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#80 - 11/28/14 02:46 AM Special Operations Recruiter Liaison Workout  
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TE Offline
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TE  Offline

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Attached is the SORL workout.

Attached Files
SORL_DEP_Workout_Phase_1_and_2.pdf (1081 downloads)
SORL recommended workout for PJ/CCT/SOWT preperation.
Blank Interval sheet MASTER.xlsx (302 downloads)
Interval Spread. This is the excel spreadsheet from the pdf SORL workout.
FTT KB.jpg (265 downloads)
14 week Kettlebell routine
#237 - 01/01/15 12:39 PM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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Seth Offline
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Would you recommend this over Military Athlete's CCT/PJ/CRO Selection Training Plan? I have read that Gym Jones and Military/Mountain Athlete are used by Tier-1 units and figure their selection packages can't be too far behind.

#238 - 01/01/15 02:46 PM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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Yukon Online
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It is not the workout plan that is of use, it is actually adhering with correct/best practice to a daily physical fitness routine that is of importance. Plans give choices that hopefully offers at least one option somebody will commit to doing.

#242 - 01/02/15 11:50 AM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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I would recommend working on crushing the PAST with Perfect form. When that is handled with grad standards move on and get creative with your workout routine. You won't have opportunity to do anything else if you show up at development course and fail your PAST because your didn't do the simple exercise correctly.

#775 - 02/22/15 06:06 PM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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So is this training schedule "highly recommended" as an effective way to be ready for indoc/selection? I'm looking for a program and I've seen this one before and the military athlete one and I'm curious as to which will be better suited?

#798 - 02/24/15 04:08 AM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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TE Offline
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That will work or any/most of the others on this site. It's not the specific program that is important it's simply making a commitment to push yourself each and every workout...I've said it a 1,000 times before...we didn't have the internet to research what we were getting in to...we simply did what had to be done. We did calisthenics every day except Sunday at the OL-J...we ran and swam every day...along with everything else that the instructors could throw at us...we didn't worry about over training because we didn't have a concept of what that was...here is what our final eval in the 8th week of indoc looked like:

Push-ups 90
Sit-ups 90
Pull ups 18
Chin ups 20
Run: 6 miles/42 minutes
4000M swim 80 mins
6 or 8 under-waters 2 min intervals
35M mask and snorkel recovery
Bobbing
8 crossovers full equipment (weight belt, SCUBA tanks w/water, mask, fins, and full harassment)

You don't need the perfect program. I administered a PAST to two guys at Langley and one worked in an engine shop and one worked out to prepare for the PAST...guess who passed? The engine shop guy...he said he "gets a great workout lugging engines around all day"...that worked for him. I'm sure he may have swam and ran, etc...but he didn't OBSESS about the perfect program...and he had no problem doing great on the the PAST.

The internet is great for finding information but don't think you need every bit of information to succeed...we want guys that can make decisions based on limited information. Do whatever program you like that will work on your weaknesses and still allow you to improve overall...the key is DOING it...not looking for the "perfect" or "better suited" program...it doesn't exist...choose one on this site or any other site, or come up with your own...but do the one that keeps you motivated and hungry and coming back for more...then change to something else.

Lots of guys have done it before you with the help of this site and the internet...lots of guys did it before the internet, with help from themselves.

Good luck and train hard!


TE
Pararescueman (Ret)/Webmaster/Administrator/RKC
The real test comes when all strength has fled, and men must produce victory on will alone...
#926 - 03/17/15 07:53 PM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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Another question about this workout program. How much rest should one be taking, for the calethstenics, after each individual excersise (if any). Like for example, would 30 seconds or so after something like pushups be too much time before doing the next excersise?

#932 - 03/18/15 02:30 PM Re: Special Operations Recruiter Liaison Workout [Re: Jay_Pew]  
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Yukon Online
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Originally Posted By: Jay_Pew
How much rest should one be taking, for the calethstenics, after each individual excersise (if any).
Difficult question as I was never a body builder, but a worker. From age 10 to 17 I was cutting down trees, cutting said trees into logs and splitting logs into cords. No power tools used. I also worked for the local garbage company from age 14-16 on the back of the truck picking up the trash cans and emptying them into truck. Also during summer and fall months I was in fields lifting bales of hay onto pickup and flatbed trucks. I don't recall very many coffee or soda/koolaid breaks lasting more than few seconds to gulp down the drink.

Otherwise I'm pretty much saying in real life the physical demand does not accommodate the do not hurt the poor little darlings rule. Considering this perspective, the military services generic rest between sets guidance is adequate if the particular or specific workout gives no such guidance. For example, check out the PAST guidance info, for rest times. There are also other workouts that suggest rest time between sets.

#937 - 03/19/15 11:07 PM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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For this specific program...it is written in an almost CrossFit style. Therefore, for most benefit, Id suggest doing the workouts as written - "for time" means as fast as possible/rest only when unable to continue because of fatigue.


PT, DPT, MS, ATC, CSCS, PES
#975 - 03/26/15 02:27 PM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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I've been trying to focus on improving my running, this plan's running section looks like it would be helpful to me, however I don't understand how to run the "Knockouts" interval workout (the 7th interval workout listed) Would somebody please explain? I think the wording is throwing me off.

