This means that the episode rankings aren't working properly. Please revisit us at a later time to get the best episodes of this podcast!
© 2019 OwlTail All rights reserved. OwlTail only owns the podcast episode rankings. Copyright of underlying podcast content is owned by the publisher, not OwlTail. Audio is streamed directly from The United States Navy servers. Downloads goes directly to publisher.
Episode 51: Money Tree. When Axton Betz-Hamilton was 11 years old, her parents' identities were stolen. At that time, in the early 90s, consumer protection services for identity theft victims were basically non-existent. So the family dealt with the consequences as best they could. But then when Axton got to college, she realized that her identity had been stolen as well. Her credit score was in the lowest 2%. As she was working to restore her credit, she inadvertently discovered who had stolen the family's identity. It would change everything forever. View the photograph Axton describes here. If you live in Los Angeles, Washington D.C., Durham, Philadelphia, Anaheim, Brooklyn, Boston, Chicago, Iowa City, Minneapolis, Seattle, Portland, San Francisco, or Toronto. . . come see us tell all new stories live! Learn more at http://thisiscriminal.com/live/. Criminal is a proud member of Radiotopia from PRX.
Case 60: Jonestown (Part 3). [Part 3 of 3] You may think you know the story, but do you… This is the chilling conclusion to Jonestown. Researched and written by Milly Raso For all credits and sources please visit casefilepodcast.com/case-60-jonestown-part-3
#12 Jesse. Four years ago, Jesse was hit by a car and nearly died. Now he wants to find the driver. And thank him.CreditsHeavyweight is hosted and produced by Jonathan Goldstein.This episode was also produced by Kalila Holt. The senior producer is Kaitlin Roberts.Editing by Jorge Just, Alex Blumberg, and Wendy Dorr.Special thanks to Emily Condon, Saidu Tejan-Thomas, and Jackie Cohen.The show was mixed by Kate Bilinski. Music by Christine Fellows, John K Samson, and Edwin, with additional music by Chris Zabriskie, Blue Dot Sessions, Michael Charles Smith, Visager, Graham Barton, and Katie Mullins. Our theme song is by The Weakerthans courtesy of Epitaph Records, and our ad music is by Haley Shaw.
83- Heyoon. Growing up in Ann Arbor, Michigan, Alex Goldman was a misfit. Bored and disaffected and angry, he longed for a place to escape to. And then he found Heyoon. The only way to find out about Heyoon for someone to … Continue reading →
Rank #1: Headlines for Friday June 1, 2012: CNO To Speak at Midway Commemoration Ceremony; Navy Develops Smartphone Apps. Headlines for Friday June 1, 2012: CNO To Speak at Midway Commemoration Ceremony; Navy Develops Smartphone Apps
Rank #2: CNO Delivers Battle of Midway Message. CNO Delivers Battle of Midway Message
Rank #1: Episode 5: Adaptation.... Welcome to the barge. Join the Sailors of the aircraft carrier USS Nimitz (CVN 68) as they continue the ship's mission while in dry dock. These dedicated Sailors prove that although the location might be different, the pride and professionalism remains the same..
Rank #2: Episode 4: Many Hats.... The life of a Nimitz Sailor isn't defined solely by the shipyard. Many Hats takes an intimate look at the lives of the crew on and off the clock as they spend time with their families, pursue off-duty education and volunteer with local organizations.
Rank #1: All Hands Update: GW Dental Department. USS George Washington's dental department excels at their mission
Rank #2: All Hands Update: Headlines for Wednesday, January 3, 2018. USS America Departs Singapore after Holiday Visit, Frank Cable Returns to Readiness, Naval Base Guam Sailor Recognized for Pursuing Christmas Thief
Rank #1: MSS - Take Your Earrings Off and Jump Into Success. Join us for this episode of The Military Spouse Show!On today's show we tackle Part Two of the Knowing/Doing Gap show. Have you ever felt stuck trying to accomplish a goal or task? Listen to this show for strategies on how to get into action.Thank you for listening!
Rank #2: Are You All In?. Featured Segment: Follow Your Passion - Military Entrepreneur Show featuring hosts Jen Pilcher, CEO of MilitaryOneClick.com, along with Wendy Poling.In this episode:Jen's blog: All In 2015? - http://militaryoneclick.com/all-in-2015/ Kalen Arreola http://www.mamawearscombatboots.com/Angela Cody-Rouget - Major Mom http://www.majormom.biz/ Gary Vaynerchuk @garyvee Featured Quote: "A dream doesn't become reality through magic; it takes sweat, determination, and hard work" - Colin PowellJoin the conversation by answering these questions on your social accounts using #MilitaryCEO and #allin2015Are you all in? What is your WHY for starting your business?What do you do when you start to doubt yourself?What special thing will you do for You this week?What special thing will you do for Your family this week?If you enjoyed this show, please subscribe here. Thank you for listening and being part of our military life.
Rank #1: The Crypt of John Paul Jones. Video 1 in the series "A History of the Navy in 100 Objects" presented by the United States Naval Academy. This is about the father of the U.S. Navy.
Rank #2: Engine Order Bell and Telegraph from USS Kearsarge. Video 23 in the series "A History of the Navy in 100 Objects" presented by the United States Naval Academy. This is discusses the technological innovations such as the Engine Order Bell and the Telegraph aboard the USS Kearsarge.
Rank #1: Proceedings Podcast Episode 96 - Cutter Connectivity Problem. Coast Guard Commander Craig Allen talks about challenges with national security cutter connectivity.Read more at https://www.usni.org/magazines/proceedings/2019/august/connectivity-maketh-cutter
Rank #2: Proceedings Podcast Episode 95 - Topgun and Navy Retention. CDR "Bus" Snodgrass talks about being a Topgun instructor and his retention recommendations to the Navy.
Rank #1: Take Flight. Naval Aviators must have perfect vision. But whether you're flying on a moonless pitch black night, or through the pelting rain of a storm at sea, perfect vision can't see a thing. In Episode 37 of #SeaStory this Admiral shares what it's like to fly through the Cascade Mountain range and land on the deck of an aircraft carrier relying solely on his instruments.Story told by: RADM Doug BealSea Story is brought to you by America's Navy. Learn more at http://bit.ly/2rvhB6P
Rank #2: The Body Slam. Sailors, wrestlers, and body slams. On Episode 1 of Sea Story, a welfare and recreation trip into San Francisco takes a crew of Sailors to a pro wrestling match, where things escalate fast. Story told by: Al Gorski.Sea Story is brought to you by America's Navy. Learn more at https://www.navy.com/requester.html.
Rank #1: Submariner through and through, PJ Clarke. PJ Clarke made a rash decision to join the submarine service. He was promised that the galley was open 24/7.That was enough to get him to volunteer. Serving on the Snook and the Billfish, his career spanned 9 years and included West Pacs and spec ops that would make Tom Clancy’s novels look tame.He put in the time and effort to get qualified in submarines and learned what he could accomplish anything he put his mind to.The “shack” aboard the USS Billfish SSN 676
Rank #2: EP28: We’ve dated for 3 weeks, let’s get married and have 4 kids!. Kurt Jarrio, a 20 year submariner was a hard partying, somewhat crazy plankowner aboard the USS Minneapolis / St. Paul. He was tied up by robbers, robbed again outside a pizza place. He landed his wife after just a few days meeting her back in the 80’s. They are still together with 4 successful kids who each have served or are serving in the military.Great guy, great family, great American (and funny as hell).Kurt passed out in Ft LiquordaleParty time! Bob Burchfield, Bill Nowicki and Kurt JarrioCaptain Beers re-enlisting KurtKurt and Elaine in 1986 Kurt and his beer. Kurt and Elaine today.
Rank #1: Lock N Load. Of the hundreds of training programs underway throughout Afghanistan, some of the most popular, focus on the proper use of weapons. On a recent visit to Khost Province, Gail McCabe met a member of an SFAT team who says his is one of the most popular classes to be found. Soundbites from SFC Roberto Garza.
Rank #2: Fighter Pilot. Fighter pilots in the military have been a big part of war since World War I. This is a feature about about the fighter pilots and the aircraft they fly. Includes sound bites from Capt. Jake Frederick, Pilot and Maj. William Backlund, Pilot. Also available in high definition.
Rank #1: #38: Former US Navy SEAL, Dan Cerrillo - The Gatekeeper. Dan Cerrillo "Taco" is a former US Navy Seal. Dan Served at both SEAL Team One and Seven. Seal Team Seven was commissioned on March 17, 2002, and Dan was one of the first members(Plankowner). He also served as a Naval Special Warfare Advanced and Special Operations Master Training Specialist. After leaving the SEAL Teams, this hairy chested frogman spent two years doing high-risk government security details and then moved onto High Net Worth Family Protection Details. Dan has been a very successful business entrepreneur where he owned and operated 4-Elite Athlete training facilities and has helped NFL, MLB, Olympic and Special Operations Candidates achieve unmatched levels of success. Since he's been out of the Seal Teams, he was able to mentor, train, and assist 32 Basic Underwater Demolition Seal Training(BUD/S) candidates into the Teams. Dan also coaches high school football and as a coach for the Bellevue Wolverines he was part of a 67-0 staff that won 6-state back to back titles. Today, Dan continues to coach hand selected Pre-Special Operations Forces(SOF) candidates and selected NFL Athletes. He coaches his sons' football team as well as working on a Global Support Humanitarian Aid Team. Dan lives a life of anonymity but has allowed us an uncut look into his mindset, his ethos and the mindset that has helped him assist over 100 world class athletes achieve their dreams. This episode is brought to you by StrikeForce Energy. An energy drink packet that goes with water or your favorite beverage. This was designed by Navy SEALs for their brothers on the battlefield so do we really need to say anything more? Go buy some. Put in the code “WARRIOR” and save 20% on your order. Warrior Mindset Podcast is also brought to you by Trutankless. Trutankless is a water heater for the modern world. Your 55-gallon tank water heater is old technology. It’s time to get an update. This will save you ~25% on your water bill. I have one in my house, and we have saved around 35% on our total water bill. No kidding. This unit sits on the wall, and you can control the temperature and many other things from an app on your phone. Click on the hyperlink and get yourself a FREE quote.
Rank #2: What is Hell Week?. Imagine being constantly in motion, constantly being wet, cold, and sleep deprived. Imagine your eyes burning from sand, and your legs swollen twice their size. What motivates somebody to put themselves through this? This episode Brad discusses his experience in Hell Week, and how he was able to grind through it.
Rank #1: David's Daily Dose on Listening. Today's Podcast is my daily dose on active listening. Are you communicating with purpose to those you love? Great communication wins the war.
Rank #2: David's Daily Dose on Training. Today's Podcast is my daily dose on training. While preparing for the battle of life, train harder to help your team.
