If you are considering joining the regular military or special-ops programs, both require ample time preparing specifically not to get just to the training, but to get through the training.
Depending on the program you are preparing for and your current fitness level, the timeline may be long before you are ready to serve. This Ask Stew question comes from a special-ops candidate moving through the pipeline:
Stew, I am about to get to BUD/S, fully rebuilt after some getting out of shape during boot camp -- thanks to the BUD/S Prep Course! Now what? What should my focus be in the next few months before hell week and during the remaining months of training? Thanks - Sam
Sam, congrats on getting selected; now the hard part comes. It sounds like you are well-prepared and dealt with your weaknesses during your preparation phase. Now it is game time.
This next phase is not that different from in-season training when on a sports team. You will want to focus on testing well, maintaining your fitness, but most importantly -- recovery. You need to pursue recovery actively every day. That means eating well, sleeping well, hydrating, electrolytes, and working in flexibility and mobility throughout and at the end of each day to help you deal with the physical stresses of BUD/S.
Unwind mentally and physically
Strive to de-stress every day and especially on the weekends -- not just from the physical stresses of BUD/S but even the typical daily stress of failing, being punished for screwing up and constant negative feedback.
You have to be mentally checked in to learn from any feedback received; you will find some of it is warranted, and some will test you mentally. You have a steep learning curve when going through training, so make sure you are capable of making these mental and physical adjustments on the fly. This ability will help you not to become frustrated, and you will perform better the next time because of it.
But there are some things that will help you deal with the stresses of training. These are over-the-counter products that are allowed in training:
- Foam roller -- great for self-massaging sore joints and muscles.
- Lacrosse ball for more of a focused point of sore muscle pain
- Water/electrolytes: You need water every day – more if you sweat profusely. When in a crunch, chicken noodle soup is a good method to get protein, electrolytes, carbs, good fats, etc.
- Ice: Ice packs, ice baths, cold wraps/sleeves, cold water and contrast baths. These help reduce swelling, increasing blood flow through the natural warming process.
- Gear: Compression pants, sleeves and vibration tool (Orbital car buffer, Thera-gun, platforms) are more options to help with blood flow.
On weekends, you could consider outsourced services/gear: float tank, pneumatic compression therapy, massage, bodywork, chiropractic care, acupuncture, dry needling (if injured -- not for general recovery). But the two best options are to eat well and sleep well. These other options are great, but the majority of your ability to recover will come from sleep and nutrition. You cannot use supplements during training; focus on real food.
Other articles to reference:
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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