Warrior Challenge Workbook - nsonswmentor.comWarrior Challenge Candidate Workbook 4 | Developed for ACADEMI use, S -E -L mindset development programs SELF ASSESSMENT: For a man to

Warrior Challenge Candidate Workbook

1 | Developed for ACADEMI use, S-E-L mindset development programs

Warrior Challenge

Workbook

NAME: ________________________________________________________

Mentor/Coordinator name__________________________________________________

Mentor/Coordinator phone number:__________________________________________



TABLE OF CONTENTS

Intro to Mindset development: pg.3

Section 1: Self Assessment pg.4

- Who am I? pg.4

- Who do I want to be? pg.5

- How am I going to get there? pg.5

Section 2 :

- Why are you here? pg. 7

Section 3:

- Self-Assessment (what does your future look like?) pg. 9

Section 4:

- Welcome to the mindset: pg. 10

- Mental Toughness pg. 10

Section 5:

- A,B, or C type student? pg. 12

Section 6:

- Decisions in the VOID: pg. 15

Section 7:

- Self-Leadership (4 C’s): pg. 17

Section 8:

- Follow through: pg. 19

Section 9:

- Conclusion: pg. 21

PST Baseline pg. 22

Training Plan pg. 23



Introduction to Mindset development

Your guide to understanding and developing thought processes that lead to success!

Congratulations on choosing to enter the Warrior Challenge programs. You should be

commended, first off, for actually choosing your future, but just seeing your vision isn’t enough

to get you to the finish line. It will be difficult, probably much more difficult than you assume.

However, you can get there. This workbook is designed to help get you there.

The main intent for providing this workbook is actually two fold:

1) To continually make you mentally re-engage and answer “why” you are choosing these

programs.

2) To show you that you can control your future if you choose too by utilizing some of the basic

fundamentals that directly affect success.

It’s easy to say, “I want to be an EOD technician, a Navy SEAL or even a Doctor” that takes no

effort. It’s different when you enter training and realize the work that will be required to attain

your vision. We want you to choose your future. We want you to have the things in life you

want, but we also want you to understand that none of it comes without sacrifice, without work

or without commitment. Anything worth having is worth working for so before you choose

what you want, decide to commit to finishing what you start!

If you choose these programs, bring 100% to training everyday. If you have chosen these

programs (after a thorough assessment), don’t question why you chose them later. Choosing a

different job/rate during the work process is the wrong time to make a choice. This is where

mindset training comes in.

1



SELF ASSESSMENT:

For a man to conquer himself is the first and noblest of all victories. – PLATO

Self-Assessment allows for reflection on your overall view of who you are as a person. It forces

you to think about you as an individual and ask yourself who do you want to be? Are you

currently that person? If not, what is missing? What can you add to meet your expectations?

When assessing, break things down into a few categories; too many can be overwhelming. Each

category is associated with many subcategories. It is up to you to determine how deep you

want to go. Ultimately, the deeper you go, the better you will know yourself.

WHO AM I?

Habitually: Living habits, grooming habits, smoker….

Mentally: How do you handle stress, Cognitive exertion (under stress).

Physically: Exercise, appetite, handicaps?

Emotionally: balanced, driven, needy, empathetic…

Spiritually: Philosophical, religious…

Family: Do you see yourself as a good/bad:

o Brother/sister

o Mother/Father

o Son/Daughter

Publically or Socially: Do you volunteer? Youth development? What do you do to give back?

Who Am I?

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DEFINE THE FOLLOWING TRAITS

COURAGE______________________________________________________

MORAL COURAGE________________________________________________

HUMILITY_______________________________________________________

CREATIVIVTY_____________________________________________________

TEAM-ABILITY____________________________________________________

RESILIENCY______________________________________________________

DISCIPLINE______________________________________________________

ATTITUDE_______________________________________________________

KNOWLEDGE____________________________________________________

ADAPTABILITY___________________________________________________

EXCELLENCE_____________________________________________________

WHO DO I WANT TO BE?

Define characteristics about yourself.

Do you want to be better than what you are?

What is it that you can work on for self betterment (communications, relationships, work

ethic…)

Who do I want to be?

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HOW AM I GOING TO GET THERE?

What is your plan? (you don’t expect someone to take you there do you?)

What is your back up plan? (answers the what if’s.)