Rank #1: Naval History Podcast Episode 7. In Episode 7 of Naval History Podcast, we conclude our coverage of the Peloponnesian War with a study of the Decelean War, during which most of the naval action shifts back to the Aegean. During this most violent phase of the war, the Persian Empire intervenes in an effort to gain power in the region, bankrolling Sparta and protracting the war, even as Athens, still predominant at sea, struggles to survive. Notable commanders include The competent, unsung Thrasybulus and the flawed Conon (on the Athenian side); the capable but unfortunate Mindarus and the reckless Callicratidas (on the Spartan side); and, shifting his allegiances as he sees fit, the psychopath Alcibiades. All of these men, and thousands of other Greeks, struggle for their empires and for their lives as the long, bloody Peloponnesian War at last nears its violent climax.
Rank #2: Naval History Podcast Episode 6. In Episode 6 of Naval History Podcast, we continue our multi-part examination of the Peloponnesian War with Athens's ill-fated Sicilian Expedition of 415-13 BC, in which the Athenians send a massive expeditionary force to attack and possibly conquer the island of Sicily. During this epic struggle between the Athenians, the Syracusans, and their respective allies. We also meet such characters as the overly cautious and indecisive Athenian general Nicias; his fellow general Alcibiades, one of the first psychopaths known to history; and the daring Spartan commander Gylippus. The disaster that befell the Sicilian Expedition was perhaps the beginning of the downfall of the Athenian empire and set the stage for the final horrific phase of the Peloponnesian War.
Rank #1: TMW 001: Thrift Savings Plan 101. Join us as we discuss the basics of the Thrift Savings Plan, why you should invest for retirement, the difference between the Thrift Savings Plan and an IRA, the difference between Traditional and Roth investments, how controlling investment management fees can literally put hundreds of thousands of dollars back in your pocket, and much more!
Rank #2: TMW 025: VA Disability Claim Myths. Did you know that many military veterans don’t want to file a service-connected disability claim with the VA when they separate from active duty? There are many reasons for this, but some of them aren’t based on facts. Today we’re going to cover 12 VA Disability Claim Myths and the facts you need to know when filing a VA service-connected disability claim. Some of these myths surround who is eligible to apply for veterans disability benefits, how a disability rating may impact your future career, whether or not you can serve in the Guard or Reserves if you have a service-connected disability rating, how disability compensation affects military retirement pay, the amount of time you can wait before filing a disability claim (hint: there is no time limit!), where to find help when filing a claim, and much more!
Rank #1: 24 Run Training Like a Navy SEAL. Special Operations training involves running, and lots of it. In this episode we talk with Naval Special Warfare's director of fitness how to run for maximum effect. For more info check out www.sealswcc.com. 00:22 Intro: I’m Daniel Fletcher. Today we bring back the Director of Fitness for Naval Special Warfare, Mike Caviston, to cover a very important aspect of NSW: running. His advice on training, form, and commonly held misconceptions is crucial if you’re planning for a career in Naval Special Warfare, but also helpful for anyone who strives to be a more efficient and effective runner. Let’s get started. 00:48 DF: Thanks for coming back and speaking with us. We’re going to do a deeper dive about running in general. You know, we all do it, civilians, we do it as kids, it’s got some universal appeal to say the least. So, thanks for sitting down with us again. 01:00 MC: My pleasure, looking forward to it. 01:02 DF: We’ll start off by having you just give a brief history of your employment before coming to work where you do now. 01:10 MC: Well, before I came to the center, I was a coach and a teacher. I was at the University of Michigan, and I worked with a number of athletes in different sports, but primarily I was a rowing coach. I was a competitive rower myself, and I got into coaching. And while that was unfolding, I went and got my graduate degree at U of M in kinesiology, and I began teaching, and so I spent about 22 years as a rowing coach and 14 of those years as a lecturer in kinesiology. 01:36 DF: So, you have an extensive background, obviously, it’s awesome to be able to talk to you about this because I think this is something that is personally interesting to me. I’m a runner, and my father is a marathon runner, and so he kind of got me into running pretty early. We all think we know how to run, but in your view, what percentage of active runners are actually doing it correctly? 01:54 MC: That’s a hard question to answer. It’s hard to definitively say what correct running is, and I try not to get too caught up in that when I’m talking to people. I was just working with a group earlier today, the recent class that completed Hell Week, and they’re going through what we call Walk Week, and I’m trying to help them get back literally on their feet so that by next week, a couple of days from now, they can get back into regular training and pass their timed four-mile runs. And so, we review a lot of running technique and give them some running drills and help them get through the aches and pains that accumulated during Hell Week so that they’re feeling a little bit better about themselves. And that’s one of the things I stress to them, is that there’s no absolute right or wrong way to run, but I can give them some guidelines and some things to think about and especially for people that are sort of on the borderline. You know, they’re not the greatest runners, or maybe they’ve been running, and they keep getting injured, and they’re trying to figure out why, then I’ll give them some technical things to think about. But everybody’s built different, everybody has a different body type, everybody has a different training background, so I’m a little hesitant to say, “Oh, this is the correct way to run.” 02:54 DF: Right, and that’s because of you’re saying physiologically people’s differences although we may look very similar… 02:59 MC: Or, or we don’t all look that similar, so we get a wide variety of people here, you know, some football linebacker types that if they didn’t have to go through BUD/S, I wouldn’t have them run more than two or three miles a week. We also get people that were actually very competitive cross-country runners, and so, yeah, they’ve got a runner’s body, and they’ll do very well running. But as a mix of people, people that were primarily swimmers or water polo players, maybe they’re good athletes, but they haven’t really spent the years building up the bone density that would help them be good runners, and you know, maybe they’re going to run into some problems here, too. So, yea physiologically, anatomically, biomechanically, there’s all kinds of differences, and as I said, it’s hard to say categorically, here’s the right way to run. 03:41 DF: So, well, then I guess we’ll look at that from a different perspective. Where do you see a lot of people mistepping or… not physically but metaphorically misstepping. 03:49 MC: I think having the necessary background in aerobic training is something that I would encourage people to really consider and some people that are transitioning to running, they don’t like to run, they wouldn’t run, but you have to be able to pass running standards to be able to get through the program. So, okay, they’re going to do some running. They’d better do a certain amount of aerobic preconditioning before they really start to seriously run. 04:13 DF: Do you say that because people develop an innate sense of being in tune with themselves when they’re developing aerobic capacity, or because it, you mean more from like a clinical standpoint of them being to actually run and maintain a distance? 04:25 MC: Well, that’s the key thing, is being able to run and maintain the distance. I mean one of the things I try to emphasize when I talk about running, and I say it over and over again and encourage people to look at the statistics, that if you want to have a good chance of getting through the program, you’d better be able to run well. The better runners make it much, much more frequently than the poor runners, and the people that just barely pass the entrance standards, they pass at a rate of like 3 or 4%. So, it’s not good enough to just barely meet the standards. You have to be the best that you can be. So, when I say that, people say, “Well, why is running so important?” and I don’t know for sure, but what I think is the real reason is that overall endurance is better, and to be able to get through the tough selection portion of the pipeline, you need to do multiple hard things on a daily basis for several days and several weeks in a row. And we happen to capture that because running is a fairly easy thing to measure, so people have to do run tests, and the better runners will tend to perform better. But when it comes down to it, I think the reason that those better runners succeed is because they have a general overall endurance that benefits them in a number of different ways in addition to just being able to run fast. 05:34 DF: Yeah, you’re kind of looking at it from more of a whole person approach to understanding more aspects than just stride and foot strike and shoes. [MC: Right, correct, correct.] That, I think that’s important because, yeah, if you’re overweight, and you just want to start, “I’m going to go lose weight. I heard you should run,” like that is not a good idea. [MC: No, it’s not a good idea.] Like, I guess depending on how overweight you are, but has your own personal kind of philosophy on analyzing people’s running, has it changed over time? 06:02 MC: Well, what I’ve noticed over the years, a lot of people have participated in or been interested in a number of what I’ll just have to call fads, running fads. This technique is good, or this running shoe is good, or not wearing shoes at all is good, going barefoot is good, trying to run like our caveman ancestors, that’s good. I don’t know. I take all of that with a bit of skepticism and try to look at what really works for the people that we’re dealing with today. But things like mechanics and foot strike definitely have an impact. I mean I guess that’s a pun but didn’t mean it that way. 06:36 DF: Yeah, right, I did it earlier, so you’re not alone. 06:38 MC: It, it has an effect on outcome, it has an effect on injury rate, and so I want people to be aware of how they run. On the other hand, I don’t personally want people to overthink it. One of the things I tell people that have a certain amount of athletic experience is that if it’s not broke, don’t fix it. And so, if somebody is meeting their standards, and they’re comfortable running, and they’re confident in their running, and they’re not getting injured, even if they look a little quirky to somebody like me, I’m not going to try to turn them into something else. 07:05 DF: Yeah, they’re in tune with their body. 07:07 MC: Yeah, exactly right. And so, it’s the people that are struggling, you know, they, they’re not quite making the standards, or they’re not confident they can make the standards all the time, or they run, but they keep getting set back because they, they get injured, and then I take a closer look at the way they run and say, “Well, maybe if we try modifying this, you might have better success.” 07:24 DF: I think that’s one of the most fascinating parts of the human body, and you kind of touched on it there with the philosophy or the way you look at running, is that if one thing hurts, fix this thing, but it’s almost never the cause of the problem. And how the body’s kind of all interconnected and how it’s usually way, way, way different of a problem than most people would ever know. Is running kind of like that in terms of people having joint pain or anything like that? 07:50 MC: Oh, there’s so many interconnected things that it’s hard to untangle what the original cause might be, and so we work on a few different things, and hopefully we can get to what the root cause is. Sometimes we have to treat the symptoms before we know what the underlying cause is [DF: Right]. But I think one of the things you’re trying to get at when you’re just asking about technical things like what’s something that we focus on and something that over years that I’ve looked at, the foot strike pattern. And so, most people I think are aware of there are heel strikers, there are mid-foot strikers, there are forefoot strikers, and what will probably work best for most people most of the time is mid-foot striking. And I think over the years, I’ve modified my view on that a little bit. It was always clear, like the literature was always clear that mid-foot striking produced the lowest injury rate. What wasn’t clear is can you take somebody that was historically a rear-foot striker and turn them into a mid-foot striker? Again, I’m kind of hesitant to try to change people and say, “Oh, you should run this way,” because we might cause more problems than we fix. But it seems that, yeah, you’re probably going to be doing okay if you’re a mid-foot striker, and so that’s the sort of, that’s probably the first thing we’ll work on. Again, somebody that’s injury-prone, somebody that’s not particularly confident in their running ability, “Okay, let’s look at your foot strike, and if you’re heel striking, let’s get away from that, and let’s get more into mid-foot striking.” 