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Home»Defense»How to Balance Preparing for Special Operations with Playing a Sport
Defense

How to Balance Preparing for Special Operations with Playing a Sport

Tim HuntBy Tim HuntJune 25, 20254 Mins Read
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How to Balance Preparing for Special Operations with Playing a Sport

If you are a competitive athlete considering adding a Special Operations prep program to your routine, it’s important to approach this challenge with both your personal goals and your responsibility as a team member in mind.

As a coach, my first piece of advice is simple: Be a good team player. Your team counts on each person to be at their best, and your focus during the competitive season should be on performing for your sport. However, that does not limit your ability to work on techniques and other skills to help you with your future goal.

My biggest advice is not to rush into the military or special operations selection process, just because you’ve finished school. Join when you’re ready, both physically and mentally.

Here is a question from a track athlete in his senior year of college:

Stew, what recommendations do you have for implementing my spec ops training as an athlete in collegiate track in my senior year? I plan to join and want to be prepared after graduation. Thanks, Tom

Tom, you have some options, but your priority is to your team, especially during the season. Maintain your focus on track workouts, recovery and all responsibilities that help you contribute to your team’s success. These will continue with your special operations training. If you want to incorporate some elements of spec ops preparation, consider focusing on technique rather than intensity.

For example, use the cooldown period after practice to work on swimming techniques, treading water and pool skills. Getting in the pool is an excellent opportunity for a cooldown and an easy way to focus on techniques, without anything too hard-core. Emphasize good form and efficiency in the water rather than pushing yourself to exhaustion. This approach will help you develop foundational skills without compromising your recovery or risking overtraining.

Read Next: The Do’s and Don’ts for Training Safely in Extreme Heat

During the Summer (Preseason)

The preseason offers more flexibility, but even then, your top priority should be your track performance. During this time, you can gradually mix in some of the spec ops workouts, especially those that complement your track training and don’t interfere with your primary sport. Work on swimming conditioning, and you may find it helpful for your overall cardio performance. Higher repetitions of calisthenics will also help improve muscle stamina. Both can enhance your running performance. Listen to your body and communicate with your coaches about your workload, ensuring you’re not sacrificing your performance or risking injury.

Postseason Focus

Since this is your last track season, my advice is to lay off running and get into the weight room and swimming pool. These will likely be your primary focus immediately after track. Once your track season ends, that is the ideal time to shift your focus more directly toward spec ops preparation. Use this period to de-load the running and address your weaknesses, diving deeper into the specific demands of the prep program. Without the daily demands of collegiate track, you can increase the frequency and intensity of spec ops training while allowing proper rest and recovery.

Be patient and do not put yourself on a timetable that requires you to be spec ops-ready immediately after you graduate or finish your collegiate sports. Take several months, if needed, to prepare for your spec ops testing and selection solely, so you do not have to compete with other activities. Focus on weaknesses year-round, but do less during the season, working only on technique skills instead of high-intensity effort. With this approach, you’ll not only perform your best in your sport but also set yourself up for success in future pursuits such as spec ops training.

Check out more articles in the Military.com Fitness Section on spec ops training progressions, fitness testing, strength training and tactical fitness periodization cycles that will help you understand the importance of getting “good at everything” for the tactical professions.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

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