Selection Bullet Points: Recent Episodes
Rhys Dowden - OPERATOR EDGE
Struggling with the 3.2km webbing run for Special Forces selection? You’re not alone — it’s one of the most commonly failed gates for aspiring operators. In this video, former 2nd Commando Regiment operator Rhys Dowden breaks down exactly how to train smarter and crush the 3.2km run under 16 minutes — even with boots, rifle, and webbing. You’ll learn how to build speed and endurance, structure your weekly running plan, improve technique, set up your gear correctly, and choose the right boots to maximise performance. Whether you’re applying for SASR, Commandos, or another SOCOMD role, this is your step‑by‑step guide to preparing properly and avoiding the mistakes that cause most candidates to fail.
Wondering how much you should weigh for Special Forces Selection? You’re asking the wrong question. In this episode, I reveal what really matters – from smashing the 3.2km webbing run to building the endurance, strength, and resilience to survive brutal pack marches, navigation phases, and team tasks. Learn how to train for the real demands of Selection and avoid the mistakes that wipe out most candidates.
Most candidates think quitting is a big, dramatic thing. But the truth? It’s silent. Incremental. You don’t quit selection on Day 8. You quit two months earlier — when you skipped your stretch, blamed your sh#t nav, or justified that lazy pack march.
In this 10-min episode, I break down what micro-quit moments are, how to spot them, and how to kill them fast.
No fluff. Just hard truth, quick wins, and one mindset tweak that could save your whole prep.
Think you’re special? This episode breaks down why that mindset will sabotage your selection attempt—and why showing up humble, gritty, and ready to earn everything is your actual advantage.
In this episode, I break down what’s actually going on with Infantry recruitment in the Australian Army — yep, it’s currently on pause, even though there are still positions to fill. I unpack why Infantry is considered a lower priority right now, and what this means if your ultimate goal is to go Special Forces. Should you wait 6–12 months for Infantry to open up, or join another corps and get started now? I give you my take, based on experience, and the pros and cons of both options. Plus, I’ll cover how you can still get physically and mentally conditioned for selection, even if you go in via a different role, and whether bringing other skill sets to SF might actually give you an edge. If you’re serious about SF and want clarity on your best path forward, make sure you give this one a listen.
In this episode, I pose the question: If you could only train two exercises to prepare for selection, what would they be? Let's discuss!
In this episode, I discuss the obvious requirement of needing to finish selection to pass. Sounds straight-forward, right? Wrong! Many candidates get in their own way and fail to complete selection. Listen to find out why, it just might increase your chances of becoming an SF Operator.
In this episode, I answer 5 specific SF related questions. I cover, joining the Military with a criminal record, admitting to a mental health issue, colour blindness, a day in the life of a SFDRS candidate, and the new changes to equipment for SFET and selection. Some crucial points here!
In this episode, I discuss a lesson learned many years ago while on overseas operations. It has stuck with me ever since and I utilise it constantly to reframe situations to get something positive from them or make them more enjoyable. Take a listen to see how you can apply the same mindset - particularly on selection.
In this episode, I discuss the fitness standards you should be aiming for before beginning a selection specific training program. Whether you're going down the SFDRS pathway or you're already in the Military, but a ways out from selection, these are the standards you'll want to reach!
In this episode, I discuss the new selection pipeline and why the changes have been made. I like the new changes. I think it will get more of the right candidates turning up to selection ready. Listen to find out what those changes are!
In this episode, I discuss 'The Like Factor'—a critical yet often overlooked element of getting through selection. While selection is NOT a likability contest, it will be that much harder to get through if people don't like you. Listen to discover some essential dos and don'ts that will help you become more likeable and therefore increase your chances of passing selection.
In this episode, I discuss playing the selection game. This is the mental game instructors play with students, whether you want to participate or not. What is the selection game and how do you play it to ensure you're ready to win on selection? Listen to find out!
In this episode, I discuss the important attribute of competitive excellence. What it is and how you can apply it training for selection, on selection & reo and once you're badged. This will ensure your SF career is what you want it to be!
In this episode, I discuss the importance of conducting a thorough warm up and engaging in prehab exercises throughout your selection build up. This will ensure you remain injury free and give yourself the best chance of passing selection.
In this episode, I discuss the aspects of selection that will never change. With all the changes to SOCOMD and selection recently, there can be a perception that selection will become easier. How wrong that thinking is! Some things about selection will never change.
In this episode, I discuss 10 ways tactical athletes can improve their focus & concentration to help them maintain optimal performance under pressure and in the presence of distractions. A critical skill in Special Operations!
In this episode, I discuss the need to decide and commit to selection sooner rather than later. Otherwise, life could get in the way and your SF dream could become a distant memory. What can you do right now to prepare for selection?
