Jocko Underground: Would You Have What it Takes to be in SOF?
In this episode of Jocko Podcast, Jocko Willink addresses two major topics: navigating job uncertainty and the physical requirements for special operations forces. He outlines strategies for employees facing potential layoffs, including maintaining strong performance, communicating with leadership, and preparing contingency plans through networking and resume updates.
The discussion then shifts to the specific physical fitness standards required for special operations candidates. Willink breaks down the minimum requirements for exercises like push-ups, sit-ups, and pull-ups, while explaining why meeting these minimums isn't sufficient for success. He details the actual performance levels candidates should target and emphasizes the importance of well-rounded physical capabilities across all fitness domains.
This is a preview of the Shortform summary of the Sep 8, 2025 episode of the Jocko Podcast
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1-Page Summary
Responding To Layoffs and Job Uncertainty
Jocko Willink offers guidance for employees navigating unstable job environments. He advises maintaining a strong work ethic and supporting the company's mission even during uncertainty, as this reinforces an employee's value. Willink encourages proactively seeking information from leadership about the company's state and future direction through direct communication up the chain of command.
For protection against potential job loss, Willink recommends preparing an exit strategy by updating resumes and networking within the industry. This preparation ensures employees can transition smoothly if needed.
Physical Fitness Requirements for Special Operations Training
Special operations candidates face rigorous physical fitness standards. While the minimum requirements include 49 push-ups, 59 sit-ups (both in two minutes), and 6 pull-ups, Jocko Willink emphasizes that these minimums aren't enough for success. He recommends candidates should aim for at least 80 push-ups and sit-ups in two minutes, and 15-20 pull-ups, noting that 20-25 pull-ups significantly improves selection chances.
Willink warns that candidates must excel across multiple fitness domains, including running and rucking. Weakness in any area, particularly pull-ups, can lead to difficulties with other crucial training elements like rope climbs and obstacle courses.
Strategies For Improving Physical Fitness for Military Selection
For passing Physical Screening Tests (PST), Willink emphasizes consistent training in push-ups, pull-ups, and various calisthenics exercises. He stresses the importance of identifying and addressing specific weaknesses in fitness performance. According to Willink, candidates struggling with pull-ups or other exercises must focus their training on these areas to see improvement, as excellence across all physical domains is crucial for military readiness.
1-Page Summary
Additional Materials
Counterarguments
- While maintaining a strong work ethic is important, employees should also prioritize their mental health and well-being during times of job uncertainty.
- Direct communication with leadership may not always be possible or welcomed in every company culture, and employees may need to seek information through other channels.
- Networking and resume updating are useful, but employees should also consider developing new skills or certifications to increase their marketability.
- Aiming for higher physical fitness standards than the minimum may not be feasible for all candidates due to individual physical limitations or injuries.
- Excelling in multiple fitness domains is ideal, but candidates may also succeed by leveraging their strengths and strategically improving their weaknesses.
- Overemphasis on certain fitness areas, like pull-ups, might lead to overtraining or injury, so a balanced approach to fitness is important.
- Consistent training is important, but rest and recovery are also crucial to prevent burnout and injury.
- Identifying and addressing specific weaknesses is useful, but candidates should ensure they do not neglect their overall fitness balance.
- Focusing on areas of weakness is necessary, but candidates should also maintain their strengths to ensure a well-rounded fitness profile.
Actionables
- You can create a personal "mission statement" to align your daily work with your company's goals, which can help maintain a strong work ethic during uncertain times. Write down what you believe is the core purpose of your role and how it contributes to the larger mission of the company. Refer to this statement during challenging periods to remind yourself of the value you bring and to stay motivated.
- Develop a habit of proactive career planning by scheduling regular "career health check-ups" for yourself. Set aside time every three to six months to assess your skills, update your resume, and engage with your professional network. This can be as simple as reaching out to a former colleague for a virtual coffee chat or attending an online webinar related to your industry to stay informed and prepared for any career transitions.
