As a Wanderer, I can’t always explain the places I feel drawn to.
Every place has it’s own unique draw. People, events, history, language, culture, adventure.
More powerful than any other factor, however, is simply the need to go. There’s something about me that’s wired differently than most people. I like to think that it’s the same short circuit that drove men like Columbus, Cook, Shackleton, and others. It’s the need to go somewhere simply because it’s there.
Georgia has really only been on my radar for a couple months. And in that time, my desire to go has grown from just a pit stop on an around the world trip, to wanting to move there, for at least a year. The more I learned about this amazing country, the more I yearned to go for rational reasons, not just a yearning to travel.
A former Soviet republic, sandwiched between Russia and Turkey, Georgia is one of the most unique places on Earth, in many ways.
The weather is perfect. From a standard Mediterranean climate along the black sea, season snowfall up in the Caucasus Mountains, and basically nice weather all year. Perfect sailing weather every day? Kind of hard to beat that.
In Bat’umi, a coastal town just north of the Turkish border, a brand new year-round indoor ice rink was recently built. Even better, it’s immediately adjacent to the public marina.
Georgia also has an incredibly fascinating history. It’s location has made it a critical connecting point for trade and transit from Europe to Asia. This location also makes it a vitally strategic military location, especially with it’s access to the Black Sea and the Med.
Georgia is also a religious crossroad. It was one of the earliest regions to be converted to Orthodox Christianity, and is literally THE transition point geographically between the predominantly Muslim and Christian parts of the modern world.
Then there are the Georgian people. I have yet to read a single blog post or news article in any way talking negatively about the Georgians as a populace. Many consider them to be the most hospitable group of people on the planet.
Georgia makes sense economically. With a cost of living about 1/10th of the United States, it’s only slightly more expensive to live than Thailand, but with far better weather (I severely dislike heat and humidity). Foreigners from a number of industrialized nations are given visa-free entry for up to a year at a time. That includes starting businesses, working a regular job, buying property… All with no visa necessary. I’m sure this is to encourage private investment in the country, and thousands are doing so, and I plan to join them.
Let’s talk language. Georgian is one of the oldest continuously spoken and written languages on the planet, and it unlike any other language still spoken. It has no resemblance to Russian or Arabic, as might be expected. The script shown here, which is still used today, dates to the 13th century, and is an evolved version of an earlier script from the 5th century. The spoken language became distinct roughly 1000 BC. Yes, we’re talking about a distinct spoken language, still in use, that is nearly 3,000 years old.
An incredible history, proud culture, fascinating language, abundant economic opportunity, perfect sailing weather, low cost of living, beautiful scenery, stable government, developing infrastructure, stable non-euro currency, well funded banking system, 360-day visa free entry, beautiful women…I could go on and on. What is there not to love about such a place?
It’s odd for me to me to still be this excited about a destination after two months. That tells me my logical reasons for going are in sync with my natural, inner Wanderer reason for wanting to go.
I have no delusions of finding eternal love and happiness in Georgia. And perhaps I’ll only be there for six months, I have no idea. But by all measures, it’s a place worth checking out, for numerous reasons. If I discover when I get there that it truly is all that it’s cracked up to be, I’m going to be hard pressed to not just stay and call it home.
For me, running a business while traveling the world is the ultimate lifestyle design goal. Trying to create a business that will run itself and let me be disconnected is another story entirely.
If you have similar objectives in your life and career, then you’ve probably read various books and blogs that address the subject. The vast majority of the advice out there about becoming a globe trotting expat will tell you to do one of the following:
- Start a local business where you can be an absentee owner.
- Create an automated online business.
- Move your professional services business into a virtual environment.
If you’ve followed my story at all, you’ll know that I went with #3, then started creating #2, which is largely automated now and requires only a few hours each business day for me to manage, which is fine by me.
There is one thing that all the books and blogs miss, however. And in reality, it’s the one thing that provides the EASIEST method for living the dream of being abroad, yet still making your money from your home country, which is usually the objective for many people. As the saying goes, “earn dollars or euros, spend baht or pesos”. It’s called currency arbitrage.
