Most athletes skip this.
That’s why they stay average.
If you want to train like a warrior—and perform like one—you need to master the Pre-SOP (Standard Operating Procedure). This isn’t just a warm-up. This is how you flip the switch from civilian mode to operator mindset.
I’ve trained at SEALFIT Headquartes in Encinitas since 2010 and later saw the evolution of the program as events like Kokoro and 20X expanded and move to Temecula.
One thing never changed:
The guys who dominate… take Pre-SOP seriously.
What Is a SEALFIT Pre-SOP?
A Pre-SOP is your intentional setup before training or a mission.
It combines:
Mental preparation
Physical readiness
Tactical planning
In SEALFIT workouts, Pre-SOP always comes before the grind—typically including box breathing, range of motion (ROM) drills, and visualization.
But that’s just the surface.
Done right, this is where the battle is already won.
Why Pre-SOP Matters (Most People Get This Wrong)
Most athletes:
Rush into workouts
Skip mental prep
Train with no clear objective
That’s weakness.
In the Teams—and in SEALFIT—you don’t “just start.” You prepare with purpose.
A proper Pre-SOP will:
Increase performance under stress
SEALFIT Kokoro 50 Hour Event
Reduce injury risk
Build mental toughness
Improve focus and execution
Bottom line:
You don’t rise to the occasion—you fall to your level of preparation.
The SEALFIT Pre-SOP Framework (Step-by-Step)
This is the exact system I’ve used and coached with SGPT athletes preparing for Kokoro and 20X.
1. Eliminate Distractions
Find a quiet place.
No phone. No noise. No excuses.
This is your mission brief.
- Review the Mission (Workout)
Study the workout like a tactical plan.
Ask yourself:
What are the movements?
Where will I fail?
Where can I push hard?
Top SEALFIT athletes don’t guess—they plan.
- Set a Clear Objective
You need a goal before you start.
Examples:
“No breaks on pull-ups”
“Finish under 30 minutes”
“Control breathing the entire time”
No goal = no direction.
- Range of Motion (ROM) Drills
This is your physical prep.
Focus on:
Hips
Shoulders
Ankles
Spine
Simple movements:
Deep lunges
Arm circles
Hip openers
Air squats
ROM drills are standard in SEALFIT programming before every session
- Box Breathing (Control the Mind)
This is where you separate from the pack.
Use the 4x4x4x4 method:
Inhale (4 sec)
Hold (4 sec)
Exhale (4 sec)
Hold (4 sec)
This lowers stress and sharpens focus.
You’ll use this same breathing under pressure—during workouts, events, and life.
- Visualization (Dirt Dive)
Now see it.
See yourself finishing strong
See yourself pushing through fatigue
See success before it happens
SEALFIT calls this a “dirt dive”—mentally rehearsing the mission before execution
- Activate Your Performance Anchor
This is your internal switch.
A word
A phrase
A feeling
Example:
“Stay hard.”
“One evolution at a time.”
“I don’t quit.”
Lock it in.
You’ll come back to this when things get dark.
- Gear & Fuel Check
Before you start:
Water ready
Towel set
Journal nearby
Fuel plan in place
No scrambling mid-workout.
Professionals prepare. Amateurs react.
Sample SEALFIT Pre-SOP Routine (10 Minutes)
Use this before every workout:
Minute 1–2
Quiet space + mission review
Minute 3–5
ROM drills (hips + shoulders)
Minute 6–8
Box breathing
Minute 9
Visualization
Minute 10
Set goal + activate anchor
Then step into the arena.
Real-World Example (Kokoro / 20X Training)
When we trained for Kokoro-style events, the difference was obvious.
Athletes who skipped Pre-SOP:
Burned out early
Lost focus
Fell apart mentally
Athletes who dialed it in:
Stayed calm under pressure
Managed fatigue
Executed with precision
That’s not luck.
That’s preparation.
Common Mistakes to Avoid
Skipping breathing work
Rushing ROM drills
No defined goal
No mental rehearsal
Treating it like a “warm-up”
This is not optional.
This is the edge.
Final Thoughts: Train Like a Professional
Pre-SOP is simple.
But it’s not easy—because it requires discipline.
If you want to perform at a high level:
Before every workout
Before every challenge
Before every big moment
Run your Pre-SOP.
No shortcuts.
No excuses.
Train Hard. Stay Ready.
If you’re preparing for events like SEALFIT 20X or Kokoro—or just want to level up your training—this is where it starts.
Master the basics.
Control your mind.
Execute the mission.
Stay in the fight.
SEALFIT is one of the premier training systems in the world for developing mental toughness, physical durability, and elite team performance, originally designed to prepare candidates for the rigors of Navy SEAL training and later expanded to civilians seeking high-level transformation. At its headquarters in Encinitas, California, and at crucible events worldwide, SEALFIT delivers intense experiences like Kokoro—modeled after Hell Week—and the 20X challenges that push athletes beyond their perceived limits and reshape what they believe is possible . From 2010 to 2025, I had the opportunity to serve as an instructor supporting Kokoro and 20X events in Encinitas, Canada, Puerto Rico, and across the United States—working shoulder-to-shoulder with elite coaches and helping guide hundreds of athletes through some of the toughest training evolutions on the planet.
About the Author:
Are you looking to achieve big goals? Do you have a monster event on the horizon and you want to finish the drill?
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Get individual athlete and life coaching from former Navy SEAL Coach Brad McLeod. Check out SGPT coaching here: