Jocko Underground 174: Training VS Preparation for The Worst | What Non-drinkers Have in Common.
In this Jocko Podcast episode, Jocko Willink and Charles explore how aspiring special operations forces (SOF) candidates can prepare for selection. They discuss one candidate's successful implementation of a disciplined training routine, which includes early morning workouts and careful nutrition tracking, resulting in significant muscle gain and improved physical readiness.
The conversation emphasizes that while structured training provides a foundation, candidates must also prepare for the inherent chaos of combat and selection processes. Willink explains how incorporating challenging workouts and occasionally training under suboptimal conditions—such as with less sleep or inadequate nutrition—helps develop the adaptability and resilience needed for special operations. The hosts also address how to maintain training momentum when faced with setbacks like minor injuries or illness.
This is a preview of the Shortform summary of the Jul 21, 2025 episode of the Jocko Podcast
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1-Page Summary
Preparing For Challenges of Special Operations Selection
A discussion about preparing for Portuguese Special Operations Forces (SOF) selection reveals the importance of balancing optimal training with realistic preparation for adverse conditions.
Building a Foundation Through Discipline
Following Willink's guidance, an aspiring SOF candidate has established a rigorous routine of 5:30 AM workouts and careful nutrition tracking, successfully gaining 8 kilograms of lean muscle. This disciplined approach provides the necessary foundation for SOF selection, combining physical preparation with mental fortitude.
Training Under Adversity
Willink emphasizes that combat and selection processes are inherently chaotic, requiring preparation beyond ideal conditions. He recommends incorporating "gut check" workouts like sandbag runs and high-volume burpees, along with occasional training under suboptimal conditions such as less sleep or poor nutrition. This approach helps candidates develop adaptability and resilience crucial for selection.
Discipline and Resilience in Obstacles
Willink and Charles discuss the importance of maintaining training momentum even when faced with challenges. They suggest that setbacks like minor injuries or illness should not derail training efforts. Instead, these circumstances should be viewed as opportunities to build mental toughness. The hosts emphasize that those pursuing SOF selection must be prepared to train and perform under less-than-ideal conditions, as this reflects the reality of special operations.
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Counterarguments
- While discipline is crucial, there is a risk of overtraining, which can lead to injury or burnout. It's important to balance rigorous routines with adequate rest and recovery.
- Careful nutrition tracking is important, but it should also be flexible enough to accommodate unforeseen circumstances and avoid creating an unhealthy relationship with food.
- Training for chaos is essential, but there should also be a focus on developing specific skills and tactics that are relevant to SOF missions.
- "Gut check" workouts are valuable for building resilience, but they should not overshadow the need for a well-rounded training program that includes elements of endurance, strength, mobility, and technical skills.
- Training under suboptimal conditions can be beneficial, but consistently poor sleep or nutrition can have long-term negative effects on health and performance.
- While it's important to push through minor setbacks, it's equally important to listen to one's body and allow for proper healing to prevent more serious injuries.
- Viewing setbacks as opportunities is a positive mindset, but there should also be a system in place for addressing and mitigating the root causes of these setbacks to prevent recurrence.
- Training under less-than-ideal conditions is necessary, but there should also be periods of optimal training conditions to allow for peak performance development and recovery.
Actionables
- You can simulate high-stress environments by training with distractions, like loud music or unexpected interruptions. For example, have a friend randomly play loud noises or music during your workout to force you to maintain focus and adapt to the disruption, mimicking the unpredictability of combat scenarios.
- Introduce variability in your workout times to prepare for unpredictability, such as occasionally exercising at midnight or during your usual rest hours. This can help your body and mind adapt to performing under different conditions, reflecting the non-standard schedules that might be encountered during selection processes.
- Create a "resilience journal" where you document and reflect on how you handle small daily setbacks, like a missed meal or a bad night's sleep. Use this journal to track your responses and improvements over time, turning each setback into a lesson in adaptability and mental toughness.
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Preparing For Challenges of Special Operations Selection
As individuals prepare for the grueling journey to become part of the Portuguese Special Operations Forces (SOF), they must tailor their regimen to not just build physical strength and discipline but also to brace for the tough realities of selection challenges.
Embrace a High-Performance Regimen For Capability and Discipline
A questioner, following Willink's guidance, has crafted a disciplined path to improvement, waking up at 5:30 AM for two-hour workout sessions companioned with a diet consisting of clean eating and macro nutrient tracking. This regimented lifestyle has paid off, enabling them to gain 8 kilograms of lean muscle.
