Grinder Physical Training or PT was a challenging 60-90-minute evolution conducted three times per week throughout BUD/S or Basic Underwater Demolition/ SEAL training. These workouts consisted of a variety of calisthenics that challenged every muscle in the human body. They didn't require any equipment and usually ended with set after set of pull-ups, bar dips, and 30-foot rope climbs to round out each session. Unlike log PT, land portage (boat races and elephant walks with

The following week of training is taken directly from the posted sessions of my Minimum Effective Dose or MED program. I post sessions Monday through Friday each week in advance to ensure that participants can look at the workouts ahead of time and plan their schedule accordingly. MED is a comprehensive periodized gym-based or at-home training program for those who are interested in maintaining an active lifestyle and improving their physical and mental readiness in only 30

Preparation for the Naval Special Warfare (NSW) Physical Screen Test (PST) is comprised of run training, calisthenics development, and swim sessions in the pool. These events should be trained all in the same day for three to four days per week for best results. Each training session is comprised of a specific workout to keep the intensity varied and effective. Charlie focuses on lactate threshold conditioning for the run and swim, and density training utilizing percentages o

Grinder Physical Training or PT was a challenging 60-90-minute evolution conducted three times per week throughout BUD/S or Basic Underwater Demolition/ SEAL training. These workouts consisted of a variety of calisthenics that challenged every muscle in the human body. They didn't require any equipment and usually ended with set after set of pull-ups, bar dips, and 30-foot rope climbs to round out each session. Unlike log PT, land portage (boat races and elephant walks with

Minimum Effective Dose - MED A gym-based or at-home minimal equipment comprehensive training program for those who are interested in maintaining an active lifestyle and improving their physical and mental readiness in only 30 minutes a day. This is the perfect program for the busy professional, stay at home mom or dad, those in the military or first responder communities and anyone in between navigating a busy season of life. Are you looking for a program that takes out the g

Peak Performance is a periodized 24-week strength and conditioning program available in PDF format. It is designed for both the intermediate and advanced-level individual or athlete and consists of six distinct, four-week training blocks or phases to ensure long-term progress, functionality, and maximum gains in physical capacity and durability. Each training session is programmed for a training time of 30-45 minutes (after the warm-up and depending on fitness level) makin

Each specific challenge is a training session comprised of a readiness test or series of tests designed to establish performance baselines and challenge the transferable strength and fitness of even the most "in shape" individuals. These sessions are designed to be tough and incorporate unconventional ways of testing overall readiness. My goal is to publish these challenges on a frequent basis, as my schedule permits. LEGS OF STEAL is a challenge of your lower body strength a

When I was younger and training for special operations, I used to work my midsection to nauseam with hundreds of flutter kicks, sit-ups, and leg lever variations to bullet proof my abs hip flexors. This was a necessity in preparation for the hours of swimming with fins and time performing and being tested with calisthenics through a myriad of selection courses I have been fortunate enough to attend and complete throughout my military career. In BUD/S alone, we would often tim

Each specific challenge is a training session comprised of a readiness test or series of tests designed to establish performance baselines and challenge the transferable strength and fitness of even the most "in shape" individuals. These sessions are designed to be tough and incorporate unconventional ways of testing overall readiness. My goal is to publish these challenges on a frequent basis, as my schedule permits. CLIFFHANGER is a challenge of your pulling strength and en

Each specific challenge is a training session comprised of a readiness test or series of tests designed to establish performance baselines and challenge the transferable strength and fitness of even the most "in shape" individuals. These sessions are designed to be tough and incorporate unconventional ways of testing overall readiness. My goal is to publish these challenges on a frequent basis, as my schedule permits. BUST EM begins with a test of the strength endurance of th

If you are in the tactical space ( military, LE, or first responder ) or a combat sports athlete, you will do well with a streamlined approach to increasing your running fitness. For individuals in these arenas, a big part of readiness is the ability to efficiently run for short to medium distances at various paces and efforts. These warriors and athletes must possess relatively high levels of strength, endurance, and aerobic and anaerobic fitness compared to most others. Tho

Peak Performance is a periodized 24-week strength and conditioning program available in PDF format. It is designed for both the intermediate and advanced-level individual or athlete and consists of six distinct, four-week training blocks or phases to ensure long-term progress, functionality, and maximum gains in physical capacity and durability. Each training session is programmed for a training time of 30-45 minutes (after the warm-up and depending on fitness level) makin

Preparation for the Naval Special Warfare (NSW) Physical Screen Test (PST) is comprised of run training, calisthenics development, and swim sessions in the pool. These events should be trained all in the same day for three to four days per week for best results. Each training session is comprised of a specific workout to keep the intensity varied and effective. Alpha focuses on hard repeats for the run and swim, and ladder training for cal development. Bravo, Charlie, etc. co

I get asked the following question at times, "What type of shape do I have to be in to successfully pass a selection course like BUD/S ( or any other U.S. military selection course for that matter)?" I currently train and coach individuals from every background and ability level, both in person and online, to become better versions of themselves. Some of these people are still active in special operations, however, most are not. Some are prospects currently training to prepar

The following training session is taken directly from my Daily Readiness Program. These workouts are designed to safely train the entire...

Are you ready to put your aerobic capacity to the test? This treadmill challenge is most likely one of the hardest cardio workouts you...

What is Aerobic Base Building? This is the stage in your training where you increase your aerobic fitness through low to moderate...

Swim and water confidence training play a critical role in preparing for a water-based Special Operations Forces (SOF) selection pipeline...

Loaded ground movement is a critical training component for those involved in industries that require individuals to operate wearing...

The purpose of a good warm-up is to raise your body’s core temperature and to prepare the Central Nervous System (CNS), your muscles, and...