Navy SEAL Mental Toughness

by Chris Lambertsen

  Night Vision: The ability to see under low light conditions.

  Memorization: The ability to remember information, such as words, numbers, pictures, and procedures.

  Important Traits (in order of importance according to the study)

  Peripheral Vision: The ability to perceive objects or movement towards the edges of the visual field.

  Depth Perception: The ability to distinguish which of several objects is nearer or more distant, or to judge the distance to an object.

  Manual Dexterity: The ability to make skillful, coordinated movements of a hand together with its arm—may involve equipment, but not equipment controls.

  Oral Comprehension: The ability to understand spoken English words or sentences.

  Far Vision: The ability to see distant environmental surroundings.

  Near Vision: The ability to see close environmental surroundings.

  Arm-Hand Steadiness: The ability to make precise, steady arm-hand positioning movements

  Oral Expression: The ability to speak English words or sentences so others will understand.

  Speed of Limb Movement: The speed with which movements of the arms or legs can be made; the speed with which the movement can be carried out after it has been initiated.

  Finger Dexterity: The ability to make skillful, coordinated movements of the fingers—may involve equipment, but not equipment controls.

  Color Discrimination: The ability to match or discriminate between colors.

  Written Comprehension: The ability to understand written sentences and paragraphs.

  Control Precision: The ability to make fine adjustments to a knob or dial

  Math Reasoning: The ability to understand and organize a problem and then to select a mathematical method or formula to solve the problem.

  Written Expression: The ability to write English words or sentences so others will understand.

  SEAL Missions and Physical Tasks

  The research study produced a long list of missions, mission segments, and physical tasks associated with SEAL operations. I selected a number of them for inclusion in this chapter as a means of introducing you to the physical demands placed on SEAL operators. Reviewing this material will also better enable you to contemplate the mindset and attitude necessary for nearly continuous participation in high-risk, dangerous and physically demanding operations.

  As you review these missions and physical tasks, you’ll note that many are associated with walking long distances in extreme weather conditions while bearing heavy loads of equipment, including ammunition and explosives. Some require surface swimming for many miles in frigid waters in both daylight and darkness; and others entail several hours of sub-surface, clandestine infiltration of an enemy controlled area to emplace mines, conduct direct action missions, or to perform various reconnaissance-related activities.

  I’ve only listed about 50% of the missions and physical tasks that were included in the study. I contemplated limiting what I showed here even more, for brevity’s sake, but decided that the more readers could learn about SEAL operations, the better they could understand the mindset that is associated with these warriors. I doubt that anyone can read what follows and not be impressed by the magnitude of what America demands of its naval commandos. Likewise, learning more about what SEALs do on a frequent basis will allow you to fully understand why the physical and mental standards associated with joining the SEAL community are so high.

  I don’t think anyone could argue, after reading this material, that it takes a special breed of man to be able to endure such extreme environments, withstand such punishing conditions, bear such strenuous loads, while at the same time executing difficult tasks; oh, and let’s not forget, possibly fighting off an enemy and trying to stay alive—they do this day after day, constantly and continuously.

  None of the material you are about to read is classified or otherwise sensitive information from a military intelligence or operational security perspective, it has all been cleared by appropriate authorities for public dissemination. That said, an astute reader will note the absence of specific missions and physical tasks more closely aligned with recent SEAL operations in Iraq and Afghanistan. Much has been learned over the past thirteen years of operating in these challenging environments, resulting in the modification and enhancement of several training techniques and programs.

  Navy SEAL Missions and Physical Tasks

  Walk 9 miles over uneven terrain at night, carrying a 125lb. pack (including radios and other gear), in 70°F temperature, to objective; then, retrace steps to extraction point.

  Serve as point man (trail breaker) for an element walking a distance of 26 miles through dense jungle (up and down), in tropical heat and humidity, during a 3 day period, carrying a 60 lbs. pack and weapons.

  Perform a “duck drop,” followed by a 21 mile transit (3 hours) in 48°F air temperature, then swim a distance of 2,000 meters in 56°F water carrying a limpet mine and using a Drager underwater breathing apparatus (UBA); return to Zodiac without limpet, then travel 4 miles to extraction point (10 hours total).

