strength

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 […]

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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 […]

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How to Crush Your Military PT Test – A Work Capacity Deep Dive

By Jonathan Pope / January 30, 2021 / 2 Comments

What is Work Capacity?    Work capacity is a blend of power and capacity.  Power = the amount of force you can express in a short, fixed amount of time, such as a max power clean or broad jump Capacity = how much force you express repeatedly over a long period of time, such as […]

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