Episode 130 - Q&A: Crossfit & Running, Pacing Repeats Effectively, SFAS Prep w/ Injury, Mixing & Matching Programs, Fixing Underdeveloped Back, 3 Most Important Types of Runs, Optimal Running Frequency & MORE!

Dr. David Walton, commonly known as TF Voodoo, is a retired Green Beret officer who served an ODA Team Leader with 7th Special Forces Group.Since retiring, he's become widely known as the world's leading expert on Special Forces Assessment and Selection (SFAS), where he's played an integral role in optimizing every aspect of it to ensure the Army Special Forces select only the most qualified candidates. Dr. Walton has spent countless hours studying and observing SFAS classes, so much so that he's considered an SFAS encyclopedia. Despite the open-source information available in today's digital world, SFAS continues to see less than favorable selection rates. In the episode, Dr. Walton reveals some of the reasons for this dilemma.Dr. Walton is also an author of 3 books, Ruck Up or Shut Up, Shut Up and Ruck, and his newest soon-to-be-released land nav book, Never Get Lost.He also hosts a monthly comprehensive day and night land navigation muster at Hoffman Land Nav site, where the SFAS star course is held. On his website, he posts the details at the beginning of each month. I've personally attended this course twice, and can vouch for it being highly valuable for aspiring candidates, especially knowing that land nav is cause for more SFAS failures than any other portion of selection.Follow Dr. Walton on instagram: tf_voo_doo Website: https://tfvoodoo.com/In this episode, we discuss the following:His upbringing and path to Special ForcesRanger School trials and tribulations (including getting bitten by a snake, and still graduating as the Honor Grad)Selection statistics and why the attrition rate has been so high as of lateIntroduction and rise to niche-fame on the Green Berets SubredditIn part 2, we answered 5 listener questions, including:1. What separates guys that get selected vs. guys that actually end up finishing the Q course? what separates guys that finish the Q course from guys that thrive on an ODA?2. What are some techniques/procedures to reduce cognitive load during Land Navigation week at SFAS? Bonus - Is there a method to handrail roads/bowling alleys at night that totally avoids being roadkill (or closer than 50m)?3. What additional traits and attributes does someone need to be a successful SF officer compared to an enlisted SF soldier?4. What are 5 habits that can be done everyday to build character and grit for SFAS?5. Given that SOPC is now only a few weeks, how should an 18Xray physically show up to OSUT if crushing SFAS is their number 1 priority? What times/numbers do you want to see prior to shipping to account for the detraining that will happen?Whether you're an aspiring Special Forces candidate or just looking to improve your character and fitness for life, you can't miss this episode!New Program:

Today's question topics include-prepping for a 5 mile TT in hilly terrain-do I still do medical training?-coming back to running after being sick-intra workout fuel in calorie deficit-fewer/longer vs more/shorter zone 2 sessions-dressing for cold weather running-creatine & caffeine in SFAS prep-push/pull/legs vs. full body-clif bars intra ruck fuel? And how to optimally fuel-optimal sleep temperature-age shenanigans for SFAS/SMU-mitigating knee pain from running-how to get into the CRF in group-types of runs that interfere w/ muscle growth-HIIT during SFAS prep-calisthenic programming for selection prep-how to rest & recover between sessions on 2-a-days-playing tetris w/ JG2.0New Program: Jacked Gazelle 2.0EBook: SOF Selection Recovery & Nutrition GuidePrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.com2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:SubstackNewsletter Sign UpIG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator TrainingWhichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Take advantage of the Black Friday Sale! All TTM Programs & Ebook are 40% off till Monday the 2nd.Today's Q&A topics included:-splitting conditioning & lifting sessions-recovering from SFAS-my go-to meals-pull volume vs. push volume-BJJ during selection prep-land nav practice locations-curved runner vs. outdoor running-1:1 coaching updates-transitioning into speed work from base phase-when/how to follow my (or any) SFAS prep plan-metcons: pros, cons, considerations-ruck walking vs. shuffling vs. running-grip strength training considerations-rest days on hybrid program-training recommendations for firefighters-SF culture; how to earn respect-shift work sleep & recovery tips-nicotine & caffeine access at SFAS-walking vs. jogging rest periods (repeats)-value of high daily step count for selection prepNew Program: Jacked Gazelle 2.0EBook: SOF Selection Recovery & Nutrition GuidePrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.com2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:SubstackNewsletter Sign UpIG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator TrainingWhichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the

today's episode covered the following topics:- 1K vs 1 mile repeats for 5 mile speed- Pros and cons of kettlebells- My time management strategies- Jacked Gazelle 1.0 vs. 2.0- Building the traps/upper back for rucking- Reaper formations- Over-doing it vs. under-doing it for SFAS prep- Gatorade & Powerade for hydration/performance- Testosterone boosting supplements- Deloads during SFAS prep- Plank improvement tips- Toe socks and barefoot shoes- Following JG while prepping for an ultra- Exercises in my SFAS program- SFAS standards & numbers to shoot for