For many of us, the real dream is to either be filthy rich and not have to work at all, or to have a business that is so heavily automated that is just prints money for us and we only have to work a couple hours per week. This idea, popularized in pop culture by Tim Ferriss and his book, The Four Hour Workweek, is fairly grandiose, and beyond the reach of most of us mere mortals.
However, living abroad, in someplace awesome, and still working is a fairly achievable dream. Over 4 million Americans live and work abroad, and hundreds of thousands do so working online part-time. I’ve reached a point where I can actually do that, and have made the trips overseas to test it, and it works.
But what if you don’t have passive income sources set up yet? What if you lack the tech skills to run something online? Is there another option?
Well, yes there is. There is one incredibly overlooked profession that lends itself very, very well to the expat/permanent traveler lifestyle. It requires working full time, 40 hours per week, and staying in one spot during the work week, if not weeks or months on end. For an American, Canadien, Australian, or anybody else from a country that has 90-day visa-free tourist stay privileges in many countries, this is a great way to use that 3 months, and just bounce from country to country.
What’s this magic profession that I’m talking about? Sales.
Yep, good ol’ fashioned professional selling. Selling what? Doesn’t really matter. Anything that is traditionally sold for commission, over the phone, and has either a high transaction value (to earn large commissions) or a high repeat order frequency (to generate repeat commissions).
Professional salespeople (and sales support staff) that work entirely by telephone exist in numerous industries. While some products are traditionally sold face to face (such as cars), there are numerous products that are not necessarily sold face to face (such as manufacturer’s OEM parts that go into those cars). I’m not going to try making an exhaustive list of products and services that can be sold over the phone, but here are just a few random examples:
- Computer systems
- Web design, programming, and SEO
- Graphic design
- Communications services (telephone, cable, internet)
- Print & mail services
- Industrial equipment and services
- Commodities (oil, grain, metals, etc).
- Accounting, tax, bookkeeping services
- Network marketing programs (lotions, potions, & pills!)
I’m sure there are a billion more. The point is that if your job is to cold call all day, make appointments for face to face salespeople, answer pre- or post-sales questions for customers, close sales yourself over the phone and by email…then there is absolutely no reason for your job to be constrained at one location.
Even if you work for another company full time, if your job is literally to sit at the same desk all day and never leave it, doing sales related activities of any sort, then there is no reason you can’t do the same job sitting in a chair at a desk 10,000 miles away. Technology: It loves you, so love it.
Negotiating a remote work arrangement with your employer may sound hard, but it’s actually not. Simply come up with an excuse to work from home one day a week, then after a while make it two days, then five. Your boss can put somebody else in your desk, saving money on having to rent more office space or buy new furniture when expanding. Once you’re working from home, you can just take off, with or without anybody knowing. If you work from home in the U.S., try running off to Toronto, Montreal, or Vancouver Canada for a week and work from a hotel room.
With powerful laptops, good quality VOIP phones, and high speed internet pretty much everywhere, if you have a phone-based sales or sales support type job, you can literally work from anywhere. If your income is derived from closing sales over the phone, or you’re a professional services provider where most of your clients are people you never meet face to face, you can do this, too.
Bankruptcy, divorce, drugs, foreclosure, mentally questionable, can’t jump or spin, graduate school dropout twice over, multiple business failures, extensive time living in cars, lackluster military career, exhaustive indecision problems, 50 pounds overweight, publisher rejections, crappy credit score, essentially unemployable because of lengthy self-employment history, sub-540 shooting scores, no children yet at 34, etc., etc.
By many measures of modern society, I have been a failure for most of my life. In fact, for the things that are actually of most importance to me personally, such as family, I consider myself a horrible failure.
The interesting thing about that, however, is that the vast majority of successful people throughout history have been dismal failures, too. They have been failures before, after, and during the successes for which they are most known.
Dan Kennedy, the “millionaire maker” marketing guru that has generated billions of dollars in sales for his clients, and a guru that I follow closely, has been divorced three times, bankrupt one, and at one point had a serious drinking problem.
