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Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots. If you can do all three of these things well, you will have the inside track for most of the selection courses. UBRR Training: More […]
Tuesdays are always our Leg Day at the gym followed by a 5-mile run. Begin with pull-ups, then squats, lunges, and the sled or Fireman’s carry followed by a 5-mile run. You must build up your legs to carry you thru the course and beyond. Those are the muscles that tote the rucksack to the […]
A quick workout to start the day and week off right. Start off with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 5-mile run (40 minutes or less) in a UBRR prep workout. Remember to stay hydrated and mark your progress in your workout log […]
Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can without running. Going to try to make it a little different by heading out in one direction for an hour by going as fast as you […]
Saturday morning and heading back to the gym for a shoulder and back workout. Pull-ups, Deadlifts, and shoulder presses. Followed by a four-mile run in less than 32 minutes. Log your numbers down in the workout notebook UBRR Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead […]
Against my better judgment today, I decided to throw caution to the wind and go rucking despite having an injured calf/ankle. Last weekend I was shooting a high school football game for one of the newspapers I work for. Yes, that O&I photography class is still paying dividends after all these years. So, near the […]
Friday means that it is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push. And then finish the workout with a five-mile run. Mark your progress down in your workout log book and stretch well after the session. UBRR Training: Continue to […]
Back to the gym on Thursday morning for a Chest and Triceps workout before heading out for a 4-mile run. Look to better the standard of 32 minutes. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. UBRR Training: More Preparation for the UBRR: […]
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, 90-minute minimum. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and stay hydrated. Training: More Preparation for the UBRR: 3 […]
Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled push followed by a four-mile run in under 32 minutes. These exercises will build up leg power, strength, and endurance that will serve you well in SOF. These muscles all help in carrying […]
As we frequently do here at SpecialOperations.com, we post pieces on what ma Special Operationsny times are based on our messages or messages on Twitter. And this week I’ve gotten a few messages and questions concerning rucking. And when it comes to rucking, we get about 50/50 with our messages and/or questions regarding that or […]
A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection. After the exercises, a three-mile run as fast as […]
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