I'll write a post if I figure it out by myself, but at the moment this isn't making sense to me. Thanks.

#1177 - 05/07/15 02:32 PM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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How exactly does the run time generator math calculations work? Don't really understand it, hoping for some clarification.

#1178 - 05/07/15 04:20 PM Re: Special Operations Recruiter Liaison Workout [Re: Jay_Pew]  
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It appears the worksheet doing the calculation was originally a spreadsheet of some sort. As I do not know how the spreadsheet was designed to do the calculations I'm completely in the dark.

#1347 - 06/05/15 06:53 PM Re: Special Operations Recruiter Liaison Workout [Re: Jay_Pew]  
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Alright, bear with me as I try to explain this thing.

Look at page 14, where the spreadsheet starts. In the top column, it reads "2400m," next to it it reads "9:45." This is an example of an individual who ran the 1.5 mile (2400 meters) in 9:45. All other numbers in this spreadsheet are based off of that time!

For instance, right next to "9:45" it reads "1600m," "6:30," and "6:02= 9:00x 0.62" (That last part should all be one column, it's a formatting issue). Pretty much, the document is saying that if you run 1.5 miles in 9:45, you should run one mile in 6:30, based on that "0.62" equation.

Now, onto the actual workouts, we'll move left to right across the columns. Let's start with number 1. You will run 2 sets of 4 400m sprints. The total distance is 3200 meters (just below the sets x reps x distance). You will run this at a factor of .975 of your mile time (6:30), adjusted to a 400m distance, which is equal to 1:35 for every 400 meters. If you want me to type out the calculation, I will in a different post.

Your work to rest ration will be 1-to-0.5, which means 47 seconds (half of 1:35) of rest between each interval. Between each set, you will rest for 3:00 (not sure how they calculated that).

Last column tells you that it should take you 47 seconds to run 200m during this workout.

Did that clarify things for you? Ask any questions you have, I'll help best I can.

#1556 - 07/22/15 12:29 PM Re: Special Operations Recruiter Liaison Workout [Re: TVanE]  
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Originally Posted By: TVanE
I've been trying to focus on improving my running, this plan's running section looks like it would be helpful to me, however I don't understand how to run the "Knockouts" interval workout (the 7th interval workout listed) Would somebody please explain? I think the wording is throwing me off.

I'll write a post if I figure it out by myself, but at the moment this isn't making sense to me. Thanks.


Not sure if you are still looking for an answer to this, but after reviewing it it looks to me as if:

You are running 1 set of 10 "reps" of 400M at your 400M time plus 1 second. Your effort will be at the pace of your 1600 race pace, with a rest of approx. 1:1 (it says ~1.1, which would mean theres a little wiggle room in my opinion). Next to that it says rep rest is 90 sec, which should indeed fall into a ~1.1 rest interval (unless you are faster than around a 6 min mile, in which case rest should be shorter). Repeat the same 10 times.

Example:
If my mile time is 6 minutes flat, my 400M should be around 1:30. I will run a 400M at 1:31 pace, with around a 90 second rest period (less if I can). I will repeat this 9 more times, for a total of around 4000M.

If anyone has any questions about this spreadsheet, id be happy to explain (I took some time to look over it, and I recommend opening it and putting your own times into it to get a realistic look at your performance).

#1786 - 08/30/15 03:42 AM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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Originally Posted By: TE
You don't need the perfect program. I administered a PAST to two guys at Langley and one worked in an engine shop and one worked out to prepare for the PAST...guess who passed? The engine shop guy...he said he "gets a great workout lugging engines around all day"...that worked for him. I'm sure he may have swam and ran, etc...but he didn't OBSESS about the perfect program...and he had no problem doing great on the the PAST


This time a billion. I never hopped on any program, just ran/rucked/cal/weights/swam enough to wear myself out and pushed myself to the limit. After 3 months I went from like a 11:00 mile.5 (it's cold in ND) to 8:51 best time, and upped my pushups somewhere around 15 in a minute (~55 up to 70-ish). No programs, would just swim during lunch, and then cal or run in the afternoon depending on what I felt like. If it was a pretty day, I'd go for a long run. If it was windy as heck, I'd cal.

Also, loading toner into printers and carrying around a stapler all day is hard work.

#1789 - 08/30/15 01:07 PM Re: Special Operations Recruiter Liaison Workout [Re: AStelmack]  
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Originally Posted By: AStelmack

Also, loading toner into printers and carrying around a stapler all day is hard work.
You forgot to mention the work environment being controlled for comfort inside a building.

Running outside in inclement weather, particularly blusterous (windy) weather should be considered as battlefield Airmen duties are performed outside in all sorts of climatic and weather conditions. I also know going through the pipeline I was training outside in some miserable weather conditions.

#3006 - 07/27/17 12:07 PM Re: Special Operations Recruiter Liaison Workout [Re: TE]  
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TE thank you for that pdf i now have something to follow and start from scratch.

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