Fitness
Everyday Warrior: Special Forces Operator Dean Stott on Embracing Failure
“I like to prove people wrong,” says Dean Stott, British Special Forces veteran and Guinness World Record Holder. “I don’t see the point in arguing with people until you’re blue in the face. Doing what you said you were going to do, then coming back to the table, speaks volumes.”
This straightforward yet powerful mindset has fueled Stott as he’s taken on challenges around the globe. Having spent 16 years in the British military and notably becoming one of the first army soldiers to join the Special Boat Service (SBS), Stott is no stranger to daunting situations.
In 2011, a parachute accident during pre-deployment training resulted in a severe leg injury that ended his military career. While Stott’s transition back into civilian life created a self-described “identity crisis,” he soon began work in private security and specialized in high-pressure evacuation situations in conflict zones.
“I was trying to match the adrenaline rush I had when I was in the special forces, without actually coming to terms with the fact I had left,” Stott says.
With a wife and young children, Stott decided to spend less time abroad and began searching for his next challenge. He found it on the Pan-American Highway––a 14,000-mile road spanning from southern Argentina to northern Alaska––the longest drivable road on Earth.
His goal was to set a world record for the fastest cycle journey on the highway and also raise money for mental health awareness––a philanthropic initiative he adopted after consulting his longtime friend, Prince Harry.
Stott exceeded his expectations and broke two world records on his journey––the fastest person to cycle the length of South America and the fastest cycle journey of the Pan-American Highway––while raising over a million dollars for charity. His official time was 99 days, 12 hours, and 56 minutes––smashing the former record by 17 days.
Since completing the journey in 2018, Stott has gone on to write a book about his life experience, Relentless, and is now plotting his next challenge: kayaking the length of the Nile River. We caught up with Stott to get some tips on overcoming major obstacles, coping with mental health struggles, and why everyone should embrace failure.
Men’s Journal: How did you process such a monumental challenge as biking 14,000 miles in under 100 days?
Dean Stott: You’re not looking at the final day, you’re looking at what’s in front of you today. What do I need to do today to get to tomorrow? And that’s how I did it. I broke down the countries into days, and I broke the days into stages. I was laser focused on what the objective was and kind of blocked everything else out. I also ensured I hit my targets for the day, because when you go to bed at night, you’re in the right mindset for the next day. And that’s a good takeaway point, whether it’s in business or sport or whatever—stay on that bike or do those extra phone calls, make sure you get done what you said you were going to do.
How do you handle a situation that doesn’t go according to plan?
I always say to at least have a plan in your head, but don’t be too worried if it doesn’t go according to plan. A good leader is someone who can react to those changes because the rest of the team is looking to them. I talk about positivity, negativity, and fear all being contagious. So if you’re positive and fearless, then how does that rub off on the people around you? You can’t be experienced without experiences. There’s no organization out there that could replicate experiences you have in the military, just that high-octane environment and having to make crucial decisions.
What advice would you give to people struggling with the mental toll of COVID-19?
You can’t change what’s happening. You can’t control the uncontrollable. I think the first thing everyone needs to do is accept it’s happening. But whether you had an injury or whether it’s the situation with COVID-19, it can be very hard to stay focused. For me, I need to do physical activity to keep me on point. I think you need to have a goal or something to aim for, because it’s easy to get into a rut and just do nothing. Everyone’s personal circumstances are different, but looking after your mental health, physical activity, communication, and setting mini goals will help. If you see something not working, be creative and change that. You don’t want to just keep doing the same thing over and over again.
Why is failure is something we should all embrace?
Failure is a great thing to take on board, but I don’t call it failure, I call it experiences. You need to identify what’s working, what’s not working, what would you do differently? Those three questions are quite key. I think people fear failure and, nowadays with social media, you see posts of people who already succeeded, but they don’t post their failures. That’s why I think people should share more. I’d like to see people sharing what worked, what didn’t work. People should change their mindset and embrace failure. Failure is good—but learn from it. If you then make the same mistake, you’re not learning from it.
What’s the best way to cope with the pressure to perform?
I think everyone takes pressure in different ways. For example, as long as I hit my targets for that day and do what I am supposed to do, then I’m not putting myself under pressure. But if I don’t hit those targets for that day, that’s when self-doubt starts creeping in.
With mental health issues on the rise, how can we better instill mental toughness in our kids?
People should try to reflect on what they did as a child. What they enjoyed and where they got their mental toughness or robustness. I don’t wish to discredit social media or the internet, as there are pros and cons from both, but I think a break from the technical world and just unplugging completely to be outdoors is good. Go camping, go for a walk for an hour, that’s going to help your mental state.
What is one takeaway people can use to make the most of every day?
The ethos of the Special Forces is the “Unrelenting Pursuit of Excellence”, but it’s not just sport or military. It can be anything you do, as long as you do it to the best of your ability and don’t compare yourself to others. You can ask no more of a person if they’ve done something to the best of their ability. When people want to do a challenge, often the anticipation is worse than participation. Many people will tell you why they can’t do something, but when they’ve actually gone through the work and done it, they look back and realize it actually wasn’t that bad.
This article is an installment of The Everyday Warrior series, a recurring column by retired Navy SEAL and best-selling author Mike Sarraille, featuring advice, key interviews, and tips to live a life of impact, growth, and continual learning.
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The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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