09:05 DF: Yeah, I think that kind of in summary, you’re saying that there’s a, a lot of variation, and there isn’t a magic formula. 09:13 MC: Well, and I’m not 100% sure that we can turn somebody into a mid-foot striker. I think it’s worth trying to do, and the more I look at it, we’re probably not going to screw them up if we do that. So, you know, it’s not going to make them worse. It might make them better. My question is, you know, as an exercise scientist, as a researcher, as a devotee of running is, well, can we really take these people and turn them into mid-foot strikers permanently or in a meaningful way. I’m not 100% sure we can, but I think it’s worth trying. 09:39 DF: Yeah, or at least exposing them to see if they could cause not everybody but some people can. [MC: Yes, yes]. Can we talk a little bit about some of the injuries that are caused from running? 09:48 MC: Yeah, well, cause of injury is kind of a sensitive terminology. I don’t really like to phrase it that way, correlation with injury. So, we see certain injuries pretty regularly, and it probably is correlated with the running that they’re doing, but one of the things I try to get away from saying is that running causes injury. [DF: Right, right, right.] Well, it might. What does that mean? They shouldn’t run? Well, if you don’t run, you’re not going to be in good enough shape to be able to pass the selection process, so you have to do some running. When it comes to injury, we look at things like, well, how much mileage are you doing, and generally more mileage is a good thing, but you have to build up to it gradually. So, one of the things that I’ve heard bandied about for years is, “Oh, you got to run 40 miles a week,” and when I… 10:34 DF: Like that’s kind of the gold standard? 10:36 MC: Well, it is the gold standard. That’s what a lot of people, some people in NSW still say that. They still believe that cause they think that, “Well, when you’re in BUD/S, you’re maybe running 40 miles a week,” and that’s actually questionable. You don’t run that much at all. You shuffle along at varying paces, but you don’t actually run all that much. I think that 40 miles a week is a realistic goal for some people if they take the time to build up to it. Certainly a competitive cross-country runner is going to be running more than twice that a week, you know, so 40 miles a week isn’t unreasonable, but for some people, it probably is unreasonable. Again, the people with the body types that aren’t really conducive to running, but the people that aren’t natural runners, I wouldn’t push them to 40 miles in any week. Other people, I would say, “Yeah, you can get to 40 miles, but you got to take not just a couple of weeks to get there. You got to take several months, maybe, you know, maybe a year or more to get there.” 11:25 DF: Other than the gradual, I guess onset of mileage, what other things do you, do you do or people do to prepare their joints for that amount of impact? 11:34 MC: Well, so, one thing I would say is maintain a desirable body weight. One of the things that people have an image of coming to say BUD/S is that, “Well, I got to be big and buff and strong and have lots of muscles to be able to pick those logs up and carry those boats around,” and, yes, a certain amount of strength is required for that, but it’s actually more about endurance. And if you have to run up and down the beach carrying logs and boats, and you’re carrying an extra 30 pounds of muscle that you’re not using other times, that’s probably not going to go well for you. So, when I encourage people to prepare, I want them to prepare in many different ways, not just as a runner, but I want their strength training to reflect that they’re going to be mostly an endurance athlete, not a lifter of heavy objects. 12:17 DF: Yeah, I think that’s maybe pretty obvious to someone who is overweight that they’re like, you know, “My joints are in pain.” Anything else? 12:24 MC: Yeah, well, there are lots of things that people can do to prepare the joints and the different muscles and the tissues, and, you know, I’m asked, “Well, what about weightlifting?” Oh, that’s a good thing. You should weightlift. You should definitely strength train. That’s an important part of preparing for BUD/S. “Okay, well, how much should I squat? How much should I bench press?” I’m like, “Well…[DF: it’s not that simple] It’s not that simple, and that’s not the things I want you to be focusing on.” And, you know, unfortunately, most people are focused on being able to lift heavy weights, and we here contribute to that problem a little bit because we test that, and so, you know, in some sense, we reward people for being able to lift heavy weights. But what will have a bigger impact on their overall chances of making it through the program and certainly being able to run great distances without getting an injury is working on some of those smaller muscles that contribute to the running propulsion. So, everybody does squats, they do lunges, they do deadlifts, they build up enormous quads. I’ve got nothing against having strong quads, but there are a lot of other muscles that need to be strengthened proportionally. So for most people, they have ginormous quads but very weak hamstrings, and their glutes are weak, and so I say, “Well, balance your training out.” You know, do some lunges, do some squats, but do some hamstring curls as well. Get some glute bridges in there as well. Make sure you’re working the backside as much as you are the front side. And for a lot of people that have, for example, knee problems, a lot of the problem is that when they are on unstable surfaces, they can’t maintain proper posture, and they wobble from side to side. And so, you need to work on the lateral part of the hip, hip abduction and some adduction, so. 13:54 DF: Yeah, you’re talking to me right there. Yeah, yeah. 13:56 MC: Yeah, well, it’s a very common problem, and so a lot of people that have done a lot of running on firmer surfaces, “No, I’m fine. I’m okay,” but then they get out here, and they’re on the beach, or they’re on the obstacle course,” [DF: Or running up and down a hill or something, yeah.] exactly, where it’s very soft to loose surfaces, then stability is much harder, and below the knee, working on all the muscles around the ankle, so making sure people work on the calves. The calves are usually pretty strong but trying to get them to work in a good range of motion and emphasize the negative portion, the e-centric portion a little bit more, working on not only the calf, which is plantar flexion, but working on lifting the toes up, dorsiflexion. People that have problems with shin splints, they probably have weak dorsiflexors, and so there are exercises you can do to create resistance when you’re lifting the toes up and then lateral, side to side. When the foot goes through inversion and eversion and pronation and supination, the muscles that control that motion need to be strengthened. And for a lot of people, they’re saying, “What, there are muscles down there? What? How do I do that?” [DF: Right] So, try to give them guidance on how to, how to strengthen those muscles so that everything is able to bear the impact and then just proper body position. One of the very basic things that I would encourage somebody to improve their running is to work on their core strength and specifically the plank. Very simple exercise that I try to get people to do for a lot of different reasons, but one of the reasons is that it will improve their running posture. 15:17 DF: It’s interesting because the initial thought is like what are people doing wrong, and the answer really is what aren’t they doing. 15:24 MC: That’s, that’s more the issue. And so, you know, I’ve taken issue with a number of people who promote weightlifting, and it’s like, well, heavy weightlifting, like I said, doing the squat, doing the deadlift. It’s not that those things are necessarily bad, but if people focus on them exclusively, and as a result they don’t do the other things that are actually more important, then it’s bad. 15:41 DF: Yeah, that’s absolutely true. 15:42 MC: So, I agree with what you said. It’s not so much what they’re doing, it’s what they’re not doing. 15:45 DF: So, just to kind of clarify that for people, I think the misconception with big powerlifting movements is, “I want to get stronger. I want to lift this heavy weight,” but they don’t realize how weak comparatively muscles that are involved and that can prevent worse injury are in that process. So, humbling yourself to realize, “Hey, there’s other parts of my body that are involved in this process, of the concept of strength.” 16:08 MC: Well, and unfortunately, those aren’t the glamorous, sexy muscles that most people, you know, either cause of their own vanity or because they’re trying to impress other people, want to develop, but it’s actually important to do that to be able to increase your chances of succeeding. 16:20 DF: Yeah, right, yeah, you’re not, you’re moving your body when you’re running. You’re not pushing a car down the street, you know. How do you recommend people becoming in better tune with their bodies in order to even gauge the types of things they will need to when they run? 16:33 MC: I’m not sure how to tackle that question. Right? One of the things I think you’re asking, if you’re not, I apologize, but I’ve heard variations asked many times, is, well, if, you know, listen to your body. That’s important, right. Listen to your body, and, yeah, but it’s hard to understand exactly what [DF: How to interpret that?] yeah, yeah, cause myself. It’s like, if I listen to my body literally, I wouldn’t get out of bed most mornings. [DF; Yeah, yeah right.] It’s like I don’t feel like it. I certainly wouldn’t go for a long run, you know, so like my body’s saying, “Ahh, I’m kind of sore. I don’t really know if I want to do this,” and then you have to say, “Well, you know, suck it up because we need to get in better shape.” On the other hand, your body will sometimes give you pretty clear signals that, “Wow, here’s a pain that I haven’t experienced before. I don’t know where that came from. I’d better not ignore that.” So, you have to listen to that sort of thing. You have to be able to listen to or learn to be in tune with the sensation of effort, like, “How hard am I working?” I’m asked all the time about, you know, “How hard do I work?” Well, “Work hard enough. Work harder than you were working before. Work, I don’t want to work too hard. I don’t want to over-train. I want to work hard enough so I’m getting some benefit.” How do you learn that? But, one of the things that I, if somebody’s going for a conditioning run, you know, “How do I measure intensity? Should I use heart rate?” Hmm, you can do that. People have done that successfully. I’m not a big fan. I think the simplest way requires no gadgets, no technology, pretty straightforward, simple way to do it is just pay attention to your breathing. So, one of the things that I encourage people to get in tune with when they’re exercising, any activity, but certainly running, is their breathing. And if you’re out for a conditioning run, you want to be going at a pace or an effort that’s hard enough to get your breathing up but not gasping for air. So, one way we describe it is the talk test. You should be able to talk to somebody that was running with you, not nonstop, like the annoying people that I see in the gym, they’re on their cellphones, you know, their voice carries across the gym. They never draw a breath even though they’re supposedly exercising. That’s not what I’m talking about. But you should be able to carry on a conversation in choppy sentences, get out a phrase, take a breath, get out another phrase, and so you’re working hard enough to breath harder but not so hard that you’re gasping for air. 18:34 DF: Yeah, and kind of defining that as a comfort space. [Yeah.] it’s just exposing yourself to more endurance I guess experiences gives you more, more sensitivity… 18:40 MC: Well, another aspect, I don’t know if this is the best place to introduce this, but it’s on my mind here, running is important, and I encourage people to run. I was talking a little bit about some people that are not necessarily built for running, and so I wouldn’t have them do 40 miles a week. What would I have them do? Well, if you want to get more cardiovascular training, so find some low impact cross-training, and so I’m a big proponent of cross-training, supplementing running with other activities. In this community, swimming is a great activity. You’ve got to be a competent swimmer as well, so you got to develop a certain amount of your training time to get in the water, get better at swimming, and that will also compliment your running. But in addition to those two activities, not everybody has access to a pool, some people have swum their maximum mileage for the week, and they still want to more, so do something. Cycling is a great activity. You know, there are different cardio machines in the gym that you can do. Your heart doesn’t really care as long as you’re doing something that gets major muscles contracting in a rhythmic manner. So, you can choose an activity that you enjoy, that breaks up the monotony, the routine of only running and swimming, something you have access to and something that will supplement your aerobic conditioning. 