Mission Performance: How To Train For Special Forces 

I like the way he talks. He isn’t overly condescending, he’s motivating, he’s realistic, he smacks the truth at your face, he adds emphasis on what we need. Great video

Well said. We get old because we slow down, we don't slow down because we get old. Mobility (PT) is the key to longevity

Showing Goggins as the embodiment of iron will and body is true, man is actually built to love the torture

So true - keeping physically active has almost no downsides. The knock on effect from being tired to be able to sleep properly giving you not only the energy but the mental clarity is so often overlooked. I'm in my 50's and can still bike 80 miles so aerobically probably above average. The thing I struggle with is nailing down a training routine for all round functional fitness - what to do and when... there is so much advice and so many types of exercises, I just end up confused. Still, awesome advice as always. Keep them coming Simon.

It massively massively improves mental health as well. It has for me having had a total breakdown a few years ago. I can cope much better, I feel better, I have clear fitness goals and I get stronger each month. I absolutely love challenging myself. Started biking with my son as well.

I was 24 when I joined the military as well, in 2009 tho, but I went the Pongo route, and I got out in early 2023 intending on joining one of the UKSF-R units, but for some reason, suddenly being a civvies with all this freedom and possibility, 17 days after I left, instead of going 23SAS in Newcastle, I jumped on a flight to Poland and walked across the border to Ukraine and joined the International legion of Ukraine and spent 5 months there.. Absolute madness the situations we put ourselves in, I told myself I'd attempt UKSF-R selection when back, but sadly, I never will.. But I'm constantly impressed by the personality and manner of the men who've passed and served in these units, if only the rest of the British Forces had their ethos and outlook.

I've just turned 50. An ex-infantryman. I've always tried to stay active and in shape through my adult life. And am now re focusing again to improve my capability. What's true tho is as you get older it will get harder to maintain what you had. If I was to stop training now I believe in just 1-2 years I'd revert to a state that I couldn't recover from. Unlike in my 20s, 30s and even 40s. Keep moving.

Who wants a strong tactical chassis?

I’m so happy I stumbled on this video. I torn my pec off 14 months ago and I’ve felt like I’ve almost disabled myself, but seeing a very similar injury on a fella who passed selection after… that gives me hope

Running 10k sub40 is impressive with such a physique. "Are you an endurance runner or a weightlifter" - "Yes".

I liked the part where he explained how to train for special forces

Tore a pec off and completed RM commando tests.. you're an animal.. RESPECT!

Completely agree with this. It’s a message more people should listen to for day to day life, and brilliant you’re spreading it. So thank you, a brilliant video. Being fitter and stronger physically which also helps with mental toughness, this is so important as we get older. I’m nearly 43 and have trained since I was 15, I’m easily as fit as I was at 20. The human body adapts so fast, but this works 2 ways. If yours inactive and lazy it adapts for that, it drops muscle mass, metabolism slows, testosterone decreases etc. If your active and put it under physical stress, it becomes stronger, fitter, lest prone to illness and becomes more efficient. Resistance training and cardio training are so important as we age to avoid becoming weaker and more fragile. This is so limiting on lifestyle as people age.

Congrats, I too had a serious injury while in the forces. I enlisted at 40, best shape of my life. That helped minimize the injury and kept me going. You need to become comfortable being uncomfortable. Push a little harder without destroying yourself, conditioning will keep you moving forward day after day. 60 and still fit enough to take on any 20 yr. old. Cheers Brother.

Really appreciate the information you provide in this video. This is my first video I've watched and I can tell you now, I'll be going through your videos and any new ones. Currently going through a 10 week intensive firearms course, so this is a great little video to help me get put the peak on my mountain!

My experience with those who’ve service in UKSF, ultra professional, informed with attention to detail and absolute grafters. Thanks for the info, top bloke 🏴‍☠️

Special Forces preparation should orbit around durability. Although strength training is valuable (pull, push, pick up) durability (bone density, lower body endurance) is the key. On your feet all day long, hours at a time, sometimes under load. You have to spend time building that base through long, moderate runs, humping a ruck and even just walking. SF training is an ultra marathon, not a sprint. Don't worry about speed, worry about lasting, injury free.

fuckin oath, that video sums up everything i wanna do with myself, and this lad doesnt bullshit for 20 minutes he just gets straight to it, love it keep making bangers.

Make yourself hard to kill spiritually physically and mentally. Survived certain death at 52 fell alone massive body trauma. Crawled to truck called for own medivac. 55 months later almost combat ready at 57. Glad I prepared since age 12 with sports then the military and anything I feared. Failed many times but got some great victories. Never give defy the odds.