In this episode, I discuss 21 tips and insights to help you prepare for selection and beyond. I've broken these down into the following 4 categories: SFDRS, SFET, Selection & Reo. Some great selection prep insights that will ensure you're ready for the selection process!
In this episode, I discuss how to cultivate the right balance while training hard and dealing with Military field exercises. This can be tricky. It requires the right mindset, forethought and positivity to ensure you remain motivated and energised to resume your training when possible.
In this episode, I discuss what you need to do when you suspect you're not doing well on selection. When you think you've stuffed up, if you think you're going to get BOS'd, when negative thoughts take over - do this...
In this episode, I discuss the importance of ensuring your swimming is up to standard for selection. Go into selection with your swimming below par and you'll be found out! Follow these tips to get comfortable and efficient in the water.
In this episode, I discuss 10 different breathing techniques you can employ to help manage your stress levels. This will help leading into selection, on selection, throughout the reinforcement cycle and within Special Operations. SF is stressful, learn how to operate in your optimal state.
In this episode, I discuss some techniques you can utilise to improve your push ups and sit ups (cadence and regular). Need to improve your push ups? Take a listen!
In this episode, I discuss what you can begin doing right now that will help you build the confidence and belief that you can pass selection and become an operator. Selection can seem overwhelming, but you gotta begin somewhere!
In this episode, I discuss a 3.2km webbing run strategy that will be critical to your SFET and selection success - particularly if you struggle with running. Get this wrong and your SF dream will be over quickly.
In this episode, I discuss the different methods you can employ to protect your feet throughout selection. Getting this wrong can mean the end of selection, however, protecting your feet is simple - follow these tips!
In this episode, I discuss what you should and shouldn't be divulging to the medical staff during the recruiting process to join the Military. What do they need to know? What should you probably keep to yourself? Can they find out about your medical past? If you're planning on joining the Military, take a listen!
In this episode, I discuss some of the tactics instructors will employ throughout selection and the reinforcement cycle. These tactics are designed to test you. Selection is a constant assessment and you will need to perform - at all times. Listen in to understand how you will be tested so you can better prepare for the inevitable f#ck around!
In this episode, I detail the pathway from Army Reserves to Special Forces. Whether you want to transfer full time into SF or stay SF Reserves, here's what you need to do. There are plenty of options. Take a listen to find out your best route into SF!
In this episode, I discuss the SFDRS recruiting process which is highly competitive. I provide you with tips and tricks to help you prepare and perform at your best on the day. You'll need to IOT be selected!
In this episode, I discuss the furphy of selection standards dropping. There is always constant speculation about the standards of selection being lowered due to various factors. Is this true or just BS?
In this episode, I discuss the upcoming 2024 combined selection for Australian Special Forces. How will things work? What will be the changes, if any? If you're doing selection next year, you'll want to listen to this!
In this episode, I discuss a number of key lessons learned from previous (and recent) selection courses. We'll discuss the need for doing well, not being the best at everything (or anything), comparing yourself to others, being stuffed around, and more. Take these tips on board to help prepare for selection.
In this episode, I discuss the importance of situational awareness and how to develop it. Not just for selection, but life in general. An extremely important mindset to adopt.
In this episode, I discuss the SF reinforcement cycle and how to best set yourself up for success by creating and optimising the right learning environment. Reo is long and difficult. You'll need to be on top of your game for a long period of time. This will help.
In this episode, I discuss the difference between an officer and a soldier within SF. How do they differ? What are their primary roles? What options are open to both? Not sure which path to go down? Take a listen!
In this episode, I discuss five ways to help you deal with nerves so you can perform at or near to your best - which is crucial for the selection process!
In this episode, I narrate a short story from my "Madness, Mindset & Mastery" ebook. It's about ego management, completing menial tasks well and being a good team player... and jam!
In this episode, I answer a number of selection-related questions in rapid-fire! I cover SFDRS updates, boots, CDO & SASR selection courses, watches, packs, breathing, swimming, navigation and quitting. Strap in & let's go!
In this episode, I discuss predicting selection success through physical testing. Is it possible? If so, how? Listen to find out!
In this episode, I discuss how everyone going for selection experiences self-doubt. After all, you don't know you have what it takes until you complete selection! Listen to this episode to get some tips on how to manage your self-doubt and go into selection confident you've done everything you can to prepare.
In this episode, I discuss the importance of being decisive in your actions, for selection and beyond. I tell a short selection story to illustrate the point and highlight what you should start doing right now to make decisive action a habit.
In this episode, I discuss the all important attribute of teamwork. You'll need to be a great team player during selection and throughout your entire SF career. Special Operations is a high performance environment and as such, valuable team players need only apply.
In this episode, I discuss what the adversarial growth principle is, and how you can apply it to your selection preparation IOT improve your chances of passing.
