How to Train Like a Special Forces Operator for Fat Loss and Mental Resilience | British SBS

09 May 2024 · almost 2 years ago

Intro (0s)

The speaker agrees with the idea that people can become overly reliant on nutrition.
The speaker shares an example from their time in the Special Forces where two teammates who were very focused on their protein shakes and nutrition struggled when a mission that was supposed to last one week ended up lasting four weeks.

Dean Stott’s Introduction to the Military (30s)

Special Forces training focuses on fat loss and mental resilience, requiring time, experience, and progression.
The author's personal journey involved joining the military young and gradually advancing to tier one Special Forces, emphasizing the importance of adaptability rather than a predetermined path.
Transitioning out of the military, especially for operators, can be challenging due to their strong role identity.
Special Forces training is not a linear progression of increasing weight and difficulty, and it differs during operations, selection, and professional athlete training.

Tier 1 vs Tier 2 Special Forces (5m52s)

Tier 2 Special Forces training focuses on teamwork and motivation through instructors shouting and team support.
Tier 1 Special Forces training emphasizes self-motivation and individual performance.

Mindset & Belief (7m0s)

Believing in oneself and having the mindset that one can do it is crucial for success.
Don't be intimidated by others' failures; everyone is unique and capable.
Physical training is important, but staying uninjured is equally crucial.
Having a strong motivation and purpose for wanting to be in the course is essential.

Dean’s First Attempt at Special Forces Selection (8m50s)

Dean's first attempt at Special Forces selection ended with a knee injury during a hill training exercise.
He realized he had the leg strength but lacked speed between checkpoints.
Unable to train in the mountains due to work commitments, Dean used a spin bike for two hours daily to improve his speed.
He also improved his 1.5-mile run time, achieving a personal best of 7 minutes and 15 seconds at age 28.
Dean emphasizes the importance of believing in oneself and having a strong reason for pursuing the goal.

Athletes vs Special Forces Operators (Dirty PT vs Clean PT) (10m18s)

Special forces operators and athletes share similarities in terms of training and identity crisis during injuries.
The main difference lies in the environment they operate in and their motivations.
Athletes have a clean PT environment with crowd support, monetary incentives, and a set duration of competition.
Special forces operators engage in dirty PT in unpredictable environments, with no cheering crowds, and a focus on mission completion and teamwork.
Athletes have access to nutritionists, perfect warm-ups, and optimal recovery conditions, while special forces operators face calorie deficits, sleep deprivation, and challenging weather conditions.
Special forces missions can change on the ground, requiring adaptability and a mindset that doesn't rely on a fixed end goal.

Training in a Depleted (non-optimal) State (14m3s)

Training depleted prepares you for life's unexpected challenges.
Most people train for life, not for sports, so training like an operator is more practical.
Life throws curveballs, such as having to carry a child the last mile and a half during a walk.
Training should be structured to account for these unexpected challenges.

Becoming Reliant on Nutrition | Train for Worst-Case Scenarios (15m57s)

Special Forces operators need to be able to function without relying on specific nutrition or supplements.
Many soldiers struggled in Afghanistan and Iraq because they were reliant on supplements and not prepared for the harsh conditions.
It's important to train for worst-case scenarios and not rely on the luxury of having access to specific foods or supplements.
Always expect the worst-case scenario and anything better is a bonus.
Special Forces operators are very mission-driven and focused on achieving their objectives.
The mission and objective never change, but the plan may need to be adapted based on changing circumstances or incorrect intelligence.

Kosovo Operation (19m17s)

The author and his team were on a mission in Kosovo to capture a war criminal.
They spent two weeks patrolling a 5km buffer zone between Kosovo and Serbia, constantly hearing rustling in the leaves.
After returning, they discovered that the rustling was caused by horny tortoises during mating season.

Applying Lessons from Special Forces Ops to Everyday Life (20m49s)

The author compares the challenges faced in special forces operations to those encountered in everyday life.
Just as unexpected events can disrupt military missions, unexpected circumstances can interfere with daily routines, such as going to the gym.
The author emphasizes the importance of self-motivation and perseverance in overcoming obstacles and achieving goals, even when feeling less than 100%.

How to Know You’re Doing Too Much (21m51s)

The speaker discusses the difficulty in determining the line between pushing oneself and overtraining.
The speaker suggests looking back on past experiences and accomplishments to gauge one's capabilities.
Listening to one's body and paying attention to signs of fatigue and the need for rest are crucial.
Everyone's body is unique, so data and information from others may not accurately reflect one's own performance.
The speaker emphasizes the importance of intuition and self-awareness in determining one's limits.

Dean Stott’s Record-Breaking 14,000 Mile Bike Ride (24m50s)

Dean Stott cycled 14,000 miles from Argentina to Alaska, breaking the world record by 17 days.
He raised $1.4 million for mental health charities.
Stott had a military background and used his training and experience to plan and execute the bike ride.
He started overweight but lost weight throughout the ride due to the high calorie burn.
The first 10 days were the hardest as his body adjusted to the demands of the ride.
Stott's nutrition plan was similar to a polar expedition, with a high calorie burn and difficulty replenishing calories.
He started overweight to have a buffer during the initial challenging days.
After the first 10 days, his body adapted and he found a routine.

Dean’s Nutrition for the Ride from Argentina to Alaska (28m11s)

Dean and his wife consulted with nutritionists, but they didn't find the advice helpful.
Dean's wife became a sports nutritionist and developed a nutrition plan for him.
The plan was difficult to follow in remote areas, so Dean had to adapt and eat whatever was available.
In Argentina, he mostly ate ham and cheese baguettes.
In Chile, he ate chicken and rice.
In America, he had access to a wider variety of foods, including crispy cremes.
Dean's nutrition plan was flexible and based on what was available to him on the route.