What resources do you have to help you get there?

What resources are you missing? Where can you get them?

How am I going to get there?

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2

WHY ARE YOU HERE?

If you make a visit to the ER, it’s generally because you need medical attention. It’s doubtful

that you will drop into an ER for a social visit. So, your “Why” to visit the ER is in search of

medical attention. You probably wouldn’t go to the ER looking for a loaf of bread.

You are here seeking something that cannot be found elsewhere, just like going to the ER. You

wouldn’t go to the grocery store looking for someone to sew up a lacerated foot would you? If

you are in contact with a NSW Warrior Challenge Mentor, you have come to the right place.

But, do you know why you are here? Tell me why.

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Identifying why you are here is paramount for your success. We want every student to succeed,

but at some point success is found within. It starts with your understanding of “why” you are

here. If you don’t remember why, you won’t succeed after starting your endeavor when faced

with adversity. Half of all college students will drop out of college. Why? No one starts Harvard

and says “I’m going to Harvard for six months and then I’m going to drop out” do they? Yet,

half will quit. It’s not because they don’t want to graduate, it’s not because they don’t want a

great career, its because they forgot why they started when the work began.

Remembering why you came here is very important. Write it down now while your mind is clear

and you are thinking logical. No one starts SEAL training, SWCC training or EOD training

wanting to DOR (Drop on Request), yet many forget why they started training and end up

dropping out. Always remember your why!



*Remember your mind clarity when writing down why you are here. Your choice is rational and

thought out or you wouldn’t have come. You may spend the next 6 months working to get a

chance to do what you want to do so it’s important that we are able to recall your “WHY” when

times are tough. Don’t question yourself if you have decided to move forward and become a

Warrior Challenge candidate, Don’t question yourself tomorrow, next week, next month or next

year. Don’t question your decision at all, those questions have been answered before you

received your contract haven’t they?

**You will be asked why you are here. Your reply should be thought out, researched and

content. You should have answered all of your “why” questions already.

After determining that you want to be here, don’t look back! Don’t question why you are here;

don’t question why you chose to be here. If you cannot commit to your future in these programs

at that level, you should seek other career paths.



3

SELF- ASSESSMENT (WHAT DOES YOUR FUTURE LOOK LIKE)

Where do you see yourself in the future? Med students expect to work in a hospital with

patients, those that want to be firefighters expect to ride on fire trucks and fight fires, what do

you want to be? Where do you see yourself? If you cannot see it, you won’t be it. You have to

have a vision in order to achieve it. What’s waiting for you at the top of the mountain? If

nothing is there, don’t waste your time climbing. Every vision will require some level of work

and sacrifice (climbing), you cannot make it to the top without climbing. Where do you want to

be when you reach the top? (where do you see yourself in the future?)

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IS IT ATTAINABLE?

Do you think that it is possible to achieve your visions or dreams? Do you think that anything is

possible? Do you think that you can make it possible?

Explain._______________________________________________________________________

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Who ultimately controls whether it becomes real or not?

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4

WELCOME TO THE MINDSET

Mindset training is the other part of the equation in preparation for the NSW/NSO/AIRR

program that you have chosen. Historically, physical training has been the main focus of all

NSW Warrior Challenge programs simply due to 4 mile timed runs, long swims and pull-up’s.

Our physical preparatory programs work to get students through the physical test gates, but

those aren’t the things that will keep you around during difficult times. Times when you are

tired and don’t want to run, times when you are cold and times when you would like to just sit

and relax. During these times, you will need mental toughness to keep the momentum moving

forward.

Mindset training is nothing more than looking at the variables that go into your decision making

process (all promote mental toughness). The following outlines the many variables that you

must master to become successful.

MENTAL TOUGHNESS

What is meant when someone says mentally tough? We have heard it described in various

ways, some programs have courses that last a few days explaining the variables that make a

person mentally tough, but if it takes that many courses to get the point across, there will be a

lot lost in the mix.

To best explain Mental Toughness, one needs to comprehend that:

1) The mind controls the body.

2) You control the mind.

