in strength but runs a 5 minute 10 second sub mile pace? You are the weakest link on the chain.
He isn't saying you cannot "be big and run fast", but someone who is lighter could outrun you with endurance, or if you were to compare a full day of calisthenics, rucking, and training, they would be a lot better off because they simply weigh less. However if you were playing football or rugby, power-lifting, or even a 40 yard sprint, of course you would have an advantage because you have more weight and more explosiveness. It just depends on your training and your goal.
I’m 160 lbs but 5’9 - 5’10. I am big boned and wanna run fast because I wanna get 300 on my PFT but literally run my fastest like sprinting a whole mile(lil bit of jogging) and I get motha fuckin 7 min and 18 sec.
If you wanna increase that 3 miler then sprints and leg strengthening is the way to go while incorporating some distance running and fartleks 2 times a week.
So we're about the same size (i'm 5'10'' 165 lbs). I used to run, my fastest single mile time in a 5k race was 4:21.
Developing speed sucks because you need to run sprints. If the run you are training for is 3 miles, don't just run 3 miles at a time. Run 1-mile intervals for a total of 3 miles, but take a 1-2 minute break in between each mile (time it). Do the same with 0.5 mile intervals, 0.25 mile intervals, and even 100 meter intervals.
Outdoor tracks are best for short interval and speed training because the distances are marked.
Keep in mind, you're not just developing running muscles, you're developing quick twitch muscles and your nervous system that's associated with both.
Sean Eyler ok this is something I never knew and honestly I’m a boxer so that’s why I run like I did 5 miles jogging and sprints seperatly but realized jogging is bad for you. So running is better but I digress thanks.
I legitimately didn't know that it was bad to stretch before a workout
@Tyler Rackley good to know
@Tyler Rackley thanks
My platoon Sgt at Lejeune though it was great for us to run 3-6 miles every single morning for pt my knees think otherwise
I'm skinny but muscular. I want to be a Navy Seal. And what you said really helped
Hesh_Walker77 you can’t be skinny and muscular dude?
@@melvinpehrs3915 um yeah you can😂
Hesh_Walker77 um no you can’t 😂
@@nekonesto3125 well first of all it is possible look it up. Second of all speak for yourself you are not I am that is it
Hesh_Walker77 skinny and muscular add antonyms dude, no you can’t. you’re either skinny or you’re muscular, you can’t be both.