Food Poisoning (30m22s)

During his cycling challenge, the speaker found that local foods in Chile and Peru were the best for him.
Despite experiencing food poisoning twice in Peru, he was still able to cycle 150 miles a day.
He recommends eating simple, wholesome foods like beans and rice, and avoiding processed foods.
Speaking to locals can provide valuable insights into the best foods for energy and health.

How Dean Trains (34m30s)

Dean primarily focuses on bodyweight exercises.
He shifted to bodyweight training during his military service as it was required for various courses and operations.
Bodyweight training allowed him to perform his military roles effectively, such as climbing ropes with equipment and attacking ships.
Dean maintains a balance between bodyweight exercises and strength training with weights.
He relates his strength in deadlifts to muscle memory from similar activities performed during his military service.
Dean's competitive mindset also contributes to his performance.

How Would Dean Have Trained Differently in the Military? (37m15s)

Dean would have focused more on stretching and warming up before and after workouts.
He would have adopted the stretching and warm-up routines used by the American Special Forces to reduce injuries.

How Dean Preps for Private Military Operations (38m55s)

A former Special Forces Operator shares his approach to training and nutrition for maintaining physical fitness and mental resilience in challenging environments.
He emphasizes adaptability and self-discipline, often working independently in remote locations without access to regular gyms or structured training facilities.
Instead of following a strict nutrition plan, he improvises and makes the most of available resources, such as bodyweight exercises and hotel gyms when possible.
He incorporates "subconscious training" by integrating physical activity into his daily routine, such as doing sets of push-ups throughout the day.
To stay in shape, he recommends creating a routine that involves physical activity throughout the day, incorporating new exercises regularly, and focusing on activating muscles that are not usually used.

Canadian Embassy Rescue in Benghazi, Libya (43m36s)

A former Special Forces operator, the author, left the military after an injury and founded a private security company.
He was hired to establish a security project with the British Embassy in Benghazi during the Arab Spring.
He later worked on security projects for major events like the London Olympics and the soccer World Cup in Brazil.
The Canadian embassy in Tripoli, Libya, sought his assistance during the Tripoli War to discreetly evacuate their staff before closing down the embassy permanently.
The author organized a covert operation to move embassy staff through safe houses to the Tunisian border, 100 kilometers away.
Special Forces operations involve a significant amount of support and influence work, such as understanding local demographics, politics, and conducting hearts and minds operations.
The success of operations often relies on establishing connections with local contacts and communicating respectfully with tribal elders.
In certain situations, covert operations without body armor, helmets, and weapons can be more effective.

Evacuating 220 Americans from Israel (49m40s)

Evacuated 220 Americans from Israel within 36 hours of Hamas strikes.
Israel was different from Afghanistan and Libya as he had no prior contacts or infrastructure.
Relied on a couple of security personnel from Israel and reversed the evacuation plan.
Had clients to evacuate and received requests from 63 families for assistance.
Leveraged contacts in Jordan to evacuate non-Jewish individuals.
Faced challenges in evacuating the Jewish community due to their cautiousness.
Wife coordinated chartered flights based on previous evacuation experiences.
Used social media to connect with a Bible College in Jerusalem seeking evacuation assistance.
Assisted in evacuating 15 students (14 Americans and 1 Indian) from the Bible College within 48 hours.
Acknowledges the pros and cons of using social media for such operations.
Israel presented unique challenges due to lack of prior experience and required adjustments in operating procedures.
Received more exposure and coverage compared to previous evacuations.

Transitioning Out of Special Forces (52m27s)

Special Forces operators face challenges when transitioning from the military to civilian life, including an identity crisis and the loss of a structured environment.
The military provides a structured environment that takes care of basic needs, while the civilian world requires operators to navigate corporate environments and manage financial matters.
Special Forces operators possess valuable transferable skills, such as leadership, adaptability, and resilience, that are sought after in the corporate world.
Understanding the different languages and cultures of the corporate world and the Special Forces world is crucial for success in either environment.
The mission-driven nature and strong sense of purpose of Special Forces operators can be assets in the corporate world.
Some Special Forces operators may struggle with the transition due to cultural differences, loss of purpose, and the absence of camaraderie experienced in the military.

What’s Next for Dean? (1h0m0s)

Dean is planning for the future as he ages and wants to keep his body active and flowing like a river.
He has an upcoming eight-episode documentary about special forces coming out this summer on a major streaming platform.
Dean is planning another world-first challenge, rowing from Vancouver Island to Mexico.
He is focused on the unrelenting pursuit of excellence and wants to pass on his knowledge and experience to others.
Dean is designing a new military-style fitness regime based on his experiences and the commonalities he found among different special forces programs around the world.
He wants to give back to the military community and help improve their training methods.
Dean recognizes that he cannot continue his current level of physical activity forever and wants to transition to an educational role.

Finding Good Candidates for the Military (1h2m37s)

There is a problem with finding good candidates for the Royal Military, especially in terms of physical fitness.
The motivation and attraction to join the military has decreased, possibly due to war fatigue.
The Royal Marine Commando Center has seen a decline in the resilience and determination of new recruits.
Some candidates are now extremely well-prepared, while others are completely uneducated and untrained.
The Special Forces have introduced a briefing course to educate potential candidates about the selection process and requirements.
There is a need for better education and awareness about military training and fitness, both from the military and from external sources.
The military is also researching epigenetic factors that may contribute to making a good operator.