THE TRAINING BENEATH YOUR TRAINING
Selection Exposes Weak Links.
Your running, rucking, strength, and conditioning build performance—but they also repeatedly expose limitations in mobility, stability, motor control, body awareness, and tissue capacity.
The SUAR Durability Series helps you identify and address those limitations so your primary training can continue building capacity instead of repeatedly breaking down at the same weak link.
These programs support your existing training. They do not replace it.
7 to 12-week region-specific programs • Delivered through BridgeAthletic • $79 -99 each
THE PROBLEM
FITNESS DOESN’T ELIMINATE WEAK LINKS
Special Forces Assessment and Selection places extraordinary and cumulative demands on the body. Research examining medical encounters during SFAS found that approximately 40% of candidates sustained at least one injury.
Many of these injuries occurred in predictable regions repeatedly exposed to running, rucking, uneven terrain, obstacle negotiation, load carriage, and prolonged work under fatigue.
Commonly affected regions included:
• Feet and ankles
• Calves and shins
• Knees
• Hips and groin
• Low back
• Neck and shoulders
Your conditioning may allow you to keep moving, but it does not automatically correct limitations in movement quality, control, or tissue capacity.
Selection will eventually expose what your preparation leaves behind.
THE SOLUTION
SUPPORT THE TRAINING YOU ARE ALREADY DOING
The SUAR Durability Series is a collection of region-specific programs designed to complement your current strength, running, rucking, and conditioning plan.
This is not another primary workout. It is not individualized rehabilitation. It is structured durability work that focuses on physical qualities often neglected until they begin limiting performance.
Depending on the region, your program may address:
• Mobility
• Stability
• Motor control
• Balance and proprioception
• Body awareness
• Strength and endurance
• Tissue capacity
• Load tolerance
The exercises are intentionally straightforward. The value is in knowing what to assess, what to address, how to progress the work, and whether it produced a meaningful change.
Activities Associated with the Highest Injury Risk
Obstacle Course
Running
Combat Readiness Assessment
Foot Marching (Rucking)
Activities Where the Greatest Number of Injuries Occurred
Land Navigation
Team Events
Foot Marching
Running
Obstacle Course
HOW THE SYSTEM WORKS
ASSESS → ADDRESS → INTEGRATE → RETEST
ASSESS
Complete the region-specific self-assessment to evaluate qualities such as mobility, stability, strength, endurance, balance, and movement control.
ADDRESS
Use your results to identify the qualities that require attention, then follow the structured progression provided in your program.
INTEGRATE
Perform the durability work alongside your current strength, running, rucking, and conditioning plan—not in place of it.
RETEST
Repeat the same assessment to measure change, identify remaining limitations, and determine what should come next.
Don’t simply complete the exercises. Establish a baseline, perform the work, and measure whether you improved.
EVERY DURABILITY PROGRAM INCLUDES
• A region-specific self-assessment
• Evidence-informed performance benchmarks
• A progressive 7 to 12-week exercise program
• Video demonstrations for every exercise
• Coaching cues and movement instructions
• Progressions and regressions where appropriate
• Built-in workout tracking
• The SUAR Durability Foundation Guide
• Immediate access through the BridgeAthletic app
• 7 to12 weeks of programming plus a one-week grace period
WHICH PROGRAM SHOULD I CHOOSE?
Choose the region that currently limits your training the most.
Do not automatically select the area you enjoy working on or the one that feels easiest. Start with the weak link most likely to affect your ability to train consistently as running, rucking, and strength demands increase.
FOOT & ANKLE
Foot discomfort, poor balance, or restricted ankle motion
ACHILLES
Achilles or calf loading concerns
KNEE
Limited knee control or tolerance during running and rucking
HIP
Limited hip control, hip mobility, or pelvic stability
LOW BACK
Bracing limitations, reduced trunk endurance, or back fatigue under load
GROIN
Limited adductor control or groin resilience
HAMSTRING
Posterior-chain weakness or recurrent hamstring concerns
LOAD CARRIAGE & POSTURE
Rucking posture limitations or upper-back fatigue
SHOULDER
Limited shoulder control during carrying, climbing, or overhead work
NECK & UPPER BACK
Limited neck endurance or upper-back mobility
If you are currently experiencing significant pain, recent trauma, progressive weakness, numbness, or another unresolved medical concern, seek an appropriate evaluation before beginning a self-directed durability program.