In this episode, I discuss the older candidate wanting to attempt selection. I talk about the pro's and con's of this and what (in my opinion) should already be ingrained in your life that will ensure a positive and successful selection attempt. I also touch on strength training for selection.
In this episode, I discuss when the best time to attempt selection is and what factors you must take into account to ensure you're making the right call.
When preparing for selection, how much time should you put into each skill set? Which skill sets should you prioritise and in what order? These can be tricky questions to answer depending on your circumstances. Listen to find out!
In this episode, I discuss five selection preparation points that came out of the 2022 Commando selection debrief video I made recently (for those in my Indefatigable program). I cover fitness, body, kit, cognitive skills and mindset.
In this episode, I discuss failing selection on your first attempt and going back for more punishment! You'll be required to possess a high (emotional) pain tolerance to put yourself out there a second or even third time and risk another failure. Is it worth it? Do you even want to? Why?
In this episode, I discuss the lessons learned from the 2021 SASR selection course. This was from a report written by the Human Performance Optimisation (HPO) Cell of the SASR. Some valuable insights!
In this episode, I discuss the pros and cons of conducting solo training versus group training for selection and what you should do to ensure you're ready for all scenarios on selection. You'll need to get this balance right.
In this episode, I discuss some valuable lessons learned from previous selection courses. I initially recorded this training back in 2020, but the points are still relevant today and moving forward. Take them on board to prepare for your selection course.
In this episode, I discuss some key points and areas (mentally) I believe you need to focus on in order to prepare for selection. I recorded this training video a few years ago, but it's still very relevant today. Get on top of these points, and you'll be going into selection as prepared as possible.
In this episode, I discuss how to deal with the selection haters you may encounter throughout your selection journey. This includes pre-selection and on selection. They may be direct or indirect haters attempting to cloud your world with negativity... don't let them!
In this episode, I discuss some very simple, but effective strategies that you'll want to implement to improve your 3.2k run time. Get on top of this a long way out from selection.
In this episode, I discuss the positives you want to take from others quitting on selection. Use this as motivation... you're still there, pushing, executing, giving it your all. Adopt this positive mindset throughout selection and beyond. You'll need to.
In this episode, I discuss the reasons a candidate may fail selection and get BOS'd off during the course or at the completion. Some key points you'll want to know and work on before you turn up to selection to ensure you're ready.
In this episode, I discuss some last minute selection advice for those who are attempting selection in the coming weeks. Take this on board!
In this episode, I discuss how no one knows they've passed selection once they finish. You won't either. You will stuff up on selection, guaranteed, but that doesn't mean you'll fail selection - you can still pass!
In this episode, I discuss how you don't need to be full-time Infantry to pass selection... there are other pathways! Listen to find out which avenue may be right for you.
In this episode, I discuss the importance of keeping everything the same in the lead up to the SF entry test and selection. Making any drastic changes just before these events can really hinder your performance.
In this episode, I discuss the importance of being a team player throughout the selection process and how to avoid being cast as the "jack prick". You don't want to be this guy!
In this episode, I discuss the pros and cons of putting on weight for selection. While packing on some extra kilos for selection sounds like a good idea, it can certainly be a hindrance too.
In this episode, I expand on my selection tip #223: Operational security still applies 10 beers deep. Just because you've passed selection, don't think you're in the unit yet. And definitely don't talk out of school.
In this episode, I discuss why it's extremely important to have your life square away before attempting selection/reo. Any distractions that take your concentration and focus off the selection process will hinder your chances of passing.
In this episode, I discuss what you need to do to prepare for the SFET interview panel. This is conducted at the end of SFET. There are some things you definitely should do, there are some things you definitely should avoid!
In this episode, I discuss the SFET format, order of activities and required scores you need to not only pass but be competitive. I also cover some tips and tricks to prepare for SFET and selection.
In this episode, I discuss the different courses you'll be completing throughout the reinforcement cycle. A great time, but a tricky time! What can you do now to prepare for reo? Listen to the episode to find out.
In this episode, I discuss energy requirements for longer physical training sessions. I detail what you need to do to ensure you're replacing spent fuel during these sessions so you can perform at your best and not risk becoming hypoglycaemic. This is particularly relevant for the 20km pack march on selection.
In this episode, I answer a number of selection relevant questions including the Officer vs Soldier pathway, current SF deployments, attempting selection from another branch, not receiving a recommendation to reapply, pack marching tips & more.
In this episode, I discuss the pros and cons of joining the full-time Army (or Military) versus Army Reserves, and which course of action may be better for you in preparing for selection.
In this episode, I discuss the reasons why a candidate would finish selection, but not pass. I also discuss the criteria you will be assessed on throughout selection and the reasons a candidate may fail the reinforcement cycle.
