Train smarter for
Special Operations selection
Enter your current fitness level, pick your target SOF pipeline, and get a personalized, periodized training plan built to close the gap between where you are and where you need to be.
How it works
Choose your pipeline
Select the SOF unit you're targeting — SEAL, Green Beret, Ranger, PJ/CCT, or MARSOC.
Enter your baseline
Log your current scores for each fitness event. We'll show you exactly where you stand against minimum and competitive standards.
Get your plan
Receive a week-by-week training plan with progressive overload, tailored to your timeline and weak points.
Training methodology
Gap analysis
Your current scores are compared against both minimum passing and competitive selection standards for your target pipeline. Each event is scored by deficit percentage — how far below competitive you are — so the plan automatically prioritizes your weakest areas. Events where the required weekly improvement rate is unrealistic will be flagged so you can adjust your timeline.
Block periodization
Your timeline is divided into four training phases based on established periodization principles. Base (~30%) builds your aerobic foundation and movement quality. Build (~40%) increases intensity with event-specific capacity work. Peak (~20%) simulates selection-pace efforts. Taper (~10%) reduces volume while maintaining intensity so you show up fresh.
Progressive overload
Each week builds on the last. Calisthenics volume scales toward your target rep count. Run and swim intervals progress in both volume and pace toward your goal times. Ruck distances and loads increase gradually. Strength work follows a linear percentage-based progression. Volume and intensity are modulated per phase — higher volume in base, higher intensity in peak.
Pipeline-specific programming
Each SOF pipeline emphasizes different physical qualities. SEAL and PJ plans are heavily weighted toward swimming and water comfort alongside running. Green Beret and Ranger plans prioritize rucking endurance and long-distance running. MARSOC blends all modalities. Weekly templates are structured around the specific demands of each selection course.
Supported pipelines
No account required. 100% free.