WORKOUT PROGRAM FAQS

Yes, you need to clear your snorkel and sound off with your lips wrapped around the snorkel without breaking the seal.

The facebook group is definitely a great resource.  Some weeks are more active than others, but typically people go into the group to try and find training partners in their area or give each other advice about what helps them individually improve on certain exercises or workouts.  Sometimes they have info from their friends that are going through selection, or new info from recruiters... it all kind of just depends. You should be able to accomplish the workouts on your own, but if you ever need outside input or have questions about the whole process of becoming a PJ, it's a good place to hear other people's perspectives.  Not everyone in that group will go on to make it as a PJ, but you can safely say that there are definitely people on there you could potentially be working with in the future. So if you ever want to make a profile and check in from time to time, that's fine too.

Absolutely, if swimming is your weak area then you should definitely work on it more. My private facebook group for clients is a really great resource for help too. There is a lot of great swimming advice on there. You could read the book Total Immersion or even hire a swim coach. It's just important to try and get all the distances in. I would even recommend if the swimming is what you struggle with that you spend even more time in the pool and gaining that confidence, water is a crucial part of being a PJ.

So far, there have been a couple of women who have tried but the furthest any have made it was day 2 of training. The two biggest things are upper body strength and weight-bearing activities such as buddy carries and rucking. In order to prepare, I would recommend a stepwise approach to ensure you can attain the standards required. You can look at the old Indoc grad standards as a reference and reverse plan from that. Or you can check out my workout plans as well.

There is not a specific requirement, some people start not being able to do any and use a resistance band in order to attain the numbers they need. Most will repeat the program as they progress and are able to do substantially more pull ups the second go around. Just realize there will be some extra work you need to do in order to

You can break it up if you need to.  That's not a big deal, just make sure you get it all in. I have many clients who work full time or work 18 hours a day, or 24hr shifts and they break up their workouts too. You have to find a way to make it work with your schedule.

The biggest thing to remember is that you are not working under the same circumstances that you will when you get to selection. You don't have the pressure when you are out at the gym by yourself. If you are finishing the workouts then you are way ahead of your peers, I guarantee it. But this also means you can improve your speed on some of the events. This is where I cannot completely replicate the feeling of being at selection for you. Keep it up and finish the workouts and you will be just fine. If you can find a workout partner, healthy competition will keep you on your toes as well.

The biggest thing you will need is a pull-up bar of some sort to use at your station. Most of the workouts can be done with limited equipment. Also with the pool situation, I would recommend just doing the swim right before your shift and again after your shift, and a land workout in the middle of your shift. As long as you space it out like that and do all the reps/miles you will be good to go!

Absolutely! The criteria used for SR and PJ selection are the same and all of the candidates are now in the same course. All of the workouts in my programs are pertinent to CCT as well as SR.

You can do the program with less gear and sub in other stuff for sure, that won't be a problem, an additional option would be to start the program and do what you can do the first time and then you can restart the program as many times as you would like for a year from your purchase date.

Physically it will absolutely put you ahead of the game, and it exposes you to the techniques and standards that you will experience in the water. If you finish the program to a "T" then you will not have to worry about the physical portion just focus on the team and the mental portion at selection.

It is meant to do both. After seeing all the students come through Indoc, I noticed too many people just doing a substandard pushup to try and get grad standards. So I incorporated a lot of exercises in the Get Selected program that have helped me throughout my time as a PJ and instructor to get guys through. There are also days where you will get a gut check, which helps people prepare for the long days so they can figure out nutrition and rest. The workouts I designed use sandbags and a weight vest to help guys increase their numbers.

No, I would recommend doing the Get Selected program for the reserves since you will have to go through their hiring process, which will include a lot of the exercises in the workout.

The criteria for the PAST (Pushups, pullups, situps, and a run) is very similar to the other Special Warfare fields as far as cals go. You can look at that criteria here. My the Pass the PAST program has swimming included, which I would recommend to anyone anyway as an alternative cardio exercise in between run days in order to lessen the impact of running on your legs and prevent shin splints. The only thing the PAST program does not include is rucking which is huge in SERE. So if you can already pass the PAST and would like a bigger challenge you could go for the Get Selected program.

Absolutely, I always tell guys who have been to Indoc before that it is a chance to be the person you wanted to be at Indoc and try out different leadership tactics since the events are all about learning yourself and your team with real smoke sessions and real instructors but no negative impacts to your career.

Nope, you just need to be able to pass the PAST, and be 18 years old. Click here for more info.

Currently I have two programs, one for those who can pass the PAST and one for those who need to start out a little slower. If you can pass the PAST, my GET SELECTED program has underwaters and other watercon.

If you need help passing the PAST, choose this program.

If you are a little more advanced and you can pass the PAST, choose this program.

You will be able to do all of it if you're going to a place with a pool. I have had many clients complete the land portion of my workouts while deployed, then restart and do the program again when they get back home and have access to a pool since you have access to the programs for a year and restart without having to pay for up to a year from your purchase date.

They are the same since both PJs and CROs go to the same selection. I do have the different past standards as the goal in the pass the PAST program, but all the workouts are the same.

First, you will have access to the programs through my app and then you will have access for a full year. Second, there are lots of firefighters doing my program, it definitely requires you to be committed. You can find the time to do them, because other people are doing it. Where there’s a will, there’s a way. It honestly comes down to how committed you are to improving your current level of fitness. If you miss more than 2 workouts a week, I recommend redoing the entire week, and I can always reset for you.

I think you could probably get by without doing the Pass the PAST program, it will be difficult for sure though. Just make sure you are ready to dedicate 2 hours everyday to training and you will do fine!

I would recommend talking to your recruiter and asking how involved and how often he will have PT sessions with you, or if he will provide any workout plans. If you don't feel like those workouts are challenging you enough, or aren't frequent enough, then do some of my programs. You should be aiming to be at the old Indoc Grad standards level of fitness, so let those criteria be your guide.

Yes, most people flew in from all over the country. Read more about the training event here.

I would not recommend pre-workout for the program simply because you are not going to be power lifting or anything like that. Most of it has to do with endurance, also you don't really want your heart rate jacked up when you are doing watercon.

In the business of saving lives no one in the world can compare to a PJ. A corpsman and a combat medic also save lives but aren’t involved in such a way as a PJ. In order to graduate you need to be 100% dedicated to it, there is no half assing. In order to prepare there are a couple things I would recommend. First, challenge yourself, find a group of people who are going to go hike up a mountain or swim in the ocean whatever it is to push yourself outside of your comfort zone. It is also important to train with like minded people who will push you to be better. Check out my Cone Connect page to see if there are any like minded people near you to train with. Next of course I have to recommend checking out my website/youtube channel and Workout programs, I am dedicated to ensuring people who have a true desire to be a PJ realize their goals and have put my knowledge as the lead instructor of Indoc into these workouts.

I honestly don't know, but I know many people on the board and they know what I do in my business. You need to be able to live the principles taught in the The TEST Event, and that will show them you are the guy they want to work with. For more information about The TEST, click here.

You can definitely restart as many times as you would like up to a year from your purchase date.

In order to start the past program there are not specific benchmarks but I usually tell people as long as they can pass the AF PT test then they will be just fine. Also, you can repeat the workout as many times as you want for up to a year from your purchase date. Equipment recommendations can be found on my website here or on my amazon page here.