Team SOFAST Strength Pocket Coach: Functional & Combatives — Field Reference

The 12-page pocket field reference for functional strength under load. Built for the civilian who trains to handle their own body and someone else's when it counts. By Patch (Jeffrey Adams) - Green Beret - Validated - Special Forces 18D >What's inside: - Mindset Before Programming - strength is durable; aesthetics are downstream - The Four Domains of Functional Strength - maximal, strength-endurance, power, conditioning - Compound Lifts That Matter Most - squat, deadlift, press, row, pull-up - Conditioning That Transfers - heavy carries, sled work, the 12-minute ruck - Combatives Integration - why grappling beats striking for civilian use-of-force - Recovery Discipline - sleep, nutrition, hydration, mobility, deload weeks - Five Strength Drills - 5x5, ruck, farmer's carry, Tabata kettlebell, bodyweight ladder - Kit Under $500 - barbell + rack OR gym membership, kettlebell, pull-up bar, sandbag >Drawn from twenty-one years of Special Forces strength and combatives doctrine, USA Weightlifting Olympic-lift fundamentals, NSCA programming standards, ACFT military fitness benchmarks, CrossFit work-capacity methodology, and IBJJF combatives context. Strength is durable. Train it. Stack it on your other pillars. - Team SOFAST - tmsofast.com Educational use only. Consult a medical provider before starting any strength program.