Your path to
Special Operations
Personalized, periodized training plans for SOF selection. Enter your scores, set your timeline, get a week-by-week plan built to close the gap.
Three steps to your plan
No account. No payment. Generate a complete training plan in under a minute.
Pick your pipeline
Navy SEAL, Green Beret, Ranger, Pararescue, or MARSOC. Each has its own standards and training emphasis.
Enter your baseline
Input your current run times, swim times, push-ups, pull-ups, and more. See instantly where you stand.
Train with purpose
Get a complete plan with warm-ups, cool-downs, deload weeks, and progressive overload toward competitive standards.
Pipeline comparison
Each selection course tests different physical qualities. Here's what you're up against.
| Event | Navy SEAL | Green Beret | Army Ranger | Pararescue (PJ) | MARSOC | TACP | Navy EOD | Army Diver | Coast Guard AST |
|---|---|---|---|---|---|---|---|---|---|
| Run | 9:00 | 13:00 | 35:00 | 9:00 | 105 | 9:00 | 9:30 | 13:00 | 9:30 |
| Swim | 8:00 | -- | -- | 9:00 | 9:00 | -- | 9:00 | 8:00 | 8:00 |
| Ruck | -- | 2:30:00 | 2:30:00 | -- | 2:30:00 | 1:15:00 | -- | -- | -- |
| Push-ups | 90 | 80 | 80 | 80 | -- | 65 | 80 | 80 | 70 |
| Pull-ups | 20 | 18 | 18 | 20 | 23 | 16 | 16 | 18 | 15 |
| Sit-ups / Crunches | 9:00 | 13:00 | 35:00 | 9:00 | 105 | 9:00 | 9:30 | 13:00 | 9:30 |
Showing competitive (selection-ready) standards
See what you get
Preview a sample training plan for an active duty baseline with a 16-week timeline.
Gap Analysis
Sample Week (Week 5 — Base Phase)
Built on real training science
No AI guessing. Deterministic algorithms based on established periodization principles.
Gap analysis
Scores are compared against minimum and competitive standards. Deficit percentage drives volume allocation — weakest events get the most work.
Block periodization
Base (30%) builds aerobic capacity. Build (40%) adds intensity. Peak (20%) simulates selection. Taper (10%) ensures you arrive fresh.
Progressive overload
Wave-loaded strength, ascending interval volumes, graduated ruck loads. Deload every 4th week to prevent overtraining and injury.
Pipeline-specific templates
SEAL/PJ plans emphasize swimming. Ranger/Green Beret plans hit rucking hard. MARSOC blends everything. Your weekly structure matches your selection.
What's in your plan
Warm-ups & cool-downs
Modality-specific prep and recovery protocols for every session
Run programming
Easy runs, tempo, intervals (200-800m), long runs, and race-pace simulations
Swim programming
CSS work, interval pyramids, kick sets, treading water, underwater progressions
Ruck training
Progressive load and distance, speed rucks, hill work, farmer's carries
Calisthenics
Pyramids, ladders, grease-the-groove, timed max-effort test simulations
Strength
Wave-loaded squats, bench, deadlift with accessory work and injury prevention
Simple pricing
Generate your gap analysis and first week free. Upgrade to unlock the full plan.
$99.99/yr billed annually, or $14.99/mo
Frequently asked questions
Ready to start training?
Join candidates preparing for the toughest selection courses in the military.
Free gap analysis and sample week. No account required to start.