Candidates in Special Forces Training holding up a log
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Why Some Guys Get Better Faster (and what you can do about it)

ByDave

Why are some guys ready in 2 months while for others it takes 2 years?

And I’m not talking about people with wildly different lives. I’m talking about two people with the same:

  • Work ethic
  • Nutrition
  • Recovery

The unfortunate reality is that we are not all equal.

Yes, we are each equal as people, but when it comes to training and results, not everyone responds the same.

Think about it like this:
In the same way, there’s a natural distribution for height; there’s also a distribution for how people respond to training.

The majority of people will have a normal response to training. A small minority will be hyper responders or slow responders.

You may know someone who goes from running 8-minute miles to 5-minute miles seemingly overnight. That’s a hyper-responder-someone whose body naturally adapts to training faster.

But Here’s the Good News

For most people, the issue is not genetics. The truth is:

Most people simply aren’t trying hard enough.

They don’t put in hard effort. They don’t train consistently. And their diet is suboptimal.

What’s worse, though, is that so many aren’t trying hard, and they don’t realize it.

This chart illustrates how I think about training and effort. 99% of people in a commercial gym fall in the minimal effort category. Every set in the gym and every prescribed hard run should be strenuous.

Are You Actually Trying?

Here’s a simple test to see if you’re truly pushing yourself:

  1. Run Intervals:
    • Take your last hard run interval session. Let’s say you did 6 × 400m @ 1:30 with 3 minutes walking rest.
    • Next time, hit as many intervals as possible at that same pace and rest.
    • If you hit more than 9 intervals, then your last workout pace was too slow.
  2. Max Out Your Last Squat Set:
    • Repeat your last squat workout, but on the last set, do as many reps as you can.
    • If you get 4 or more reps beyond what you did last time, you weren’t pushing yourself hard enough before.

The Lesson?

Make sure you’re training hard and training consistently. If you’re not, you’re leaving gains on the table and have no business comparing yourself to others.

Work hard, eat well, and recover well. This will give you an immense sense of pride in your training and yourself which will ultimately translate to results.

Trust me, give it 6 – 8 weeks.

P.S. one more coaching spot is opening for March 1. You can apply here

Related Article:
Stop Blaming Genetics

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.