This is your best so far.100 percent correct. The only goal you need for training is to keep training.

train for strength like for example "iron wolf" does. additionaly go and run or march for the other 50% of your training routine. don't overtrain yourself which happens to most people. focus on keeping a high focus and intensity in every training you do, but find balance in order of sufficent regeneration. keep pushing intensity and consistency and you will overcome every obstacle, no matter how hard it is, easily.

Good one Simon. I totally agree, self-discipline and regular physical exercise is a key ingredient to a healthy life.👊💯

I took away many valuable insights from this video. However, the most impressive and amazing thing was to see that he didn't even flinch when he shot that round at 3:20. I know that's something I would never be able to do. Hats off to you, sir. Best regards, Mati

This is very important for recent ex service members... I got out of active combat duty in 2011. While in I worked hard to stay stronger and tougher than my soldiers, especially since I was on average 12 years older than nearly all new recruits. I always nearly maxed my APFTs and ran the fast groups, I could out push up, out run and out shoot 95% of the young studs. The downside for many after they leave active duty is they fall into the "I'm broken" mindset... they become brainwashed into thinking that the VA owe them money for the slightest injuries and become accustomed and even over exaggerating such issues for the sake of cashing in. to the point that they become overweight, weak and dependant on prescription drugs. I avoided all of that to the best of my ability and today 12 years later, Im at the same body weight and strength I was when still serving. While many of my battle buddies are walking around overweight, break into a sweat just walking around in a hurry and cant even walk up 2 flight of stairs without having a heart attack.

Been looking forward to your next video and it didn't disappoint! Exactly the kind of stuff that I was hoping you'd do. Gives me alot of inspiration and motivation as I endeavour to improve myself. Cheers mate 👍

Good “why”, dude clearly knows it, so would love to see the “how”.

I loved how you showed Goggins when talking about the toughest man in the worlds

Man, your video is well edited, makes me feel more motivated to do workout and run. You won a subscribe, and keep up with maybe some tips about how to train in a better way, what techniques to use etc. Actually I'm surprised your channel is so small but it has big potential, and i wish you no injuries, congrats from Poland!

incredible video. I like this outlook on life, and it gives the strong men of the world a good light when someone so well spoken shares their experiemces

I hurt my neck some years ago and it always comes back, so I trained my neck even more now- built it bigger and it heals faster when it gets hurt again. Muscles are for real like a armor

The importance of fitness when you're young can't be overstated. Growing up in the 1970s, I had a much more active childhood than the average kid today. At 14, I started getting myself properly fit with a LOT of calisthenics, running (including uphill carrying weight) and cross country cycling (now known as mountain-biking, lol). At 16 I discovered that you could join the SAS as a reservist and resolved to join. To be a special forces soldier requires all round fitness - every muscle in your body needs to be strong and you also need first-rate cardio fitness. At 18 I did a lot of gym work and put on some mass. I worked as a hod-carrier (running bricks and mortar up ladders) and other labouring jobs. I regularly ran 6 hilly miles, in boots and carrying 30lbs of weight. I found a short, steep hill and would do sprints up it to failure. My mantra was, 'set an impossible target and exceed it'. At 20 I was doing 15 mile runs over the hills, carrying 50lbs. I would stop at points to do press ups, or run up a hill backwards carrying all that weight (try it!). I did a lot of swimming and went from being a poor swimmer to knocking out 25 lengths of an Olympic pool, no problem. I would run 6 miles to work, do a hard day labouring, run 6 miles home and then do circuit training. I downed 3 cans of Duns River Nurishment a day (no whey protein back then) and ate for Britain. I accepted absolutely no compromise from myself and at 21 I passed SAS (V) selection with the attitude that failure was not an option.

What i like about your channel is that you have authenticity... Many fitness channels are just Victory...and life is not just Victory

Great vid. I totally get your mentality when you got injured- hope you don’t regret it at all- it is how warriors roll. Thanks to your gen for doing some real dirty work in Afghanistan for the rest of us. Im 51- lots of injuries over the years from the life I’ve lived- and no regrets. Still get after it though. And working out like you describe is the reason why I can. Fatigue really becomes the enemy as you get older as it comes on sooner. So the more you stay fit while younger, the easier the fight is as you get older. Now Carry on. 🇺🇸 🇬🇧 🤘🤙

we need more video like this,more details of workouts...which WOD did you use.....

Been a while since someone made this much sense

Great information. I am 63 and have, in large part, followed the principles you outline for the past 30+ years. I am pain free, my knees, hips and shoulders are healthy with no deterioration. My lumbar spine, has some normal age related wear. In the gym purposely stayed away from heavy bench press, bar squats and deadlifts which take a toll on the body and focused on training functional movement patterns. Combined with rucking, mountain biking, rock climbing etc, has allowed me to pretty much undertake anything physical I chose to do.

