Team SOFAST Strength Pocket Coach — Functional Strength & Combatives Field Reference (PDF)

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
Volume 1 · 2026 Edition

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
• Testing + Standards — ACFT-style benchmark every 90 days

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.

— Patch
Team SOFAST · tmsofast.com

Educational use only. Consult a medical provider before starting any strength program.