Land Nav and the 3 Rules

Land Navigation and the Three Rules of SFAS

By Craig Weller / July 19, 2024 / 0 Comments

Land Navigation and the Three Rules of SFAS – Dr. David Walton Always look cool. Never get lost. If you get lost, look cool.  These three rules, while often used as a tongue-in-cheek mantra of life in Special Operations, might be some of the best advice for aspiring operators. But what makes this seemingly jocular […]

Read More
How to prepare for the Australian Army Special Forces Entry Test

How to Prepare for the Australian Army Special Forces Entry Test (SFET)

By Craig Weller / May 31, 2024 / 0 Comments

Introduction Preparing for the Australian Special Air Service Regiment (SASR) and Commando(CDO) units’ selection process is a formidable challenge. This comprehensive guide will help you train for the SFET, ensuring you are at your physical and mental peak to succeed in one of the world’s most elite military forces. Understanding the SASR and Commando Selection […]

Read More
training around injuries during SOF selection preparation

Training Around Injuries

By Jonathan Pope / December 7, 2022 / 0 Comments

“Training Around Injuries” By Jonathan Pope Just as nature takes every obstacle, every impediment, and works around it — turns it to its purposes, incorporates it into itself — so, too, a rational being can turn each setback into raw material and use it to achieve its goal. – Marcus Aurelius Injuries happen. Even if […]

Read More

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: How to Organize Training for SOF Selection

By Jonathan Pope / August 16, 2021 / 0 Comments

Programming is tough. It is hard to figure out how to organize training for SOF selection. 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 […]

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
Physical Standards for SOF Selection Assessment

Physical Standards Assessment for SOF Selection

By Jonathan Pope / May 5, 2021 / 4 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
lifestyle assessment tool building the elite

Lifestyle Assessment for SOF Selection: Sleep, Nutrition & Stress Guide

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
Scroll to Top