19:46 DF: Yeah, I think that’s, a lot of people look for the magic pill for everything, and there’s such variation in body type and surface and what equipment you have. You know, it’s not either, “Am I going to run the treadmill, or do I have to run this distance outside?” It really isn’t that simple. I guess speaking of treadmills, short of, maybe rehabilitation, [MC: Yeah] where do you feel that fits in for you in your prescribed fitness regimen for people that are trying to train? 20:10 MC: I wouldn’t, certainly wouldn’t tell people to never get on a treadmill. I question, I personally question this, this is a personal opinion, not gospel for everybody, but I personally question why some people spend so much time on treadmills. It’s kind of funny. I mentioned I was a competitive rower. I spent time on the rowing machine. And people say, “Well, don’t you get bored on that machine? Why don’t you go get in a boat and go out on the water and do some rowing?” And well, the answer is boats are really expensive, and storing them is expensive, and bodies of water that are rowable aren’t immediately accessible, so I can’t really do that, but you can run. You can go out the door and run any time, so why would you get on a treadmill? So, you know, but having said that, there are some good reasons to be on a treadmill. You can really, some people that really want to get a better sense of their pace, they’ve got the monitor right there, they go, “How fast am I going?” or you can control the grade. One thing that I appreciate is being able to go up hill for a long period of time, [DF: right, right] so you know, that’s a good thing. So, there’s no reason not to use a treadmill. I personally wouldn’t make it the only means of training, but incorporating that into your training for a workout or two every once in a while is fine. 21:13 DF: I, I personally have found success in, instead of listening to the distance or programing a distance for myself programing a time for myself, [MC: Yeah] and I kind of came to that realization later in my life. I mean I’m not an older person, but that’s something you don’t really hear very often. Can you talk about that a little bit and how you think that fits into running programing, focusing on time spent running versus distance? 21:36 MC; Personally, for my training, I do it almost all by time, and that’s partly because I do, as I said, a number of different activities, and so minutes are minutes, whatever I’m doing, and it’s one way I can equate my training. I do like to be a little bit more sensitive to pace, and if, when I’m doing interval training, I want to know the measured distance, and I want to time that, and I want to have a little bit more accurate accounting of the distance and the time and the relation, but if I’m just going out for a conditioning run, I don’t worry that much about distance. I worry more about time, and I will do, “Okay, now I’m going for a 40-minute run or a 60-minute run, or a 35-minute run,” or whatever it might be and try to go, as I was talking before about the breathing, and maintain the proper breathing to get the conditioning that I’m looking for, and beyond that, I won’t worry about it because sometimes the terrain is flat, sometimes the terrain’s hilly, sometimes the ground’s firm, sometimes the ground’s soft. I can keep adjusting my intensity based on those conditions and then just go for the time that I want to go. 22:29 DF: Yeah, no, yeah, I think does kind of, first, it validates my, my idea to do that instead… 22:35 MC: Well, I don’t, I mean that’s…I’m the same way. I don’t want to necessarily tell all my listeners here [DF: Right, right] that you have to train that way because that’s what I do, and I think, no, it’s, if you like to measure things out exactly, and as I said, there’s technology that makes it very easy to measure your course, and you can map your course, and there’s no reason not to do that, but I don’t think that that’s the essential part of training [DF: Right]. That’s not the most important thing that you need. You just need to be active for a period of time. 23:00 DF: Right, and my thought is also as your fitness increases, a five-mile run is not the same as a [MC: Right, absolutely] five-mile run three months ago, and I think as you gauge your distance, and whether it’s 20, 30 minutes, whatever your run is, that is a little bit more consistent way to maintain intensity in my life at least. Um, let’s talk a little bit about recovery or kind of maybe we could say self-care… 23:21 MC: Yeah, it’s, it’s an important topic. As I mentioned earlier, we just finished up a Hell Week a week ago, and so this week has been the recovery week, and so we’ve been working with all the students that completed the process and going through all these things that you’re talking about, and it makes me think about it in a little bit more detail. The most important thing we tell the students, and I would tell anybody listening, it’s certainly something that I practice myself in all the different activities that I do, I’m an active racer, I you know, I do almost 40 different races a year, and whether it’s half-marathon or a marathon, the first thing I do when I’m done is recover, like do some more activity. So, if I finish a run, a race even, I’ll get on my bike and pedal for a little bit and just do some moderate cool down activity. And the first thing we had the Hell Week kids doing, on Monday, they secured Hell Week on Friday, and they come over, they’re wobbling over, they’re stiff, they’re sore, it’s like, “Get them moving. Get them exercising.” Very controlled, very moderate, you know, not doing an excessive amount of work but just getting moving. The tendency is they’re sore, they’re stiff, they don’t want to move, get them moving. Just getting the muscles contracting, getting the blood flowing, that’s the best recovery. And they’ll ask questions, “What about, you know, what about massage, what about ice baths, what about, what about hot whirlpools?” and it’s like, well, in their condition, they want to stay away from massages and hot whirlpools for a little while. They got wounds that need to heal, and they got inflammation that needs to recede a little bit, but stretching is important. We go through stretching, over stretching with them, and I would encourage everybody to utilize a little bit of stretching, but you don’t have to spend all day doing it either, and the best time to stretch is when you’re warm, so after a conditioning activity, if you feel like you’re tight and want to stretch a little bit before you go for a run, you can do that, too, but warm up a little bit first and stretch. Stretch what’s tight. One of the things that I talk about in terms of promoting flexibility, rather than creating the need to stretch all the time is that during your conditioning, including your aerobic activities but also certainly during your strength training, is maintain balance and proportions. So, a lot of inflexibility comes from people overworking some muscles and not working the others. And I was talking before about strength training and tight quads, big, strong, tight, quads and weak hamstrings would be a common example, or people in the upper body that do pushups all the time, but they don’t do any complimentary rowing motions, and so their chests and the front part of their shoulders are tight. If something’s tight, you should stretch it, but you can limit the need to do excessive stretching if you maintain an overall balanced training profile. 25:49 DF: Yeah, that goes back to what you were saying earlier about not that you think that there’s no benefits to deadlift or big muscle group exercises, but that in fact could also lead to a potential injury if you’re not strong in the other areas of your body holding yourself together. It’s specifically beneficial not in injury state but in a recovery state, and then the idea of being active as a form of stretch or recovery I think are two key areas. 26:16 MC: Well, so the thing I would summarize most is the best recovery is active recovery and so doing a little bit of low impact, light activity, again, keeping the blood circulating. So, you’ve just done a hard workout, you want to maintain blood flow. You don’t want to just stop dead and let all those capillaries and blood vessels close and let the heart slow down too fast, keep the heart pumping, keep blood circulating, getting oxygen and nutrients in, getting waste products out. Other things might make you feel good, you asked about cold and certainly if there’s an acute problem where there’s some swelling, you want to apply some ice, cold right away to reduce swelling. That’s a good thing. But just in general, people say, “Oh, ice baths make me feel great.” Well, okay, if it makes you feel great, go ahead and do it. I don’t think it’s going to accelerate your recovery process, but you don’t have to believe me. [DF: Yeah] Go ahead and do it if you want to. What will really accelerate the recovery process is some active recovery, some physical activity, light physical activity that will, as I said, maintain the blood flow and keep those muscles that were worked hard working lightly so that they can recovery more quickly. 27:16 DF: Are there key areas that we haven’t talked about that you think are ignored, not even, not clinically or professionally, but by runners and specific people coming into this pipeline? 27:26 MC: People coming into the pipeline, a few things that I would address is I would encourage them to try to run on a variety of different terrains. Try to get a mix of different things. Like, for example, do a lot of running on pavement. That’s fine. Most people have the conception that, “Oh, that’s bad for you. That creates pounding,” and it’s like, “Well, unless your technique is horrible, it doesn’t.” It’s more stable. It’s actually less stressful to run on pavement, [DF: Safer, yeah.] yeah, as opposed to going out and running in say soft sand, which is actually more stressful because there’s a lack of support, and the amount of muscular activity required allow you to remain upright and keep running is dramatically greater. So, I would say, “Yeah, run on sand but not all the time,” because it’s actually pretty stressful. Try to find some hills if you can. It’s a good strength builder to be able to run uphill. It can be actually kind of challenging to run downhill, but get some elevation changes in your running. Running on trails is good, but be careful. The surface changes all the time. Run on a treadmill once in a while. 28:19 DF: I think that’s part of developing, I think that’s part of developing your running acumen is jumping over roots [MC: Yeah] and being able to navigate jumping off of a curb, not jumping, but [MC: Yeah] with your stride. 28:30 MC: Well, one of the, one of the things I hear from potential candidates is, “Oh, you have to run on the beach. I’m going to do all of my running on sand.” I’m like, no, don’t do that. That’s actually not a good way to train all the time. You’re not going to get very fast because when you’re running in sand, you’re actually going pretty slow. You know, you’ve got to meet time standards, you have to run fast, so sometimes you have to find a good surface and run fast, but sometimes, get in sand and run, get comfortable with sand. It’s actually a good strengthening medium if you don’t overdo it, so, yeah, run in sand once in a while, but it’s fine to run on a track. Go and do your, do your intervals on a, find a good rubberized track if you can, at a high school or a community college whatever’s nearby, and do some timed intervals there. 