  Walk a distance of 26 miles through dense jungle terrain (up and down), in tropical heat and humidity, during a 3 day period, carrying a 40lb. pack, an M-60 (17 lbs.), and 400 rounds of ammunition (40 lbs.).

  Perform a “duck drop,” followed by a 14 mile transit in moderate seas and 65°F air temperature; beach and cache boat, and proceed on foot over 200 meters of strand; enter water and swim 3 miles in current to objective; then, retrace steps to insertion point, during an 8-hour period.

  Travel for 5 hours in an open rubber boat in 40°F air temperature and 30-foot swells; beach the boat, cache/stage the equipment, and change from dry suit into dry clothes; then walk 16 miles during the next 2 nights over uneven terrain carrying an 80lb. pack, sleeping in 2-hour increments, when possible, during a continuous rain.

  Walk a distance of 35 miles from sea level to 4,000 feet, traversing marshy and rocky terrain (frequently on incline below the ridge line), walking at night and laying up during the day, for 3 days, carrying an 80lb. pack, in 30°F to 70°F air temperature.

  Perform a “duck drop” into 39°F water, then conduct a 57 mile over-the-horizon boat transit, then a 2 hour ship attack wearing wet suit and Drager UBA; then, reboard Zodiac for 50 miles, ride to the extraction point.

  Lock out of a submerged submarine, then conduct a 70 mile over-the-horizon transit in a Zodiac in 65°F air temperature (5 hours); enter 58°F water wearing wet suit and Drager UBA, then swim a multi-ship limpet attack that requires 3 1/2 hours under water, re-board Zodiac for 70 mile ride to the extraction point.

  Walk a distance of 12 miles over uneven, snow-covered terrain in 30°F air temperature (crossing two 20-foot streams) during a 2-day period, wearing snowshoes and winter gear, and carrying an 80lb. pack.

  Launch and operate a SEAL delivery vehicle (SDV) for a period of 2 hours, then bottom-out the craft, swim 200 meters to shore carrying 90lbs. of equipment and weights and wearing a dry suit, then proceed overland 1.86 miles to objective; retrace steps to extraction point.

  Walk 37 miles through the desert during a 5-day period, carrying a 100lb rucksack, laying up during the day in 112°F temperature and walking over uneven terrain during nighttime hours (95°F).

  Perform a “duck drop” into 30°F waters then transit 76 miles in a rigid inflatable boat while wearing a dry suit; enter water and swim 600 meters through surf zone to beach while carrying a 50lb pack and weapons; cache boats and change from dry suit to winter gear on beach; hike 2 miles up steep incline with packs; then hike all night for the next 5 nights, laying up during daylight; then, periodically help other platoon members carry downed pilot on stretcher over uneven terrain to extraction point.

  Travel for 6 hours in a Zodiac in 0°F air temperature, then swim 600 meters in 36°F water, crossing the surf zone to the beach; change from wetsuit into winter gear and snow shoes, then walk 1.2 miles over uneven terrain and snow to objective; retrace steps t
o extraction point (24 hours total).

  Walk a distance of 8 miles through dense jungle (up and down), in tropical heat and humidity, carrying a 40lb pack, an M-60 (17 lbs.), and 400 rounds of ammunition (40 lbs.).

  Perform a rescue drag of a wounded comrade weighing 170 lbs., dragging him by the web gear a distance of 75 meters, with the assistance of 1 other SEAL.

  Climb a 3-tier caving ladder (90 feet) wearing full close quarter battle (CQB) gear and carrying 25 lbs. of weapons and ammunition, pulling self and equipment onto deck of a steel structure.

  Carry a disabled comrade (weighing 170 lbs.) a distance of 200 meters, with the assistance of 2 other SEALs.

  Carry an unconscious SEAL 100 meters through jungle, across 50 feet of sandy beach to water, inflate his flotation device, then tow him seaward for the next 2 hours until rescued.

  Carry a disabled comrade (weighing 170 lbs.) a distance of 500 meters, using a makeshift stretcher, with the assistance of 3 other SEALs.

  Carry a downed and disabled pilot (weighing 170 lbs.) a distance of 100 feet across a beach and through the surf zone.

  Fast rope from an altitude of 50 feet to the heaving deck of a ship while wearing close quarter battle (CQB) gear and carrying 50 lbs. of equipment and weapons.

