AFSOC Prep Program
Modern Athlete Strength Systems
If you are preparing for PJ, CCT, SR, or TACP selection, guessing is not an option. This 12 week AFSOC Prep Program delivers a complete, structured, and progressive training blueprint built around the exact demands of the pipeline.
This is not a random collection of workouts. It is a full operational prep plan combining:
1.) Swimming and water confidence development
2.) Repeat running intervals and aerobic base building
3.) Full body strength and power training for selection durability
4.) Work capacity and task-specific conditioning
5.) Mobility, recovery, and low-impact training to manage high weekly volume
The result is a balanced, sustainable progression that builds the engine, movement quality, strength, and resilience needed for AFSOC careers.
Developed in collaboration with Ones Ready, this plan reflects decades of combined SOF experience and what truly matters for pipeline success.
Prep
A
AFSOC Swim Warm Up
Leg Swings: 1x10ea Arm Swings: 1x10 Ankle Circles: 1x5ea (Clockwise and Counter Clockwise) Kneeling Hip Circles: 1x5ea (Clockwise and Counter Clockwise)
B
Swimming Warm-up
1 x 250
C
Swimming
1 x 800
Recovery
D
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Prep
A
AFSOC Upper Mobility
Wrist Circles: 1x10ea Posterior Shoulder Mobilization: 1x10 Prone Anterior Shoulder Mobilization: 1x10 Scapular Wall Slide: 1x10 Band or PVC Shoulder Dislocates: 1x10
Prep
B
AFSOC Upper Prep
Banded Scapular Retraction: 1x10 Prone Handcuffs: 1x10 Bird Dog: 1x10ea Banded IR/ER: 1x10ea Neck Flexion + Lateral Flexion: 1x10 each direction High Plank Pull Through: 1x6ea
C1
1 Arm Landmine Push Press
3 x 5
C2
Standing Landmine Rotation
3 x 5
D1
Barbell Bench Press
3 x 10
D2
1/2 Kneeling Single Arm Lat Pulldown
3 x 12
E1
Incline DB Bench Press
3 x 10
E2
Inverted Row
3 x 12
F1
Banded Tricep Pushdown
2 x 15
F2
Barbell Drag Curl
2 x 12
F3
Overhead Pallof Press
2 x 10
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
AFSOC Run Warm Up
Jog: 2x15m Side Shuffle: 1x15m each direction Carioca: 1x15m each direction A Skip: 1x15m Backward Skip Open Hip: 1x15m
Prep
B
AFSOC Run Mobility
Knee Hug: 1x5ea Quad Stretch: 1x5ea Standing Figure 4: 1x5ea Hamstring Scoop: 1x5ea Body Weight Side Lunge: 1x5ea Lunge w/ Rotation: 1x5ea Inchworm: 1x5ea Elbow to Instep Walk: 1x5ea
C
Light Jog
1 x 5:00
D
Run Repeats
2 x 2 @ 800, 400
Recovery
E
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
AFSOC Lower Mobility
Ankle CARs: 1x10ea Deep Squat Hip Opener: 1x10 Inchworm: 1x5 Side Lying Thoracic Rotation: 1x5ea
Prep
B
AFSOC Lower Prep
Cook Hip Lift: 1x10ea Bent Knee Hip Raise: 1x10ea Band Walks: 1x10ea Side Plank Hip Taps: 1x10ea Superman Hold: 1x10 seconds Neck Extension Iso: 1x10 seconds
C1
Lateral Skater Hops
3 x 6
C2
Band Assisted Explosive Push-Up
3 x 6
D1
Front Squat
3 x 8
D2
Hip flexor stretch with sidebend
3 x 20
E1
Barbell Hip Thrust
3 x 6
E2
DB Reverse Lunge
3 x 8
F1
GHD Nordic Hamstring Curl
2 x 4
F2
Short Lever Copenhagen Hold
2 x 20
F3
KB Farmers Carry w/ Band
2 x 30
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Foam Roll
1 x 12:00
B
Stretch
1 x 15:00
C