Personal self-help guru Tony Robbins has been divorced, had a child out of wedlock, and other personal problems.
One of my best friends and a person that I look up to in a myriad of ways has been dealing with financial difficulties the past couple years.
A highly successful international ladies singles skater that I know has basically had her skating career fall to pieces in the past year. She’s arguably one of the top couple dozen technically skilled ladies figure skaters in the history of the sport, but has taken a lot of heat from the skating community in the past year for some personal decisions, and is most likely on her last year as a competitive skater (much to the detriment of her country’s chances for a medal in Sochi, in my opinion).
In my tax world, famous examples include legendary singer Willie Nelson, who paid the IRS millions of dollars in back taxes in the early 90′s, and actor Wesley Snipes, who is currently halfway through a 3-year prison term on Federal tax evasion convictions.
I’m sure that if I took the time to do so, I could come up with dozens of examples of famous people that are highly successful in one arena, but dismal and embarrassing failures in other areas of their lives. I don’t watch TV and don’t track celebrity gossip, but what I do occasionally see indicates that the rich and famous are awash in failure.
The reality is that there is no success without taking risks, and taking risks implies a high degree of potential for failure. All of us have finite time and resources, and more often than not there is an opportunity cost to doing one thing instead of another. For example, my recent decision to take up sailing terminates my competitive shooting career (although it was effectively already over).
I have operated a number of businesses in my life — I am the shining definition of a serial entrepreneur. Some of those businesses have temporarily paid the rent, but most of them were failures. My most successful business ever is the one I’m currently in, and my goals for that business are even far greater than where things currently are. Expanding the company means taking on additional risk.
Wherever there are goals and dreams, wherever there is money or love to be made or lost, there is potential for failure. Failure is a very real danger in just about everything we do. Some endeavors, such as a manned mission to Mars or the capture of a violent psychopath, have a multitude of risks that could all lead to death. Failure in other areas can lead to physical problems, financial hardship, or simply mental anguish.
But despite all the failure that we experience, we go into new things knowing that failure is an option, and do so anyway. When the potential rewards are great, the risk of failure is worth it. Asking the pretty girl to dance comes with the risk of rejection, but it can also lead to happiness.
The beautiful thing about failure is that it gives us feedback. As a species, we are capable of learning and improving from our failures, which over time leads to greater successes. When one rocket blows up, we learn from that failure, and make sure the next one is better.
Failure is not optional, it’s inevitable. What we do with our failures is what defines our character. Used strategically, failure breeds success. No matter how many times you fall, you can get back up, and eventually you’ll land that Axel, sail the Pacific, finish writing your epic novel, learn Spanish, own a home free and clear, have a loving marriage, or whatever milestone you’re aiming for.
True failure only occurs when you make the conscious decision to not get up anymore. So, GTF off your ass and get to it.
The recent shootings at Clackamas Mall in Portland, OR (where I shop occasionally), at Sandy Hook Elementary School in Newtown, CT, and other events have reignited a national debate in the United States over the issue of gun control.
Without a doubt, the United States is the most heavily armed nation in the world, with an estimated 45% of American homes possessing at least one firearm. An estimated 270 million firearms are privately owned by American citizens. Private firearm ownership as an individual right is unique to the United States, and is guaranteed by the 2nd Amendment to US Constitution.
While many anti-gun lobbyists have attempted to convince the masses that the 2nd amendment applies only to military use of firearms, even a most rudimentary reading of the letters, debate minutes, and other writings created during the drafting of the Constitution and Bill of Rights clearly indicates that the 2nd amendment was intended to permit armed citizens to revolt against any government tyranny.
While today this is an uncomfortable thing for most citizens to consider, the historical record is quite clear that this was the purpose for the inclusion of this particular amendment. The Anti-Federalists insisted on it’s inclusion in the Bill of Rights as a counter to their concession of the inclusion of the provision for a standing Army in Article I, Section 8 of the Constitution. This individual right to firearm ownership has, for the most part, been interpreted as intended by the Founding Fathers since it was right, with only occasional and glaring exceptions. One of these exceptions, the Washington, D.C. handgun ban, lead to the Supreme Court decision in 2008 in the District of Columbia v. Heller case. The text of the decision is worth reading for a historical review of the crafting of the amendment. In this decision, the Supreme Court upheld that the right to keep and bear arms, including handguns for personal protection, is an individual right.