  Ride in a CRRC for 1 hour to reach a sandy beach; cache the boat and proceed through thick jungle for 500 yards until coming under fire from a numerically superior enemy force; return fire and call in naval gunfire support; return to CRRC to prevent encirclement; then, quickly return to the engagement area through heavy fire to retrieve a critically injured comrade; carry the unconscious SEAL back to the beach, inflate his lifejacket, then tow him seaward for the next 2 hours until picked up by support craft.

  Conduct R&S for 5 days in a jungle environment (95°F temperature and high humidity), while carrying 60 lbs. of equipment and a sniper rifle (movement restricted by thick vegetation to 50 meters per hour.)

  Ride for 3 hours in a riverine patrol boat, then for 1 hour in a CRRC on a jungle river (85°F air temperature and high humidity); climb a 350 foot cliff carrying a rifle and 20 lbs. of ammunition; descend 200 feet through dense vegetation; avoid, return, and eventually suppress intense enemy fire; then, carry wounded comrade 200 yards to extraction site with the assistance of 2 other SEALs.

  Operate a sampan on a jungle river for 4 hours at night; hike through uneven jungle terrain for 1 hour carrying light weapons; locate downed pilot and carry him back to the river with the assistance of 1 other person; return down river for 3 hours then evade intense machine gun fire, direct an air strike to suppress the fire, and successfully reach a forward operating base with the rescued pilot.

  Swim on surface a distance of 3.5 miles wearing full close quarter battle (CQB) gear and flotation device and carrying 25 lbs. of weapons/ammunition, in 60°F water; cling to the barnacle-covered leg of an oil platform for 45 minutes (while lead climber scales the structure); then climb a 3 tier caving ladder (90 feet), quietly pulling self and equipment onto deck of platform.

  Crawl for 3 days through a rat and mosquito infested jungle in 90°F temperature and 100% humidity, while carrying a 50lb pack and 25 lbs. of weapons and ammunition; lay up for 2 days, conduct sniper attack, then run .62 miles to extraction point.

  Fast rope to the deck of a salvage ship with 60 lbs. of equipment, then load 6 personnel and their equipment into 2 Zodiacs and launch the boats into 4-foot seas (30°F and 20 kt winds—all personnel wearing dry suits); proceed for 60 miles (10 hours) then take the boats through the surf, caching 1 on the beach (while the other craft and 2 personnel depart); then hump 6.2 miles over uneven terrain with 3 other SEALs (carrying 60 lbs. of equipment each); lay-up for 6 hours, then retrace steps (i.e., 6.2 mile hump, boat through surf zone, and 10 hour ride to extraction point).

  Conduct a 12 day final training exercise in -15°F temperature, covering 37 miles on skis while carrying a 100lb pack.

  Serve as mission specialist riding in an SDV for a period of 3 hours in 68°F water, while wearing a wet suit and MK 15/16 UBA (from an offshore location to within an enemy harbor that is filled with jelly fish); open canopy then swim 50 meters to target to deploy limpets (while jelly fish repeatedly sting exposed lip area); return to SDV and sit among jelly fish in storage compartment as the SDV is operated out of the harbor to the rendezvous location (a total of 8 hours in 68°F water—2 hours of which is in jellyfish infested waters).

  Parachute (static line) into the desert with 150lb packs (day temp 110°F), then walk 47 miles during the next 7 nights.

  Serve as mission specialist riding in an SDV for a period of 3 hours in 65°F water, while wearing a light wet suit; exit SDV then swim 100 meters to shore; change into dry clothes then hump 1.2 miles with 50lb packs in 75°F air temperature; lay up overnight, then hump back to the beach for a 5-hour Zodiac extraction (a total of 2 days with only 3 quarts of water for each person).

  Hike 68 miles in winter gear, carrying a 60lb pack and weapons and completing 5 mini FTXs during a 6 day period (in 25°F temperature with continuous rain and snow). (19%)

  Ride in a Zodiac 6 miles to a rocky beach in 0°F air temperature while wearing winter gear; then, during the next 9 days traverse 50 miles of countryside (uneven terrain, briar patches) by humping (80% of the distance) and cross-country skiing (20%), while carrying a 100lb pack and weapons.