In this episode, I break down the SFDRS pathway from Kapooka all the way through to becoming a badged Operator. If you're thinking of going down this pathway, this episode is for you.
In this episode, I answer a number of selection related questions I received over the holiday period relating to aptitude testing, sniper training, blister management, pack marching & more.
In this episode, I answer 15 questions that were asked of me recently. Topics include the SF sniper course, best swimming stroke, GPS watches, pack weight, TAG duties, SFDRS and more.
In this episode, I discuss the unique aspect of selection being voluntary, which is completely at odds with anything else in the Military. If you underestimate or are underprepared for this, your selection attempt will be short-lived.
In this episode, I discuss staying motivated in the Regular Army, the surprises from this year's Commando selection course as well as lateral transfer & direct entry into a Police Tactical Group.
In this episode, I discuss how to improve your navigation skills in preparation for selection. Navigation is a crucial skill that you must be proficient in before you begin selection. Follow these navigation tips and tricks and be ready to execute on selection.
In this episode, I answer 11 questions that were emailed through recently. Topics include: Why I left SF, exchange opportunities within SF, tips for putting on weight, expected pack weight for the navigation phase and the use of Condy's crystals for feet hardening + more.
In this episode, I discuss my pathway to Special Operations. As you'll hear I made a lot of mistakes along the way before finally making it. Your selection journey may follow a similar path and you'll need to be persistent to ensure you "work it out" if you want the beret and everything that comes with it.
In this episode, I discuss the criteria each Special Operations candidate is being assessed on throughout selection. I go through the reasons why a candidate could be removed from selection and/or not pass, and what ultimately selection is really all about.
In this episode, I discuss the different pathways you can take towards Army Special Forces selection, including from the full-time Army, Army Reserves, SFDRS and other Military branches. I also discuss the fitness activities and benchmarks you'll be required to reach IOT pass as well as be competitive. Finally, I discuss the different elements of the actual selection course.
In this episode, I discuss what personality types make it through selection and into a Special Operations unit. I also discuss the 16 personalities test, go through a little experiment I conducted and put it all into perspective.
In this episode, I discuss injuries and selection. Possible injuries that could hinder your selection chances and those that could even prevent you from joining the Defence Force. I also discuss injuries and sports - specifically BJJ.
In this episode, I answer various selection related questions that were emailed in by my subscriber base. Topics include: reasons one could fail selection, training around injuries and the combined selection course occurring from next year.
In this episode, I discuss some of the possible concerns a candidate may have when preparing for selection, and I also provide solutions to those problems.
In this episode, I discuss how to overcome the impostor syndrome and how to change your mindset into a more positive belief that you can actually pass selection.
This episode is a little different - in it, I discuss my attempt at completing the Ultra Trail Australia 100km race held at the Blue Mountains a couple of weeks ago. It was much tougher than I'd anticipated and some great lessons were learned!
In this episode, I discuss the salary for Special Forces soldiers and why it's recently been changed on the Army website from $120k down to $87k. Did SF receive a pay reduction?!
In this episode, I discuss some of the adaptive coping strategies that you can employ to help you get through a tough physical training session. Whether that be on selection or during your everyday training.
In this episode, I discuss the age question regarding selection. When's the best age to attempt it? When is too early? When is too late?
In this episode, I discuss the reasons why a candidate might talk themselves into quitting selection and how you can avoid the same negative mindset.
In this episode, I discuss dealing with the haters that you may come across when going after your Special Operations dream.
In this episode, I discuss the Special Forces Direct Recruiting Scheme pathway and if it's actually worth pursuing considering the high failure rate.
In this episode, I discuss the different ways to improve your 3.2km run time... a critical (and tough) component of SF selection.
In this episode, I discuss some of the potential reasons why a candidate could complete selection, but not get selected to continue onto the reinforcement cycle.
In this episode, I discuss what you should do on selection, during a PT session, if you're having an off day and feel as though you're going to break yourself.
In this episode, I discuss the five (5) areas I would focus on if I had to prepare for selection again.
In this episode, I discuss how you must narrow your focus the closer you get to selection. You must make sleep a priority and be brutal in saying no.
In this episode, I answer one of the most asked questions I receive: What is the difference between SASR and Commandos?
Selection is a marathon, not a sprint. If you go too hard too early, you'll burn out. You'll need to learn how to pace yourself throughout selection so you're still able to contribute during the later stages.
A) What was the toughest stage of selection & how did you overcome it? B) My pessimistic (probably incorrect) default setting.
In this episode, I discuss the effects of sleep deprivation and whether or not you can train for it. I also discuss nutrition in relation to shift work, your circadian rhythm, and naps.
I answer two questions during this session. A) How did you deal with nerves leading into selection. B) What tips do you have to prepare your body physically for selection?