Everything you need to know to prep for selection

Army Special Forces (SFAS) & Ranger (RASP) Training Guide

Download the FREE 90-page PDF guide on how to prepare for SFAS or RASP.

Learn how to write an individualized training program to prepare for your SOF selection

Example progressions and in-depth explanations of how to program for running, rucking, PT, & strength training

Learn the mental skills you'll need to get selected

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Building the Elite Army SOF Training Guide cover

What you will learn

Step 1: Assessment

The first step in creating a robust training program is understanding where to focus your efforts. Everyone knows you'll have to ruck, run, and do pushups and pullups. But, the volume and intensity of each can and should vary wildly based on your strengths and weaknesses. In this step you'll learn how to comprehensively assess for your strengths and weaknesses (much more than another PT test).

Step 2: Conditioning

Of course you need to regularly do some combination of running & rucking to get a contract and eventually pass selection. But, how often, how far, how hard, and how to mix it in with everything else is the hard part. Learn the exact methods and process we use to design our training programs.

Step 3: Strength Training

Strength and power development is one of the primary pillars of SOF prep training. There is no deadlift test to get into SOF, but you do need to be strong enough to lug around a heavy pack day after day, scale a wall, do countless pushups and pull-ups and move efficiently. Learn how to do so in a way that will amplify every other aspect of your training program.

Step 4: Work Capacity

Special operators are masters of work capacity. They aren’t overspecialized in any physiological capacity; instead, they can do a lot of everything. This allows them to be extremely adaptable and resilient in the field. For someone looking to attend a SOF selection course, work capacity refers to your ability to sprint, run, ruck, swim, carry things, climb things, and do calisthenics. Learn how to mix in the right amount of work capacity training to be ready for selection.

Step 5: Movement

Movement means a lot more than going into the gym and doing stuff that makes you tired, or how good your barbell back squat looks. If you understand how complexity and stress interact, you’ll be able to choose the right movements for the right goal in your programs, get the most out your workouts, and build training progressions that enable you to execute a greater range of skills under a wider range of difficult conditions. Learn how we build movement work into every training session.

Step 6: Mental Skills

Everyone who shows up at selection has attained the physical standards for a contract, yet 50-90% of them will fail anyway. The research is clear - being more fit does give you a higher likelihood of success, but only marginally. Mental and emotional factors play a central role in success in SOF selection. Learn the most important mental skills we emphasize with our clients.

Step 7: Nutrition

Nutrition is a vital part of the overall process of building and maintaining physiological resilience. Having energy on demand, regardless of circumstances, is key to thriving in the chaotic environment in which special operations units work. Nutrition also plays a significant role in recovery, which is half of the adaptation process.

Step 8: Monitor & Adjust

Your body’s response to training is both very specific and general in nature.  The more variables that you can take into account, the more effective your program will be. Understanding the principles that govern how your body responds to training will demystify the training process and help ensure that you make continual progress.

Don't miss out on the Army Special Forces (SFAS) & Ranger (RASP) Training Guide

90 pages of FREE content on how to prepare for SFAS or RASP. The guide includes:

Example progressions, methods, and in-depth discussions on each part of a comprehensive program

Learn how to individualize your program based on your strength & weaknesses

An overview of the mental skills you'll need to pass selection and how to develop them

  • This field is for validation purposes and should be left unchanged.

What people say about us

For nearly a decade, Craig and Jon have shaped the way I have trained both current and future Operators; this is an essential guide, not just for active and aspiring special operators and the people who train them, but for anyone looking for a detailed, systematic approach to building unbreakable athletes.

Dr. Kevin Serre, Ph.D.
High-Performance Manager, Canadian Special Operations Forces Command

My mentality with SOF training before BTE was that the more I could do, the better. This led to me getting injured over and over. With BTE, I’ve been able to take a step back and build my foundation from the ground up again. Each training session has a specific purpose, not just “going hard” aimlessly. The mental skills lessons are extremely valuable, too, putting a perspective on life and training that I never would have thought of myself. But now that I’ve heard learned these lessons, they’re ingrained and are easy to integrate.

For the first time, I feel like I’m chasing this goal like a professional.

Online Client
SOF Trainee

I just got selected in the May SFAS class. Thank you for the great programming; the workouts definitely translated well to the work we had to do.

Online Client
SF Operator

I’ve noticed two really important improvements since starting this program.

1. My body feels amazing. Instead of chasing gym PRs and injuries, my energy is up and my body awareness, control, and durability have been really noticeable.

2. I’ve been able to test myself operationally with multiple deployments (ERT). 10+km High risk dog tracks, sniper infills, etc and my body has held up way better than expected due to the durability and conditioning work. A noticeable difference. Not to mention the mindset work BTE provides which goes along with the physical training.

Cannot recommend enough.

Online Client

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