Archive for the ‘Heroes of Tomorrow’ Category

MARSOC VIDEO: ASSESSMENT & SELECTION PHASE 1   Leave a comment

Marine Special Operations Command (MARSOC) released a video depicting what goes on in Phase 1 of MARSOC Assessment and Selection. Even if you are not interested in being a MARSOC candidate, the 10-week training guide and accompanying phone app is an awesome program. You can access the 10-week program and the phone app HERE.

STEW SMITH (NAVY SEAL) SPEC OPS FITNESS WORKOUT – 26 NOVEMBER 2013   Leave a comment

swimpt1-300x300Here is Stew Smith’s (Navy SEAL) Spec Ops Fitness Workout for today:

1. Ruck or Run/Swim
a. Repeat 10 times
1/4 mile at goal mile pace
stretch 1 min

b. Repeat 5 times
1/2 mile at goal mile pace
stretch 2 min

2. Swim with fins 1500m for time or ruck 5 miles

DELANEY’S DAILY P.T. – JUNE 4, 2013   Leave a comment

RIP 60Getting back into suspension training over lunchtime at work, and setting up routines that will last me for the next couple of months. Here’s the program for today:

1200 Outdoor Suspension Training
1. Row & Rear Delt Fly 4×8
2. Triceps Extension & Fly 4×8
3. Rhomboid Pull & Bicep Curl 4×8
4. Swimmer’s Crawl & Mountain Climbers 4×8

1500 Perfect Push-ups
1. Regular 4×4
2. Wide 4×4
3. Narrow 4×4
4. Regular 4×4

1915 Stairs (30 mins.)

STEW SMITH (NAVY SEAL) WORKOUTS – MAY 13, 2013   Leave a comment

swimpt1-300x300Here are Stew Smith’s (Navy SEAL) recommended workouts for today. Choose a workout in preparation for your fitness test or goals:

Navy SEAL
500yd Swim
Push-ups 2 min (max)
Sit-ups 2 min (max)
Pull-ups 2 min (max)
1.5 mile Run

AFPJ PAST
500m Swim
1.5 mile Run
Push-ups 2 min (max)
Sit-ups 2 min (max)
Pull-ups 2 min (max)

Army Ranger
Pushups 2 min (max)
Sit-ups 2 min (max)
Pull-up 2 min (max)
5 mile Run

– or –

Upper Body Round Robin

1 minute of pushups (min 40)
1 minute of sit-ups (min 40)
Pull-ups (min 6) not timed
Dips (min 6) not timed
Bench press 80% body weight (min 6) not timed
20 ft rope climb in body armor or weight vest (just 1… pass or fail event)
1 minute kip-ups (min 6) (pullup with a kip)
4 x 25 m shuttle run (max 24 seconds)
5 mile run (max 40 minutes) or 5 mile ruck march (75 min max, 45lbs dry weight)

DELANEY’S DAILY P.T. – NOVEMBER 21, 2012   Leave a comment

Let the T-Day counter-offensive begin! The end of the work week is for ruck runs and my own version of the MARSOC Short Card. You can replicate this workout for yourself, adjusting distance, weight, and reps. Contact me if you want help doing that. Here’s what got done today:

3.1 Mile Brickyard Trail & Hill (0.9 mile, 300 ft ascent) Intervals (Night Run)
Modified MARSOC Assessment & Selection “Short Card”
30 lb Weighted Vest

1. Interval 1:
a. Regular Push-Ups 10
b. Squats 30
c. Reverse Dips 5
d. Crunches 20+
e. 8-Count Burpees 5

2. Interval 2:
a. Wide Push-ups 10
b. Bench Jumps (2.5 ft) 15
c. Reverse Dips 5
d. Flutter Kicks 30+
e. 8-Count Burpees 5