  Parachute into 42°F water wearing wet suits and Drager UBA; tread water for 4 hours waiting for small diesel submarine; enter submerged submarine; travel for 3 days in submarine, then lock out and swim 2 miles on the surface followed by 4 miles underwater (4 hour dive); crawl across 100 meters of rock quay, then swim 3 miles on surface to extraction point.

  Walk 72 miles in 2 1/2 days carrying an M-60, 600 rounds of ammunition, and a rucksack (90 lbs. total), laying up during the day (35°F temp at night and 80°F during the day).

  Perform a “duck drop” from an altitude of 65 feet; repair deflated section of Zodiac, then proceed 40 miles to shore; change into dry clothing and cache boats; swim 1.25 miles (in patrol clothes) towing 30 lbs. of equipment; then climb a 250 foot cliff; remain on top for 2 days, then retrace steps to extraction point (50°F air temperature).

  Perform a “soft-duck drop” then transit 35 miles to surf zone; guide boat through 5 foot surf to shore, then push the boat along the shore line for 8 miles with 3 other SEALs; lay up for 4 days in the jungle, then drive the boat 16 miles to pick up 4 personnel and 800 lbs. of gear; return at slow speed (requiring 8 hours to go the 16 miles), then recon the target for 4 more days before extraction.

  Parachute onto a rocky island then walk 1.2 miles over uneven terrain to shore; retrieve cached kayak, then travel 20 miles in rough seas to objective; travel 6 more miles in kayak, then climb a 2,500-foot mountain (mud and rocks) to the extraction point.

  Navigate a rigid inflatable boat for 10 hours through heavy seas (30°F) with no moon while wearing a dry suit; retrieve personnel who were washed out of boat; fall out of boat and cling to outboard motor (which is operating); climb back into boat and continue operating it; crash boat on rocks, then swim 200 meters through surf zone to beach carrying a 40lb pack and weapons; change into light Goretex outwear (winter gear was lost on rocks) then hump 7 miles over uneven terrain carrying packs and weapons; spend 2 days ashore hiking during the night and laying up during the day, with little sleep, in 35°F air temperature, wind and rain; finally, extraction by vehicle.

  It would be safe to say that it takes an immeasurable amount of determination, perseverance, discipline, and mental toughness to make it through even the shortest of these missions. All of these men feel the extreme heat and cold, exhaustion, fear, and pain that any human would feel under those conditions; the difference is that through the incredibly rigorous training that they put their bodies and minds through, they have reached that “next level” of fortitude. You can also elevate your mental toughness and level of resolve to such high-levels. I won’t tell you it’s easy, I won’t tell you it won’t ta
ke long, but what I can tell you is that IT CAN BE DONE!

  What’s Your Battlefield?

  Assuming that you are not serving in the military or law enforcement, chances are that your battlefield is a bit more sedate and safe than the environments SEALs operate in—and that’s a good thing! For many reading this book, the battlefield is the business world, while for others it may be associated with academia or athletics. For many, the battle is happening in their minds as they try to cope with the challenges of health issues or personal relationships. Whatever your particular battle is—your goal—no matter where it will be fought, the main concept that is woven throughout this book is that you should approach it as a SEAL would: Utterly dominate the battle through hard work, intelligent and consistent preparation, confidence, and focused actions.

  Mental Toughness

  The definition of mental toughness is elusive at best; it is known by many names and thought of in various ways, but it all comes down to the same meaning. It is that inner strength that resides somewhere in the depths of our minds, which takes over when the conscious and rational parts of our brain decides that we’ve had enough and it is time to let go of the reigns. Any will to go on is powered by that force, and once it sparks up it engulfs our entire being until we emerge triumphant. That strength, that force—that’s Mental Toughness.

  In an effort to learn more about the mindset and the personality traits that are more common among the high achieving few, many great sports psychologists have conducted several detailed studies. I think that some of their findings and opinions describe the type of mental toughness that you will need if you decide to become a Navy SEAL.

  One highly-regarded sports psychologist, Dr. Jim Loehr of the Human Performance Institute defined mental toughness as follows:

  Mental toughness is the ability to consistently perform towards the upper range of your talent and skill regardless of competitive circumstances. It is all about improving your mind so that it’s always on your side; not sometimes helping you nor working against you as we all know it’s quite capable of doing.