Actively engaging (cognitively) to determine the outcomes is vastly different than sitting back

and waiting to see what the outcome will be. Engaging mentally to drive your body in the

direction needed is the concept of mental toughness -controlling the mind so that the mind can



control the body. The body will become tired after continual engagement; however, when other

variables such as identifying the why, willingness to work, commitment….come into play, each

add to the cognitive engagement of the mind again controlling the body. This cycle will repeat

until you stop controlling the mind. This repeated cycle is how students in Navy SEAL training

make it through hell week. The body is pushed far beyond discomfort. It becomes tired, weak

and inflamed. However, trainees never lose sight of why they are in training. They don’t expect

it to be easy, they don’t want it to be given to them. That’s the mental approach to hell week,

this approach allows them to direct the body through training.

How do you define Mental Toughness ?

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5

A,B or C STUDENT.

There are only three types of students in any learning environment. The three types are:

A = those that know why they are there.

B = those that aren’t sure why they are there.

C = those that don’t think they should be there.

“A” students, those that know why they are there, have completed an assessment before

arriving to training. It is understood why they are there (be it to put out fires or see patients).

They realize that in order to make it to the top of the mountain they must climb. They are here

(training) to do just that. They want to climb, they will make it to the top!

“B” students, those that aren’t sure why they are there, lack the ability to commit. These may

be strong students, but they don’t see themselves as equal (physically or mentally). They are

struggling with who they are and what they want to be simply because they lack confidence and

or other aspects of selfworth.

“C” students, those that don’t think they should be there, are masters of excuses. They will quit

no matter what. They may not say “I quit”, but there will always be a reason why they cannot

make the times, cannot complete the training or cannot finish what they start. They want to be

on top of the mountain, they just don’t like to climb.

What type of student do you think you are, A B or C? Why did you make that choice?

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If there was hesitation, you are a B or C student. If you spent time determining why you are

doing what you are doing, you are a B or C student. As stated “A” students are fully



committed! “A” students won’t quit no matter what. This workbook is designed to help you

become an “A” student, to help you choose to commit.

Take another look at the program of your choice. What is it that you like about the program?

Don’t think about the training today, don’t think about the training tomorrow, think about what

you perceive to be doing in the field of your choice (fighting fires or seeing patients)? When you

think about that, how bad do you want to do it? How much are you willing to climb to get

there? Are you one that starts college and quits after the second term paper? Are you one that

looks for outs when it becomes difficult? These jobs require an “A” student, one that won’t quit

regardless of difficulty.

Choose to be an “A” student in whatever endeavor you pursue. Climb when you see what you

want. Commit to giving it everything you’ve got (A-student) and don’t falter when it becomes

difficult (writing term papers or standing in the surf zone). Anything worth having is worth

working for, there’s no such thing as a free lunch. It’s yours for the taking but you must be

willing to commit with “A” mentality. If you don’t see yourself committing at that level, you

should choose another position. Only choose when you are willing to give it the worth of an “A”

student.

Think about your past. Think about something you started and reflect on the type of student

you were: A, B or C. Did you show up to class giving it full effort, or did you show up feeling like

you were wasting your time? If you played a sport, did you give it 100% regardless of if you

thought you were the best or not. Did you hit hard regardless of whether you were the smallest

student physically or did you mentally reconcile and allow yourself to do less because of your

size/speed.

These programs require complete commitment and 100% effort. Your size is irrelevant. Your

speed is irrelevant. Our programs will get you to the speed we need you at, but it cannot make

you believe in you. It cannot make you understand that you can complete anything that you set

out too as long as you are willing to work for it. You have to understand that inside, you have to

own that. *If you haven’t seen the movie RUDY, it is recommended that you watch it! This

movie illustrates these concepts.



**Explain to staff the type of student that you are and why. If you ever show up to PT or other

events and are not willing to give it 100%, you should seek other career avenues. Warrior

Challenge candidates are always expected to give 100%!

**If you ever miss a PST or a PT event, please contact your Warrior Challenge mentor before the

event. It’s understandable that at times we may not be feeling our best and if this is the case

don’t show up! But if you do, be prepared to work. If you are excessively late or absent from

your events, your contract may be at risk for termination. Always communicate with your

mentor!



6

DECISIONS IN THE VOID

Failure most often occurs in the VOID. The VOID is that space that exists between when you

start what’s important to you until you get to where you want to be. It’s the failure zone.

