Todays PT was conducted under time restraint at the beach next to campus.  PT was conducted in LSA boots and shorts with a 40 Lb ruck with 1 Liter of water in a bladder.  The workout was designed to simulate a coastal search and rescue mission tasking beginning at 1040 and with a 1200 hard bingo time.  Bingo is a term in the military to describe the bug out moment when you have just enough fuel or time to return to base.  PT began at 1040 in the parking lot with a continuous jog to the base of the big dune by the pine tree stand.  Upon reaching the grove a 75 pound log was used for 3 sets of 12 squats and 5 4-count lunges at moderate intensity to simulate a more challenging insertion route.  After a short recovery period I climbed the big dune for time (3:23) and completed 5 burpees on the summit for good measure.  Navigating the back side of the dune was fairly easy, so the focus was on keeping a solid upright responsive stance counting large logs and making notes on their location to simulate SAR procedure.  Once on the beach rucked along stopping at each moderate to large log to complete a 1 squat by 4 flip complex per log, the intention being to simulate the search process.  Once I reached the log patch I dropped my ruck and carried the largest logs into the water for the tide to take.  Cycling logs will be beneficial since the wind and waves leave tons of wood up and down the shore, so getting new ones will increase the variability.  Once the logs had been cleared, completed 5 surfzone sprints and an ab complex of 2×25 V-Ups and Supermans.  At this point I rucked back up and seeing that I had 20 minutes to bingo wheels in the well, I decided to try and get from the surf zone to the parking lot in under 10 minutes (very doable).  You don’t always find a survivor on a search mission, but occasionally some hot intel will come into the command center and they  may pull you to search another zone.  Gear was stripped and wheels were in the well by 1156.


Designing workouts to simulate the model demands of your sport, job, lifestyle is an important component of any training program.  It keeps you as an athlete actively involved in the training process and often helps break up the monotony of year round programing.  “Train like you fight” has become a well known military expression meaning if your job would normally require you to move great distances with added weight on your person, or in austere conditions then you will be better prepared for the “trauma” or real life operations if you stimulate them to a degree in advance.  It also serves to show the athlete a direct reflection of the work they have been investing in training, and shows them how it is helping.  While I was attending VBSS School our instructors used to talk a lot about the power of positive thinking and visualisation.  They would tell us to picture ourselves on the RHIB during the tactical maneuver, to think about climbing the ladder quickly without missing a rung, to picture each round hitting directly where you tell it.  Do this before every mission gentleman, and your mind and body will be primed to preform they would tell us.  Perhaps in a later post I will provide the science behind those types of statements, but purely using “jock logic” I can say from personal experience it worked for me.  I still use this trick all the time when it comes to taking tests, or executing workouts.  By walking myself through the procedure, identifying potential hazards and challenges, and visualizing a positive outcome I am able to reduce stress within the actual evolution.  As I said, this is a vast topic and reaches away from exercise physiology and reaches into the head shrinker side of the house, so I wont even try and explain how this works but I promise to try and write about it later when I have had a chance to reach out to experts.