STRENGTH & KNOWLEDGE
The manual for life and combat.
Welcome to theMill's STRENGTH & KNOWLEDGE online manual.
STRENGTH & KNOWLEDGE ('S&K') is the complete illustrated guide to building resilience, mental toughness and physical hardiness to elite levels. The S&K is effectively a manual which, when combined with our online programs, will guide you all the way from 'rank-beginner' with no fitness or training experience, to achieving the elite fitness and mental toughness levels of Special Forces Operators. This manual takes you on a continuum which is divided into easy-to-follow stages with simple practical tasks to be completed prior to advancing to the next stage on the continuum.
To help you define where you are on this continuum and to measure your levels of fitness we have included Progressive Interval Threshold™ ('PIT') tests which will gives you an objective assessment of your level of mental and physical fitness, as to where you are on the S&K continuum including which of our online fitness programs is best for you.
This manual (and its accompanying workbook), is the manual for developing elite-level resilience within yourself which, when you reach a level of mastery, you can apply to your family and your team. It covers techniques used by Tier-1 Special Forces Operators in: mindset development, mental conditioning and mental strategies for developing clarity, managing high-stress situations, building desired habits, solving problems and overcoming adversity; leadership and fostering stronger and more effective teams; diet and nutrition for maximising training effectiveness and speeding up the recovery process; strength and conditioning for building elite fitness, physical preparedness and battle-readiness; the most effective training methods, tools and equipment and information about how to use them to maximum effect; and practical information on preventing injury as well as managing illness, injuries and set-backs during your mental and physical preparation journey.
Note: We will be regularly updating this online manual to give you the latest information on preparing yourself to be a tactical, battle-ready athlete based on recent research and study conducted within the international Special Forces community.
The S&K is a holistic and comprehensive guide to building smarter, fitter, faster, stronger and better versions of yourself. It will set you on the path to changing the way manage the adversity in your life and sets you up for living at your 'next-level'.
The S&K is the essential guide for:
- Anyone seeking to be the best version of themselves. Especially if you want to be fitter, hardier, tougher and more resilient; and
- Anyone contemplating a career in the emergency services, military or Special Forces. This is the manual which has been written by veteran Special Forces ('SF') Operators with you in-mind. This manual is the guide its authors wish they had prior to embarking on their own SF careers.
Please 'click' on the contents items below to be taken to the relevant sections.
INTRODUCTION - RESILIENCE
REST & RECOVERY
DIET & NUTRITION
TRAINING TOOLS & EQUIPMENT
PROGRAMMING - INTENT
PROGRAMMING - FUNDAMENTALS
PROGRAMMING - PRINCIPLES
PROGRAMMING - STRUCTURE
- PROGRAMMING - PIT™ TESTING
BATTLE FITNESS - PART 1. COMBAT EFFECTIVENESS
BATTLE FITNESS - PART 2. PATROL EQUIPMENT
BATTLE FITNESS - PART 3. PACK-MARCHING
INJURY & ILLNESS MANAGEMENT
ACRONYMS & ABBREVIATIONS