- Enhance your physical fitness routine by incorporating "fitness micro-challenges" throughout your week. For example, if pull-ups are a weakness, you might set a goal to do a small number of pull-ups every hour during your day or add a pull-up challenge at the end of every workout. This breaks down the larger goal of improving pull-ups into manageable, frequent tasks, making the improvement more attainable and less daunting.
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Responding To Layoffs and Job Uncertainty
In the face of layoffs and job uncertainty, Jocko Willink shares strategies to help employees deal with the unstable job environment.
Uphold Work Ethic and Support Mission Amid Uncertainty
Work Hard, Perform Well, and Help the Company Succeed Despite an Unclear Future
Willink advises employees to maintain a strong work ethic and support their company's mission, even when the future is unclear. He underscores the importance of working hard, performing well, and contributing to the company's success, as these actions can reinforce an employee's value to the organization.
Proactively Seek Answers and Information From Leadership
Understand Rationale For Layoffs and Budget Cuts
Willink suggests that employees proactively seek clarity by asking earnest questions about the state of the company. He encourages bringing these questions up the chain of command. If necessary, employees should feel empowered to send emails directly to their superiors in order to gain a better understanding of why layoffs occurred and why budgets were reduced.
Consult Superiors For Company Plans and Direction Details
Furthermore, Willink emphasizes the importance of consulting with superiors to understand the company’s plans and future direction. By gaining this insight, employees can better assess their place within the company and make informed decisions about their career paths.
Prepare an Exit Strategy As a Precaution
Resume Update and Contact Industry For Job Opportunities
In preparation for t ...
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Responding To Layoffs and Job Uncertainty
Additional Materials
Counterarguments
- While maintaining a strong work ethic is important, employees may feel demotivated or undervalued during times of uncertainty, which can impact their performance despite their best efforts.
- Contributing to the company's success might not guarantee job security if layoffs are driven by factors beyond an employee's control, such as market downturns or strategic pivots.
- Proactively seeking information from leadership is beneficial, but employees may not always receive transparent answers due to confidentiality or the fluid nature of business decisions.
- Understanding the rationale for layoffs and budget cuts is useful, but it may not change the outcome for affected employees or provide them with the security they need.
- Consulting superiors for company plans can be insightful, but these plans may be subject to change, leaving employees with a false sense of stability.
- Preparing an exit strategy is pragmatic, but it can also lead to a decrease in loyalty and engagement from employees who might otherwise be ...
Actionables
- You can demonstrate your alignment with the company's mission by initiating a peer recognition program. Start a simple initiative where colleagues can nominate each other for small rewards or acknowledgments when they see someone embodying the company values or going above and beyond in their work. This not only shows your commitment but also fosters a positive work culture.
- Enhance your visibility within the industry by creating a professional blog or vlog. Share insights on industry trends, challenges, and your personal experiences in the field. This not only keeps your resume dynamic but also positions you as a thought leader, making you more attractive to potential employers.
- Build a personal advisory boar ...
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Physical Fitness Requirements for Special Operations Training
The physical fitness requirements for special operations training are rigorous, designed to ensure candidates are prepared for the demands of the field.
Special Operations Candidates Must Excel At Fitness Tests
Special operations candidates are required to meet high physical fitness standards to even be considered for selection.
High Minimum Standards For Push-Ups, Sit-ups, and Pull-Ups
The minimum standard for special forces candidates includes performing 49 push-ups and 59 sit-ups within two minutes each, and completing 6 pull-ups.
Higher Standards Recommended For Improved Selection Chances
However, Jocko Willink, a highly respected former Navy SEAL, emphasizes that to increase the likelihood of making it through training, candidates should aim for higher fitness metrics. Recommended standards suggest candidates should be able to do over 80 push-ups and sit-ups within two minutes each, and between 15 to 20 pull-ups. Willink adds that being able to perform 20 to 25 pull-ups is solid and greatly improves chances of success.
Weaknesses in Physical Fitness Metrics Will Hinder Selection
Merely squeaking by the minimum requirements is not enough for candidates who are serious about passing selection.