Optimize Fitness: Consistent AM Workouts, Clean Eating, Macro Tracking
The existing regimen of early morning workouts and careful dietary control provides the foundational discipline and fitness level required for SOF selection. These habits not only optimize fitness but also instill a discipline that is vital for enduring the demands of military selection.
Incorporate Adversity and Suboptimal Conditions Into Simulated Selection Challenges
The questioner concerns reflect the balance between maintaining a peak physical condition and preparing for the unpredictable elements of SOF selection.
Engage In Demanding "Gut Check" Workouts, Like Sandbag Runs or High-Volume Burpees
To bridge the gap between optimal training conditions and the real-world challenges of selection, candidates should integrate "gut check" workouts such as sandbag runs and high-volume burpees. These exercises test mental and physical fortitude, simulating the demand and adversity faced during actual selection processes.
Integrate "Dirtiness" With a Weekly "Cheat Day" to Accustom the Body To Suboptimal Nutrition
The query about altering diet and sleep patterns invests in the likelihood of encountering less-than-ideal circumstances during selection. While a weekly "cheat day" could accustom the body to suboptimal nutrition, it's essential to avoid undermining discipline or inducing injury.
Stay Resilient Amid Selection Obstacles
Seeking advice on avoiding and mana ...
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Preparing For Challenges of Special Operations Selection
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Counterarguments
- While a high-performance regimen is beneficial, it's important to balance intensity with adequate rest and recovery to prevent burnout and overtraining.
- Consistent AM workouts are not the only effective routine; some individuals may perform better with PM workouts due to their circadian rhythms or personal schedules.
- Clean eating and macro tracking are helpful, but they should be flexible enough to accommodate individual dietary needs and preferences.
- Simulating adversity is useful, but it should not compromise safety or long-term health for the sake of short-term toughness.
- "Gut check" workouts can be effective, but they should be part of a well-rounded program that also includes skill development and strategic training specific to SOF tasks.
- A weekly "cheat day" might disrupt dietary discipline for some individuals, and it's not clear if it effectively simulates suboptimal nutrition in the field.
- Resilience is crucial, but there should also be strategie ...
Actionables
- You can build mental toughness by taking cold showers each morning, which introduces controlled adversity and strengthens your resilience to uncomfortable situations. Starting your day with a cold shower can be a shock to the system, but it's a safe way to get used to discomfort and build the mental fortitude needed to push through challenging conditions.
- Create a "no excuses" calendar where you mark each day you adhere to your regimen without deviations, reinforcing the importance of consistency and discipline. This visual accountability tool can help you stay on track with your morning workouts and clean eating habits. Each day you follow through, mark it off on the calendar, aiming for an unbroken chain of successful days.
- Volunteer for community service projects that involve physical labor, like buildin ...
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Training Under Adversity and Suboptimal Conditions
Jocko Willink emphasizes the importance of preparing for the chaos and unpredictability one may face during special operations selection, suggesting that training under various conditions, including those less optimal, is crucial for success.
Introduce Chaos and Combat Conditions Into Workouts For Selection Preparation
Willink stresses that since combat is chaotic and conditions are far from comfortable, it is essential to simulate these conditions during training.
Training Under Stress: Less Sleep, Poor Diet, Minimal Warm-Up
Training should occasionally involve less sleep, a poor diet, and a minimal warm-up to mimic potential field conditions where ideal preparation is not an option. Willink advises against strenuous exercises like heavy deadlifts without a proper warm-up but suggests that running without the usual preparation is acceptable to get used to unpredictability.
Adaptability in Adversity Is Key in Special Operations Selection
Willink encourages inducing chaos in training regimens, sometimes training with less sleep or following a poor diet. He asserts that this unpredictability helps to build the ability to adapt to various challenges and to become tougher. By conducting "gut check" workouts, like running with a sandbag or performing a high number of burpees, trainees learn to deal with adverse conditions they might confront during selection processes.
Embrace Discomfort and Adversity As Growth Opportunities
Willink sees discomfort and adversity not as obstacles b ...
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Training Under Adversity and Suboptimal Conditions
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Clarifications
- The special operations selection process is a rigorous and demanding series of evaluations and tests that military personnel undergo to qualify for elite special operations units. These units are tasked with high-risk missions that require exceptional physical fitness, mental toughness, and specialized skills. The selection process typically includes assessments of physical fitness, endurance, problem-solving abilities, teamwork skills, and psychological resilience. Successful candidates are chosen based on their performance during these assessments and their potential to excel in the intense and challenging environments special operations missions entail.