Today I welcomed Jon Hamilton from Infitinite Grit onto the show for a long discussion on a wide range of topics. In the the first hour of the show we dive into Jon's background in the military, to include his early wake up call in EOD school and his subsequent career in the 160th and The Army Special Forces. We then transitioned to present day and discussed his current online coaching business, Infinite Grit. Topics included:-intro and background-military career, lessons learned, decision to go SF, his SFAS prep approach from both the physical and personal development perspectives-a breakdown of what Jon's currently doing w/ Infinite Grit-the most common struggles of guys prepping for selection (physical, mental, lifestyle)-underrated/high leverage non-training habits for guys preparing for SFAS-Jon's current fitness goals, training and highest ROI habits for success For the 2nd hour of the show, we both provided our in depth perspectives on answers to TTM listener questions. These included:- Optimizing training & lifestyle for an LEO 4 days on/4 days off schedule- Concerns about losing running speed after dropping the intensity and undergo a robust base building phase- Mindset, strategies and tactics on maintaining fitness throughout the 18X-ray pipeline (OSUT to Day 1 SFAS)- Pros and cons of strongman style training instead of traditional strength training as a primary focus for SFAS prep- The differences in fitness requirements for SFAS vs. The Q course vs. ODA life and how to approach each one- What we think are the most critical, non-negotiable physical and character traits for success in SFASWhether or not you're prepping for selection, this episode is full of wisdom for any big goal. I hope you enjoy it and thank you for listening!Follow Jon: @infinitegrit on IG, InfiniteGrit on YouTubeNew Program: Jacked Gazelle 2.0EBook: SOF Selection Recovery & Nutrition GuidePrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.com2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:SubstackNewsletter

AMPED to announce that the wait is over; Jacked Gazelle 2.0 is officially out and ready for purchase! For a limited time only, you can get it for 25% off (automatic discount). Get ready to take your strength, endurance and athleticism to the next level with JG 2.0Today is part 2 of the q&a from last week. Topics included:-Rest Periods for max gains-flexing muscles for better potential gains?-Pros & cons of ‘combat PT’ wearing kit/weight vest-Best electrolyte supplement-How & when to conduct power training (jumps/throws/oly lifts)-The downsides of blood work in the Army and where to go insteadMarek, Blokes-HRV & recovery vs. subjective indicators -Seated vs. standing calf raises for various goals-2-a-days for selection prep-Pull ups & wrist/elbow/shoulder pain-Belts & wrist straps/grips for novice vs. experienced lifters-relevance of age when pursuing SF & Ranger Regiment-Best & worst run splits for speed development-Front squats & other variations for SFAS prep-Rucking vs. running for zone 2-Doing JG with a very active day job (15-25k steps/day)-The (zero) pros & (many) cons of doing a 10 day ‘greens fast’New Program:Jacked Gazelle 2.0EBook: SOF Selection Recovery & Nutrition GuidePrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.com2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:SubstackNewsletter Sign UpIG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator Training

In today's Q&A episode I answered more detailed questions from my new ask me anything google form (find it here to have your question answered in a future show). As such, there were slightly fewer questions than usual but more context was given. Questions included:-When running repeats or tempo runs, my legs give out before my heart rate reaches zone four or five, how can you train this?-Have you heard or seen guys in the Q course go from guard to active duty because they want to do the job full-time?-What has been the heaviest you've weighed and what were your cardio times like?- when you were active did you ever consider competing in the best ranger competition?-Can the onX hunt app and/or orienteering be sufficient in preparing for SFAS? What do land Nav courses like TF Voodoo's provide that cannot be achieved by the previously mentioned strategies?-Is it wise to continue adding zone two volume if I'm still walking for a chunk of it currently at 180 minutes? I'm a former football safety trying to build an aerobic base.-I've noticed that performing intense workouts later in the day around 4:00 PM negatively affects my sleep. I would like to know the science behind why. Also, if you are forced to exercise later in the day, any tips to help mitigate poor sleep?-What are your must have daily supplements and what brands?-When should I be stretching and foam rolling before or after the workout? And for how long is this something I need to do even if I skip the gym?-What should I eat before a workout at 7:00 AM to ensure I'm well fueled?-Is there a correlation between heart rate and stress levels?-For Jacked Gazelle. When going into the tempo run immediately after day four's lifting session, do I have to do the full 10 minute warmup? I'm already feeling warm from leaving the gym, I drop my water bottle off in the car and then start the run from the parking lot.New Program: 2 & 5 Mile Run ProgramNEW EBOOK: SOF Selection Recovery & Nutrition GuidePrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.comKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:SubstackNewsletter Sign UpIG: terminator_trainingTwitter: @ks