Train with intent. Master the fundamentals. Measure your progress. Build durability that lasts.​
SFAS DURABILITY SERIES
✳︎
mobility
✳︎
stability
✳︎
tissue capacity
✳︎
load tolerance
*
SFAS DURABILITY SERIES ✳︎ mobility ✳︎ stability ✳︎ tissue capacity ✳︎ load tolerance *
SUAR Durability Series
LOW BACK
Build the bracing capacity, trunk endurance, hip function, and movement control needed for rucking, lifting, load carriage, and prolonged work under fatigue.
BEST FIT IF:
• Your low back fatigues under a ruck
• You struggle to maintain trunk position under load
• Your bracing mechanics feel inconsistent
• Hip limitations affect your lifting or rucking mechanics
12 weeks • BridgeAthletic app • $99
View Program Details
KNEE
Improve lower-body strength, single-leg control, force absorption, and load tolerance for running, rucking, hills, and uneven terrain.
BEST FIT IF:
• Your knees struggle with increasing running or rucking volume
• You lack control during single-leg tasks
• Hills or descents expose knee limitations
• Hip or ankle function may be affecting knee mechanics
12 weeks • BridgeAthletic app • $99
View Program Details
HIP
Build stronger, more mobile, and better-controlled hips to support running, climbing, load carriage, and efficient single-leg movement.
BEST FIT IF:
• Your hips feel restricted during running or lifting
• You lack pelvic control during single-leg movement
• Hip fatigue affects your knees or low back
• You need better strength and control across multiple directions
12 weeks • BridgeAthletic app • $99
View Program Details
ACHILLES
Develop calf strength, tendon capacity, ankle function, and progressive load tolerance for running, sprinting, hills, and heavy rucking.
BEST FIT IF:
• Your calves or Achilles struggle as mileage increases
• You lack calf strength or endurance
• Hills and faster running expose lower-leg limitations
• You need a structured progression for tendon loading
12 weeks • BridgeAthletic app • $99
View Program Details
NECK & UPPER BACK
Improve neck endurance, thoracic mobility, upper-back strength, and postural control for rucking, helmet wear, and prolonged tactical positions.
BEST FIT IF:
• Your neck or upper back fatigues under a ruck
• You struggle to maintain posture under load
• Thoracic stiffness affects overhead or carrying positions
• Prolonged equipment wear exposes postural limitations
12 weeks • BridgeAthletic app • $99
View Program Details
HAMSTRING
Develop posterior-chain strength, eccentric control, hip function, and load tolerance for faster running, climbing, lifting, and load carriage.
BEST FIT IF:
• Your hamstrings repeatedly feel tight or overloaded
• You lack strength when lengthening under load
• Faster running exposes posterior-chain limitations
• You need better hip and hamstring coordination
12 weeks • BridgeAthletic app • $99
View Program Details
GROIN
Build adductor strength, pelvic control, multidirectional stability, and load tolerance for uneven terrain, obstacles, and changes of direction.
BEST FIT IF:
• Your groin fatigues during lateral or single-leg movement
• You lack control during changes of direction
• Uneven terrain exposes pelvic instability
• Your adductors need greater strength or load tolerance
8 weeks • BridgeAthletic app • $79
View Program Details
SHOULDER
Develop shoulder stability, rotator-cuff capacity, scapular control, and upper-body endurance for climbing, carrying, overhead work, and repeated loading.
EST FIT IF:
• Your shoulders fatigue during carrying or climbing
• You lack control during overhead movement
• Upper-body volume exposes shoulder limitations
• You need better shoulder-blade and arm coordination
12 weeks • BridgeAthletic app • $99
View Program Details
Load Carriage & POSTURe
Develop the postural endurance, trunk control, and upper-back capacity needed to maintain efficient movement as load and fatigue accumulate.
