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

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!

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 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.

There are some things wrong in this video

It's been 2 yrs how did Basic go

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 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.

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

Yes, just finished airborne school and it was the biggest joke of school that can be found anywhere in the world

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.

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.

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.

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.

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

Lmao

Hahaha 🤣

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

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?

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.

Ey, good luck with your training. Where do you want to end up? Armor? LAR? Basic infantry?

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.

If anything being beefy makes any advanced training in the army a lot harder

Joints are literally the career.

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

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

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

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.

Good, don't get sucked into crossfit, you got this.

this video has some major misinformation Tune in to jeff nichols and stew smith. and Sean Eyler is correct; crossfit is HORRIBLE for you. Train by ENERGY SYSTEM.

for legs: yes. For arms: no

@@legolasgrof Muscle is muscle. Why would it be different?

@@SnapD24 no, not all skeletal muscle is created equal. Muscles are synergistic. That's why we refer to them as "muscle groups". You wouldn't compare your orbital skeletal muscles to your lats right? . The smaller muscles of the arm require a lot of volume to induce hypertrophy. Yes, weight is important, but all mainstream science says that volume is more important than the weight. Check out chad wesley smith, mike israteli, matt wenning, and jeff Nichols for guidelines to write your programming. . When it comes to arm hypertrophy, shoot for 15-30 reps. It's perfectly fine to sprinkle some 8-12 reps in, but the majority of your hypertrophy for arms should be intervaled 15-30 reps. General guidelines state that hypertrophy rest periods are optimized in the 1-1.5 minute window. With this in mind, consider using your arm and even leg hypertrophy work to do cardio. I use a heart rate monitor when I train arms and do 1-1 work rest ratio (learned from matt wenning and jeff nichols). If you track your heart rate, you can pair it up with your running to figure out what your run intervals will be later down the road.👍

@Kit Carson You know strength builds muscle right?

@@coleyoung8214 you do know what plateau's are ?

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

On the bright side, just know that me and millions of others envy your mach speed metabolism

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.

Don't skip cardio, especially running.

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.

Yeah, its just if your endgoal is pure mass, too much cardio aint it.

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.

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.

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

@Tyler Rackley good to know

@Tyler Rackley thanks

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 think you meant runners, racists is something else lol.

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.

Lol same I’m jealous of people who run long distance with ease, people say I’m built like a gorilla:(

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.

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!

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.

There's a lot of wisdom in this but ultimately a lot of people are going to find an excuse in this. If you've set your mind to accomplish something, do it. It's very easy to feel weak and tired when you just don't want to go, but that needs to be differentiated from actual exhaustion.

> If you feel weak and tired DONT train. II break "exercise" into three different categories: 1. Workout. This is where you push yourself hard with the goal of eventually hitting new personal bests. 2. Training. This is sub-maximal workouts where you are focusing on form, technique, or just doing things more accurate. 3. Exercise. Yeah, kinda repetative, but this is the big "circle" in the venn diagram that contains both "workout" and "training". For me my 1 hour walk with my dog in the morning is *always* considered exercise. Some days we run, some days we ruck (well, I ruck, he doesn't have a backpack), many days recently, because of injury, we just walk. But we do it *every* day. Hell, even the two times I had Covid we walked all but one day each time. With that said, if you feel weak and tired you are right you should NOT "workout". You are more likely to injure yourself, and it probably won't do that much good anyway. BUT, do *something*, and do it for the time you had allocated to that workout. Go for a walk, spend some time *gently* stretching (you can stretch "cold" muscles, just don't do it like a Marine hitting the beach).

Thanks, Defender.