SOFPREP
SPECIAL OPERATIONS
FORCES PREPARATION
ONLINE PROGRAMS
WATCH VIDEO
THE SPECIAL OPERATIONS FORCES PREPAREDNESS [‘SOFPREP’] ONLINE PROGRAMS ARE DESIGNED FOR ASPIRING CANDIDATES LOOKING TO UNDERTAKE SPECIAL FORCES SELECTION PROCESSES, AND WORKING TOWARDS BUILDING UP TO MORE ELITE LEVELS OF FITNESS.
THE PROGRAMS INCORPORATE PROGRESSIVE OVERLOAD PRINCIPLES FOR SF CONDITIONING DISCIPLINES LIKE PACK-MARCHING, WEBBING-RUNS, ROPE-CLIMBS, SWIMMING, STRENGTH TRAINING AND BODY-WEIGHT PT.
THE PROGRAMS INCLUDED ARE LISTED BELOW.
SOFPREP
PROGRAMS
THE SOFPREP MEMBERSHIP IS DESIGNED FOR ASPIRING CANDIDATES LOOKING TO UNDERTAKE SPECIAL FORCES SELECTION PROCESSES, OR ADVANCED LEVEL ATHLETES WORKING TOWARDS BUILDING UP TO MORE ELITE LEVELS OF FITNESS.
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YOUR MEMBERSHIP INCLUDES ACCESS TO
OVER 42-WEEKS
OF SPECIAL FORCES PREPARATION PROGRAMS
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THE PROGRAMS INCORPORATE PROGRESSIVE OVERLOAD PRINCIPLES FOR SPECIAL FORCES CONDITIONING DISCIPLINES LIKE PACK-MARCHING, WEBBING-RUNS, ROPE-CLIMBS, SWIMMING, STRENGTH TRAINING AND BODY-WEIGHT PHYSICAL TRAINING.
Before you commence any of our programs, we advise YOU to undertake the GAC Standards Test. Since 2008, we have been gathering the data from all our testing processes to help:
Determine the most effective protocols to achieve your goals
Inform you on your progress relative TO accepted benchmarks, industry standards and other performance metrics specific to your goals.
THE GAC STANDARDS TEST HAS BEEN DEVELOPED TO GAIN AN UNDERSTANDING OF EACH ATHLETES SPECIFIC LEVEL OF GENERAL PHYSICAL PREPAREDNESS (GPP) RELATIVE THE CURRENT LEVEL OF GPP WITHIN TIER-1 SPECIAL MISSIONS UNITS (SMU). OVER 100 (AND COUNTING…) OPERATORS HAVE UNDERTAKEN THIS TEST. WE HAVE USED THIS DATA TO ESTABLISH THRESHOLD GPP LEVELS TO TRIGGER THE COMMENCEMENT OF MORE SPECIALISED SPECIAL FORCES TYPE TRAINING, LIKE SOFPREP.
THE SOFPREP PROGRAMS ARE DESIGNED FOR LEVEL 4+ ATHLETES. THE VOLUME AND INTENSITY LEVELS OF THIS SUITE OF PROGRAMS ARE DESIGNED FOR ADVANCED LEVEL ATHLETES WHO ARE ALREADY ACCUSTOMED TO TRAINING FOR A MINIMUM OF 6-HOURS PER WEEK.
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PLEASE Note: the volume quoted for the peak weeks and test week in our youtube videos, are for our SOFPREP in-person clients who are doing our mentoring program. We do not prescribe this volume in thESE online SOFPREP ['paid public'] programs due to the risks of undertaking such volume without our coaches being able to assess if you're ready or not.
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HOW TO USE YOUR SOFPREP MEMBERSHIP
YOUR SOFPREP INCLUDES:
OPERATOR-PREP
OPERATOR-READY - PHASE 1
OPERATOR-READY - PHASE 2
OPERATOR-ACTUAL
BATTLE-PREP
BATTLE-READY
BATTLE-ACTUAL
… AND THE SUPPLEMENTARY PROGRAMS OUTLINED BELOW.
