Prepare For A Career In Special Operations - SOF Prep Coach

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Prepare For A Career In Special Operations - SOF Prep Coach

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Hi, I’m Dave. I teach a
Simple & Proven Way To Train for selection
I’ve trained over 100 athletes for special operations selection courses ranging from SFAS, RASP, Air Force A&S, and MARSOC A&S. On this blog, I’ll share findings, research, and best practices, so you can dominate selection.
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Must-Read Articles
If you’re preparing for selection, start reading these articles first. They form the foundation of any workout program.

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Latest Special Operations Posts
Here are my most recent findings as a coach.

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Supplements, Peptides, and PEDs for Special Operations Selection: What Actually Works (and What Doesn’t)
February 22, 2026

Figuring out what nutrition and supplements actually work for military selection is one of the most frustrating parts of preparation. There’s no shortage of people in this space selling powders,… READ MORE Supplements, Peptides, and PEDs for Special Operations Selection: What Actually Works (and What Doesn’t)

Special Forces Selection Body Composition: Ideal Weight, Body Fat %, and Muscle Mass Targets (With Data)
February 21, 2026

The Harsh Truth: Body Composition Matters at Selection You’ve probably heard it before: “It’s not the size of the dog in the fight, it’s the size of the fight in… READ MORE Special Forces Selection Body Composition: Ideal Weight, Body Fat %, and Muscle Mass Targets (With Data)

How to Train for SWAT Selection: Strength, Conditioning, and a 12-Week Plan
February 15, 2026

If you’re fat, weak, or slow, SWAT selection is going to punish you at every stage. From the PT test to smoke sessions to stress shoots, weakness gets exposed quickly…. READ MORE How to Train for SWAT Selection: Strength, Conditioning, and a 12-Week Plan

Powerlifting for Special Operations Selection Is a Mistake?
February 12, 2026

Powerlifting during your military selection prep is a mistake. Now, that doesn’t mean strength doesn’t matter. It absolutely does. In fact, developing a base of powerlifting-style strength with a solid… READ MORE Powerlifting for Special Operations Selection Is a Mistake?

How To Build Unshakable Confidence for Special Forces Training
February 8, 2026

Every year, thousands of men show up to Special Operations selection thinking they’re ready. And every year, roughly 70% fail. But here’s the truth most people won’t say out loud:… READ MORE How To Build Unshakable Confidence for Special Forces Training

Three Exercises You Need to Try for Selection
February 3, 2026

Being strong is a prerequisite for getting selected. But plenty of strong guys still fail. So what do they miss? They’re often missing unilateral strength, durability at end ranges of… READ MORE Three Exercises You Need to Try for Selection

Even an Olympic Marathoner Made This Mistake
February 1, 2026

One of the biggest myths I hear is that gaining muscle will make you slow. And like every myth, There’s a grain of truth that gets distorted into lore. Yes,… READ MORE Even an Olympic Marathoner Made This Mistake

The Best Weightlifting Program for Special Forces Selection
January 19, 2026

Stronger, more muscular candidates consistently have higher selection rates. But most guys hear that and chase the wrong numbers. They obsess over a 1,200lb powerlifting total… or 100 push-ups… or… READ MORE The Best Weightlifting Program for Special Forces Selection

Learn 6 Tips to DOMINATE Selection
Training for special operations is not complicated. By focusing on the big blocks and foundations of training, you can maximize your training and reach your goals quickly and safely.
These are 6 simple steps you can use to dominate selection.
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Run Training Tips
If you want to get selected, you need to be a fast runner. Here’s how to get started.

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Even an Olympic Marathoner Made This Mistake

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How To Build RELENTLESS ENDURANCE for Selection

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The Truth About Run Mileage

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How To Run Faster, Longer and Harder for Special Forces

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Why You Need To Run “Unplugged”

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The Value Of Ultra Endurance Events for Special Forces

A Comprehensive Guide To
Training for Selection
Learn how your training should change from 1+ years out from selection to 2 weeks out from selection.
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Rucking Tips
Rucking is the greatest predictor of success at Special Forces Assessment and Selection, and it recent years it has even been more frequently used at BUD/S.

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Why Rucking is So Hard and How To Make it Easier

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The Drivers of Improved Rucking Performance

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How To Improve Rucking Performance

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Comprehensive Guide to Rucking For Special Operations

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How To Ruck Faster and Injury-Free

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How To BULLET PROOF Yourself for Special Operations

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