A Veteran's Guide to Conquering the 24-Hour Immersion Course

G'day, legends! As a retired Australian Commando and a passionate advocate for pushing past self-imposed limitations, I stand here today, eager to share my proven methods for mental and physical preparation. Mindset is everything, my friends, and with the right approach, you can conquer the 24-Hour Immersion Course and unleash your full potential. Let's dive in!


First and foremost, let's talk about mindset. It's the cornerstone of success in any endeavour. Train your mind to be your greatest ally. Embrace a growth mindset, where challenges are viewed as opportunities for growth. Learn to quiet the self-doubt and negative self-talk. Visualize success, feel it in your bones, and believe that you have what it takes to overcome any obstacle that comes your way.

To cultivate discipline and fortify your mindset, I recommend three powerful daily practices.

First, commit to waking up before 0530 without exceptions. This early rise will set the tone for the day, allowing you to take charge and conquer each challenge that comes your way.

Next, embrace the discomfort of a two-minute cold shower. This act of resilience will train your mind to push through discomfort and build mental toughness that will serve you throughout the day.

Lastly, banish procrastination from your life. Make it a non-negotiable rule to engage in physical activity every single day, targeting movements similar to those encountered in the Immersion Course. Rucking with a weighted backpack and incorporating bodyweight exercises will condition your body and mind for the demands of the course.

Approach these practices as a daily renewable contract with yourself. Embrace discipline and commit to doing what needs to be done even when you don't feel like it. It is in these moments that your true strength and character are forged.

Remember, mindset is not something you can develop overnight. It requires consistent effort and dedication. By integrating these practices into your daily routine, you'll cultivate a mindset of unwavering discipline, resilience, and the relentless pursuit of personal growth. Let your mindset be the fuel that propels you forward on your path to conquering the 24-Hour Immersion Course.


Now, let's discuss the daily habits that will pave your path to victory. Start each day with purpose and intention. Wake up early, allowing yourself time to set the tone for the day ahead. Visualisations become an indispensable tool to prepare your mind for victory before you even step onto the battlefield.

Each day, take time to vividly envision yourself conquering the Immersion Course with unwavering determination. See yourself overcoming each challenge with ease, feeling the exhilaration of pushing past your limits, and relishing in the sweet taste of victory. Immerse yourself in the sights, sounds, and sensations of triumph. By mentally experiencing success beforehand, you prime your mind for the real battle.

In addition, combine these visualisations with powerful affirmations. Repeat to yourself empowering statements that reinforce your strength, resilience, and unwavering belief in your abilities. Affirm that you are a warrior, destined for greatness, and capable of overcoming any obstacle in your path. Let these affirmations resonate deep within your being, fuelling your spirit with unwavering determination and unwavering confidence.

Remember, soldiers who visualise victory before battle are better equipped to face the challenges that lie ahead. By cultivating this tough mindset and visualizing success with unyielding conviction, you arm yourself with the mental arsenal needed to conquer the Immersion Course. Harness the power of visualization and affirmations, and become the unstoppable force you were destined to be. Victory awaits.


Physical preparation is equally important. As a world-class athlete, I can attest to the power of a strong body. Engage in regular physical training that challenges your limits. Incorporate a combination of cardiovascular exercises, strength training, and functional movements. Try this immersion course preparation workout.

This workout combines strength, endurance, and functional movements to develop the resilience and stamina needed to conquer any obstacle. Lace up your boots, soldier, and let's dive in:

1. Warm-up (5 minutes):

  • Jog in place: 2 minutes
  • Jumping jacks: 1 minute
  • Bodyweight squats: 1 minute
  • Push-ups: 1 minute

2. Circuit Training (30 minutes)

3. Complete as many rounds as possible (AMRAP) within the allotted time:

  • 10 Burpees: Explosive full-body movement to boost cardiovascular endurance.
  • 15 Air squats: Engages lower body strength and endurance.
  • 20 Mountain climbers: Targets core strength and stability.
  • 25 Sit-ups: Develops abdominal strength and endurance.
  • 30 Walking lunges: Builds lower body strength and stability.
  • 200-meter run: Boosts overall cardiovascular fitness.

Push yourself to maintain a challenging pace throughout the circuit, taking minimal rest breaks. Focus on form and quality movement while keeping up the intensity.