29:07 DF: Any other areas you feel that people generally are not as aware as they should be? I think the running on different terrain is huge, and that’s really easy to overlook cause it’s not hard to implement, and it’s not very different from what you’re already doing, but it has a huge impact. 29:19 MC: Well, one of the, the general training format, and I would, as an aside, just encourage people to explore further our website, SEALSWCC.com, and look at our physical training guide, we call it the PTG, which describes the different running formats in more detail and gives a schedule of how to incorporate them into a weekly session. The online training forum has some sections that deal with this in a little bit more detail, so it will talk about some of these things in much more detail, but just recognizing the different formats that you want to use for workouts. So, it’s not all long, slow distance all the time. That should be a portion of it, but then get some good speed work, some quality interval training in there as well. One of the things that people, again, they have the conception they’ve heard they know they’re going to be spending a lot of time wearing boots when they come here, so they think they should be doing all their running in boots to get ready, and I think that’s not a good idea. You’d be fine if you never wore a pair of boots until you join the Navy, and they issue them to you, and you get a chance to break them in a little bit before you actually show up to BUD/S and start running in them for real. For somebody that doesn’t believe me and puts on a pair of boots once in a while and goes out for a conditioning run, that’s okay. That’s fine. Just don’t do all your running in boots. 30:24 DF: So, people that are preparing to come to this process, and I think this is really interesting, personally, there’s obviously a need for endurance. We’ve hit on that a lot [MC: Yep] over multiple episodes, but there’s clearly a need for explosive strength [MC: Yes, yes] and interestingly, I think running has the capacity to build both of those areas. I know it’s not as clear-cut as I’d like it to be, so the answer is a little bit more difficult, but talk a little bit about how people can either expect to work on that while they’re here or if they can work on it on their own, that difference between slow distance and explosive strength in their running. 30:57 MC: Well, part of the preconditioning that I encourage and so the right terminology, I say weightlifting, and people think, “Oh, you’re talking about the clean and jerk, you’re talking about the squat,” no, no, like resistance training, all kinds of different mediums. It might be dumbbells, it might be an Olympic bar, it might [DF: or it could be a rubber band] rubber band, exactly right. It could be manual resistance, like you using your own muscles against other muscles in your own body. There’s all kinds of different ways that you can create resistance. And so, among the many different things I encourage people to do that would address what you’re talking about is just do some plyometric exercises, do some leaping and bounding, do some box jumps, do some hurdles, do some agility ladders, get out on a surface and do some agility runs. Change of direction, COD in the training jargon, change of direction, so short sprints with, you know, down and back, that kind of thing, right cut, left, but that will work on the lateral muscles in both the ankle and the hip that are required, and do, as I said, some explosive running, some jumping, some leaping, that type of thing, a little bit of jumping rope would be type of plyometric type thing for the ankles you could work on. There are all sorts of things that you should include as part of your conditioning that would aid your running in particular and your overall athletic profile as well. Like in BUD/S, explosiveness isn’t used all that often, but once in a while it is, and so you develop a little bit, and you can call on it when you need to. That’s great. 32:15 DF: Touching back on one of the areas we spoke about a little bit with the boots or trying to prepare yourself for what you’ll be exposed to, active duty SEALs and Special Operations people are carrying a tremendous amount of gear with them [MC: Yes], and it’s potentially very heavy. So, at what point in preparation for their deployments or even in their BUD/S training, should they be exposed to that type of training? 32:38 MC: Great question. I’m asked it frequently or at least variations of that question frequently. I don’t think there’s a definitive answer, but I’m going to give you a well thought out answer. I’ve had a lot of time to think about that. For the 11 years that I’ve been here, I’ve been talking to operators who’ve been in all sorts of different deployment situations to ask them about what their personal experience is and their personal opinions are about rucking, and it depends on who you are, where you’ve gone, what missions you’ve performed, what the requirements are, but there are clearly cases where people have had to carry some pretty heavy weights for some pretty long distances, and that’s not easy to do, so you want to physically prepare for that. But let’s not get ahead of ourselves for any potential candidate. They’re not going to be doing that for a long time. In BUD/S, they’ll probably do some ruck running. It’ll probably be relatively modest loads and modest distances so nothing that requires a tremendous amount of specific preparation. Now, it’s fine to do it occasionally, um, but again, this is the sort of thing that a lot of eager beaver type candidates want to take all out of proportion. And just like I said with running in boots or running on soft sand, they think they should do it all the time, and so some people want to do all their conditioning with a ruck on their back. And, no, don’t do that. You know, once in a while, go out for a hike, like go out for a walk carrying, you know, 40, 50, 60 pounds on your back. And so, one of my recommendations just to make it pretty clear is that if you go out with weight on your back, don’t try to run at the same time. You might have to occasionally do that although actually most people don’t run with a ruck. They walk fast [DF: Right] so little bit of a difference there. [DF: a huge difference I think yeah] If you march with a ruck, that’s okay. That’s not going to break you down too much as long as you don’t overdo it, and so it’s actually probably a good thing to do occasionally, just don’t do too much weight, don’t try to go too fast, don’t try to go too far. The best ruckers, the people that have performed best at least on the data that I’ve seen at the students here is the best runners do best on the ruck marches. Even though they’re carrying weight, their endurance has helped them perform better with the ruck, and the people that have lifted the most in training don’t actually do that well on the ruck marches. 34:41 DF: Yeah, that’s an interesting correlation, but it does make sense when you unpack the needs of running as an individual being sensitive to the weights and bearings and kind of balance. I wanted to talk a little bit about the mental aspect to running. In your personal experiences, when you’re challenging yourself, what do you fall back on? Is it your training, is it your confidence in previous races when you’re really kind of pushing that envelop for yourself? 35:08 MC: Well, at this point I guess in my career, I can fall back on the fact that I’ve completed a lot of races successfully, and as nervous as I am, and I’m always nervous before a race, and I always doubt whether I can complete it or at least according to the standard that I set for myself, I at some point, some voice will say, “Yeah, you’ve done it before. You felt like this before. You’ll get through it somehow,” and I usually do. So, training, you know, even if you’re not an experienced racer, even if you’re relatively younger, training successfully, having training goals and achieving the training goals gives you confidence that when the time comes, you’ll be more prepared to perform. So, that’s certainly something that I like to fall back on. 35:45 DF: I think you said something really key there, you really walked through it pretty quickly, saying completing a race to the standards you’ve set for yourself, and I do think that is key because if you haven’t had that measured approach, then you don’t have that experience to fall back on or that knowledge and confidence. Is racing something that you encourage people training to come into the pipeline to do? 36:04 MC: With a certain amount of hesitation, yes, I do. Again, I don’t want to get people to go overboard, like race all the time, [DF: Right] like I race a lot, I enjoy it, I prepare for it, that’s fine, but you’ve got to make training your primary focus and race occasionally just to sort of test your abilities, but the experience of racing is a good thing, and it gives you a chance to work on a number of different things like getting your prerace strategy right because that will translate to a lot of the different evolutions that they do in BUD/S. Make sure they’re physically and mentally and nutritionally in all ways prepared to do the activities, so that’s a good thing. Being in a crowd of people is very energizing, and so one of the things I’ve found is that when I race more, I race better because the racing is good training. [DF: Right.] I don’t approach any single race as a do or die where I’m going to run myself into the ground. [DF: But you push yourself.] It’s basically a glorified workout with a T-shirt, you know, [DF: Right] and a finisher medal at the end, but by doing that, I actually train better, so, yeah, I would definitely encourage people to train, but again, I don’t want them to go out and do, “Oh, I’m going to run a marathon now because Mike said that I should,” no, [DF: Yeah, it’s not that simple] you train for a marathon? If not, a 5K, 10K maybe and, you know, once in a while to do that, maybe a half marathon if you build up to that, but short answer to the question, yeah, I think racing would be a positive aspect of being able to tie it all together. 37:22 DF: So, we’ve covered a lot of different areas, and we’ve talked about some of the high points of where people often have misconceptions. I’d like you to try to summarize quickly the areas where people, like someone’s listening, I’m sure they’re still waiting to hear what shoes they should go out and buy, and I didn’t ask that question for a good reason. 37:39 MC: And I really don’t want to go into that. 37:40 DF: Exactly, and so I think that there’s a real common misunderstanding of running if you’re not exposed to it for a certain amount of time. If you can just kind of quickly knock off some of the things not to worry about and some of the things that you should be aligning your focus to, I think that would be a really nice way to wrap things up. 37:57 MC: Well, as I said earlier on, the most important aspect of being able to run well is to demonstrate good endurance, so whatever you do, make sure that your endurance improves, and possibly if you’re not the greatest runner, but you still have overall great endurance, your chances are going to be a little bit higher. Having said that, it’s still worth looking at how to organize a training program to advance your running. One of the things I assume with candidates that are trying to get ready for BUD/S is that they are trying to prepare among a number of different ways, swimming and running and lifting and being able to do calisthenics and being able to stretch and all sorts of things that place demands on their time, so they’ve got to budget their time wisely. And so, you don’t have to run 40 miles a week. Most people shouldn’t run 40 miles a week. If you follow this specific program laid out in the physical training guide for 26 weeks, you’d probably build up to about 22 miles a week with an additional few miles of warming up and cooling down, but the actual core of the workout would be about 22 miles. So, that’s not an excessive amount of training. It doesn’t take 80 miles a week of training to be able to make you a decent runner, so be able to bear that in mind, being able to incorporate other activities in addition to running, have a sense of building gradually over time. Again, one of the things I encounter people talking about with their training is that they either try to increase their mileage too quickly or their intensity too quickly. So, they’re following the schedule that I’ve laid out for interval training. They’ll try to get their paces too fast, too soon, and I say, “Give it time,” you know, let it develop naturally. Don’t go too hard, too soon. Go hard consistently at a little bit faster each week. 39:30:22 DF: Thank you so much for giving us a lot of your wisdom and time today. I appreciate it. 39:34 MC: It was my pleasure. I hope it’ll be helpful to somebody.
