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#Sofprep Reel by @kellum22 (verified account) - Reviewing SPC Kerns' Sprint-Drag-Carry (SDC) and run form - breaking it down from a military fitness coach perspective. I'm seeing a lot of criticism
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@kellum22
Reviewing SPC Kerns’ Sprint-Drag-Carry (SDC) and run form — breaking it down from a military fitness coach perspective. I’m seeing a lot of criticism online… but not a lot of actual coaching. So here’s what matters 👇 Main issues:
• Overstriding → foot landing in front of the body = braking each step
• Heel striking → loss of speed and efficiency
• Vertical bounce → energy going up instead of forward
• Wide arm swing → torso rotation + wasted energy These are the exact mistakes that slow down your Sprint-Drag-Carry time and 2-mile run performance on the Army Fitness Test (AFT). What we want instead:
• Short, quick steps
• Foot strike under hips
• Slight forward lean
• Arms driving straight forward/back SDC breakdown:
• Drag (90 lbs Normally) → quad-dominant, requires strength + endurance
• Lateral shuffle → stay low, don’t cross feet, build momentum
• Farmer carry → strong position, but heel striking still slows you down
• Final sprint → same inefficiencies = lost time If you’re training for the Army Fitness Test, your workouts need to be structured — not random. I coach athletes to improve their AFT scores with custom built programs built around your weaknesses. This is how you turn effort into results. Comment coach to work 1-1 with me or follow my IG and I’ll send you a DM with the Free AFT fitness APP.
#Sofprep Reel by @nutritioncoach_stephen (verified account) - Never fails: A client will say "that was harder than I thought" the first time they run these. (It's because we are addressing their weak points) Hon
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@nutritioncoach_stephen
Never fails: A client will say “that was harder than I thought” the first time they run these. (It’s because we are addressing their weak points) Honorable mentions for other challenging and useful exercises to include in your SFAS prep are: -California Press -Single Rack Reverse Lunge -Straight Leg DB Floor Press superset w/ HRPU -Eccentric Only Pull Ups -Loaded lateral lunge If you’re still reading, good for you for not just using this app to scroll. My name is Stephen and I’m a former 18 Charlie turned fitness professional (7 years coaching 💪) who prepares studs for selection or other military endeavors/courses without destroying their body while providing effective nutrition coaching in a highly communicative one on on coach-athlete relationship. Heads up: Probably closing my roster to new athletes soon as I approach max capacity. Apply now if you want to get after it this year. # Running Rucking Special Forces Assessment and Selection SOF Prep Military fitness Hybrid training Hybrid athlete
#Sofprep Reel by @joellerblades - 12 MINUTES. This can be a lunch break workout. This is an effective way for our men and women in uniform to stay ready. Every minute on the minute f
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@joellerblades
12 MINUTES. This can be a lunch break workout. This is an effective way for our men and women in uniform to stay ready. Every minute on the minute for 12 minutes Min 1: 12x tactical snatches Min 2: 12x reverse lunges plus a twist Min 3: 12x kickstand waiters thrusters Whatever is left each minute is your rest time Get after it. #marinecorps #militaryfitness #army #airforce #navy #usmc #coastguard #kettlebelltraining
#Sofprep Reel by @davidking.ie - "No shortcuts. No easy reps. Just work." 3⭐️ course in today - focused on engine, grit, and local muscle endurance. Ski erg. Battle ropes. Sprint burp
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@davidking.ie
“No shortcuts. No easy reps. Just work.” 3⭐️ course in today — focused on engine, grit, and local muscle endurance. Ski erg. Battle ropes. Sprint burpees. TRX pulls. Lunges. Core under fatigue. Different energy systems. One standard. 👉 Operate tired. Perform anyway. #MilitaryFitness #militaryPTI #combatarm #6thInfBn
#Sofprep Reel by @texaspowerbars - CUE FREE BIRD 🫡🇺🇸 Troops powered by American made Texas Power Bars since 1980 💪 #texaspowerbars #militarytraining #militarybarbells #militarylift
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@texaspowerbars
CUE FREE BIRD 🫡🇺🇸 Troops powered by American made Texas Power Bars since 1980 💪 #texaspowerbars #militarytraining #militarybarbells #militaryliftingweights
#Sofprep Reel by @usaf_recruiting_riverhead - 🔥 Special Warfare Sprint & Pressure Workout 🔥 Today's focus is explosive speed under pressure. Control your breathing and stay aggressive through fa
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@usaf_recruiting_riverhead