Almost all gun control arguments in the United States center around the issue of reducing crime. Despite the fact that violent crime rate in the U.S. has been on a steady decline since 1980, according to the Department of Justice, the United States still has a fairly high overall violent crime rate among developed nations.
Some gun control advocates claim that the United States has one of the highest homicide rates in the world, but statistical evidence clearly demonstrates otherwise. Most of Central and South America, Africa, and much of Eastern Europe have homicide rates that are substantial multiples higher than the United States. It should be noted that almost all of these countries with incredibly high murder rates all have very restrictive gun control laws, demonstrating that gun restrictions in and of themselves do not keep crime in check.
Studies conducted to compare pre- and post-gun control crime rates are difficult to do. In every study I’ve ever seen trying to create a correlation between crime reduction and gun control, there is no direct correlation that gun control was responsible for crime reduction. Professor Gary Kleck, from Florida State University’s College of Criminology and Criminal Justice, conducted what he referred as an “elaborate before-and-after study” of Baltimore and Washington crime rates following the Washington, D.C. handgun ban that was at issue in the Heller decision. He claims that Baltimore is a good parallel city to examine Washington by, due to their similar makeup and proximity. “The law itself had no effect one way or the other,” Professor Kleck said (info from this New York Times article).
In reality, gun control laws in the United States have no effect on crime. According to the Department of Justice, gun crime in the United States did, in fact, go down overall during the most recent Assault Weapons Ban (1994-2004), which banned many semi-automatic rifles and limited magazines to 10 rounds. However, the DoJ openly admits that the ban itself had no impact on casualty rates in attacks (you just have to reload more frequently), nor was there any significant reduction in crimes in which a banned weapon was used. Violent crime went down during this period simply because crime rates overall were going down.
The above referenced NY Times article also points out another interesting fact: In Europe, countries with fewer guns per capita actually have higher murder rates than countries with lower numbers of firearms per capita. This data table from the Harvard Journal of Law and Public Policy, Vol. 30, No. 2 shows the relevant figures:
While each country obviously has it’s own unique culture and history, modern Western Europe is much more similar culturally than most similar-sized regions of the world. This data shows no clear correlation between murder rates and gun ownership by the citizenry, but does demonstrate that some countries with lower gun ownership do have higher murder rates.
According to the FBI, the drop in the U.S. crime rate actually accelerated following the expiration of the assault weapons ban in 2004. Following the expiration of the ban, gun sales in America skyrocketed, starting in 2005, according to BATFE statistics (based on NICS background checks, which have increased by double digit percentages year over year since 2006). If more guns in civilian hands actually meant that crime rates go up, we should be in the middle of a massive crime wave. However, FBI data clearly indicates that the rate of decrease in U.S. violent crime has been accelerating since the end of 2006. In 2011 alone, violent crime across America dropped by 4%. The FBI counts all murders, forcible rapes, assaults, and robberies in this total. This data does NOT prove a correlation between more guns = less crime, but it DOES prove that more guns does not equal more crime.
There are very few modern examples to examine in order to try and correlate crime rate with gun control, due to the fact that most nations with tight restrictions on firearm ownership have had such restrictions for 50 to 300 years. What is known, however, is that even in cuontries with very strict gun laws, criminals still possess firearms.
In China, for example, there are an estimated 40 million firearms in private ownership, despite the fact that civilian arms ownership is punishable by a minimum of two years in prison, and is actually punishable by death at the choice of the government. It is also estimated that at least 10 million unregistered weapons roam the streets of India, despite a 1958 ban. Mexico is an interesting example, because it’s Constitution provides for the right to keep arms, but other laws make it all but illegal to possess a weapon at all. Due to this, the black market for weapons is rampant in Mexico, and gun ownership is actually quite common amongst regular households (not just drug lords).
