Category: Physical Fitness

Shoulder and back exercises this morning in the gym before a 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. Be sure to mark down your progress in your workout log book and remember […]

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 mark down your workouts and especially your times on those runs and rucks. You should notice a marked improvement as we progress. Ensure you stay hydrated as well […]

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, then 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 […]

Best way to start our Sunday before the sun comes up is our Sunday Ruck March. Grab your training partner 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 carry over to Selection […]

An early spring snowstorm set back our timetable a bit this morning. 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 to build up your short area quickness and speed. […]

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 that will 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 […]

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 […]

Shoulder work in the gym is the order of the day along with some speed work. The sprints will help with your overall cardio fitness, build explosion in your legs 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 […]

We have frequently in the past advocated for many of the fine organizations that support our Veteran community here at SpecialOperations.com, especially those who care for our Special Operations Forces and/or are conducting a fundraiser thru rucking. During the past weekend, the 30th annual Bataan Memorial Death March drew its largest field of ruckers and […]

Continue to prep for the UBRR. Leg Day at the gym, our favorite with squats, the sled push, and some lunges. We’ll follow that with a three-mile run at a good pace, faster than the standard. Remember to stretch well before and after the run and to hydrate. UBRR Training: 3 x Pullups 10 reps […]