Rank #2: #1 What is a Navy SEAL or Navy SWCC?. We talk with two senior operators about what it means to be a SEAL or SWCC, what they do, and how they became leaders among America's elite special warfare warriors. For more info visit www.SEALSWCC.com. (Series Intro): Welcome to “The Only Easy Day Was Yesterday,” the official Navy SEAL podcast, a new series brought to you right from the origin of the Navy SEALs in Coronado, California. We created this as an official source of information for anyone who’d like to learn more about Naval Special Warfare. Throughout the series we’ll give you suggestions for on getting into mental and physical condition, navigate the recruitment process, and dive into important aspects of the Special Warfare Ethos. I’m Daniel Fletcher. Today we start at square one by sitting down with a SWCC Master Chief and a Navy SEAL Senior Chief, to learn the fundamentals of Naval Special Warfare. Today, and throughout this series, active duty operators’ names may be changed for security reasons. 00:01:00:07 DF: First of all, I’d like to thank you guys for both taking the time to join us. I know you guys are very busy. If you could just start off and introduce yourself and tell us a little bit about what you do, kind of your title, and then we’ll dig in and find out a little bit more about what you’re doing in terms of the details and stuff like that. So, Jack, I’ll let you go ahead and start. 00:01:16:20 J: How you doing, my name’s Master Chief Jack, and I’m a Special Warfare Combat Craft Crewman, also pronounced SWCC [SPELLS]. I’ve been in the Navy for about 25 years now. I actually started off in the fleet. I was assigned to the USS Nimitz for my first five years of my career, where later, I went through SWCC training with Class 33. 00:01:38:25 DF: Okay, go ahead, Chad. 00:01:39:20 C: Yeah, I’m Senior Chief Chad. I came in the Navy in ’96, went through BUDS in ’97 and have been serving just over 21 years now at Team 3, Team 7, have been in overseas tours. 00:01:53:19 DF: If you could maybe real quickly tell me a little bit about yourself and what brought you to make the decision to become a Special Forces operator, maybe a little bit about your background, that would be great. If you could start, Chad, from the SEAL perspective, that would be great. 00:02:06:00 C: So, I was, I was in college. It was near completion of my degree, which I did complete before I joined the Navy, but I just had an epiphany on a backpacking trip. And you know, I was studying criminal justice getting my bachelor’s degree, realizing that the, the avenues to actually have a career in criminal justice would probably be with the prison system, which means, you know, as you graduate into the prison system and look at the infrastructure of how you promote there, you’re going to be in an office behind a desk. And any selection of career that I chose within my degree was going to get me behind a desk in an office somewhere. So, I just had an epiphany on a backpacking trip and decided that my career needed to change. My mindset needed to change, and I needed to do something that was going to get me out from behind a desk, ultimately speaking. So, I literally came back off that backpacking trip and went into a recruiting office and told the recruiter I’d like to join the Navy. I thought about being a pilot and went into the room where they show you the videos of all the different things you can, the cool things you can do in the Navy, and the first thing he popped in was the SEAL recruiting video. And so, four hours and 23 seconds later, I walked out of his office, and said, “That’s what I want to do.” I grew up kind of in an elite soccer environment. I was pretty good at soccer, played with the best of the best soccer players in Texas, and what was kind of troubling for me is, you know, even guys with some really great talent that could have been world-renowned soccer players just didn’t have the drive. They didn’t have that mindset, that goal to do the best that they could do. They kind of took their talents for granted. So, that drove me. I wasn’t extremely talented soccer player, but I had endurance, and I wanted to be part of an organization where everybody was like-minded. 00:03:53:18 DF: Nice. Jack, if you could maybe give us a little bit about your background, that would be great. 00:03:56:27 J: when I first came in the Navy, I was 17 years old, and I was assigned, I did a 2-year program in the Navy, was going to do a quick two years and get out. I was assigned to the USS Nimitz, and I really took to being a boatswain’s mate. It’s a job in the Navy, you guys are driving the ships, painting the ships, you know, doing all the, all the stuff around there to keep the boat looking good and driving in the right direction, on top of that, operating small boats. Eventually, I decided to give it another couple years there on the ship, and I gained a couple ranks there, got promoted, and I was actually assigned to be Lifeboat Coxswain, eventually a Captain’s Gig Coxswain. Each ship usually has a boat that’s called a Captain’s gig, and you would be responsible for driving the Captain around whenever he hit a foreign port. So, I had a little introduction, had some good mentors. Top of that, I had a Chief who was assigned to Special Boat Unit 12 back in the ‘80s, and he used to always talk about the SWCC thing. You know, I thought, “Wow, if I like driving boats, why not, you know, maybe look at that,” but I wasn’t totally sold yet. 1996, we actually pulled into San Diego, the carrier, and we were told that we were going to do this force protection drill, and I was actually the Duty Lifeboat Coxswain that day. We had an oil boom around us, and we had a gunners mate with a M-14 on the bow, no actual live weapons here or live rounds because it was a drill, but we actually, we had some SBU-12 guys come in, and they came in harassing us … 00:05:25:12 DF: What is SBU-12? 00:05:26:26 J: SB, Special Boat Unit, okay, so precursors to Special Boat teams. In 2002, prior to that, we were known as Special Boat Units versus Special Boat teams. 00:05:35:15 DF: Right, so this is your first exposure to the SWCC. 00:05:37:13 J: Yes, so it was Special Boat Unit 12 at the time, and the operators on some craft came in, they were shooting at us, and they were doing all these drills to kind of harass us to see how the ship security force would react to it. We were helpless as a crew because, you know, they’re coming in with their M-60s, with their 50-cal blanks, just laying us down, and we’ve got one guy who’s hunkered down with M-14, not doing anything other than just sitting there, you know. But I really saw exactly what Chief at the time was talking about, the SB 12. So, later on, as I got off the ship, I decided to put in a package and, and to go through SWCC training and I came in. The SWCC community is actually unique in the fact that all enlisted guys run it. That also interested me, and I wanted to be a part of that. So, I actually, I went through training in 2000 right here, and sure enough, my first command was Special Boat Unit 12. 00:06:30:16 DF: Nice, well, the reason we’re talking to you today is to paint a more accurate picture for the lay person what the SWCC and the SEAL job entails and what it even is. Not everybody is completely familiar with the responsibilities and roles that you guys do. So, Jack, I’ll start with you because the term SWCC is new to a lot of people. If you could just take a minute and kind of describe what your job is and what your responsibilities are, kind of in an overarching way. 00:06:58:04 J: SWCC is also known as a Special Boat operator. Going through SWCC training, you are selected, trained and qualified to run all maritime craft for NSW, Naval Special Warfare, and Special Operations forces. So, each operator is trained with a unique shoot, move, communicate skills all, on craft. SWCC are not limited to conventional maritime craft. They can also operate on, on other civilian vessels if, if need be. 00:07:26:17 DF: I think that’s a good starting point. Chad, if you could go ahead and tell the audience what a SEAL is. 00:07:33:02 C: Okay, so through the spectrum of Spec Operations, you have foreign internal defense, counterterrorism, our primacy, within the SOCOM umbrella is the maritime domain, our main focus for the primacy of the spectrum of Spec Operations is counterterrorism, so that’s basically the focus of our community. 00:07:54:08 DF: So, is it fair to say you guys are, are doing things that are, require maybe more specialized training, or maybe it might be more classified, or is there any really simple distinction between the Special Forces and let’s say the Big Navy? 00:08:07:18 J: In all conventional forces, whether it be Navy, whether it be Army, Air Force, they are streamlined specialized jobs, rates, all kinds of different occupations within those services, whereas Special Operations are limited to specific, direct action, foreign internal defense, Security Force assistance, a few mission sets that all Special Forces under the umbrella of Special Operations command operate within. 00:08:35:13 C: The thing that sets Special Operations apart, other than the missions, is the fact that we have selection. We have a very stringent selection process, so we take regular Navy folks or people off the streets that join the Navy to come into this program, and they go through a very intense selection process…So, for like general Navy terms, you sign up, you pass the ASVAB, you come to the Navy, go to boot camp, get assigned a job, go to that job selection and then go do that job. For us, it’s trained to be equipped to do Special Operations, and it starts with the selection. 00:09:10:29 DF: So, how is the selection process, I guess I’ll ask this to you, Jack, how is the selection process unique in terms compared to the Big Navy? 00:09:19:27 J: To start off, the Navy I would say does not really have a selection process when actually going to each internal occupation, or as we call ratings, within the Navy. So, the, from the very get go, we have preparatory courses, and we have what we call orientation courses to even begin a selection course within Naval Special Warfare specifically. The, the object there is to actually select mentally and physically. We’re looking for individuals that have physical and mental traits that are associated with a Special Operator. And the difference I think between the Navy and Special Forces is the fact that we are actually putting guys under pressure. We are testing the limits of everybody, and we’re going above and beyond to ensure that our Special Forces are ready to go. 00:10:08:09 DF: All right, I think that’s a pretty good distinction. Do you have anything to add to that? 00:10:11:11 C: Within the Naval Special Warfare community, we pick the cream of the crop out of the Navy based off the minimum criteria, you know, the PT standards. For us, it’s the physical standards test. And the other one is the ASVAB. DF: What is the ASVAB? 00:10:24:13 J: It’s the basic test that everybody takes through all services in order to get into the military in general. You have to meet certain requirement of knowledge to be able to even get into the military. 00:10:35:04 C: It’s basic, basic vocabulary, skills, battery kind of test. We have some math in it, our minimum on the ASVAB is 50 to come in. So, that gives us a more quality person screen just to join the pipeline and then come through the selection process, so I think that’s a key aspect to the program. 00:10:54:20 DF: Okay, so after you guys have been selected and brought to the team, maybe if you could, if you could start, Jack, by telling us a little bit about the, the boat life, the SWCC lifestyle or the rating in general or the job, that would be great. 00:11:09:19 J: To begin with, when SWCC operators graduate the basic pipeline of SWCC training, they become SWCC basics. A SWCC basic is your operator that can get on a boat, essentially be a crewman. He can shoot, he can use communications, and he can navigate, and he can maneuver his way around the boat. When he gets assigned to the boat team, he will be embedded or actually attached to a detachment. Once he gets into a detachment, what he’ll be doing is he’ll be assigned for either weapons, communications, navigations. He’ll get assigned a certain cell. That cell becomes a part of a bigger mission if you will or a bigger responsibility within the detachment. So, whenever the detachments get assigned to go conduct a mission, he is responsible for ensuring that his portion of the cell is completed to be a part of the, of the bigger picture if you will. As SWCCs progress within a couple of deployments, they will also look to get further qualifications such as boat captain, also called SWCC Senior. The boat captain is responsible for running his craft and his crew. So, now, not only is he looking for just himself and what he has to do as part of the mission, he’s making sure that his guys in the crew understand and are doing what they need to do as a part of the larger mission. Further on down the road within a few more deployments, possibly three, four, maybe even five deployments, SWCCs will actually attain another qualification called Patrol Officer. And a Patrol Officer qualification is also a SWCC Master, usually a Chief or above, and that Chief is responsible for essentially the overall patrol when going out in the mission. A detachment is usually two boats plus about 8 to 10, 8 to 12 individuals that will go out and conduct missions, and the SWCC Master essentially is assigned to actually work with say his SEAL counterpart, a SEAL Lieutenant (or) Chief that actually runs a SEAL platoon, and normally that makes the larger picture or the larger portion of the mission. 00:13:11:10 DF: Can you just describe a little bit about some of the daily responsibilities, whether it’s leading up to a mission or when you’re on mission. Could you maybe talk a little bit about some of the individual responsibilities, the things you’re doing with your hands when you’re on these boats 00:13:24:16 J: Yeah, definitely. If he’s a weapons cell representative, for example, he’s essentially getting all the detachment’s weapons. That includes pistols, rifles, 50-calibre machine guns, 240 machine guns, Mark 19 grenade launchers, and he’s responsible for actually making sure that they are all in safe working condition and getting them ready to mount all over the boat to make sure that they can go out. If you are a navigator, you will actually be doing chart work, pulling out a chart and doing what we call writing out, plotting courses, doing calculations for navigation on the water to get to certain areas of operation. If you’re a communicator, you will be prepping your radios, getting your radios ready and making sure that they’re tested in the boat prior to going out. The unique thing about SWCC operators, too, is that there’s a big maintenance piece behind the platforms. DF: What do you mean by platforms? 