In the search for statistical examples of the effect of gun control following massive restriction in private arms ownership, there is really only one modern example: Australia.
As a country with wide open range, a history as a British penal colony, and a fight to quarantine or kill the native people, Australia adopted a gun culture that was probably more similar to America’s than just about any other place on Earth, despite occasional and varying gun restrictions throughout the 19th and 20th centuries. In general, however, firearm ownership was much more common, and legally easier, than in most other world countries except the U.S.
This all changed on April 28, 1996, when Martin Bryant killed 35 people and wounded 23 in Port Arthur, Tasmania. This is still one of the deadliest one-man mass murders in recorded human history. Following the attacks, the Australian government consolidated numerous state laws and created the 1996 National Agreement on Firearms. This effectively ended mass civilian ownership of firearms in Australia, and expressly prohibited somebody from obtaining a firearm license for the stated purpose of self-defense.
Almost overnight, semi-automatic rifles, shotguns, and handguns evaporated from civilian homes. The laws were confiscatory in nature, and a nationwide gun buyback program resulted in the meltdown of over 630,000 firearms.
Now let’s look at crime rates before and after this sweeping legislation. If you want to skip straight to the conclusion, there has been no appreciable drop in violent crime in Australia as a result of gun control. Australia has always had fairly low crime levels in comparison to other countries. Overall violent crimes rates have not changed in Australia in many decades, and the rate of firearms use in these crimes started decreasing in the early 1980′s. Between 1991 and 2001, firearms related deaths dropped by 47% in Australia. Note that this time period includes the Port Arthur shootings, and the gun ban took place halfway through this period. In other words, causation cannot be declared because of gun control — the trend did not accelerate after 1996.
Between 1997 and 2003, over 80% of all firearms confiscated by law enforcement officials in Australia were never properly imported and registered into the country. In other words, because of gun control laws, criminals simply smuggled weapons into the country, which is relatively simple given the massive coastline to bring boats in and expansive open areas with no people in which to land aircraft undetected.
Since 51% of all U.S. firearm deaths are actually suicides, it’s worth looking at such statistics following the gun buyback in Australia. In 1997 and 1998, immediately following the gun buyback and gun control implementation, firearm suicides did, in fact, drop by 10%. However, suicide rates by all other methods increased by 20%,resulting in a net 10% increase in suicide rates for those two years. Extensive public suicide prevention efforts in Australia since 1999 have been successful in reducing the suicide rate each year since.
In 2005, the head of the New South Wales Bureau of Crime Statistics and Research, Don Weatherburn, noted that the level of legal gun ownership in New South Wales increased in recent years, and that the 1996 legislation had had little to no effect on violence within his state. Weatherburn stated, “The fact is that the introduction of those laws did not result in any acceleration of the [already existing] downward trend in gun homicide. They may have reduced the risk of mass shootings but we cannot be sure because no one has done the rigorous statistical work required to verify this possibility. It is always unpleasant to acknowledge facts that are inconsistent with your own point of view. But I thought that was what distinguished science from popular prejudice.”
Numerous studies across the Australian continent attempted to demonstrate that violent crime had gone down because of the gun control laws, but these results were never demonstrated. Because of this, the British Journal of Criminology decided to conduct an exhaustive review of all available statistical data spanning the period from 1996-2006, and published what is currently considered the most scientific analysis of Australian crime statistics to compare pre and post ban. The full paper can be purchased here.
The paper concludes that the only measurable impact on firearms use may have been the suicide numbers cited above, and that the observed drop in homicide rates in the ten years following the ban and gun buyback were identical to the predicted homicide drop calculated by extending the existing decline that started in the early 1980′s. The study postulates that, based on available data, people who choose to legally acquire a firearm are not pre-disposed towards homicide. This data is backed up by studies in the United States, several of which are cited in the BJC paper. The study also concluded that legally acquired firearms are involved in less than 3% of firearms-related crimes in Australia. This 3% includes firearms that are stolen from their rightful owners.