Failure is the result of an emotional response that is made in the VOID. For example: Quitting

college because of writing term papers, paying $200 for books, missing home…Or, quitting SEAL

training because of the cold water, long runs and lack of sleep. All of these responses fit within

the VOID and are part of the component that separates success from failure: WORK.

When pressures from work in the VOID push against a “B” or “C” student, an emotional

response is created and pushes the student out early such as those that drop out of college (they

all have legitimate reasons for leaving) and those that drop out of SEAL training (the water was

cold, I didn’t want to do it anymore). It’s conceivable to believe that they all want to finish

college or complete SEAL training, but each must understand the WORK element required in the

VOID. The VOID always exists and any path to the top of the mountain takes students through

the VOID. It’s the place of emotional responses due to work, commitment and sacrifice.

Decisions should NEVER be made in the VOID! Why? Because they are always emotional based.

When work becomes hard, the natural tendency is to choose the easy path and run the other

direction. That place that leads to immediate satisfaction. Yet, when those arrive at that place

what do they say?????

I SHOULDN’T HAVE QUIT!

You starting college/SEAL

training/ boot camp

VOID

College certificate/ SEAL

qualification/ Med school



See the vision, commit to it fully (“A” student), don’t decide to quit when you enter the VOID

(when work begins). You will make it to the top, but you must climb. There’s no such thing as a

free lunch.

Explain a scenario that indicates your understanding of making a decision in the VOID.

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How will you know when you are in this situation?

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How do you expect to make it through the VOID?

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7

SELF-LEADERSHIP (4-C’s)

Failure is a by-product of taking chances, moving forward or elevating levels of risk to succeed.

In order to succeed at your endeavors, some level of risk will always be required, however, from

failure comes choice. That choice is of course based on whether or not you want to succeed and

whether or not you lead yourself toward your vision in life.

Self leadership suggests the 4 main elements of internal guidance. That is, concepts that you

should use for forward momentum. The 4 elements are:

Commitment:

Courage:

Confidence:

Can-do Attitude:

Commitment: Whatever vision you choose, always commit to it. Don’t quit half way there,

don’t quit one week into the hard work that is required to attain it. It’s your vision, if you see it

you can be it.

Courage: Have the courage to raise the bar higher than those around you. Don’t follow in the

steps of those before you simply because it is easier, carve your own path.

Confidence: Confidence isn’t something that you can borrow from a friend, buy or stumble upon.

Confidence is something that you choose to have or by default, end up with what you end up

with. Be confident in your abilities, you are worthy of whatever vision you seek. Be confident in

who you are, you are special. If you weren’t, you wouldn’t have been given life!

Can-do Attitude: Attitude is the only thing left to control when you enter the VOID. The other

three, commitment, courage and confidence have already been solidified (you are already fully

committed, you have exhibited courage, and are confident in yourself). Choosing to have a



positive attitude takes the same energy as choosing to have a bad attitude (by default). A

positive attitude can help increase mental morale while a negative attitude will create weakness

in your level of commitment. Choose to have a positive attitude!

Explain your 4 C’s toward the program you have chosen.

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8

FOLLOW THROUGH

Follow through in the most simple of terms means till the end or until completion. Notice that

follow through never suggests stopping, delaying or making excuses to change to something

else. Follow through never concludes with DOR (Drop on Request) or I change my mind now

(this usually occurs during the work process where it is convenient to want to change). Those are

simply reasons not to follow through. But, lets evaluate reasons to follow through-

1) You have assessed what is important to you (identified your why with active mindset).

2) You have determined the type of student you will be (you chose to be an “A” student).

3) You have vowed not to make an emotion decision to quit (decisions in the VOID).

4) You have decided to focus on the four c’s of Self-Leadership (Commitment, Courage,

Confidence, Can-do Attitude.)

5) You have the willingness to climb and understand that there is no free lunch.

6) Repeat

Notice that number 6 is repeat. This suggests that anything you start you will finish. Only then

will you move to the next vision. Quitting can become habitual if not controlled. If one quits

during work or sacrifice on their way to achieving their vision, odds are that they will quit next

time it gets hard as well (run to instant satisfaction). Removing the follow through (to finish)

can ultimately lead to becoming a habitual quitter. Always follow through when starting the

journey to achieving a vision.

How will you follow through?