Perfect video for my timing I’m 24 joining marines but haven’t train or workout in a good amount of 6 years + my last good years was towards 7th grade summer with training camps in 8th grade I was most fit than most ppl but I lack dedication in HS. Ty for the video to be inspired I’ll keep watching this every morning every day hoping to train everyday 110%

Great video Simon, useful information throughout delivered with fine editing.

lots (100-200) of lower reps plus 10x heavy reps of each muscle. 100 push ups 100 sit ups 100 chin ups and run 2kms under 7mins all 4-5x week. Do this and advance in heaviness of weight and you will get a stronger bein and tendon toughness. Running and Squats in the morning, upper body in the evening. I used to leave the heavy reps till just before bed to get me to sleep soon after. Expect to sleep.

Thank you sir for your service.

Excellent exposition. You make your point and you make it well without all the hyperbole others often do to make themselves look cool.

Getting an injury will definitely take the wind out of you. However with this guy it seemed as if it turned him into the Incredible Hulk.

This is the perfect thing to watch before hitting the gym!

Great vlog. I’m 62 was a gym goer mainly weights. Had some serious health issues at 59. My base fitness helped initially to keep me alive. Now looking to get back at it. It’s a lifestyle bud. Good luck

EXCELLENT MATE! You have inspired me, thank you Cheers

Amazing. This is great information for us all to take from a true professional. The only gripe I have is seals aren’t just maritime operators, they can operate anywhere in the world in any condition. Their mission types are like yours 👍🏾

In 2006 I started the recruitment process for the Australian SASR. I trained daily in the Aussie heat. In the end, my wife talked me out of it before I put pen to paper and I changed tact and applied for the fire service. I murdered the physical and got in. You need to be well rounded.

Practical advice and insight, thanks!

Greetings, I speak from Brazil, I am a marine in reserve, currently joining a police force in my country, preparing myself physically, I will follow your videos.

Very inspirational, thank you!

More of these kinds of videos are needed.

Cheers mate! Served in the US Marines myself.

My overall goal is definitely GPP! 👌 "Make yourself harder to kill" bro, what a way of life to go by. That's inspiring!

Being able to play with my kids when they want to spend the day at the trampoline/obstacle course park. Nice video my man.

I think people in emergency/armed service often times train too much for strength and big muscle and not enough for endurance and cardio. Ofcourse you want to be able to carry all the gear and your buddy to cover etc, but you dont need a huge benchpress. Oldschool crossfit style training or military PT mixed with endurance training appears to be the best option for me. Its also a great vehicle to build that mindset and mental toughness through suffering.

This was a fitness manifesto. Wow. Thank you very much

I believe that the body achieves what the mind believes 🙏.

This is incredible Simon ! Very inspiring 🙏🏻💪🏻

I found you on RU-vid today, by the way. This is the first video. At 1:29 min I became a subscriber. What a beast you are, dude.

Good video and so true. Whatever age or fitness ability you are start training to gain that extra edge now. Always try to improve yourself.

The more you train the more you make yourself literally harder to kill. This is motivation

Your so right thanks for the advice Sir.

Fantastic content; thanks for sharing your story/journey. Really inspirational stuff! Currently a reservist infantry 'pongo' (as you Royal/Navy boys would call us😂) looking to have a crack at 21 in a few years. Will definitely subscribe and refer to your channel for inspiration and knowledge!

Well said!

Couldn't agree more with your assessment of Crossfit. Love the concept, I tried using it to build functional fitness: strength endurance and a solid engine, achieved some of that. But over time it became more about stupid sets of ring muscle ups, hand stand walks and Olympic lifting... Injuries crept in for no real benefit. I love your assessment on what health and fitness should be about as we age. Still looking for the perfect program/community to achieve that.

I love everything about this video. Subscribed. Congrats on 1m views. That's awesome. 32.4k and rising.

I got into CFT style fitness; just like you suggested circa 2010 ; via an intro by my Aikido sensie , who is also an ex-seal (not green team / DEVGRU) . Been at it since . Great content and advice. Thanks for sharing.

Very informative. Thank you for your service.

Really enjoyed this. You come across really well. Keep up the great work

youve gained my subscription for sure with this vid

This has easily become one of my favorite channels

Big up for pushing thru with ur Injury brother ✊when I left our 🇬🇧 Parachute Regiment i ended up in France 🇫🇷 the recruited at Fort du nugent in Paris 👌 when in my Kepi Blanc Marche i remember bustin my ankle with another full day of Tabbing in from of me 😢no way was I giving up ✌️i pulled my boot even tighter and struggled up and down the Pyrannese mountains 👍 to pass my selection and be presented my Kepi Blanc of the FFL 🇫🇷Legion Etrangere 👹💥💥💥GTC

That's dedication.