Current Australian crime data is also interesting to consider. According to the Australian Bureau of Statistics, only 2/3 of Australian murders in 2010 used a weapon (e.g., 1/3 of murders were committed WITHOUT a weapon — chew on that one). In murders where a weapon was used, one third used a knife, and only 17% used a firearm. Interestingly, 98% of sexual assaults, 89% of abductions, and a whopping 61% of robberies did NOT involve a weapon at all in 2010.
What about the general crime trend, not just involving firearms?
According to Australia’s Bureau of Crime Statistics and Research, Australia’s murder rate declined 31.9% between 1995 and 2007 (America’s declined by 31.7% in the same time frame), a trend which we’ve already discussed. But what about other violent crimes? Unfortunately, not so rosy. Also between 1995 and 2007, rape increased 29.9%, assault increased 49.2%, and robbery increased 6.2%. From 1995 to 2007, Australia’s overall violent crime rate increased 42.2% on a per capita basis. At the same time, U.S. violent crime dropped by 31.8%.
As already mentioned, Australia provides the only real laboratory for evaluating the modern impact of gun control and confiscation on crime rates. Statistical evidence shows that, despite the elimination of 630,000 semi-automatic weapons from Australian homes and extensive gun control laws nationwide, no correlation can be found between the ban and the drop in the murder rate, as the murder rate was already going down, and continues to do so. At the same, other violent crime in Australia has increased substantially since the weapons ban, obviously indicating that the ban had no effect on preventing violent crime. Lastly, over 80% of gun-related crimes involve a weapon that was brought into Australia illegally (smuggled).
1). There is no statistical proof that gun control reduces crime anywhere in the world. In fact, some studies conclude that gun control laws are followed by crime increases (causality not correlated).
2). Criminals, by definition, don’t respect the law, and therefore acquire firearms illegally as they need them for their other illegal activities.
3). Firearms are mechanically simple devices, and no law will prevent somebody from setting up a desktop CNC mill, lathe, and 3-D printer (total equipment cost: about $5,000) in his basement to manufacture semi-automatic weapons and high capacity magazines.
4). In the United States only, this discussion is completely moot anyway, as our Constitution guarantees the individual the right to keep and bear arms for the purpose of armed revolt against a Federal government turned tyrannical, and this individual right has been upheld by the U.S. Supreme Court, to include handguns for self-defence purposes.
5). The data is old, and no recent studies have updated the figures, but even with statistically-adjusted estimates of old FBI data from 1980-1995, civilian firearms stop/prevent approximately 100,000 crimes each year in the U.S., simply by the presence of the weapon. That’s home invaders scared off by a gun-toting resident protecting her family, CCW holders pulling their weapon when confronted, etc.
1. Very well written article (by a leftist, FYI), explaining precisely why the 1994-2004 Assault Weapons Ban was a waste of legislation, and why mass murders such as Columbine, VA Tech, and Sandy Hook, while tragic, aren’t worth reacting to the way that people do: Why Not Renew The Assault Weapons Ban? Well, I’ll Tell You…
2. Wikipedia entry, list of countries by firearm related death rate. Compare this to the per capita gun ownership rate by country, and it’s quite obvious that there is no statistical correlation between rates of private gun ownership and rates of gun deaths.
3. Homicide rate by country, also good for comparison and demonstrating that gun ownership and homicide are globally decoupled.
4. The table by country of gun violence is fascinating, because it shows both the firearm and non-firearm home rates per capita, and indicates whether *any* level of firearm ownership is considered a right in that country. The data clearly indicates no correlation between the right of gun ownership and homicide rates. There are plenty of countries with extensive gun control laws that have extensive gun crime problems, as well as countries with a lot of guns that have low murder rates.
5. The above referenced Wikipedia entry also states that 60% of global homicides come from gunfire. However, if you read the U.N. report that is the source of that statistic, it is readily apparent that the countries and regions of the world where the vast majority of homicides occur (Southern Africa, Central America, South America) would have their massive murder problem regardless of whether or not firearms even existed, due to other cultural and societal issues at play in those regions. Due to poverty, strife, and cultural factors, the vast majority of people murdered in these countries would still be dead even if guns did not exist. Recorded human history going back over 6,000 years clearly demonstrates this behavior, using whatever weapons are most common at the time.