EACH PROGRAM IS 6-WEEKS LONG. OVERALL THIS SUITE OF 7 SOFPREP PROGRAMS WILL TAKE 42-WEEKS TO COMPLETE. THIS ENSURES THAT YOU SAFELY AND PROGRESSIVELY INCREASE YOUR FITNESS TO ACHIEVE THE LEVEL OF STRENGTH & CONDITIONING REQUIRED TO FINISH SELECTION AND GO ON TO COMPLETE THE REINFORCEMENT CYCLE.
FOR BEST RESULTS WE RECOMMEND:
COMMENCE YOUR PREPARATION NO LESS THAN 42-WEEKS PRIOR TO THE SELECTION COMMENCEMENT DATE.
DOWNLOAD THE PROGRAM INSTRUCTIONS, ACRONYMS & ABBREVIATIONS, AND TRAINING JOURNAL VIA THE LINKS BELOW, TO MAXIMISE YOUR TRAINING RESULTS.
COMPLETE THE GAC STANDARDS TEST TO DETERMINE YOUR GAC LEVEL. IF YOU HAVE ACHIEVED A SCORE OF 40-POINTS (LEVEL 4) OR MORE THEN GO TO STEP 4.
[IF YOU DO NOT ACHIEVE LEVEL 4, THEN WE SUGGEST UNDERTAKING A PROGRAM WHICH IS SPECIFICALLY DESIGNED FOR YOUR GAC LEVEL. I.E., GENPREP OR MILPREP FOR LEVEL 3 ATHLETES, AND FOUNDATION OR GROUND-ZERO FOR LEVEL 2 OR BELOW].
IF YOU DO ACHIEVE A MINIMUM OF LEVEL 4 THEN,
UNDERTAKE THE OST (OUTLINED BELOW) TO DETERMINE AREAS FOR IMPROVEMENT. THESE AREAS NEED TO BE IDENTIFIED AS EARLY AS POSSIBLE.
[LEVEL 4 ATHLETES] START WITH OPERATOR-PREP. THEN PROGRESS THROUGH EACH PROGRAM IN THE ORDER AS DESCRIBED BELOW.
HOW TO USE THE SUPPLEMENTARY PROGRAMS
AS YOU PROGRESS THROUGH EACH PROGRAM YOU WILL BE REQUIRED TO define your fitness levels in comparison to the requirements of your target unit. to do this you must either:
complete a rehearsal of the unit specific entry test {e.g. barrier test or SFET] and record the results; or
undertake THE MILL GYM OPERATOR STANDARDS TEST (OST).
OPERATOR STANDARDS TEST
MAX. PUSH-UPS IN 2-MINUTES: 60-REPS
MAX. CADENCE PULL-UPS: 12-REPS
2.4KM RUN: SUB 9:30
3.2KM BATTLE RUN [WITH 8KG WEBBING + 4KG WEAPON]: SUB 16:00
2-HOUR MAX. DISTANCE PACK-MARCH {24KG PACK + WEBBING + 4KG WEAPON]. NO RUNNING OR SHUFFLING: MIN. 12KM
2 MINS. OF TREADING WATER THEN 600M SWIM [IN FULL-SLEEVE SHIRT AND TROUSERS]: MIN. 10:00
IF ANY DEFICIENCIES HAVE BEEN IDENTIFIED, THEN REFER TO THE SPECIFIC SUPPLEMENTARY PROGRAMS DESCRIBED BELOW.
FOR EXAMPLE: IF YOU CANNOT MEET THE MINIMUM REQUIREMENTS OF THE TIMED PACK-MARCH (I.E., DISTANCE, LOAD OR TIME), THEN WE RECOMMEND THAT YOU SUBSTITUTE YOUR MONDAY, WEDNESDAY & FRIDAY AM CONDITIONING SESSIONS WITH THE SESSIONS PRESCRIBED IN THE RUCKPREP PROGRAM.
THE SOFPREP SUPPLEMENTARY PROGRAMS:
RUCKPREP: THIS PROGRAM INCLUDES A MINIMUM OF 3-RUCK SPECIFIC SESSIONS PER WEEK TO HELP YOU TO DECREASE YOUR MARCHING TIMES, INCREASE YOUR OPERATIONAL LOADS AND PACK-MARCHING ENDURANCE. NOTE: PACK-MARCHING IS ALSO REFERRED TO AS ‘RUCKING’, ‘YOMPING’ OR ‘TABBING’.