He's Back! loving the arnie references.

I was recently told to find a new dream. I think I'm going to push harder for my goal.

Great video, thanks Simon 👊

God bless you, man thank you for your service

Thanks bro, needed that.

this is amazing!

Amazing Video and Insight

thanks for the video sir i want to join the paras when im older so this has been really helpful

Good advice, stay strong live long 💪

Nice video man! pumped me up for training today.

My body is super prone to injuries. Finished USMC basic training and follow on schools, all broken. Got med sepped

40 minute 10K and 220kg deadlift is really impressive.

Thank you for this.

love the content, keep it up🤙🏼

Damn, this was a good watch.

Awsome mate you inspire me so much

i played linebacker throughout highschool, muay thai since i was a kid and a lot of skating/surfing skating was the toughest on my body. you get slammed so hard. like hitting a 10 stair only to fuck up and slap yourself against the planet lol then i started driving trucks and was forced to sit on my ass 11 hours a day and eat fast food but i was still strong and had the misguided notion my body could take the same abuse so after about 5 years of getting fat and weak i jumped into power lifting, circuit training and hiit. it was injury after injury. i didn't prep my body for the stress. i was tearing up connective tissues, like ripping my plantaris and couldn't walk for 2 weeks if you're old, even if you used to be an athlete, take the time to stretch. do body workouts for a month before touching a weight. then when you do start lifting, just do a plate. ease in to it. you're not 20 anymore bro. dont sleep on pilates either and lol don't do any bodybuilding. isolation workouts are worthless.. except for aesthetics. you'll look swoll but you'll be weak af. weak compared to those of us that lift for functional true strength. do explosives, do hiit, do light weight too-don't sleep on slow twitch lift for function, not for looks. the looks will come naturally.

Crazy that this video got recommended. Keeping functional strength can come in handy with day-to-day situations that can mean life and death... The reason i say it's crazy that thie video got recommended is because just today, my 1 year old pup decided to bolt down the sidewalk towards a very busy main street near my house. Luckily, for the past two years i had been attempting to run a 5 minute mile. I was able to get down my time to 5:50 before stopping my running routine due to some knee pain that i was developing. Nonetheless, I was able to chase down my pup who was sprinting so fast and catch him before he ran into busy the street outside of neighborhood. Had i not been able to run as fast as i could, i would probably be scraping his little body off the road.

Agreed. I'm hypocritical because I'm the physical equivalent of a sapling at 29yo. I've always thought of developing a more capable body, but there's not much reason. So far, I can do all I need and want. I'd like to go through a boot camp with combat mixed through it to get a competitive and personal defense aspect to a healthy body.

This was the mistake I made when going through basic training - I only focused on cardio and I could run 1.5m under 8 minutes but neglected weights. I did struggle on Bergen marches but passed out of training first times. If I could go back I would 100% putting on strong, functional muscle to improve on the heavy speed marches.

Very very very motivational bro and inspiring and informative

Thanks from Cologne Germany.

Brilliant videos and info.

Maybe the obvious reason I like video like this, even when talked about "your biggest fear" Is the UK English voice even some interesting cutscenes (as additional like seasoning) 😅

59 years old here. French Foreign Legion 1982 to 1997 after escaping socialism from Prague in 1980 through the forest in winter to freedom whereas of the four of us who tried, only I made it, two killed at the Austrian Border and one arrested and held in prison until 1990. Retired to the mountains of Bulgaria. I train daily and stay fit and war ready.

i wanna join the marines at some point in the future so this was great to know

As always a great video. I found the part interesting regarding your Marine selection and the pectoral injury for several reasons: - There must be a higher than average number of individuals with a strong motivation in the pool of people as well as in that scenario to want to push through - In a non-military work context parallels could emerge where individuals feel a similar motivation to continue to perform So the crux of my point is - whom really bears the responsibility to make the call that for the benefit of your long term health you needed to have some R&R/repair time? Of late I’ve realised in a non-military context I won’t make that call myself even if it’s detrimental to my health and listening to you speak it’s entirely rationalisable why someone driven would want to push through. Isn’t it therefore extremely poor on the military to allow you to do this? You’re not any weaker for being given that downtime, it was a “bad luck” incident and as those that stand to benefit from your graft should they not have done more to support you on this? Don’t mean to pick at old wounds but I think it has a wider point to be made around how people whom are tenacious and determined are treated both in and out of the military.