00:14:18:29 J: We call our craft platforms. 00:14:20:24 J: Everybody’s responsible for making sure their portions of the, of the boat systems actually work, are up and running in order to get there. At the end of the day, the people are what make the mission happen, but without the boats, we’re not going to get from point A to point B, so everybody has to make sure their systems on that boat itself are ready to go. 00:14:38:12 DF: Nice, I think that paints a pretty accurate picture. So, maybe I’ll just summarize real briefly. You’re part of the team that will put the SEALs where they need to be and maintain the equipment that gets them there. Chad, maybe you could spend a little bit of time in describing what a SEAL is and what they do in a little bit more detail like Jack did. 00:14:56:29 C: Okay, So, upon graduation from SEAL qualification training, the guys check into a SEAL team. The cycle of the SEAL team is in four six-month blocks, so it’s a two-year cycle. The first six months at a SEAL team, you’ll go through individual PRODEV, professional development. When a member comes to a SEAL team, he gets assigned to a platoon, and within that platoon, the platoon Chief, will assign that guy a role, whether he’s the air rep, he’s the dive rep, he’s the engineering rep. We’re talking parachutes, we’re talking, you know, the Mark 5 dive rigs. So, he’ll get assigned a department within the platoon, but then along with the qualifications that are necessary for a SEAL platoon to deploy and go overseas and be ready to go overseas, they’ll be specific skillsets that we’ll need. We’ll need breachers, we’ll need snipers, we’ll need, free-fall [parachuting] specialists. So, we’ll have these skillsets that are all necessary, and during that professional development cycle, that new SEAL will get assigned a job, and his skills will be laid out to him based on the requirements of the platoon. The platoon construct is also important because you have different aspects of experience and qualifications already, and the new guys coming in will have a mentor in some capacity, whether it’s, joint tactical air controller or the sniper, they’ll have a senior guy that’ll become the mentor for, for those skillsets. So, that’s the pro dev cycle, which leads us into unit level training. So, within a platoon construct, you have about two to three platoons underneath a troop, and there’s about three troops at a team. 00:16:27:19 DF: Could you maybe walk through just the numbers of people in those areas? 00:16:30:27 C: Sure, so we’re roughly talking18 guys per platoon, you know, 50 to 55 guys per troop, and then three troops at a team. Along with that, you also have some support staff at the team, you know. We can’t function without support staff. You have our ITs, we have our engineering reps that, that are the experts for fixing boats and motors. So, every construct of a team has the support staff to essentially everything that the platoon needs to get them overseas and continue operating overseas. That’s the backside support or combat service support as we call it. So, that’s kind of the basic construct of a SEAL team. Like I said, our core focus is typically counterterrorism, so within that we have three basic blocks of training. You have maritime operations, which encompasses over the beach, we have diving, then you have close quarters combat, then we have land warfare training. DF: What was that part? 00:17:26:20 C: Land warfare training, so land warfare is our basic open terrain, shoot, move, communicate block of training, probably the most rigorous, hardest block of training from the physical standpoint. So they really push the limits out there on everything we need to be able to go conduct a mission in open terrain to take down a complex or a building. We’ll have role players that provide a lot of positive and negative feedback for us to train to the hardest level possible to get us ready to go overseas. So, that’s the basic three building blocks of training that we go through during unit level training. So, once we get through unit level training, we start task group integration training, which now we get all of our EOD components, and we have more work with our SWCC counterparts, and we’re getting ready for deployment. 00:18:14:25 DF: So, you’re talking about interfacing with other parts of the Navy? 00:18:17:06 C: So, our team becomes a task group once we get through our unit level training. We have all the counterparts that we’re going to be deploying with overseas starting to work together and integrate up to battle staff training, running a full mission profile from, from tasking from a higher authority, and the team is tasked with a series of mission sets, and we divide and conquer this through, it’s called a final battle problem basically. That’s kind of our final test that we’re ready to deploy as a team. 00:18:50:28 DF: Well, that’s a lot of training. It seems like it doesn’t really stop for you guys, which is a good thing. So, as SEALs are kind of progressing through this training pathway, the SWCC group is also doing the same thing. At what point do you start co-training or training together? Maybe you could answer that, Jack. 00:19:11:01 J: Yes, once we finish our, our work up, and I’ll have to say that the professional development phase, the unit level training phase, and until we get to the, building that task group level is usually the same. Once we finish what we call our final battle problem as well for the SWCC side of the house, we then will chop over if you will to the SEAL team or the Naval Special Warfare Task group. We may be preparing to go to one area of the world, so what we’ll concentrate on is focusing on those mission set that applies to there. So, if it is jumping into a boat or craft in the water all the team, then that’s exactly what we’ll do. 00:19:52:16 DF: So, whenever you guys are preparing for a deployment physically, how close are, are the SEAL teams and the SWCC boat crews? Are you housed together, are you guys kind of, what’s the camaraderie like, or are you guys separated and then kind of brought together just for training? Can you maybe talk to that a little bit, Chad? 00:20:12:11 C: Well, I think it’s come a long way, that’s for sure. So, we, you know, in the history of SEAL and SWCC, we’re now merged pretty closely. That wasn’t the case when I first came in, so I think from a camaraderie standpoint, there’s, there’s mutual respect there, but, so, yeah, typically, it depends on where we’re deployed and what kind of space we have. Like I can just allude to my first deployment. We were on a Naval ship deployed as a contingency package, like if something happened in the world, and we’re at sea with the ship, then…we have a package there that can action it and where we’re co-located and co-berthed with our SWCC buddies, you know, we all share the same berthing. So, we have a lot of cross-pollination, and it’s actually really healthy because like our, our guys work, they, our boat guys work not just for the 8-hour, 12-hour mission that we’re on. They work for about four to six hours before, they get their boats ready to put in the water, and for about four to six hours afterwards, so any way we can help with that workload gets them to bed sooner, and we’re all better for it. 00:21:15:06 DF: So, maybe you guys could both answer this. What percentage of time is spent on mission as a, as a SEAL and a SWCC operator versus prep, training, continued education and stuff like that? Jack, maybe you can start. 00:21:32:10 J: I would say dependent on what mission we’re talking about. But, when we were doing the maritime intervention operations, we were boarding Iraqi ships for, you know, smugglers for oil, for different types of contraband. That was a nightly thing that was happening every night. I would say the mission there was happening six, seven days a week of constant work and trying to figure out how to rotate both SEAL platoons and the boat detachments so that you can have blue and gold if you will or like an A and B crew. So, I guess it depends where you’re at. 00:22:05:12 C: It depends on whether or not you have the golden deployment. The golden deployment is you’re operating every night. That’s what we want. 00:22:10:29 DF: That’s funny cause the first thing I think is the golden deployment, you guys are just hanging out on lawn chairs. 00:22:15:03 C: No, the golden deployment is where we’re working every day. You know, work is what we want to do that’s why we train hard… 00:22:20:24 J: And I will concur with that. That’s really what we’re looking for. We’re looking for constant work all the time, whether it happens or doesn’t happen, it’s just a matter of where you’re deployed to. 00:22:29:13 C: Yeah, it’s, the golden deployment would be working every night, five, six nights a week at a minimum, or you go two weeks of every night and then get a 72-hour period off, but ideally, we want a 50/50 ratio on the deployment of work and, and not missions. You know, we’re still doing work. We’re doing prep work, we’re doing all that stuff, but when it comes to a mission, we want to be on mission, so it depends, it depends on perspective and deployment location as well. So, yeah, I would say 10 to 15% on, on average would be probably accurate. 00:22:59:27 DF: Nice, so, Jack, if you can for a moment. Can you spend a little bit of time describing the primary vessel, the primary boat that, that you guys are working on? Maybe not everyone has seen pictures or knows the capacity or what this thing can do. Maybe from an elementary standpoint, that would be a great place to get a little bit more information. 00:23:18:03 J: So, within the Naval Special Warfare inventory of all our craft, there are different types of craft. You got a combatant craft assault, about 40, 40-foot long, primary mission, ship takedowns or boarding vessels, but you can also do insert-extract of all Special Operations Forces, and for us, primarily, our brothers, the SEALS. I think anything you can think of when it comes to direct action, when it comes to… 00:23:44:28 DF: What do you mean by direct action? 00:23:46:07 J: Going out and assaulting the target, going out and specifically going after a specific target with those craft, that’s essentially taking an assault element with a boat crew, going and taking down a vessel. That means putting climbers on board, that could mean helicopters coming in, guys fast roping at the same time, all for one mission, and that’s to take down that vessel itself, right. The SWCC side of it, what we’d be doing is essentially, initially, you know, send security, and then once all we have all assaulters on board, they’re just standing by and protecting the area surrounding the target that we’ve just secured or respond in any contingencies that may have happened on board. That’s our primary mission, and that’s what the combatant craft assault would look like. You also have the combatant craft medium. It’s a 62-foot long boat roughly, and its mission is to basically penetrate areas, go a little farther than the combat craft assault. It has longer legs on it. What I mean by longer legs is it can travel longer distances, which means that you can take an assault force, you can take different boats that will fit on the craft itself in order to insert guys, get them off the boat so they can extend their legs, and they will go in and conduct the missions. The idea isn’t to really go out under the cover of darkness necessarily all the time to, to go look for those targets that I mentioned, but it’s also to conduct clandestine operations so where we do things undetected if you will, and that’s a primary thing. We do have what we call the combat craft heavy as well, or Sea Lion, and the Sea Lion is designed to do the same thing. It’s about 70 to 70-foot long, and it’s designed to do just that, remain undetected and remain just kind of low key. We do have the Special Operations craft Riverine located down in Special Boat Team 22. Now, that one is probably one of the mostly wide-known boats that we have in inventory because you may have seen them in movies such as Act of Valor… DF: And this kind of what the “Fast Boat” is you’re talking about? 00:25:57:29 J: Fast boat yeah, it’s about 30, 36-feet long, and it actually operates in the rivers. And these are heavily gunned or heavily armed boats that can operate in the rivers and include the GAU or the Mini-Gun, and that Mini-Gun can just spit up thousands of rounds on a target if, if it needs to, you know, to protect itself or to protect any units that it’s extracting or inserting. 00:26:21:20 DF: So, there’s a variety of different craft. Are your teams or you guys responsible for maintaining these motors on all these boats? I’m sure that this kind of probably a bigger part of the job than people might realize. 00:26:34:13 J: Absolutely, so each of these, each of these craft to include the combatant craft assault, I’d say they are using high-performance engines and to maintain them, you know, you’re looking at precise maintenance that has to be conducted on each one. They, they are a part of a larger craft, obviously, which has different various systems on it. Some of these systems on the boat itself, whether it be the electrical, whether it be any communications, they become part of the more technical package, and, you know, we’re looking for those guys that can actually be mechanically inclined to fix these high-performance engines on top of being able to operate electrical and communications and electronic type of equipment as well. It’s important that SWCC operators have the ability to do that. 00:27:20:17 DF: Chad, maybe you could talk a little bit about some of the, I guess tools and techniques that SEALs use on a day-to-day basis. Now, obviously, you guys are capable of doing a wide range of tasks or missions, but maybe to be the kind of counter voice to Jack’s environment as a boat operator, maybe you can paint a picture of the typical SEAL operation and kind of gear or outfit so to speak. 