🔥 Special Warfare Sprint & Pressure Workout 🔥 Today’s focus is explosive speed under pressure. Control your breathing and stay aggressive through fatigue. 💬 “Pressure creates the operator.” #AirForce #SpecialWarfare #Riverhead #OperatorMindset #WarriorTraining
#Sofprep Reel by @thewarriorcalling (verified account) - The guy who didn't make it was a D1 athlete. The guy who did was a nobody from a small town. That's BUD/S. 🔱 It doesn't care about your resume. It
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@thewarriorcalling
The guy who didn’t make it was a D1 athlete. The guy who did was a nobody from a small town. That’s BUD/S. 🔱 It doesn’t care about your resume. It exposes what you’re actually made of. And most people haven’t been honest with themselves about that. As a former BUD/S Instructor, I know exactly what the standard looks like. I train candidates to exceed it, not just meet the standard. No shortcuts. No showing up unprepared. No coasting on old achievements. If you’re serious about earning a spot in the Teams, your training needs to reflect that seriousness. Starting now. Comment ELITE and we’ll figure out where you stand. 👇 #tacticalfitness #specialforces #navyseals
#Sofprep Reel by @ryan.deltarep - Get those reps in and once you can crush the drag the SDC is no problem 💪 - #AFT #SDC #sprintdragcarry #armyfitness #militaryfitness
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@ryan.deltarep
Get those reps in and once you can crush the drag the SDC is no problem 💪 - #AFT #SDC #sprintdragcarry #armyfitness #militaryfitness
#Sofprep Reel by @subconcussiveconsult - STAIRWELL TRAINING - Eyes up - Ownership of position when moving in the pitch plane - Fast and accurate trunk stabilization in the pitch plane (don't
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@subconcussiveconsult
STAIRWELL TRAINING - Eyes up - Ownership of position when moving in the pitch plane - Fast and accurate trunk stabilization in the pitch plane (don't fall on your face) #tactical #humanperformance #militarytraining #CQB
#Sofprep Reel by @savage_american1775 - Workout of the day: For time 16,12,8,4 Calories DB snatches Bag over bar 50 yd farmers carry The standards have been raised this year. A lot of t
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@savage_american1775
Workout of the day: For time 16,12,8,4 Calories DB snatches Bag over bar 50 yd farmers carry The standards have been raised this year. A lot of things to accomplish. With nationals coming up at the end of the year there is no time for off time. #tacticalgames #swatroundup
#Sofprep Reel by @effective.fitnesstraining (verified account) - Clearing five fences at full speed without slowing down isn't normal - it's trained. This officer shows what happens when strength, conditioning, and
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@effective.fitnesstraining
Clearing five fences at full speed without slowing down isn’t normal — it’s trained. This officer shows what happens when strength, conditioning, and movement skills all work together under stress. If you want to move like this — whether you’re an active LEO, academy-bound, or a veteran rebuilding your edge — focus on these three areas: 1️⃣ Explosive power that transfers to real movement Fence clearing requires single-leg power, hip extension, and the ability to land and re-accelerate instantly. Build it with: • Broad jumps • Box step-down → sprint work • Power-focused deadlifts / cleans • Split-squat variations Active LEOs: Stay fast in unpredictable environments. Cadets: Preps you for academy obstacles. Veterans: Builds power without beating up joints. 2️⃣ “Repeat Sprint Ability” — the hidden key to pursuits One sprint is easy. Five explosive bursts with minimal rest? That’s conditioning most officers never train for. Use: • 10–20 sec sprints w/ short rest • Sled or hill intervals • Shuttle runs (5-10-5, 10-20-10) Active LEOs: Better breathing + control under fatigue. Cadets: Preps you for high-intensity academy circuits. Veterans: Boosts capacity safely and efficiently. 3️⃣ Strength that supports the chase — not just the gym Bench and deadlift matter, but real-world strength includes: • Posterior chain power for acceleration • Core stability for landing and cutting • Grip + upper body strength for climbing • Single-leg stability for uneven terrain Bottom Line: Performance like this isn’t accidental — it’s built. Train for the job. Train for moments like this. - @effective.fitnesstraining

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#Sofprep is one of the most engaging trends on Instagram right now. With over thousands of posts in this category, creators like @kellum22, @joellerblades and @effective.fitnesstraining are leading the way with their viral content. Browse these popular videos anonymously on Pictame.

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💡 Top performing posts average 43.7K views (2.6x above average). Moderate competition - consistent posting builds momentum.

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