David Goggins Mental Toughness

I wasn’t going to share this, but it’s important

ByDave

I wasn’t going to share this

But since it’s the start of the new year, it’s worth reiterating one of the most important points I make to athletes when it comes to progress

Focus on incremental change.

Focus on the inputs.

Many of you have big goals: faster 12-mile rucks, run PRs, shipping, getting selected.

Those outcomes are critical. But focusing on them too much makes it easy to lose sight of how you actually achieve them.

Unless you’ve already been there before (and can rely on muscle memory to restore your previous fitness), rapid transformation without any setbacks is not realistic.

You will plateau.

You will get discouraged.

And if you don’t have the right mental framework, you may quit.

That’s why I emphasize the inputs.

For many athletes, I start them with just:

  • 2 runs per week
  • 2 lifts per week
  • 1–2 metcons

In a lot of cases, this is less than what they were doing in the weeks before.

And that’s intentional.

This is sustainable.

This is often a solid weekly minimum.

When I start with less volume, the athlete is hungry and has energy to push hard, every session. Recovery is not a limiter.

So, they add weight to the bar. They push the pace on hard runs.

And because the plan doesn’t require multiple hours each day, they stay consistent. They execute the plan, week after week, effort remains high, progress comes faster, and they develop self-efficacy and confidence in themselves.

Now, here’s the contrast.

I could start athletes by doubling the volume:

  • 4 runs per week
  • 3 lifts per week
  • 2 metcons
  • 2 rucks

This wouldn’t be unusual, especially for selection prep.

And honestly? Most athletes can do that. At least for a few weeks.

Motivation will be high. Their anticipation for gains will be massive. Dialing in nutrition, recovery, and training will feel amazing.

Until it doesn’t.

Fatigue will accumulate. Progress will stall. Motivation will wane. And without a foundation of months of consistency and trusting the process, one missed session turns into multiple and the whole plan unravels.

And this is not an indictment of the athlete.

Motivation will always wane. It’s a given.

Many of you will fail to achieve the results you’re looking for, not because you are not capable, but because the approach you started with was not sustainable.

Remember, progress doesn’t come from doing more early.

It comes from doing the right amount, consistently, long enough for the training adaptations to stack.

The answer is not more. It’s consistency and effort.

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.