BATTLE-RUN: THIS PROGRAM IS DESIGNED TO PROGRESSIVELY DECREASE YOUR BATTLE-RUN (RUNNING WITH WEBBING & WEAPON) TIMES AND INCREASE YOUR STRENGTH TO SAFELY CARRY THE SPECIFIED LOADS WHILST RUNNING.
NO-GEAR: THIS PROGRAM IS DESIGNED FOR THOSE TIMES WHEN YOU ARE DEPLOYED, ON HOLIDAY OR ON EXERCISE WHERE YOU DON’T HAVE ACCESS TO A FULLY EQUIPPED GYM. THE NO-GEAR WORKOUTS ALLOW YOU TO MAINTAIN YOUR LEVELS OF GPP WITHOUT THE USE OR ACCESS TO TRAINING EQUIPMENT.
STRENGTH & HYPERTROPHY: DUE TO THE LOADS YOU WILL BE EXPOSED TO ON YOUR SPECIALIST SELECTION COURSE, YOU MAY NEED TO BUILD UP YOUR OVERAL FUNCTIONAL STRENGTH AND PUT ON MUSCLE WEIGHT. THIS PROGRAM IS DESIGNED FOR OUR ATHLETES WHO LACK THE MINIMUM LEVEL OF STRENGTH REQUIRED TO BE SUCCESSFUL ON SELECTION.
SWIMMING: EVERY WORTHY SELECTION PROCESS INCORPORATES A SWIMMING OR WATER-BASED ELEMENT. OUR SWIMMING PROGRAM PREPARES YOU TO BE COMPETENT AND COMFORTABLE IN THE WATER, AND PREPARES YOU TO MEET THE MINIMUM SWIM REQUIREMENTS SPECIFIC TO EACH COURSE OR PROCESS.
SUBSTITUTE THE SOFPREP PROGRAM AM SESSIONS ON THE RELEVANT SUPPLEMENTARY PROGRAM SESSIONS. FOR EXAMPLE [REF DIAGRAM BELOW]: IF USING THE BATTLE-RUN PROGRAM. THE SOFPREP AM SESSIONS WERE SUBSTITUTED BY THE BATTLE-RUN AM SESSIONS.
OPERATOR PREP
LEVEL 4+
THIS PROGRAM IS THE ENTRY LEVEL PROGRAM IN THE SUITE OF SOFPREP PROGRAMS. IT IS DESIGNED FOR EXPERIENCED, ADVANCED-LEVEL MILITARY ATHLETES WHO ARE IN THE FINAL STAGES OF PREPARATION FOR SELECTION, OR ARE ALREADY QUALIFIED MEMBERS OF A SPECIALIST UNIT LOOKING TO MAINTAIN AN ELITE LEVEL OF JOB-SPECIFIC PHYSICAL RESILIENCE.
THE GOALS OF THIS PROGRAM ARE TO BUILD STRENGTH, MAINTAIN TRADE SPECIFIC SKILLS AND FITNESS, AND INCREASE LOW-INTENSITY VOLUME IN ALIGNMENT WITH SELECTION CONDITIONS.
THIS IS A 6 WEEK PROGRAM. 2 SESSIONS PER DAY, 5 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
OPERATOR READY
PHASE 1
LEVEL 4+
THIS PROGRAM IS THE SECOND PROGRAM IN THE SOFPREP SUITE OF ONLINE PROGRAMS AND IS DESIGNED FOR EXPERIENCED, ADVANCED-LEVEL MILITARY ATHLETES WHO ARE IN THE FINAL STAGES OF PREPARATION FOR SELECTION, OR ARE ALREADY QUALIFIED MEMBERS OF A SPECIALIST UNIT LOOKING TO MAINTAIN AN ELITE LEVEL OF JOB-SPECIFIC PHYSICAL RESILIENCE.
