Special Operations Readiness Program: SFAS
Evan Eichler
The Special Operations Readiness Program: SFAS is a structured, performance-driven training system designed to prepare candidates for the physical demands of U.S. Army Special Forces Assessment & Selection (SFAS). Developed by Evan Eichler, a strength & conditioning coach with over a decade of experience preparing Special Operations candidates—and over 400 athletes successfully guided into various SOF pipelines—this program delivers a proven framework built on real-world results. This version is based on the published SFAS program and focuses exclusively on physical preparation. Land navigation components have been removed to allow athletes to concentrate on developing the strength, endurance, and durability required to perform at a high level. What You Can Expect:
- Structured Strength & Conditioning: A periodized approach to build strength, work capacity, and durability
- Endurance Development: Progressive running and conditioning designed for selection demands
- Rucking Progression: Targeted ruck programming with progressive load and distance to prepare for one of the most critical elements of SFAS
- Performance Testing & Progress Tracking: Benchmark assessments to measure readiness and progression
- Recovery Integration: Built-in recovery strategies to support high training volume and reduce injury risk This program is designed for serious candidates who are committed to preparing at a high level. It provides the structure, progression, and intent needed to build confidence heading into selection. If you’re preparing for SFAS and looking for a proven system built on experience and results, this is your starting point. De Oppresso Liber.
Conditioning
A
5km Run
Perform a 5k Run.
A1
Run
1 x 200
A2
Back Squat
1 x 10 @ 45 lb
A3
Run
1 x 200
A4
Lateral Squat
1 x 10 @ 45 lb
A5
Run
1 x 200
A6
Good Morning
1 x 10 @ 45 lb
A7
Run
1 x 200
A8
Shoulder Press
1 x 10 @ 45 lb
B1
Plank
1 x 0:30
B2
Side Plank
1 x 0:30
C1
TRX Push-Up
1 x 10
C2
TRX Low Row
1 x 10
D1
Bench Press
4 x 15
D2
High Pull
4 x 15
D3
Dead Hang
2 x 30
D4
Run
2 x 200
E1
Incline Bench Press
4 x 15
E2
Inverted Row
4 x 15
E3
Olympic Bar L-Sit Over Head Extended Arm Hold
2 x 20
E4
Run
2 x 200
F
1-mile Run
A
Swimming
1 x 1250
A1
Run
1 x 200
A2
Over the Wall (7')
1 x 1
A3
Back Squat
1 x 10 @ 45 lb
A4
Run
1 x 200
A5
Over the Wall (7')
1 x 1
A6
Lateral Squat
1 x 10 @ 45 lb
A7
Run
1 x 200
A8
Over the Wall (7')
1 x 1
A9
Good Morning
1 x 10 @ 45 lb
A10
Run
1 x 200
A11
Over the Wall (7')
1 x 1
A12
Shoulder Press
1 x 10 @ 45 lb
B1
Plank
1 x 0:30
B2
Side Plank
1 x 0:30
C1
TRX Chest Press
1 x 10
C2
TRX Row
1 x 10
C3
TRX Chest Fly
1 x 10
D1
Pull-Up
1 x 2:00
D2
Olympic Bar L-Sit Over Head Extended Arm Hold
1 x 95
D3
Supine Rope Row (feet elevated on bench)
D4
Push-Ups w Hand Release to T
D5
Sandbag Carry
1 x 0.5
E1
Front Squat
4 x 15
E2
Seated DB Shoulder Press
4 x 15
E3
BOSU Plank
2 x 30
E4
Run
2 x 200
F1
Walking Lunges
4 x 15
F2
DB Lateral Raise
4 x 15
F3
BOSU Plank
2 x 30
F4
Run
2 x 200
G
1-mile Run
A
Ruck (45lbs)
1 x 3.1
A
Recovery Level-I Protocols
A
Push-Ups w Hand Release to T
1 x 2:00
B
Sit-up