This was given to me before I went into the Navy as a pre-boot camp preparatory training program. While I had no desire to ever try out for BUD/S, it was (and still is) one of the best workout programs I have ever done.
SUGGESTED STUDENT PREPARATION
The following workouts are designed for two categories of people:
Category I are those future BUD/S students that have never or have
not recently been on a routine PT program. Category II is designed
for high school and college athletes that have had a routine PT
program. Usually athletes in sports that require a high level of
cardiovascular activity are in Category II. Swimming, running, and
wrestling are good examples of such sports.
WORKOUT FOR CATEGORY I
RUNNING: The majority of the physical activities you will be
required to perform during your six months of training at BUD/S will
involve running. The intense amount of running can lead to overstress
injuries of the lower extremities in trainees who arrive not
physically prepared to handle the activities. Swimming, bicycling,
and lifting weights will prepare you for some of the activities at
BUD/S, but ONLY running can prepare your lower extremities for the
majority of the activities. You should also run in boots to prepare
your legs for the everyday running in boots at BUD/S.
The goal of the category I student is to work up to 16 miles per
week of running. After you have achieved that goal, then and only
then should you continue on to the category II goal of 30 miles per
week. Let me remind you that category I is a nine week buildup
program. Follow the workout as best you can and you will be amazed at
the progress you will make.
RUNNING SCHEDULE I
WEEKS #1, 2: 2 miles/day, 8:30 pace, MWF (6 miles/week)
WEEK #3: No running. High risk of stress fractures.
WEEK #4: 3 miles/day, MWF (9 miles/week)
WEEKS #5, 6: 2/3/4/2 miles, M/T/R/F (11 miles/week)
WEEKS #7, 8: 3/4/5/2 miles, M/T/R/F (16 miles/week)
WEEK #9: same as weeks 7 & 8 (16 miles/week)
Physical Training Schedule I
SETS OF REPETITIONS
WEEK 1: 4 X 15 PUSHUPS
4 X 20 SITUPS
3 X 3 PULLUPS
WEEK 2: 5 X 20 PUSHUPS
5 X 20 SITUPS
3 x 3 PULLUPS
WEEK 3, 4: 5 X 25 PUSHUPS
5 x 25 SITUPS
3 x 4 PULLUPS
WEEK 5, 6: 6 X 25 PUSHUPS
6 X 25 SITUPS
2 X 8 PULLUPS
WEEK 7, 8: 6 X 30 PUSHUPS
6 X 30 SITUPS
2 X 10 PULLUPS
WEEK #9: 6 X 30 PUSHUPS
6 X 30 SITUPS
3 X 10 PULLUPS
* Note: For best results, alternate exercises. Do a set of
pushups, then a set of situps, followed by a set of pullups,
immediately with no rest.
Swimming Schedule I
(sidestroke with no fins 4-5 days per week)
WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.
* Note: If you have no access to a pool, ride a bicycle for twice
as long as you would swim. If you do have access to a pool, swim
every day available. Four to five days a week and 200 meters in one
session is your initial workup goal. Also, you want to develop your
sidestroke on both the left and the right side. Try to swim 50 meters
in one minute or less.
Workout For Category II
Category II is a more intense workout designed for those who have
been involved with a routine PT schedule or those who have completed
the requirements of category I. DO NOT ATTEMPT THIS WORKOUT
SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I
Running Schedule II
WEEKS #1, 2: (3/5/4/5/2) miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week
*Note: For weeks #8-9 and beyond, it is not necessary to increase
the distance of the runs; work on the speed of your 6-mile runs and
try to get them down to 7:30 per mile or lower. If you wish to
increase the distance of your runs, do it gradually: no more than one
mile per day increase for every week beyond week #9.
