Hybrid athlete running and lifting weights

How To Tell If You’re Making Progress

ByDave

There’s a lot of information on how to improve performance but not so much on how to tell if you’re actually making progress.

Here are three methods I like to use

1) Track Heart rate

I mentioned it in this video, and I’ll mention it again. If you have a heart rate monitor, every run you do can be benchmarked against your previous runs.

For instance, say you ran a 3-mile run at 90% of your maximum heart rate during your last workout. If this week you managed to run the same distance at the same pace but with 88% of your maximum heart rate, then you made progress.

2) Use Reps in Reserve

For strength, I’ve found training the final set of compound exercises with reps in reserve (RIR) is the most effective way to allow for sustainable progress, while keeping a close gauge on strength.

For example, here’s a sample exercise setup:

Back Squat:
195 2 x 6
185 1 set to 1 RIR

This means we’re hitting 195lbs for 2 sets of 6. Then, we do 1 set with 185lbs to 1 rep in reserve.

Week over week and month over month, you can adjust the weights you’re using and ensure you’re setting rep PRs.

3) Max Effort Endurance/Strength Workouts

My priority is always on building strength and endurance. Testing strength and endurance is secondary. But, it’s still important to train the skill of max effort running or strength every once in a while (not more frequently than every 6 weeks).

I'm a coach with a passion for helping athletes dominate the toughest selection courses in the world. Over the years, I've trained well over 100 athletes for Special Operations selection courses, including SFAS, RASP, Air Force A&S, BORTAC, SWAT, and MARSOC A&S. My mission is to bridge the gap between traditional performance training and the unique demands of tactical and military athletes.

I got my start coaching hybrid athletes, blending strength, endurance, and hypertrophy training to achieve peak performance. As I worked with more tactical and military athletes, I realized there was a need for a specialized approach tailored to the grueling physical and mental challenges of SOF selections. This realization drove me to focus on prepping SOF candidates for success, combining cutting-edge research, proven training methodologies, and real-world experience.

Whether you're preparing for selection, seeking to level up your fitness, or simply curious about what it takes to thrive in these elite environments, I hope you'll find the information I share helpful.