This episode includes 35 pieces of advice I'd give my 21 year old self as a now 35 year old former Green Beret to experience success and smooth sailing throughout my preparation and career.While this advice is technically biased towards aspiring SOF, I believe it's applicable to anyone looking to achieve big things and any arena. The topics discussed include:1) You’re doing enough. Training more will only detract from your progress2) BB Squats grind your shoulders? Here, try this safety squat bar! (You’ll thank me in a decade)3) Your bench press 1RM isn’t tested at selection. Just be sure to train/overload the push pattern.4) Your deadlift 1RM isn’t tested at selection. You should still hinge, but what’s your 5 mile time?5) Being an athlete is great. Sustain! But what are your character flaws and plan to bring them up?6) Do strength and conditioning...separately most of the time. Do less cardio with weights.7) You like using machines? That’s fine. They’re great training tools and not impure!8) If you keep doing burpees while the rowers and bikes collect dust, you’ll be embarrassed in 14 yrs9) Steve Prefontaine’s mindset is great for motivation, but not great for optimal run progress10) 12 beers, 9 slices of pizza & late night meat in tube form is not an optimal carb load strategy11) Instead of ‘training the hangover out of you’ try avoiding them in the first place12) The things that instill a sense of fear are the things you need to be pursuing13) You’re always going to feel under-prepared. Embrace it and go perform anyway14) You should prioritize full ROM lifting instead of 1/2 assed ‘mobility work’ and shortened partials15)Have more conversations with strangers. “Hi, how are you?, Good thanks” Doesn’t count.16) Your running background helps, but it’s not everything. What’s your 12 mile ruck time?17) You need to get uncomfortable more. Brutal training isn’t everyone’s comfort zone, but it’s yours, so that doesn’t count. Find something else18) Rest days don’t set you back. They do the exact opposite. Take them19) You hate rest days? Your adult life is going nowhere if you only do things you enjoy. Even more reason to take them!20) Practice being socially comfortable without booze. It’ll pay off in ~12 years when you quit21) You’re a little too lean. You’re gonna be cold if you go in the winter. Eat another burger22) You feel your quads more on a belt squat than a back squat because your femurs are really long. Use the belt squat, it’s ok!23) Read more books. Listen to books/podcasts on long drives instead of solely music24) Scroll less. Watch less nefilx.25) Sleep matters, even when you’re young. Stop treating it like an inconvenience26) Just because you were born in the same town as someone or drank at the same bar as someone doesn’t mean you’re required to be friends27) Hang out with people who push you to be better and share your general disposition in life28) Find someone who has been where you want to go and learn from them29) Party less. If you succeed in this endeavor, it’ll be despite of your lifestyle, not because of it30) Nutrition shouldn’t be an afterthought. You’d perform better if you ate better31) plain water on long runs and rucks is slightly better than nothing (at best). Try some carbs & salt32) Learn about more things than just fitness and your day job33) Be more present. Thinking about the future is a great feature, but doing it 24/7 will drive you insane34) Your parents will advise you based on what they think is best for you, but that doesn’t always coincide with what actually is best for you (ly Mom)35a) Just because you can do something, doesn’t always mean you should35b) Anytime you hear ‘you should’ or ‘you shouldn’t’ from someone, pay attention. It could mean you’re onto something extraordinary if you do the op

Programs/Ebook on sale till end of day Monday: 30% off, automatic discount!Today's Questions:-I'm six months out from SFRE. I built a base to 40 miles a week. Should I do an ultra two months prior?-Is the T eight 50 program the training that you personally do right now?-Any advice on getting back to sleep at 4:00 AM after I wake up to pee and loosen sleepiness?-should you use intro workout carbs during prep if you can't use them during selection? - Running experience in cold weather? I'm in New York, should I make all runs, treadmill runs or thug out the cold? - recommendations regarding program design for new coaches, I'm feeling overwhelmed with it. Where did you learn all your program design strategies?- can you translate tempo runs or interval runs to another cardiom modality if taking time off feet?- Any thoughts or opinions on nasal breathing?-Training more functional exercises like burpees, pushup, kettlebell swings tri-set to get high heart rate versus upper lower when preparing for special forces selection in Europe?- How do you reduce the probability of shin splints in clients who are starting to run?-How do you analyze muscle strength profiles for from upper back post?-rope climbing advice. I've been working on grip strength and techniques, how to improve?-How would you compare your experience of SFAS to SMU selection?New Program: 2 & 5 Mile Run ProgramNEW EBOOK: SOF Selection Recovery & Nutrition GuidePrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.comKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:SubstackNewsletter Sign UpIG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator TrainingWhichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know

Today’s quick episode covered additional questions from the most recent IG Q&A. They included:-Tips and tricks you did to bring up pushups-Only rucking in zone two versus shorter intense rush sessions for SFAS prep-Staying in shape for SFAS while in OSUT-Downsides of scrolling between sets-PEDs in SOF/for selection prep-The power of ranger panties-Ruck/run miles per week for SFAS prep-Programming for ranger school prep-Speed and power development after 30-How to mitigate the downsides of late nights/drinking