Professional Documents
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Training by Dan
Training by Dan
for
Selection
I
went
to
Selection
with
the
mindset
that
I
didnt
give
a
fuck
what
the
Cadre
threw
at
me.
There
were
only
two
ways
I
was
going
home
-
on
a
stretcher
as
a
med
drop
or
escorted
to
Ft.
Bragg
by
the
cadre.
I
got
dropped
off
in
front
of
the
Special
Operations
Building
on
Ft.
Bragg
on
a
beautiful
day
in
March
of
2006.
As
I
walked
up
to
all
the
other
soldiers
who,
like
me,
had
roster
numbers
sewn
on
their
uniforms,
I
looked
back
at
all
the
hard
work
and
training
it
taken
me
to
get
this
far.
The
endless
miles
I
had
ruck-marched
in
Germany,
six
days
a
week
at
4
AM,
no
matter
the
weather.
The
amount
of
aggravation
I
had
to
deal
with
from
my
current
unit
to
get
here.
But
I
was
ready.
Ill
break
it
all
down
for
you.
If
youre
looking
for
a
mindless
six
week
program
of
WODs,
this
isnt
for
you.
Life
isnt
fair,
and
youre
not
going
to
get
all
the
answers.
When
I
started
training
for
Selection,
I
was
59
and
160lbs.
Years
of
being
in
the
army
meant
I
could
run
like
the
damn
wind
for
miles
with
no
issue.
Whether
PT
tests
or
runs
with
my
unit,
I
always
came
in
first.
I
ran
35-40
miles
a
week.
I
took
my
platoon
on
SSG
Plants
Death
Run
weekly
an
8+
mile
run
with
stops
along
the
way
to
do
various
exercises.
I
didnt
believe
that
Finish
Together
shit
on
these
runs.
I
was
trying
to
kill
you,
and
the
only
reason
we
stopped
was
for
your
fat
lazy
ass
to
catch
up.
Needless
to
say,
my
Platoon
would
crush
PT
tests.
As
with
anything
in
life,
when
you
are
good
at
something
your
boss
finds
more
work
for
you.
So
I
got
lucky
enough
to
run
fat
lazyass
PT
for
those
who
didnt
properly
motivate
themselves.
I
would
just
run
the
fat
off
of
them.
Fuck
em.
Cardio
was
my
God.
I
already
had
the
endurance
to
keep
going
when
most
would
pull
up
and
start
walking,
but
my
upper
body
strength
at
the
time
was
lacking,
to
say
the
least.
All
I
cared
about
was
the
fact
that
I
could
do
a
shit
ton
of
pushups
and
pullups.
I
didnt
work
out
with
weights
at
all
no
strength
training
whatsoever.
Matter
of
fact,
I
never
went
to
the
gym.
So
I
started
converting
the
miles
I
ran
into
miles
I
would
ruck.
I
started
with
a
35lb
ruck
for
3
miles.
I
would
gradually
add
weight
and
distance.
Gradually,
I
say.
I
had
three
months
until
Selection.
My
goal
was
to
be
able
to
ruck
12
miles
in
under
2.5
hours
with
a
65lb
ruck,
and
I
made
my
deadline
two
weeks
before
Selection.
I
just
broke
it
down
every
Saturday,
increasing
distance
and
time.
My
Unit
wanted
me
to
still
do
PT
with
them,
probably
cause
I
was
the
only
one
that
did
it.
To
fit
everything
in,
I
started
getting
up
at
4
AM.
I
would
ruck
for
4-6
miles
and
be
standing
in
formation
ready
to
take
my
platoon
on
PT.
I
promised
myself
that
no
matter
what
I
would
still
lead
PT
even
though
some
days
I
was
smoked.
Some
ruck
marches
I
had
to
run
most
of
it
because
I
woke
up
late.
The
thought
of
leaving
my
smoking
hot
wife
all
nice
and
warm
in
bed
to
get
up
and
go
out
in
15
degree
driving
snowstorms
to
ruck
was
not
exactly
appealing.
But
I
did
it
anyway,
because
I
was
committed
to
getting
selected.
Some
days
I
would
ruck
at
night
after
work.
Never
train
at
the
same
time
every
day.
You
might
see
this
again.
I
felt
great
the
first
month.
I
was
very
lean
and
in
excellent
cardio
shape.
My
back
was
killing
me
most
of
the
time
after
a
long
ruck
but
I
figured
that
was
because
I
was
getting
used
to
the
weight.
I
decided
that
I
needed
to
gain
some
weight.
The
hefeweizens
in
Germany
just
werent
cutting
it
anymore.
I
started
going
to
McDonalds
everyday
for
lunch.
Double
By Dan
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cheeseburger,
fries,
and
a
coke
please.
I
started
to
get
fat,
but
this
is
what
I
wanted.
I
needed
to
gain
some
fat
because
I
needed
that
excess
storage.
Two
weeks
before
Selection
I
went
on
that
12
miler
with
my
goal
time
and
weight.