THE GOALS OF THIS PROGRAM ARE TO BUILD STRENGTH, MAINTAIN TRADE SPECIFIC SKILLS AND FITNESS, AND INCREASE LOW-INTENSITY VOLUME IN ALIGNMENT WITH SELECTION CONDITIONS.
THIS IS A 6 WEEK PROGRAM. 2 SESSIONS PER DAY, 5 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
OPERATOR READY
PHASE 2
LEVEL 4+
THIS PROGRAM IS THE THIRD PROGRAM IN THE SOFPREP SUITE OF ONLINE PROGRAMS AND IS DESIGNED FOR EXPERIENCED, ADVANCED-LEVEL MILITARY ATHLETES WHO ARE IN THE FINAL STAGES OF PREPARATION FOR SELECTION, OR ARE ALREADY QUALIFIED MEMBERS OF A SPECIALIST UNIT LOOKING TO MAINTAIN AN ELITE LEVEL OF JOB-SPECIFIC PHYSICAL RESILIENCE.
THE GOALS OF THIS PROGRAM ARE TO BUILD STRENGTH, MAINTAIN TRADE SPECIFIC SKILLS AND FITNESS, AND INCREASE LOW-INTENSITY VOLUME IN ALIGNMENT WITH SELECTION CONDITIONS.
THIS IS A 6 WEEK PROGRAM. 2 SESSIONS PER DAY, 5 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
OPERATOR ACTUAL
LEVEL 4+
THIS PROGRAM IS THE FOURTH PROGRAM IN THE SOFPREP SUITE OF ONLINE PROGRAMS AND IS DESIGNED FOR EXPERIENCED, ADVANCED-LEVEL MILITARY ATHLETES WHO ARE IN THE FINAL STAGES OF PREPARATION FOR SELECTION, OR ARE ALREADY QUALIFIED MEMBERS OF A SPECIALIST UNIT LOOKING TO MAINTAIN AN ELITE LEVEL OF JOB-SPECIFIC PHYSICAL RESILIENCE.
THE GOALS OF THIS PROGRAM ARE TO BUILD STRENGTH, MAINTAIN TRADE SPECIFIC SKILLS AND FITNESS, AND INCREASE LOW-INTENSITY VOLUME IN ALIGNMENT WITH SELECTION CONDITIONS.
THIS IS A 6 WEEK PROGRAM. 2 SESSIONS PER DAY, 5 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
BATTLE PREP
LEVEL 5+
THIS PROGRAM IS THE FIFTH PROGRAM IN THE SOFPREP SUITE OF ONLINE PROGRAMS AND IS DESIGNED FOR EXPERIENCED, ADVANCED-LEVEL MILITARY ATHLETES WHO ARE IN THE FINAL STAGES OF PREPARATION FOR SELECTION, OR ARE ALREADY QUALIFIED MEMBERS OF A SPECIALIST UNIT LOOKING TO MAINTAIN AN ELITE LEVEL OF JOB-SPECIFIC PHYSICAL RESILIENCE.
THE GOALS OF THIS PROGRAM ARE TO BUILD STRENGTH, MAINTAIN TRADE SPECIFIC SKILLS AND FITNESS, AND INCREASE LOW-INTENSITY VOLUME IN ALIGNMENT WITH SELECTION CONDITIONS.
THIS IS A 6 WEEK PROGRAM. 2 SESSIONS PER DAY, 5 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
BATTLE READY
LEVEL 5+
THIS PROGRAM IS THE SIXTH PROGRAM IN THE SOFPREP SUITE OF ONLINE PROGRAMS AND IS DESIGNED FOR EXPERIENCED, ADVANCED-LEVEL MILITARY ATHLETES WHO ARE IN THE FINAL STAGES OF PREPARATION FOR SELECTION, OR ARE ALREADY QUALIFIED MEMBERS OF A SPECIALIST UNIT LOOKING TO MAINTAIN AN ELITE LEVEL OF JOB-SPECIFIC PHYSICAL RESILIENCE.
THE GOALS OF THIS PROGRAM ARE TO BUILD STRENGTH, MAINTAIN TRADE SPECIFIC SKILLS AND FITNESS, AND INCREASE LOW-INTENSITY VOLUME IN ALIGNMENT WITH SELECTION CONDITIONS.
