Programming

Average Fails Everyone

By Craig Weller / September 13, 2021 / 4 Comments

Military aircraft technology evolved rapidly in the years after World War 2. With the introduction of jet engines, planes became much more powerful and complicated. They also became alarmingly easier to crash. On many days the Air Force recorded over a dozen different crashes at bases around the country. Seventeen pilots crashed in a single […]

Read More

Concurrent Programming

By Jonathan Pope / August 16, 2021 / 0 Comments

Programming is tough. There are a lot of things you could do each day: run, ruck, swim, lift weights, water confidence, calisthenics, metcons…..the list goes on. Obviously, you need to do many of those things, because they are what you’ll be screened for in selection. But, how much, how hard, how often, and how to […]

Read More

Adaptation Principles

By Jonathan Pope / June 1, 2021 / 0 Comments

In order to understand programming, you first have to know how and why your body responds to training. When you internalize that framework, things like how much running to do, how fast, and how often become much easier to program and adjust.  Just like programming, adaptation is a complex subject that people spend their entire […]

Read More

Assessment: Physical Standards

By Jonathan Pope / May 5, 2021 / 2 Comments

“How much running, rucking, swimming, calisthenics, and strength training should I be doing to prepare for selection?” This is one of the most common questions we get from aspiring SOF candidates, and understandably so.  Of course you’ll have to do all of these things, but the volume and intensity of each can and should vary […]

Read More

Assessment – Lifestyle Factors

By Jonathan Pope / April 12, 2021 / 0 Comments

The first step in creating a robust training program is understanding where to focus your efforts. Of course you’ll have to ruck, run, swim, and do pushups and pullups. But, you probably have some other questions: What about strength work?  How many days per week should you run? How far?  What should my pushups and […]

Read More

Training Principles

By Jonathan Pope / March 30, 2021 / 1 Comment

Regardless of your age, background, or what you are training for, principles should guide your training process. The following principles can be used to help guide your thinking when developing or considering whether a training plan is appropriate for you.  1 – Specificity    Specificity is the principle that training should stress the exact systems […]

Read More

Stress and Performance

By Craig Weller / August 3, 2020 / 1 Comment

When designing exercise programs there is generally an inverse relationship between intensity and complexity. As training intensity goes up, the complexity level of the exercise that you can effectively perform goes down. By understanding how complexity and stress interact, you’ll be able to choose the right movements for the right goal in your programs, get […]

Read More

Movement Capacity, Fidelity, and Variability

By Craig Weller / July 26, 2020 / 0 Comments

Move well, move more It’s easy to simplify how we think about movement. You take something like a squat, and you work on doing it well. Then, you work on doing it a lot. You add weight, volume, density or complexity. A good bodyweight squat becomes a good goblet squat becomes a heavy barbell back […]

Read More
Scroll to Top