Conditioning

Conditioning 101

By Craig Weller / February 25, 2022 / 0 Comments

Conditioning 101   The traditional conditioning model is antiquated and inaccurate.  In this article, we’ll introduce a new model of conditioning and how to implement it in your own training.  Energy systems (the metabolic pathways involved in conditioning) are broken down into three components or subsystems, which collectively comprise the larger energy system created by […]

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Treading Water

By Craig Weller / August 2, 2021 / 0 Comments

Treading Water Being comfortable in the water is a generalized skill, but being able to tread water efficiently is very specific. There’s a right way and a wrong way.  Treading with fins is straightforward and doesn’t require much discussion. It’s more about physical endurance than technique, as long as you have the basics of finning […]

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Underwater Knot Tying

By Craig Weller / July 26, 2021 / 0 Comments

Underwater knot tying Most maritime special operations programs involve some form of underwater knot tying. This is a way of testing your ability to execute a useful skill (quickly tying a knot) while simultaneously demonstrating another skill (staying calm in the water).  It’s important to learn the knots that are required of you in advance […]

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Swimming 101

By Craig Weller / July 20, 2021 / 0 Comments

Swimming technique Like treading water, swimming is not a problem that can be solved with sheer physical effort. Your speed and endurance in the water is heavily dependent on your technical skill. Your swim training should be focused on skill development, with fitness coming as a byproduct of that training. If you use swimming as […]

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Water Confidence Training

By Craig Weller / July 6, 2021 / 2 Comments

Water-based events in SOF selection are ruthlessly effective ways to reveal the interaction between mind and body. To a much greater extent than with things like running or doing lots of pushups, you can’t solve problems in the water by just physically trying harder. You have to try better, and this is highly dependent on […]

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Rucking 101

By Jonathan Pope / December 17, 2020 / 3 Comments

Regardless of what selection program you’re training for, you’ll spend countless hours walking around with a heavy ruck on your back. In some selection courses (SFAS, RASP, British SAS, CANSOF), rucking is the primary physical task you’ll have to do day after day. If you want to be successful, you need to be comfortable walking […]

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Programming for Running

By Jonathan Pope / December 8, 2020 / 11 Comments

Running fast requires two primary things: Good running technique A strong foundation of aerobic fitness  If you’re missing either, you won’t be able to run a fast time on your PT test. The deeper into your selection course you go or the longer you have to run, the more weakness in either will be exposed.  […]

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Breathing and Performance

By Jonathan Pope / November 26, 2020 / 1 Comment

Breathing is an integral part of nearly every skill you’ll need in SOF selection from stress management to running, rucking and every physical task you’ll do. And, just like how quickly you can run five miles or how much you can barbell back squat, how well you breathe is highly trainable.  Today you’ll take around […]

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