THIS IS A 6 WEEK PROGRAM. 2 SESSIONS PER DAY, 5 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
BATTLE ACTUAL
LEVEL 5+
THIS PROGRAM IS THE SEVENTH AND FINAL PROGRAM IN THE SOFPREP SUITE OF ONLINE PROGRAMS, AND IS DESIGNED FOR EXPERIENCED, ADVANCED-LEVEL MILITARY ATHLETES WHO ARE IN THE FINAL STAGES OF PREPARATION FOR SELECTION, OR ARE ALREADY QUALIFIED MEMBERS OF A SPECIALIST UNIT LOOKING TO MAINTAIN AN ELITE LEVEL OF JOB-SPECIFIC PHYSICAL RESILIENCE.
THE GOALS OF THIS PROGRAM ARE TO BUILD STRENGTH, MAINTAIN TRADE SPECIFIC SKILLS AND FITNESS, AND INCREASE LOW-INTENSITY VOLUME IN ALIGNMENT WITH SELECTION CONDITIONS.
THIS IS A 6 WEEK PROGRAM. 2 SESSIONS PER DAY, 5 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
NO GEAR
LEVEL 3+
IF YOU DON’T HAVE ACCESS TO ANY GEAR THEN THIS IS THE PROGRAM FOR YOU. WE HAVE PROGRAMMED A LARGE VARIETY OF MOVEMENTS TO KEEP YOU FIT WHEN YOU DON’T HAVE ACCESS TO GYM EQUIPMENT. IN SOME CASES YOU MAY HAVE TO IMPROVISE BY FINDING OBJECTS WHICH CAN ADD A LEVEL OF RESISTANCE BUT IN MOST CASES YOU WON’T NEED ANY GEAR AT ALL.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 4 DAYS PER WEEK. 4 TOTAL TRAINING SESSIONS PER WEEK.
STRENGTH & HYPERTROPHY
LEVEL 3+
THIS PROGRAM IS A BALANCED STRENGTH TRAINING PROGRAM WHICH INCREASES POWER-TO-WEIGHT RATIOS, CORRECTS IMBALANCES AND INCREASES OVERALL WORK CAPACITY.
THIS IS A 6 WEEK PROGRAM. 1-2 SESSIONS PER DAY, 4 TIMES PER WEEK. 7 TOTAL TRAINING SESSIONS PER WEEK.
BATTLE RUN
LEVEL 4+
THE BATTLE RUN PROGRAM IS A SUPPLEMENTARY PROGRAM TO BE USED IN CONJUCTION WITH YOUR MAIN TRAINING PROGRAM. IT IS DESIGNED TO IMPROVE YOUR 3.2KM WEBBING RUN TIMES.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 4 DAYS PER WEEK. 4 TOTAL SESSIONS PER WEEK.
RUCKPREP
LEVEL 3+
THE RUCKPREP PROGRAM IS AN ACCESSORY PROGRAM WHICH COMPLEMENTS YOUR MAIN TRAINING PROGRAM. IT IS DESIGNED TO IMPROVE YOUR PACK-MARCHING TIMES AND VOLUME. THE TERRAIN VARIES FROM STEEP HILLS TO UNDULATING PATHWAYS AND TRACKS, TO FLAT STRETCHES OF SANDY BEACH.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 3 TIMES PER WEEK. 3 TOTAL TRAINING SESSIONS PER WEEK.
SWIMMING
LEVEL 2+
THE SWIMMING PROGRAM IS AN ACCESSORY PROGRAM WHICH COMPLEMENTS YOUR MAIN TRAINING PROGRAM. IT IS DESIGNED TO IMPROVE YOUR SWIMMING TIMES AND VOLUME.
THIS PROGRAM IS SPLIT INTO 2 phases. EACH PHASE CONSISTS OF 8 SESSIONS. 16 TOTAL SESSIONS. ENSURE YOU COMPLETE ALL PHASE 1 SESSIONS BEFORE MOVING TO PHASE 2 SESSIONS.