Failure to Meet Pull-Up Standards Disqualifies Candidates
For instance, performing only seven pull-ups is a sign of potential problems; candidates are expected to far exceed those minimums. If someone strug ...
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Physical Fitness Requirements for Special Operations Training
Additional Materials
Counterarguments
- The emphasis on specific physical fitness metrics may not fully account for the tactical and mental resilience required in special operations, which are equally critical.
- High physical fitness standards could potentially exclude candidates with exceptional skills in other areas that are valuable for special operations, such as intelligence, strategy, or technical skills.
- The recommended standards, while aiming to improve selection chances, may not be achievable for all candidates due to individual physical limitations, and could discourage talented individuals from applying.
- The focus on excelling in multiple fitness domains might overshadow the need for a balanced approach that also includes recovery and injury prevention.
- The strict disqualification based on not meeting pull-up standards may not consider a candidate's overall physical capabilities and potential for improvement ...
Actionables
- You can track your fitness progress with a specialized app that sets benchmarks based on special operations standards. By inputting your initial fitness test results, the app could create a personalized training program that gradually increases intensity, ensuring you improve your push-ups, sit-ups, and pull-ups. For example, the app might start you on a regimen of 30 push-ups a day and increase this number each week to help you reach and surpass the recommended 80 push-ups.
- Organize a peer accountability group with friends or colleagues who also aim to improve their fitness. Each member could set their own goals based on the special operations fitness criteria, and the group could meet weekly to exercise together and share progress. This could include timed challenges to simulate the two-minute tests for push-ups, sit-ups, and pull-ups, fostering a competitive yet supportive environment.
- Incorporate a diverse set of physical activi ...
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Strategies For Improving Physical Fitness for Military Selection
Jocko Willink outlines key training strategies that are essential for passing Physical Screening Tests (PST) required for military selection.
Consistent Training Is Essential to Raise Fitness Levels
Push-Ups, Pull-Ups, and Calisthenics Are Crucial
Willink stresses the importance of being proficient in PST, particularly in achieving high-performance levels in push-ups and pull-ups. He advises candidates to focus on improving the number of push-ups and pull-ups they can perform, as these exercises are crucial components of the PST. Training a variety of calisthenics exercises, along with push-ups and pull-ups, is essential for performing well on the test.
Improving Running Speed and Endurance Is Also Critical
While not explicitly mentioned in the provided text, Willink implicitly suggests that excellence in running is vital among the multiple fitness domains necessary for military readiness. He emphasizes the significance of run time and swim time as key factors identifying candidates who are likely to make it through the rigorous training.
Identifying and Addressing Specific Weaknesses Is Key
Identify Fitness Struggle Areas
Candidates must id ...
Here’s what you’ll find in our full summary
Strategies For Improving Physical Fitness for Military Selection
Additional Materials
Counterarguments
- While consistent training is essential, it's also important to incorporate rest and recovery to prevent overtraining and injury.
- Push-ups, pull-ups, and calisthenics are important, but a balanced training program should also include aerobic conditioning, strength training for all major muscle groups, and flexibility exercises.
- Improving running speed and endurance is critical, but so is developing tactical skills, mental toughness, and other physical competencies like load carriage and agility.
- Identifying and addressing specific weaknesses is key, but it's also important not to neglect areas of strength, as they can provide a competitive edge.
- Focusing solely on struggle areas might lead to an unbalanced fitn ...
Actionables
- You can track your fitness progress with a personalized scorecard. Create a simple chart that includes exercises like push-ups, pull-ups, and running, with columns for reps, sets, and times. Each week, aim to improve your numbers in at least one category, which will help you see where you're advancing and where you need to focus more effort.
- Integrate playful competition into your routine by challenging a friend to a fitness duel. Set up a friendly contest with specific goals for push-ups, pull-ups, running speed, and endurance. This can provide motivation and a fun way to measure your improvements, especially in areas you find challenging.
- Use technology to your advan ...
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