I
didnt
make
it.
I
was
close
by
a
couple
minutes
but
I
didnt
make
it.
So
much
for
goals.
Fuck
it,
I
was
ready.
I
kissed
the
wife,
boarded
the
airplane,
and
took
a
seven
hour
flight
to
the
US.
The
whole
flight
I
thought
about
the
task
at
hand.
I
had
been
through
so
much
training
to
get
to
this
point.
I
felt
awesome,
and
nothing
was
going
to
stop
me
from
getting
selected.
Selection
was
three
weeks
long
when
I
did
it.
It
was
fucking
brutal
to
say
the
least.
Thank
God
I
rucked
my
ass
off,
cause
thats
all
we
did.
We
went
everywhere
with
our
ruck
sack.
My
feet
were
taking
a
beating
from
all
the
ruck
marches.
Good
thing
I
took
care
of
my
feet
beforehand.
Some
guys
had
to
pour
blood
out
of
their
boots
when
they
took
them
off.
Right
around
the
end
of
the
first
week
I
got
out
of
bed
and
felt
sharp
pains
in
my
joints
on
my
left
foot
at
the
three
little
toes.
I
figured
it
was
just
aches
and
pains
and
I
just
sucked
it
up.
Every
day
it
got
progressively
worse.
The
day
of
the
long
walk,
I
was
limping.
We
started
moving
on
our
own,
and
the
pain
kept
getting
worse
with
every
step.
I
wouldnt
quit
though,
I
just
sucked
it
up
and
kept
moving.
I
stopped
by
the
side
of
the
road
to
grab
a
smoke.
That
was
a
bad
idea.
Not
because
I
was
smoking,
but
because
my
feet
were
throbbing
with
pain.
I
decided
that
I
wasnt
going
to
stop
any
more.
I
kept
going,
and
going,
and
going.
At
times
I
was
falling
asleep
while
I
was
walking.
I
never
believed
that
shit
could
happen.
Finally
I
made
it
to
the
finish
line.
I
was
way
past
done.
I
felt
a
great
sense
of
accomplishment
of
just
finishing
with
a
broke
ass
foot.
When
I
got
back
into
the
barracks
I
realized
that
I
was
one
of
the
first
ones
back.
Fuck
yeah.
A
couple
days
later,
I
found
out
I
was
selected.
The
moral
of
that
story
is
DO
NOT
OVERTRAIN.
I
lucked
out
big
time.
When
I
got
back
to
Germany
I
had
my
foot
x-rayed
and
come
to
find
out
I
had
major
stress
fractures
in
3
of
my
toes.
Bad
enough
I
had
to
wear
a
wooden
boot
on
my
foot
for
the
next
month
and
a
half.
I
rucked
way
too
much
prior
to
Selection.
I
could
have
cut
half
the
miles
out
I
rucked
prior
to
selection
and
I
would
have
been
fine.
My
intense
I
will
not
quit
mentality
would
have
seen
me
through.
The
other
moral:
DO
STRENGTH
TRAINING.
I
did
none.
I
would
have
recovered
better
from
Selection
had
I
been
stronger
and
gone
to
the
gym
instead
of
pounding
the
shit
out
of
my
legs.
These
days,
my
workout
cycles
match
what
I
do
operationally.
For
my
2009
trip
to
Afghanistan,
I
spent
all
my
time
in
the
gym
getting
Strong
as
Fuck.
No
Cardio.
Reason
being,
my
mission
for
that
trip
was
staying
on
a
base
and
training
dudes.
No
missions,
no
rolling
out
killing
terrorist
folk,
straight
8-5
training.
So
I
focused
on
getting
strong.
My
teammate
is
one
of
those
guys
that
for
his
size
is
as
strong
as
a
mule.
They
guy
is
my
height,
my
weight,
but
on
some
lifts
would
be
90lbs
above
me.
I
caught
up
but
I
was
nowhere
near
as
strong
as
him.
At
the
time
I
was
drinking
protein
shakes
every
couple
hours,
on
a
2-month
cycle
of
X- Tren,
taking
NO
XPLODE,
and
working
out
every
day.
For
the
next
6
months
I
would
cycle
on
and
cycle
off
of
X-Tren.
When
my
daughter
was
born
in
NOV
of
2009
I
weighed
210lbs
and
at
the
time
I
thought
I
was
strong
as
hell.
I
weigh
190
now
and
I
am
stronger
now
than
I
was
when
I
weighed
210lbs.
More
to
follow
on
that.
My
2010
trip
to
Afghanistan
I
did
the
same
thing.
Except
no
supplements
to
start.
First
couple
months
of
that
trip
I
was
running
and
gunning
all
over
that
country.
I
worked
out
when
I
could.
I
was
more
or
less
maintain
some
strength
but
had
lost
all
of
that
size.
I
started
taking
DMZ
load
and
was
starting
to
get
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pretty
jacked
up.
When
I
would
come
back
from
missions
I
would
be
smoked
though.
