The idea of becoming an “Operator” is tossed around a lot these days. You see it all over social media, and probably even know someone that fits into one of these categories: guys playing with airsoft guns, rocking an American flag hat and dressing up like guys that actually do the job. Pretending to know what the fuck they are talking about when it comes to training and tactics, but have no real world operational experience. There is always that guy that says, “I would have been Special Forces if I hadn’t meet my girl” or “I would have been a Ranger if I joined.”  Another one I hear quite often is, “I regret not joining when I was younger, I would have been a SEAL.”  Well, I regret not saving more money and owning a Ferrari. If I were smarter with my money, I would have been a millionaire. The cold hard fact is this; you didn’t do the job, you didn’t even try out and I’m not a millionaire. Note; there are some hard dudes out there on social media that have done the job and actually know what the they are talking about.  I have yet to see any of them play airsoft, though.  It’s pretty easy to spot “real” when you know what “real” looks like.

While most of the people out there just talk about wanting to be an operator, there are a few that are looking for guidance on what it will take to pass selection and start the journey to the next level. Some are planning on attending in the future, while some have a class date for selection within the next few months.  They are in the processes of selection prep.  A common question I am frequently asked in regards to attending selection is, “How do I prepare for selection?”  The first thing that any candidate needs to understand is that selections are 80% mental and 20% physical. If you are not strong mentally, you are screwed. Yes, there are physical requirements to pass any selection, but when you take a step back they are nothing that cannot be easily accomplished.  Take the standard 5-mile run for RASP (Ranger Assessment and Selection Program) and many other special operations selections.  The 5-mile run must be completed in 40-minutes or less. That is only an 8-minute average per mile. Every year thousands of people run marathons at a faster pace than that.  According to www.verywellfit.com, the median finish time in 2015 for men was 4:20:13. That equates down to a 9:55 per mile pace for 26.2 miles. A 40-minute 5-mile time is nothing elite.

While the majority of any selection is mental, you do need to be in relatively good shape to be able to pass. So how do you train physically for selection? There is not a quick, short answer for this.  I could just say be strong and fast but that is a copout and does not require any true commitment from myself as a trainer. When we talk about training for selection in the realm of programming, it all depends on the selection that you are going to attend. If I am training a candidate to preparing for RASP, their programming would be vastly different in some areas compared to if they were prepping for CCT (Combat Controller) selection.  A quick example of this would be the amount of swimming and water confidence that would go into a CCT selection prep. You have to pass dive school to graduate from the CCT pipeline; compared to RASP or Special Forces Assessment and Selection where that is not a requirement. However, all selection processes will have some commonalities about physical requirements; rucking, running, push-ups, pull-ups, and sit-ups.

While there would be some big differences in programing for different selections, there are also some very common physical characteristics you will see between all Special Operations operators. In the world of Special Operations, bigger is not always better. It is not some random fluke that the average size and weight of an operator is 5’9-6’0 feet tall and 175-195 lbs. Those are the averages because within that range, one is physically optimal to have very high power-to-weight ratios while also having an engine to carry the load. Think about this: If there are 2 candidates in selection and one has to carry a machine gun and a standard combat load of ammo, it doesn’t matter if you are candidate-A and weigh 160 lbs. or candidate-B and weigh 220 lbs., you still have to carry the weight and do your job. It is not going to get scaled for you just because you weigh less, or more. Yes, candidate-B will probably be physically stronger than candidate-A so he could carry the gun and ammo more easily, but candidate-A will, probably, have better endurance over an extended period of time. But what happens if candidate-B is carrying the gun and goes down, or is a simulated injury by the cadre? I shouldn’t say “if” because selection cadre always pick the biggest guy to be a battlefield casualty. Now, candidate-A has to carry candidate-B and the equipment off the battle field to a secure location.  Apart from the physical differences in being a bigger guy in selection, think about the physiological differences. A smaller guy requires less daily caloric intakes to survive, let alone perform. This can be a major physiological and psychological factor during a selection process because caloric intake is very limited. I have seen some “big” guys completely fall apart because of the lack of calories over an extended period of time. I’ll say it again, bigger is not always better, especially on the battle field. 