Cool-down (5 minutes):

  • Light jogging or brisk walking: 2 minutes
  • Static stretches targeting major muscle groups: 3 minutes

Remember to listen to your body and modify the workout as needed. Stay hydrated throughout and fuel your body with proper nutrition before and after the workout. This WOD will test your physical endurance and mental toughness, preparing you to face the physical demands of the Immersion Course head-on.


Fuel your body for peak performance. This means not only adhering to a well-rounded, nutrient-dense diet but also supplementing it where necessary. A holistic approach includes lean proteins, complex carbohydrates, and healthy fats, as well as adequate hydration to maintain optimal performance. In addition, consider the STAIT for Men range of products designed to complement your diet and provide the additional boost your body requires.

Here's an example of a day's eating without grains, focusing on whole foods, lean proteins, and incorporating the STAIT supplements to provide the energy needed to excel:


  • Vegetable omelette with spinach, bell peppers, and mushrooms cooked in cultured butter
  • Sliced avocado on the side
  • Greek yoghurt with berries and a sprinkle of nuts
  • STAIT daily supplement: take your first two tablets for the day
  • Hydration: Water or STAIT herbal tea

Mid-Morning Snack:

  • Protein smoothie with STAIT superfood and banana, watermelon or berries.
  • Handful of mixed nuts.


  • Grilled chicken or salmon
  • Roasted sweet potatoes
  • Steamed broccoli and cauliflower
  • Mixed green salad with olive oil and lemon dressing

Afternoon Snack:

  • Apple slices or carrot sticks
  • Hard-boiled eggs or protein bar for an extra boost

Pre-Workout Hydration:

Post-Workout Recovery:

  • Protein  smoothie with STAIT superfood and banana, watermelon or berries.


  • Grilled steak or fish
  • Baked sweet potatoes
  • Grilled or steamed vegetables (broccoli, zucchini, or green beans)
  • STAIT daily supplement: take your next two tablets
  • Hydration: Water or a soothing cup of STAIT herbal tea

Evening Snack (optional):

  • Handful of pumpkin seeds
  • A glass of STAIT superfood greens to aid overnight recovery

Throughout the day, make sure to stay well-hydrated by drinking water regularly. Remember to take your STAIT daily supplement as advised - two tablets in the morning and two at night. Adjust portion sizes according to your individual needs and dietary preferences.

Remember, the key is to nourish your body with whole foods, grass-fed pasture-raised protein, healthy fats, plenty of fruits and vegetables, and an addition of STAIT supplements. Fueling your body with proper nutrition will support your energy levels, aid in recovery, and optimize your performance during training and the Immersion Course itself. Make smart food choices and listen to your body's signals to ensure you're adequately nourished for the challenges that lie ahead.

In addition to training your body, don't neglect rest and recovery. Your body needs time to heal and rejuvenate. Allow yourself sufficient sleep, ensuring quality rest for both body and mind. Incorporate active recovery days and stretching exercises to prevent injuries and promote flexibility. Listen to your body's signals and adjust your training accordingly.

But remember, my friends, mental preparation is just as vital as physical readiness. Cultivate mental resilience through mindset training. Utilize techniques such as visualization, positive self-talk, and goal-setting. Surround yourself with a support network that uplifts and inspires you. Seek out mentors and coaches who can guide you on your journey.

Finally, embrace the immersive experience wholeheartedly. The 24-Hour Immersion Course is an opportunity for personal growth and transformation. Embrace the unknown, face adversity head-on, and celebrate every small victory along the way. Embody the warrior spirit within you and tap into the unwavering determination that lies deep within your soul. Remember, my fellow warriors, you have chosen this path because you are capable of greatness. Believe in yourself, trust in your training, and let the fire within you burn bright. The 24-Hour Immersion Course will test your limits, but it will also unlock doors to newfound strength and resilience.

I'll leave you with this: It's not just about the course; it's about the person you become in the process. Embrace the journey, my friends, and let your warrior spirit guide you to victory. Onward, upward, and never settle for anything less than your best. The 24-Hour Immersion Course awaits your triumph!

Learn more about MY NEXT OP and the next event dates

Ex-Special Forces | Elite Performance Coach | Founder of MY NEXT OP

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