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SFAS Train-up

Docstrength

Tactical / Military
Coach
Jason "Doc" Davidson

The SFAS Train-Up is a 16-week comprehensive training block designed to prepare future Special Forces candidates for the full demands of Selection. This program integrates structured running, progressive ruck training, tactical-specific strength development, HIIT sessions for work capacity, and targeted recovery protocols. Every component is built to enhance physical readiness, mental resilience, and durability under stress. The goal is not just to endure selection — but to excel.

$1000
Get SFAS Train-up
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Built for Selection, not fitness.
Every session is engineered to develop the physical and mental qualities proven to matter in SFAS—not just workouts, but preparation with purpose.
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Rucks, Runs, and Real Demands
Includes structured distance runs, time trials, and progressive ruck loads to mirror the pace, weight, and volume of actual selection events.
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Strength that Transfers
Develop functional strength, muscular endurance, and total-body resilience—no wasted movements, no bodybuilding crap.
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Mental Grit by Design
Exposure to fatigue, volume, and intensity is built in—training your ability to show up under pressure and stay sharp when it counts.
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Structured. Scalable. Proven.
A full 16-week training progression with clear direction, built from real experience. No guesswork, just execution.
Features
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Access to your coach
Doc will hold you accountable and provide the feedback you need to grow.
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos and coaching cues to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Doc will push you harder, know you better, and keep you going longer, all through the app.
Equipment
Recommended
Standard gym equipment and tactical gear.
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

6x 400 m

Sunday
Week 1 Day 1

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Altitude Drop

3 x 5

C1

Bench Press

4 x 10

C2

Romanian Deadlift (RDL)

4 x 10

D1

Incline DB Bench Press

3 x 10

D2

Pull Through

3 x 15

E1

Pallof Press

3 x 12

E2

Farmers carry

3 x 50

F

DB Hex Press

Monday
Week 1 Day 2

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Rucking

1 x 5 @ 35 lb

Monday
Week 1 Day 2

Recovery

A

REGEN: Lower Leg/Ankle/Foot

REGEN: Lower Leg/Ankle/Foot Lacrosse Ball: Medial/Lateral Arch/Heel/Toes Anterior Tibialis Calf Soft Tx Work: Knobby Foam Roller (preferred) Scrub (perpendicular to tissue) Fascia/Achilles/Retinaculum Band Distraction: Anterior and Posterior Mobilization: Self-Directed and to tissue tolerance

Tuesday
Week 1 Day 3

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Run

3 x 1

Tuesday
Week 1 Day 3

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Counter Movement Vertical Jump/Stable

4 x 5

C1

Back Squat

4 x 10

C2

Pull-Up

4 x 8

D1

DB Split Squat

3 x 10

D2

1-Arm DB Row

3 x 10

E1

Half-kneeling Band Diagonal Lift

3 x 12

E2

Front Rack Carry 2KB

3 x 50

F

Alternating DB Hammer Curl

3 x 12

Wednesday
Week 1 Day 4

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Rucking

3 x 1 @ 35 lb

Wednesday
Week 1 Day 4

Recovery

A

REGEN: Hip/Knee

REGEN: Hip/Knee Lacrosse Ball: Glut Med, Piriformis, TFL/ITB, Quad, Hamstring Band Distraction: Long Axis Anterior Half-kneeling Pigeon Cossack Band: Terminal Knee-extension

Thursday
Week 1 Day 5

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Non Counter Movement Box Jump

3 x 5 @ 24

C1

Barbell Deadlift

4 x 8

C2

Standing Banded T's

4 x 10

D1

Strict Press

3 x 10

D2

Barbell Hip Thrust

3 x 10

E1

Reverse Hyperextension

3 x 12

E2

Half Kneel Chop

3 x 12

E3

McGill Crunch

3 x 12

Friday
Week 1 Day 6

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Rucking

1 x 5 @ 40 lb

Friday
Week 1 Day 6

Recovery

A

REGEN: Shoulder/Spine

Lacrosse Ball: Paraspinals Posterior Cuff Pec Traps Serratus Quadratus Mobility: Segmental Flexion/Extension (Foam Roller) Cat/Cow Side-lying T-Spine Clap HK T-Spine Rotations (Wall) Strength: ATYT WY Negative Protraction/Retraction

Saturday
Week 2 Day 0

A

REST DAY

1 x 1

Coach
More from Docstrength
coach-avatar Jason "Doc" Davidson

Head Coach/Founder

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You'll never regret being overprepared.

The clock is ticking. Get in, or fall behind. It's that simple.

Get SFAS Train-up
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FAQs
Who is this program for?
This program is for committed candidates preparing for Special Forces Assessment and Selection (SFAS). If you're not ready to train with purpose, intensity, and discipline—this isn’t for you.
What does the training include?
You’ll complete a 16-week progressive plan built around rucking, running, high-intensity work, strength development, and recovery—each phase designed to forge physical and mental readiness for Selection.
I’ve already been training—do I still need this?
If your training isn’t built specifically for SFAS, then yes. This isn’t just about getting in shape. It’s about preparing for the exact physical and mental toll Selection will bring.
How is this different from other military prep programs?
This isn’t a cookie-cutter plan. It’s built by a coach who’s trained elite SOF personnel—designed specifically for SFAS. Field-tested, purpose-driven, and fine-tuned through real-world experience. This is the prep serious candidates deserve.
Will this guarantee I get selected?
No program can promise that—but this one will give you every physical advantage possible. The rest is up to you—your mindset, your discipline, and your will to endure.

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