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What I Learned From Training Three Days With a Navy SEAL

/ Mindset & Motivation / By

The first time I met Mike O’Dowd felt like the first time I’ve met many other military “operators”—a slang term used to describe members of elite special forces units. They always seem to be unassuming.

The reality of these soldiers often differs drastically from the glorified heroes we see in movies or TV. Instead of larger-than-life action figures, they’re usually just ordinary people who’ve dedicated themselves to the higher calling of defending our freedoms—no matter the personal cost.

And those costs are steep.

Petty Officer First Class Mike O’Dowd, a former Navy SEAL with 10 years of service and two deployments under his belt, knows that price well. He also knows what it takes to earn the trident.

“When Hell Week started, this guy showed up and he was shredded. Looked like a superhero. We were all watching him, thinking what a stud he was,” Mike recalled. “Then he was gone before the end of the first day—and we never saw him again.”

That was during his early days in BUD/S, the brutal selection program every Navy SEAL must survive to earn their place in the brotherhood.

Mike was in town on business when we crossed paths—thanks to a lucky email. A former client of his contacted me about renting my gym. She needed a matted space for a portion of a three-day seminar she and a few friends had booked. I had the option of taking cash—or trading for a spot in the workshop. Naturally, I took the trade. This guy is basically Jason Bourne.

DAY ONE: THE RANGE

We kicked off at the shooting range. I don’t have much experience with firearms, but let’s face it—thinking that years of martial arts alone are enough to make me safe is wishful thinking in today’s world. If you’ve never trained with a weapon, you’re lying to yourself.

Thankfully, we lucked out with the weather and avoided the abusive Florida summer heat.

Right away, I could tell Mike was a phenomenal teacher. Engaging, well-spoken, and instantly relatable to everyone in the group. That said, he couldn’t help but take a few cheeky shots at the range officers who kept interrupting his demonstrations.

“These old range guys are all the same,” he muttered as one walked away after correcting him. “They’re so concerned about safety, they forget to teach anyone how to actually be safe with a gun.”

Despite the interruptions, we trained hard. After six hours under Mike’s watchful eye, I could feel the gun becoming an extension of my arm. For a novice like me, it was empowering.

DAY TWO: HANDS-ON

Day two was held at my gym. Unexpectedly, Mike showed a ton of humility and respect by acknowledging my expertise. He didn’t just allow my input—he encouraged it.

The morning focused on hand-to-hand combat. After lunch, we integrated Glock airsoft pistols into the drills. Then, before wrapping up, Mike ran a final scenario—a kind of “graduation test.”

Here’s how it went:

I stood in the middle of the room, hooded, with headphones blasting loud music. Mike, dressed in riot gear, waited somewhere in the room, ready to attack. When the hood came off, I had to react immediately. Sometimes he had a knife, sometimes a bat, sometimes a gun.

The anxiety under that hood was real. Waiting. Anticipating. Not knowing what was coming. Every second felt like an eternity.

Even as a high-level black belt competitor, I felt exposed. In the pure grappling exchanges, I got to the clinch and controlled him easily. But when weapons were involved, it became a whole different animal.

Jiu-Jitsu often gets called the “gentle art,” but in reality, weapon defense is not gentle at all. The rule changes: you must attack the attacker. Closing the distance can get you killed. I learned that the hard way when Mike repeatedly “stabbed” me with a plastic training knife.

In the debrief, Mike pointed out that the brutality of my boxing background might serve me better in these situations. The key is to disorient and incapacitate quickly. And never forget—if someone has a knife, assume you haven’t seen it yet.

DAY THREE: ROOM CLEARING

In our final session, we got to see Mike in full operator mode. The focus was tandem room clearing—a precise, choreographed “dance” between two armed defenders working in unison to neutralize threats.

It’s stressful. Demanding. Exacting.

And Mike made it look easy.

Watching him move with a weapon is like watching choreography from a John Wick movie—but it’s real. Thousands of hours of drilling and real-world application were obvious in every step, turn, and trigger pull.

Final Thoughts

Mike O’Dowd is an American hero. His service overseas may never be fully known or understood by anyone but God. But his mission didn’t stop when he retired.

After his SEAL career, he earned a degree from Boston University and entered the private sector. But when COVID hit and corporate life felt hollow, he returned to his roots.

Now, through his company—Defense Strategies Group—he teaches seminars, trains civilians, and employs other former special forces operators through his private security firm in Southern California. He gives his brothers in arms a chance to keep sharpening their blades—and make a living doing what they love.

“A lot of these guys are just excited to be back doing what they love,” he told me. “They deserve that outlet.”

Becoming a SEAL isn’t just about physical strength—it’s about commitment. Service. Sacrifice. That mindset doesn’t turn off after retirement.

Mike O’Dowd is still answering the call. And if you want to learn from the best, I highly recommend checking him out.

👊 Train with the Best. Support the Mission.

Mike O’Dowd and his team at Defense Strategies Group are redefining what tactical training looks like for civilians and veterans alike.

🔥 Whether you’re looking to:

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👉 Visit: https://defensestrategiesgroup.com

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