00:27:47:11 C: So every SEAL operator is issued gear to be able to do that job, and it ranges from, you know, socks to uniforms to belts to the heavy equipment that we need to use, body armor, helmet, everything else. So, within, within our clothing if you will, we’re outfitted up to probably about $11,000 worth of gear, you know, to include all environments from hot and dry to cold and wet. It’s full spectrum operations, so we’re outfitted pretty well in that department. When it comes to equipment, weapons, communications, everything else, each platoon will have its own inventory of weapons. And within the weapons inventory, you’ll have specific weapons for the snipers, you’ll have the general weapon for all SEALs, which is the M-4, and then, then you have automatic weapons, gunners that’ll carry the bigger guns like the Mark 48 on a, you know, automatic or assault rifle. You know, we have a very specific radio, handheld, and it’s generally about the bulk of how we are loaded out. We have our own, our own little boat, CRRC, combat rubber rating craft. You’ll see them on a lot of movies as well, just a, you know, a little rubber boat with about a 55-horse power engine on it, which we can also rig up, double stacked to jump out of an airplane with 00:29:07:24 DF: So, is there any gear so to speak specifically that you’re personally responsible for, or is there someone’s sole responsibility to maintain weaponry, or does that change when you’re deployed. 00:29:20:15 C: No, it’s pretty standard. We’ll have our armory, which contains all of our guns, and all of the weapons are stored in there so that the, the ordinance rep can do monthly inventories and have accountability for all, it’s all very sensitive equipment, along with our communications. So, it’s not like I’m assigned my M-4, and I keep it my whole career. It’s assigned to me while I’m at that team so to speak, and you can kind of tweak it out according to whether or not, you know, whether you want a specific set on there, whether it’s, an aim point site or a site that’s actually got magnification on it. So, yeah, you can tweak it according to what’s in the inventory for the platoon, but it’s, when you leave that platoon, that gun stays with the platoon, so it’s only your gun for that time period. As far as individual equipment we’re issued, you know, body armor, helmet and everything that kind of falls under our person, but when it comes to the bigger equipment like the boats, the motors, coms and all that stuff, that falls within a department and stays within that department of the team. 00:30:20:00 C: I just want to make a quick note about how we train, right, before we deploy, I think a key note of how we train is we train to failure, right. So, we constantly in training push ourselves to the limits of failure, right, cause we learn best when we make mistakes. And so, that aspect of how we train is what makes us really good because when we have, once we get on deployment, and we have a mission, and it actually seems very easy in a lot of ways cause, cause we’re trained to that failure point, and it just makes us sharper. It hones those edges to be exact DF: Cause you’re training so hard. 00:30:56:09 C: Cause not only are we training to failure, but we’re doing it night after night in training. So, if we do get overseas, and we get tasked with a mission that’s 12 hours away, we’ve already trained to that, and the framework for that mission, it’s just like we’ve trained, so I think that’s an important aspect of the mission itself. It makes it a lot easier. 00:31:17:26 C: But from a day-to-day, you know, we’re always mission ready on deployment, we’re ready. The reality is we get a mission tasking, the first thing I identify is what assets we need. You know, we need boats, we need, and that brings everybody into play that we need to do this mission. So, we identify from Big Navy across the board what we need to complete this mission. 00:31:39:13 DF: So, you guys could be coming in on the water, you could be jumping out of the plane across the land, hit the target, and then it could be any number of ways to get back out. 00:31:49:27 C: So, our insertion could be, you know, the boats jump out, get them ready, we jump, jump into the water, the boats pick us up, and then that’s our insert, and that’s an airplane, that’s hours of rigging the boats up, you know, to be able to put parachutes on them. I mean that’s a lot of work before we even get to, to jumping out of the airplane. There’s, that’s hours and hours and hours of work. And then, you know, kind of the easy part is the fall out of the air. I mean falling to the ground with something to slow you down a little bit so you don’t splat. That’s kind of the easy part although there’s a lot of planning and safety considerations. And then, and then these guys, you know, they rock it on the navigation. We’re passengers at this point, and they’re taking care of our security, they’re taking care of getting us there, the SWCC side of the house, our brothers there, and then they get us through the objective, whether it’s now we’re getting out of the boats and into the water to swim and touch land, or maybe we’re, you know, you know, throwing something up the side of a ship to climb up and take over the vessel. 00:32:51:07 DF: What responsibilities do you guys have maybe to protect members of the other, the other parts of this machine if you will? 00:32:59:06 C: Like I said, it’s about how you work as a team, you know. I think when it boils down to, when you’re that mission focused, we’re talking all the way back from the guy that’s typing up an email to send out a notification, and everybody is synchronized. Everybody’s working together because the most important thing is that we get this mission complete. When you’re working at that level, everybody’s pitching in. Every single person is helping in one way or another, pick up slack where it needs to be done, and that’s the environment that we actually all strive to get to. We call it getting to the X. We’re all, we all have input and energy…to get to the mission complete, mission success. You know, mission failure is not an option. You hear all these terms, but that’s the mentality. That’s the mentality of all the training from day one all the way through our careers. That’s what we’re focused on, and it’s both, in both our, our ethos, you know, the SEAL and SWCC ethos. It’s all, that’s, that’s what all that means, is we’re all working together for mission success. 00:34:03:11 J: I would say to, to kind of piggyback on that cause they do have, I think there are situations where they’re definitely looking out for us, and they’re definitely taking care of us. I think the ship takedown or the maritime interdiction operations is a great example. You know, we get them there safely, get them on the boat so they can take down the ship or craft or whatever it is, and, you know, I’ve been in a couple scenarios to where, hey, you’re getting a call from the helicopter. We have SEAL snipers in the helicopter. “Hey, look in this direction. You have some vessels coming your way right now. You may want, you know, take a look at that.” And something we may not see based on our look angle from we’re sitting a little lower, they’re a little higher, absolutely covering our six if you will and letting us go respond to it. I think there are parts of the mission where it’s just by nature, it’s what we do is we look out for each other. 00:34:52:08 DF: If you were to have the ear of a kid who wants to maybe become a Special Forces operator, what would you tell them in terms of what they should expect, or what pieces of advice maybe would you give them? 00:35:06:01 J: I would say that you would have to, for one, I think what you imagine your friend as a brother, you kind of, the good qualities that comes with that with knowing, I mean if you actually have a brother, right, if you actually have a best friend, knowing what qualities are good in that and surrounding yourself with nothing but those types of guys that you know will have your back, that you know will, will go through the hard times with you, the good times with you, they’ll do everything with you. I think that’s an important aspect of who you’re getting involved with. I think the community itself, from what I’ve seen, it is exactly that. The individuals that you go through training with, the individuals that you end up being assigned with in a boat detachment, or in his part, I’m sure a SEAL platoon, right, are those guys that you can go through bad times and good times with. There’s many times where I found myself cold, wet like we all do, cold, wet and hurting on the boats per say. They can actually, the boats can be unforgiving at times. You know, I’ve been in 12-foot seas, and it doesn’t sound like a whole lot, but when you’re traveling, you know, 30 knots over 12-foot seas at night with night vision on, body armor on, the hits you take, the pain you take sometimes could be a little overwhelming. But at the end of the day, when you come down, and you take a hit, you come off that wave, being able to look at the guy next to you and just smile and laugh about it, knowing that you’re all together, you’re all doing the same thing together is what it’s about. By the way, that’s even before you get to the mission, you know, you run into that type of stuff, knowing that you still have hours and hours of time ahead of you. Those are the kinds of guys that, that make this job worth it. 00:36:47:21 DF: And Chad, how about from you from the SEAL perspective, what kinds of words of wisdom would you, would you give to a person who’s looking to have a career like this? 00:36:54:13 C: Well, I just want to kind of talk to the, and you can edit this if you want to, but the whole podcast thing. You know, when we came in back in, I joined the Navy in ’96, and the Internet didn’t hit until like 2003, and there was nothing. I mean we went through training, and there was zero other than word of mouth from, from here to there. So, there’s a lot of information out there on the, you know, Naval Special Warfare pipeline, and I think in a lot of ways, it kind of sets people up for failure cause you come in with false expectations, so that would be my biggest piece of advice, is don’t come in with expectations. Expect it to be hard, expect it to push you beyond what you ever thought you would ever expect, and I think you’ll do a lot better in that aspect, but if you try and game the system, the system will crush you. I’m just talking about the normal training pipeline. And then there’s the guys that you want to be mentored by. And you want to find that guy, and you’ll find him very quickly in the platoon. He’s probably going to be your LPO, like your leading, your leading enlisted guy below the Chief, right, or your fire team leader. But make sure that’s the guy that you want to be, become, and you’ll have good examples of that through training, through, you know, first phase, second phase and third phase and then the SQT, Qualification Training. So, pick the guy that you want to be, and become that guy, and make sure it’s the guy that’s going to take you to the top and not to the bottom, so that would be my biggest piece of advice, and there’s plenty of, of the right guys to choose from in that community. 00:38:23:22 DF: Well, thank you guys for giving us a lot of great words of wisdom, a lot of knowledge, a lot of information, and thanks again for taking the time to do that for us. 00:38:33:24 DF: Find out more at SEALSWCC.com and join us again for the next NSW podcast.
Rank #1: The Lone Survivor Foundation - Interview with Marcus Luttrell.. In this episode David interviews Marcus Lattrell about the Lone Survivor Foundation and the powerful impact it’s having on veteran’s and their families. David talks to some of the committed members of the LSF team who commit their lives to helping others. Don’t miss this great show on a charity that truly makes a difference. HOOYAHFrom the Site: http://lonesurvivorfoundation.org/about-us/“The intent was to bring the wounded service members into the same type of environment that healed Marcus. A place of solitude and beauty, where there was a close-knit and understanding support system. A place where the service members and their families could heal together as they all worked through the consequences of war. The Foundation is dedicated to honoring and remembering American service members by providing unique educational, rehabilitation, recovery, and wellness opportunities to U.S. Armed Forces members and their families. - See more at: http://lonesurvivorfoundation.org/about-us/#sthash.3B6XSygd.dpuf”Top Motivational Speaker and Navy SEAL, David Rutherford ignites audiences with his high energy, no nonsense approach to motivating people to succeed in any environment imaginable. As a top Behavioral Training Specialist and Author, David motives people from all walks of life with his motivational philosophy called Froglogic. Derived from 20 years of personal exploration into the human condition David combines his incredible journey with 70 plus years of Navy SEAL operational, training and elite lifestyle performance successes. His masterful ability to inspire enables individuals and teams to forge their Self-Confidence and commit to living a TEAM LIFE.
Rank #2: Trim the Fat - Get rid of unnecessary obstacles in your life. In this high energy episode, Navy SEAL David Rutherford helps people get rid of unnecessary obstacles in their lives. He outlines how individuals and teams can create a clear plan to erase excuses, focus training, and commit to living the Team Life. Don't miss it. HOOYAHTop Motivational Speaker and Navy SEAL, David Rutherford ignites audiences with his high energy, no nonsense approach to motivating people to succeed in any environment imaginable. As a top Behavioral Training Specialist and Author, David motives people from all walks of life with his motivational philosophy called Froglogic. Derived from 20 years of personal exploration into the human condition David combines his incredible journey with 70 plus years of Navy SEAL operational, training and elite lifestyle performance successes. His masterful ability to inspire enables individuals and teams to forge their Self-Confidence and commit to living a TEAM LIFE.