1 x 2:00
C
Pull-Up
1 x 2:00
D
Run
1 x 2
A1
1-mile Run
A2
Back Squat
A3
Lateral Squat
1 x 8
A4
Good Morning
1 x 10 @ 45 lb
B1
BOSU Plank
1 x 0:30
B2
Bosu Ball Side Plank
1 x 0:30
B3
Glute Bridge
1 x 15
B4
TRX Plank w Shoulder Flexion
1 x 8
B5
Pull-Up
1 x 8
B6
Dips
1 x 8
C1
DB Bench Press
4 x 15
C2
1-Arm DB Row
4 x 15
C3
Bosu Ball Plank
2 x 0:30
C4
Jump Rope
2 x 200
D1
Barbell Incline Bench Press
4 x 15
D2
High Pull
4 x 15
D3
Bosu Ball Side Plank
2 x 0:30
D4
Jump Rope
2 x 200
Circuit
E
3 Rounds (60 sec rest after each round): Control Bear Crawl x 60 sec Rest x 15 sec Rope Hang Hold x 30 sec Rest x 15 sec Control Crab Walk x 60 sec Rest x 15 sec Chin-Up Hold 30 sec + Dead Hang 30 sec
F1
Flutter Kick
1 x 50
F2
Back Extension w/ ball
1 x 50
F3
Leg Levers
1 x 50
A
Stairclimber
1 x 125
A1
Run
1 x 200
A2
Rope Climb
1 x 15
A3
Back Squat
1 x 10 @ 45 lb
A4
Run
1 x 200
A5
Rope Climb
1 x 15
A6
Lateral Squat
1 x 16 @ 45 lb
A7
Run
1 x 200
A8
Rope Climb
1 x 15
A9
Good Morning
1 x 10 @ 45 lb
A10
Run
1 x 200
A11
Rope Climb
1 x 15
B1
Plank
2 x 0:30
B2
Lateral Plank
2 x 0:30
B3
Supine Plank (extended arms)
2 x 0:30
B4
Glute Bridge
2 x 10
C1
Barbell Deadlift
1 x 8
C2
RDL
1 x 8
C3
Hang Clean High Pull
1 x 8
C4
Front Squat
1 x 8
C5
Hang Clean
1 x 8
D1
Prone Hand Walk-Out & Back
1 x 0:30
D2
Lateral Plank
1 x 0:30
D3
Single Leg Glute Bridge
1 x 8
D4
COREFx Lateral Iso-Hold
1 x 0:30
E1
Front Squat
5 x 3
E2
Clean
5 x 3
E3
Knot Tying: Clove Hitch
4 x 5 @ 25
E4
A Run
2 x 200
F1
Large Tire Flip
4 x 12
F2
DB Front Raise
4 x 12
F3
Knot Tying: Transome Knot DELETE
4 x 5 @ 25
F4
A Run
2 x 200
G1
Hang Clean High Pull
4 x 15
G2
Push Press
4 x 15
G3
Dumbbell Bench Supine Hip Extension
2 x 15
G4
Knot Tying: Bowline
4 x 5 @ 25
G5
A Run
1 x 200
A
Beach/Trail Run
1 x 5
A
Recovery Level-I Protocols
Evan Eichler
Evan Eichler, a strength & conditioning coach & co-owner of ESPC, specializing in Special Operations prep (BUD/S, SFAS). Coached 400+ candidates and 2,000+ athletes, including NHL, AHL, MLB, and NCAA. Former Navy Hockey S&C and 2010 Olympic Torchbearer. Train with purpose. Perform with confidence.
SFAS doesn’t reward potential—it rewards preparation. Build the strength, endurance, and resilience required to perform when it matters most.
Get Special Operations Readiness Program: SFAS
BUD/S CANDIDATE
BUD/S Preparation
Verified Athlete"The SORP program is the best training I have ever been a part of. Evan’s preparation for those of us in the spec ops communities encompasses so much more than just the physical aspect of training. You will gain an abundance of knowledge that you will carry with you throughout your career."
SFAS CANDIDATE
SFAS Selection
Verified Athlete"Evan taught us how to properly care for our bodies and be the most durable athletes we could be through state of the art prehab and rehab techniques. This knowledge is especially important in order to stay healthy for a career that demands physically more of our bodies than most."
BUD/S CANDIDATE
BUD/S
Verified Athlete"I personally would not be where I am today without Evan’s guidance and the Special Operational Readiness Program. Thank you Evan for everything you do for us!"