- "Gut check" workouts are intense physical exercises designed to push individuals to their limits both physically and mentally. These workouts are meant to challenge one's resilience, determination, and ability to endure discomfort. They often involve high-intensity activities like running with added weight or performing a large number of repetitions of a strenuous exercise. The goal is to test and strengthen an individual's mental toughness and capacity to overcome adversity.
- Injecting "a little bit of dirtiness into the diet" means incorporating some less healthy or indulgent food choices occasionally. This can include having cheat meals or snacks that may not align with a typical balanced or clean eating plan. The idea is to introduce some flexibility into the diet to prevent strictness from becoming a hindrance to overall progress or enjoyment. This approach can help individuals maintain a sustainable relationship with food while still prioritizing h ...
Counterarguments
- Training under too much stress can lead to overtraining, injuries, and burnout, which may be counterproductive to overall preparedness.
- Simulating combat conditions may not always accurately reflect the true nature of combat, potentially leading to a false sense of preparedness.
- Lack of sleep and poor diet can impair cognitive function and decision-making, which are critical in special operations.
- Minimal warm-up can increase the risk of injury, which could disqualify a candidate from selection.
- Inducing chaos in training regimens might not be the most effective way to build mental toughness for individuals who respond better to structured and progressive training.
- Embracing discomfort and adversity without proper recovery periods can hinder long-term growth and adaptation.
- Not all forms of adversity are beneficial for training; some can cause unnecessar ...
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Discipline and Resilience in Obstacles
Willink and Charles discuss the importance of discipline and resilience in the face of various training obstacles, emphasizing that setbacks should be seen as opportunities to build mental toughness and stay committed to one's goals.
Avoid Reliance on Ideal Training and Performance
The hosts suggest that the ideal training and performance circumstances should not be the only conditions under which one is willing to train, as this does not account for the unpredictability of real-life scenarios.
Selection Involves Sickness, Injuries, and Adverse Circumstances
Willink points out that selection or training often involves facing sickness and injuries, emphasizing that these should not derail one's training or mindset. He even refers to dealing with a cold or cough and implies that one should continue with their regimen despite being sick. Charles similarly suggests that even if an ankle hurts, one should not use it as an excuse to avoid training, indicating that working through injuries and pain is part of the discipline.
Build Mental Toughness to Overcome Challenges, Not Derail Training
Willink asserts that mental toughness is necessary to train under adversity without it impacting the overall training goals. He touches on the idea that including challenging workouts and less strict diets can contribute to this mental preparation for adverse conditions. Willink and Charles concur that facing adversity—like illness—should not be seen as setbacks, but rather as situations to push through with a focus on improvement.
Stay Disciplined and Committed Despite Setbacks or Challenges
The message is clear: staying disciplined and committed requires embracing deviations as opportunities to become more resilient and adaptable.
Embrace Routine Deviations Fo ...
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Discipline and Resilience in Obstacles
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Counterarguments
- While discipline and resilience are important, it's also crucial to listen to one's body and not push through certain types of pain or illness, as this can lead to more serious injuries or health issues.
- Viewing setbacks as opportunities is a positive mindset, but it's also important to acknowledge and address the emotional and psychological impact of setbacks to prevent burnout or mental health struggles.
- Training in less-than-ideal conditions can prepare one for unpredictability, but there should also be a balance to ensure safety and prevent unnecessary risks.
- While mental toughness is valuable, promoting a culture that ignores or downplays the importance of rest and recovery can be detrimental to long-term health and performance.
- Embracing deviations in routine to build resilience should not compromise the overall well-being or lead to unhealthy habits, such as intentionally getting less sleep.
- Focusing solely on improvement can sometimes overshadow the need for rest, reflection, and strategic plann ...
Actionables
- You can track your reactions to setbacks in a resilience journal to identify patterns and improvements. Start by jotting down any training obstacles you encounter, along with your emotional and practical responses to them. Over time, review your entries to see how your reactions have evolved, aiming to notice a shift towards more constructive and resilient behaviors.
- Create a "Challenge Deck" with cards that list common training adversities, such as bad weather or feeling under the weather. Regularly draw a card and simulate training under that condition, if safe to do so, to mentally prepare for real-life scenarios. This practice can help you adapt to unexpected changes and maintain your training consistency even when conditions ar ...
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