Ground Mobility
1 x 6
Prep
A
Ground Mobility
Aim for 6-8 reps of each movement - Deep squat w/ rotation - Roll back w/ reach - Supine Floor slides (shoulders) - Side lying thoracic twists - Elbow-to-instep w/ rotation - Shin box (alternating) - Cat/Cow stretch - Downward dog to Upward Dog - Kneeling reach throughs - Kneeling Hip Flexor stretch - rocking
B
Low Impact Cardio
1 x 30:00 @ 4
Prep
A
AFSOC Swim Warm Up
Leg Swings: 1x10ea Arm Swings: 1x10 Ankle Circles: 1x5ea (Clockwise and Counter Clockwise) Kneeling Hip Circles: 1x5ea (Clockwise and Counter Clockwise)
B
Swimming Warm-up
1 x 250
C
Swimming
1 x 800
Recovery
D
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Prep
A
AFSOC Total Body Mobility
1/2 Kneeling Ankle Mobility: 1x10ea Kneeling Hip Circles: 1x10ea Cat/Camel: 1x10 Quad Thoracic Rotation: 1x10ea OH Shoulder Mobilization: 1x5
Prep
B
AFSOC Total Body Prep
Side Leg Raise: 1x10ea Inside Leg Raise: 1x10ea BW Glute Bridge: 1x10 Incline YTW: 1x10ea Neck Flexion ISO: 1x10 seconds Neck Extension ISO: 1x10 seconds Alternating KB Halo: 1x5 each direction
C1
Dead Stop KB Swing
3 x 10
C2
Bent Over MB Slam
3 x 6
D1
Z Press
3 x 10
D2
KB Front Rack Cossack Squat
3 x 8
E1
Pendlay Row
3 x 8
E2
Bulgarian Split Squat
3 x 8
F1
Plate Front Raise
2 x 12
F2
DB Rear Delt Fly
2 x 10
F3
Pallof Rotations
2 x 6
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Foam Roll
1 x 12:00
B
Stretch
1 x 15:00
C
Ground Mobility
1 x 6
Prep
A
AFSOC Total Body Mobility
1/2 Kneeling Ankle Mobility: 1x10ea Kneeling Hip Circles: 1x10ea Cat/Camel: 1x10 Quad Thoracic Rotation: 1x10ea OH Shoulder Mobilization: 1x5
Prep
B
AFSOC Total Body Prep
Side Leg Raise: 1x10ea Inside Leg Raise: 1x10ea BW Glute Bridge: 1x10 Incline YTW: 1x10ea Neck Flexion ISO: 1x10 seconds Neck Extension ISO: 1x10 seconds Alternating KB Halo: 1x5 each direction
METCON
C
Bull Moose Circuit 1
12 Minute As many rounds as possible (AMRAP) KB Swings x5 BW Squat x5 Pullups x3 Cardio of Choice x10 Seconds Choose from the following Battle Ropes Assault Bike Sledgehammer Slams Treadmill Run Jump Rope
METCON
D
Bull Moose Circuit 2
12 Minute As many rounds as possible (AMRAP) DB Farmers Carry x25 Yards BW Step Ups x5 Each Leg Close Grip Pushups x10 Low Plank with Leg Lift x5 Each Leg
E
BikeERG
1 x 10:00 @ 5
Prep
A
AFSOC Run Warm Up
Jog: 2x15m Side Shuffle: 1x15m each direction Carioca: 1x15m each direction A Skip: 1x15m Backward Skip Open Hip: 1x15m
Prep
B
AFSOC Run Mobility
Knee Hug: 1x5ea Quad Stretch: 1x5ea Standing Figure 4: 1x5ea Hamstring Scoop: 1x5ea Body Weight Side Lunge: 1x5ea Lunge w/ Rotation: 1x5ea Inchworm: 1x5ea Elbow to Instep Walk: 1x5ea
C
Easy Paced Run
1 x 45:00
Conditioning
D
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Modern Athlete Strength
The Modern Athlete coaching team brings decades of experience in the tactical field and working with Division 1 college athletes. Our programs are designed based on first-hand experience as the athletes ourselves, professional coaching experience, and the latest evidence in the strength & conditioning field. We know exactly how to get you to your goals if you are willing to put in the work.