It
would
take
awhile
to
recover
from
missions,
longer
than
I
could
remember.
I
had
a
mission
in
May
that
was
the
longest
and
hardest
mission
I
have
ever
had.
Walking
out
of
that
valley
was
a
miracle
and
I
no
shit
lost
almost
10lbs
from
that
one
day
alone.
I
was
so
weak
that
I
didnt
go
to
the
gym
for
a
couple
days.
I
finished
the
DMZ
Load
but
with
that
mission
and
my
shitty
diet
I
might
as
well
have
pissed
all
over
the
bottle.
I
wasnt
in
the
kind
of
shape
that
I
thought
I
needed
to
be.
So
I
talked
to
some
other
guys
and
started
a
whole
different
regiment.
I
would
do
Strength
Training
in
the
afternoon
and
at
night
I
would
do
Crossfit.
No
matter
what
the
WOD
was
I
would
do
it.
The
rest
days
I
went
back
to
my
tried
and
true
Cardio.
I
started
to
feel
better
within
a
couple
weeks.
Next
mission
I
went
on
I
felt
great
afterwards.
We
nailed
some
shithead
terrorist
that
was
responsible
for
some
American
deaths.
Kept
training
hard,
Strength
in
the
afternoon,
Dinner,
talk
to
my
smoking
hot
wife,
CF
WOD
right
after.
When
I
came
home
from
that
trip
I
was
in
phenomenal
shape.
After
some
schools
were
I
had
no
time
to
work
out
I
signed
up
for
Class
17
led
by
Lou
and
Jason.
I
went
back
to
what
I
knew.
Except
I
changed
it
up
a
little
bit.
I
used
the
Stairmaster
with
a
weighted
backpack.
Increase
the
time,
speed
and
weight
every
session
till
I
did
the
GR
Challenge.
I
cranked
the
elevation
up
on
the
treadmill
and
ran/walked
till
I
felt
like
I
would
fall
off.
I
kept
lifting
but
I
just
did
more
reps
to
increase
my
Endurance.
I
completed
the
Challenge
and
the
rest
they
say
is
history.
Moral
of
the
story
is
never
do
the
same
thing
over
and
over
again
and
expect
different
results.
You
have
to
shock
your
body.
I
rotate
what
time
during
the
day
I
work
out.
Some
days
its
first
thing
in
the
morning,
some
days
its
before
I
go
to
bed.
I
am
very
open
to
different
approaches
to
working
out.
I
have
done
Crossfit,
Arnolds
basic
and
advanced
workout,
Military
Athlete,
and
a
few
other
ones.
Working
out
with
different
people
at
different
times
helps.
Reading
and
researching
different
supplements
online
is
good
too.
Currently
right
now
I
am
on
another
strength
cycle.
I
havent
run
in
a
couple
months.
I
focus
right
now
on
getting
back
to
being
huge.
I
can
do
that
because
the
next
GR
Challenge
that
I
have
to
run
is
in
a
couple
months.
So
I
will
get
as
big
and
as
strong
as
I
can
and
slowly
infuse
cardio
back
in
to
get
me
in
shape
for
the
challenge
I
have
a
new
workout
plan
that
I
am
doing
that
includes
more
Olympic
lifts,
mobility
stretching
,
military
athlete
style
WOD
and
keeping
track
of
your
goals.
So
far
after
a
couple
weeks
I
am
stronger
now
at
190lbs
than
I
was
at
210.
I
am
pretty
sure
that
its
working.
So
if
you
are
trying
to
read
between
the
lines
and
decipher
how
this
applies
to
you,
you
are
on
the
right
path.
Treat
your
body
like
you
hate
it
and
it
will
reward
you
during
Selection.
Dont
be
a
dumbass
and
overtrain.
You
should
hit
your
peak
a
couple
weeks
or
so
before
Selection.
Then
slowly
work
yourself
back
down.
The
week
prior
you
should
be
doing
light
exercise
to
keep
your
mobility
and
endurance
good.
Stay
Limber.
You
want
to
destroy
your
body
during
Selection,
not
before
it.
I
am
not
going
to
feed
you
some
bullshit
about
eating
right
and
staying
healthy
and
all
that.
I
smoke,
eat
like
shit,
train
hard
and
drink
beer.
I
will
crush
souls
now
and
forever.
When
I
am
done
working
out,
I
want
to
feel
like
I
am
smoked,
like
I
cant
do
another
rep.
If
I
didnt
train
this
hard,
I
might
as
well
stay
home
on
my
couch
and
eat
potato
chips.
Its
all
in
your
head
ladies
and
gentleman.
When
you
show
up
for
Selection
you
should
look
right
at
me
and
say
to
yourself,
I
dont
give
a
fuck
what
this
guy
makes
me
do,
I
will
not
QUIT,
GFY.
So
when
I
am
standing
over
you
at
the
36th
hour
and
your
hating
life,
look
up
at
me
and
smile,
Cause
God
smiles
on
those
he
loves,
and
today,
he
loves
you
guys.
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