3. Interval 3:
a. Diamond Push-ups 5
b. Star Jumpers 30
c. Reverse Dips 5
d. Back Extensions 30
e. 8-Count Burpees 5

4. Interval 4:
a. Regular Push-ups 10
b. Lunges 30 (30L + 30R)
c. Reverse Dips 5
d. Hello Dollies 30
e. 8-Count Burpees 10

5. FINISH: Pull-ups 3 x MAX

LEADERSHIP IN THE LEANING REST #9 – ROBERT NEEDHAM (NAVY SEAL) ON TEAM LEADERSHIP   Leave a comment

Today I would like to continue sharing with you more of my highlights and notes from Team Secrets of the Navy SEALs by Robert Needham (Navy SEAL).

Chapter 1 – Leading the Best (cont.)

1. “If an individual or a Team starts to lose focus, they must step back and review.” — Sometimes individuals or teams feel that they do not have time to step back and refocus. Of course, if you ask if they have more or less time to lose focus, go for a walk in the woods, fail and get miserable, re-focus time doesn’t look as costly as the alternative. That said, I’ve seen people and teams get into “locked up” mode and require a wake-up call to snap out of it.

2. “It is incumbent upon any group that desires true success to set an environment that allows and encourages communication.” I used to pride myself on being a submarine commander when it comes to communication: “If you don’t hear from me, everything is OK.” With time, I have really come to think that all things are possible with good communication. Just the social support provided in communicatin improves the resilience and chances of survival and success of people in tough situations. As I have heard so often said (to me) before: “Communicate, communicate, communicate.”

3. “You must honestly evaluate your own ability and communicate forthrightly about it — for your own good and for that of the Team. If everyone else is unaware of a weak link, they cannot repair it. Unnoticed, the weak link will break, costing money, time, and perhaps even lives.” — Thee’s a strategy called “Fake it ’til you make it!” for self-improvement, which involves acting like the person you want to be in order to become that person. It’s an effective approach. At the same time, trying to “fake out” others by posing or lying about knowledge or ability is misguided and a clear commitment to making disaster happen for self and others. The bigger person on a Team knows to be clear about limits, risks, and look for reality-checks and options from others.

4. “Wat’s important to the SEAL TEAm is important to any team of professionals inbusiness: Stay informed, stay alert, and stay alive.” — Yep!

5. “It is imperative that you stress [to your team] that no issue will be addressed unless the author also includes a viable solution.” — Major General Ronald Bailey (USMC) imposes the same requirement onhis team. You don’t get to complain or bring up a problem without a number of possible solutions. This makes sense if you want to see firsthand descriptions of problems always accompanied by firsthand proposals for solutions. If you’re not there, you really end up counting on the person who is closest to the problem to ascertain a best probable solution. Makes sense!

6. “Challenge yur team to think outside the box, brainstorm, and create. Give them the responsibility and the latitude to be creative.” — Innovation, adaptation and improvement require creativity. It is an invaluable resource asset for any team. Take care of it!

7. “If you can find humor in a bad situation and joke about it, you will have a better chance of salvaging your attitude and coming out on top.” — Humor puts things in perspective, and opens up space for creative thinking and problem-solving. In addition, laughter activates physiological processes that reduce stress and the distracting, demoralizing and fatiguing effects of stress. Use humor like a medicine and a weapon!

I am preparing engaging leadership development modules, including practical exercises, for individuals and teams. If you or your team is interested in engaging with leadership development in a practical and meaningful work session, let me – Tom Delaney – know via e-mail to greatriverfitness@gmail.com. We’ll put it together and make it happen!

DELANEY’S DAILY P.T. – NOVEMBER 9, 2012   Leave a comment

Today was short and simple, a 30 lb (weighted vest) ruck run down trail for 5K, including a 1.5K/100m hill ascent. This is my Harriett Island and Brickyard Trail route and I will be organizing my weekend runs here into fundraising for the Marine Special Operations Command (MARSOC) Foundation. In the winter, I will be humping this trail and hill with snowshoes. I am looking forward to the challenge! – Tom