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Follow through is critical to succeeding. Your follow through will be two fold:

1) Complete the physical training blocks that your mentor has given you. Avoid off the shelf or

other training programs offered by former NSW personnel not affiliated with your Warrior

Challenge Training Team. Regular physical training should be reflected in progressive PST

scores. Those that lack a progressive PST probably suffer from lack of commitment/work. If

your PST scores aren’t progressively getting better, you should re-assess what you want and re-

evaluate your level of commitment towards achieving it.

2) Each session (determined by your mentor) you will discuss one element of this workbook. You

will explain your why, where you want to be, your plan to get there, self-leadership, type of

student you are….It will be different each week/month and if asked, you should have the

answers to every aspect of your workbook.

Do Not take the importance of the role that mental training plays in your success lightly. Each

of these programs ares difficult in their own way physically; however, they will be equally

mentally hard. Focus on the physical training as required and stay committed mentally.

Like failing PST scores or students not showing up for the PST, if you show a lack of commitment,

lack of understanding why you chose these programs or do not bring 100% to training sessions,

your contract will be at risk of being taken away.



9

**To be completed at 14 day PST.

CONCLUSION:

Success at any endeavor requires an understanding of what it is that you want, why you want it

and what your willing to do to get it. Our Warrior Challenge programs are voluntary programs

and every student that has the courage, is willing to commit and chooses to have confidence in

themselves stands a great chance of succeeding at the chosen program. But, the attitude that

will be needed must be kept in check and a continual re-enforcement of the WHY must be

Understood in the DEP program.

If you waiver during DEP, you will waiver at bootcamp.

If your not sure in DEP, you won’t be sure in bootcamp.

Be Sure! If you choose a program, that’s active cognitive engagement (you put some thought

into it). Follow through until the end (don’t make decisions in the VOID). Don’t look back when

you get on the bus on your way to Navy Boot Camp. Don’t look over your shoulder and second

guess yourself! Know what you are doing and understand your why!

The world is your buffet - you can have anything you want, but if you put it on your plate, finish

it!

Why are you here?

Where do you want to be?

What does your future look like?

What are you willing to do to make it real?

What type of student are you?

Do you know what mental toughness is?



What are your 4C’s of self-leadership?

PST BASELINE

Date:_________

Initial PST scores: (Baseline PST)

Swim:_______pushups_________situps________pullups______run_________

Date:__________

PST scores (after 4 weeks of training).

Swim:______pushups__________situps________pullups______run__________

**Progression? If not, schedule a time to meet your mentor. Date: _______Time:__________

PST Scores (after 8 weeks of training).

Swim:______pushups_________situps________pullups_______run_________

**Progression (from baseline)? If not, recommend a re-evaluation of chosen rate. Schedule a

time with your mentor to discuss a possible rate change. Date:_________Time: __________

PST Scores (12 weeks) *Progress should continue until departing for Boot Camp.

Swim:_______pushups________situps_______pulups________run____________

Continue training during DEP. Ensure to add rest days, stretching, re-generation and education

on nutrition, Chain of Command and other topics mentioned in your startup guide.



TRAINING PLAN**A sample training plan has been added to this workbook for your knowledge.

WEEK 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Swim 1500 yds 1500 yds 1500 yds

Run 3 mile 3 mile 3 mile

PT 45 min 45 min 45 min 45 min 45min

WEEK 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Run 30 min run 30 min run 30 min run


Week 3





Week 4







Fill in per training plan. Print additional copies as needed.

WEEK 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Swim

Run

PT

WEEK 6


Swim

Run

PT

Week 7


Swim

Run

PT

Week 8


Swim

Run

PT



The training plan is just an overview of your training each week. Detailed information about

each training day can be captured in a journal or on the back of each sheet of the workbook.

Keep track of your training (swam1000 yds. CSS, treaded water with fins for 3 minutes, ran 3

miles @ 8:00 pace…)

Complete the training plan each day.

Add additional swimming/ running distance as needed.

PT includes stretching, situps, pullups, pushups……

All runs and swims should include a warm up and cool down.

Use other resources provided by NSW W/C mentor such as SEALSWCC.com

If in doubt, contact your Warrior Challenge mentor.

Documents

Warrior Challenge Workbook - nsonswmentor.comWarrior Challenge Candidate Workbook 4 | Developed for ACADEMI use, S -E -L mindset development programs SELF ASSESSMENT: For a man to