It’s nice to have abs but it is not ideal for selection. While we all want to look good, having a very low level of body fat (<7%) is not ideal going into any selection. Before you get all bent out of shape and start comparing CrossFit Games’ athletes with their work capacity and body composition to what you think an operator should look like, remember that this isn’t a fitness competition. You don’t get to eat your preplanned and prepared 5 meals a day or drink a protein shakes after your workout to hit your macros.  This is a selection process that is weeks long and it is designed to break you down both physically and mentally. You will be getting around 3-4 hours of sleep per night, if you are lucky; and will probably only be consuming 1, maybe 2, meals a day. Those meals will probably be in the form of a government issued meal ready to eat and not your chocolate sea salt protein bars and gluten free yogurt. Having a little extra body fat can be a very good thing for you going into a selection. 

**NOTE: I am not saying its ok to be a fat slob, you still need to be able to perform**

At some point you are going to be in a caloric deficit for an extended period of time. Your body is going to go into a state of starvation and will began feeding on its excess fat stores. Once those run out, it will start feeding on muscle. If you end up passing selection you are going to come out of it looking like a starved alien with a shaved head anyways. So, don’t worry about having veins pop out of your abs. Focus on performance.

Selection is an endurance event, not a 1RM. In selection, it doesn’t mean much if you can snatch 245 lbs., or have a 500 lbs. deadlift. You are going to carry a 50 lbs. ruck sack plus whatever equipment is needed, so probably 80 lbs. or more, day after day, week after week. What matters is having the endurance and grit to complete selection.

So that begs the question; how strong is strong enough for selection? These recommendations are not the end all be all guidelines to being able to pass selection. I have seen guys who couldn’t meet all of these physical guidelines pass selection, and guys that could easily meet them fail. It is, however, a good base line of general physical preparedness to achieve to be very well-rounded going into selection. These recommendations will also help develop the intestinal fortitude and mind-set needed to pass selection. If you quit during 50x back squats at body weight because it hurts; chances are you will probably quit during selection when your body is really hurting. When it comes down to it, selections can be summed up pretty simple: never quit, take another step. Those steps are about more than just performance. The men that will be on the left and right of you are going to depend on you to carry on no matter how bad it gets.

OPERATOR FITNESS RECCOMENDATIONS

Strength

Deadlift 2x Body weight

Max weighted pull up = 80# or more

Back Squat 1.75x body weight

Overhead Press body weight

Front Squat 1.5x body weight

Turkish Get Up 50% Body Wight

Overhead Squat 1.25x Body Weight

 Strength Endurance

Deadlift 225# for max reps = 25x or more

Bench press body weight for max reps = 15x or more

Back squat body weight 50x or more without racking the bar

Dips unbroken for max reps = 25x or more

15x strict pull up without dropping from the bar

2-minute max push-ups to APFT standards = 80x or more

Body weight farmers carry for 150m

2-minute max sit-ups to APFT standards = 80x or more

Power Endurance

Secret Service 10min KB Snatch Test: 175x or more @ 53#

100x Man Maker @ 2x30# DB @ 30:00.00 or less

2-mile run in kit @ 16:00.00 or less

5x 15ft Rope climbs

10-minute max rep Sandbag Get-up @ 50% body weight: 50x or more

200m 1.5x body weight sled drag in kit

Cardiovascular Recommendations

400m run @ 1:00 or less

500m row/ski @ 1:30.00 or less

2-mile run @ 12:50 or less

2k row/ski @ 7:00 or less

5-mile run @ 38:00 or less

5k row/ski @ 19:00 or less

60min run @ 8-minute per mile average

60min row/ski @ 15,000m or more

12-mile Ruck w/50# pack @ 2:50:00.00 or less

21,097m Row/Ski @ 1:30:00.00 or less

*NOTE: These recommendations are not just for selection prep but are good guidelines for any operator to maintain and build upon after selection or OTC. An operator needs to be able do an offset infil to a target; walk for over an hour in full combat kit, then be able to sprint 200m to the target if compromised, while possibly under gun fire, and have the ability to engage a hostile threat with accuracy. What good is your back squat 1RM if you don’t have the engine to do that? *