BEST FIT IF:
• Your posture deteriorates under a ruck
• Your upper or mid-back fatigues during load carriage
• You lose efficient positioning as fatigue increases
• You need greater whole-body control under prolonged load
7 weeks • BridgeAthletic app • $79
View Program Details
FOOT & ANKLE
Create a stronger foundation by improving foot strength, ankle mobility, balance, single-leg control, and adaptability to uneven terrain.
BEST FIT IF:
• You have restricted ankle motion
• Your balance or single-leg control is limited
• Your feet fatigue as running or rucking volume increases
• Uneven terrain exposes foot or ankle instability
12 weeks • BridgeAthletic app • $99
View Program Details
WHY THIS SYSTEM IS DIFFERENT
BUILT FROM CLINICAL REASONING. DESIGNED FOR TACTICAL DEMANDS.
The SUAR Durability Series was developed by Dr. Sean Burkhardt, DC, FAOM, FIBFN-FN, CCSP, CSCS, CSPS, TSAC-F, CES, PES, a National Strength & Conditioning Coach for tactical populations.
The exercises are not designed to be novel. They are selected and organized to serve a specific purpose.
ASSESSMENT-DRIVEN
Each program begins with a region-specific assessment so you have an objective starting point.
REGION-SPECIFIC
Every program addresses the mobility, stability, motor-control, strength, endurance, and load-tolerance demands of a particular region.
PROGRESSIVE
The work develops across 12 weeks instead of remaining a static corrective routine.
MEASURABLE
You repeat the assessment so progress is judged by what changed—not simply by whether you completed the workouts.
SELECTION-INFORMED
The programs are organized around the repetitive loading, uneven terrain, load carriage, fatigue, and movement demands encountered during tactical preparation.
Frequently asked questions
Clarity Backed by Expertise
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No. The Durability Series is designed to complement your strength, running, rucking, and conditioning plan. It addresses supporting physical qualities that may otherwise limit your ability to perform and tolerate your primary training.
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No. These are self-directed educational and training programs, not individualized medical care, diagnosis, physical therapy, or rehabilitation. If you have a current injury, significant pain, recent trauma, or progressive neurological symptoms, obtain an appropriate evaluation before beginning.
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Pain is not a score to push through. Stop the painful movement and do not use the program to diagnose or treat the problem yourself. Seek an appropriate healthcare evaluation when symptoms are significant, persistent, worsening, or associated with trauma, weakness, numbness, or loss of function.
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Potentially, but more work is not automatically better. Begin with the region most likely to limit your training. A second program may be appropriate when the total workload fits your schedule and does not interfere with your primary training or recovery.
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Follow the schedule provided in BridgeAthletic and treat the durability work as supporting training. Depending on the session, it may be performed as a separate short session or incorporated around your primary training. Avoid adding so much supplemental work that it reduces the quality of your running, rucking, strength work, or recovery.
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Equipment requirements vary by program. Review the equipment list on the individual program page before purchasing to confirm that you have access to what is required.
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Each program is designed to be completed over 7-12 weeks. Access includes the full 7-12-week program plus a one-week grace period for interruptions caused by work, travel, family responsibilities, illness, or other unforeseen circumstances.
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Complete the initial assessment and record your results before beginning. Repeat the same assessment at the designated point in the program and compare the results. The goal is to measure changes in the relevant physical qualities—not simply to complete 12 weeks of exercises.
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Start with the region that currently limits your training most. Use the selection guide above to narrow your choice. If multiple regions are involved, significant pain is present, or the correct starting point remains unclear, an individualized assessment may be more appropriate than selecting a program on your own.
YOUR WEAKEST LINK SHOULD NOT BE A SURPRISE
Assess it. Address it. Integrate the work. Retest it.
Choose the region that currently limits your training and begin building the physical foundation beneath your running, rucking, strength, and conditioning.