PT Schedule II
WEEKS 1, 2: 6 x 30 PUSHUPS
6 x 35 SITUPS
3 x 10 PULLUPS
3 x 20 DIPS
WEEKS 3, 4: 10 x 20 PUSHUPS
10 x 25 SITUPS
4 x 10 PULLUPS
10 x 15 DIPS
WEEKS 5: 15 x 20 PUSHUPS
15 x 25 SITUPS
4 x 12 PULLUPS
15 x 15 DIPS
WEEKS 6: 20 x 20 PUSHUPS
20 x 25 SITUPS
5 x 12 PULLUPS
20 x 15 DIPS
These workouts are designed for long-distance muscle endurance.
Muscle fatigue will gradually take a longer and longer time to
develop doing high repetition workouts. For best results, alternate
exercises each set, in order to rest that muscle group for a short
time. The above exercises can get a bit boring after awhile. Here are
some more workouts you can use to break up the monotony.
You can do this with any exercise. The object is to slowly build
up to a goal, then build back down to the beginning of the workout.
For instance, pullups, situps, pushups, and dips can be alternated as
in the above workouts, but this time choose a number to be your goal
and build up to that number. Each number counts as a set. Work your
way up and down the pyramid. For example, say your goal is R5″,
# OF REPETITIONS
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2x #pullups)
SITUPS: 3,6,9,2,15,12,9,6,3 (3x #pullups)
DIPS: same as pushups.
Swimming Workouts II
WEEKS #1, 2: Swim continuously for 35 min.
WEEKS #3, 4: Swim continuously for 45 min. with fins.
WEEK #5: Swim continuously for 60 min. with fins.
WEER #6: Swim continuously for 75 min. with fins.
*Note: At first, to reduce initial stress on your foot muscles
when starting with fins, alternate swimming 1000 meters with fins and
1000 meters without them. Your goal should be to swim 50 meters in 45
seconds or less.
Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least
20 minutes on Tue/Thu/Sat to stretching. You should always stretch
for at least 15 minutes before any workout; however, just stretching
the previously worked muscles will make you more flexible and less
likely to get injured. A good way to start stretching is to start at
the top and go to the bottom. Stretch to tightness, not to pain; hold
for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body
from the neck to the calves, concentrating on your thighs hamstrings,
chest, back, and shoulders.
Proper nutrition is extremely important now and especially when
you arrive at BUD/S. You must make sure you receive the necessary
nutrients to obtain maximum performance output during exercise and to
promote muscle/tissue growth and repair. The proper diet provides all
the nutrients for the body’s needs and supplies energy for exercise.
It also promotes growth and repair of tissue and regulates the body
processes. The best source of energy for the BUD/S student is
carbohydrates. The best source of complex carbohydrates are potatoes,
pasta, rice; fruits, and vegetables. These types of foods are your
best sources of energy.
Carbohydrates, protein, and fat are the three energy nutrients.
All three can provide energy, but carbohydrate is the preferred
source of energy for physical activity. It takes at least 20 hours
after exhaustive exercis to completely restore muscle energy,
provided 600 grams of carbohydrates are consumed per day. During
successive days of heavy training, like you will experience at BUD/S,
energy stores prior to each training session become progressively
lower. This is a situation in which a high carbohydrate diet can help
maintain your energy.
The majority of carbohydrates should come from complex
carbohydrate foods that include bread, crackers, cereal, beans, peas,
starchy vegetables, and other whole grain or enriched grain products.
Fruits are also loaded with carbohydrates. During training, more than
four servings of these food groups should be consumed daily.
Water is the most important nutrient you can put in your body. You
should be consuming up to four quarts of water daily. It is very easy
to become dehydrated at BUD/S; so it is extremely important to
hydrate yourself. Drink water before you get thirsty!!! Substances
such as alcohol, caffeine, and tobacco increase your body’s need for
water, So, if you are going to drink, do so in moderation! Too much
of these substances will definitely harm your body and hinder your
performance. Supplemental intake of vitamins, as well, has not been
proven to be beneficial. If you are eating a well balanced diet,
there is no need to take vitamins.
TRAINING TABLE CONCEPT
Carbohydrates 50-70% of calories
Protein 10-15% of calories
Fats 20-30% of calories