Fitness

We’ll kick off things today with our Sunday morning rucksack march. A warmup of pushups and planks followed by a fast-paced 5-mile ruck march with a 45-pound minimum to start the day right. The ability to carry a rucksack is of paramount importance in Special Operations. Remember to stay hydrated throughout the ruck and to […]

Here are some shoulder and back exercises this morning in the gym before a 3-mile run to top things off. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing. Mark your progress down in your workout log book and […]

Friday is Leg Day at the gym which should become your favorite day of the week. The weighted Sled push and the squats help build up power and speed. The lighter weight dumbbell squats will also build up endurance. A 3-mile run to finish the workout. Aim for a better time than the standard which […]

Thursday is another UBRR training day followed by a 4-mile rucksack march. Are you keeping a log of your times on your runs and rucks? You should keep track of your workouts and especially your times on the runs and rucks. You should notice a marked improvement as we progress. Ensure you stay hydrated as […]

Wednesday is Shoulder Day in the gym along with some speed work. The sprints here will help with your overall cardio fitness, build some explosion, and will serve you well with your endurance. It is also a functional part of your job in Special Operations. There will be plenty of times where you’ll have to […]

We’ll continue to prep for the UBRR. Tuesday is Leg Day at the gym. We’ll begin with pull-ups, the hit the legs with squats, the sled push, and some other exercises. We’ll finish things off with a three-mile run at a good pace, faster than the standard. Focus on strict form during the squats, you […]

We’ll start our Monday doing a mini-UBRR with Pushups, sit-ups, and crunches, with V-ups and dips. Then we’ll focus on some speed work with the shuttle runs rather than a longer duration. Have you been breaking in the second pair of boots for the ruck march from yesterday? It needs to be done and will […]

We’re all tough guys/gals here, right? We work through achy joints and old injuries, we push ourselves past old limits, and when we get hurt, we push through that too. If you’re anything like me, you probably derive some level of pride from your ability to withstand punishment, your willingness to work through the hurt, […]

Best way to start our Sunday before the sun comes up is our Sunday Ruck March. Grab your training partner (for me my Bulldog) and hit the trail. A little warm-up and a good long rucksack march. As always be sure to stay hydrated during the ruck march. It should be a habit that will […]

Back in the gym this morning for some shoulders and back training before heading out for a run. We’ll break up the routine next week with some more speed interval running, that will help in building up your short area quickness and speed. And we’ll do some swimming which is also very important. Training: More Preparation […]

Friday is always a good day for Leg Day at the gym, we’ll go for the lighter weight in the squats but higher reps help with endurance. Weighted sled push builds up some explosion and strength. The leg work will bode well for you in Selection and in SOF units in your future if you […]

All the workout can be done outside this morning, no gym time today. We are going to max out on pushups, sit-ups, and crunches today before we head back out on the rucking trails. There is no time limit on any of the exercises, obviously, the goal is to get them done as quickly as […]