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Before hitting the gym this morning, I went back out on the rucking trails and hit the woods among the hills here in Central Mass. We have a small state park called “Purgatory Chasm” nearby that has some shorter hiking trails that we could take advantage of rucking the hills before they fill up with […]
Wednesday is Hump Day of the week, so we’ll head to the gym for a back and shoulders workout and then head out for a 5-mile ruck march. Remember to stay hydrated while on the march and mark your progress in the workout log book. UBRR Training: More Preparation for the UBRR: 3 x 12 […]
Tuesday morning is time to go back to the gym to work on pull-ups and rope climbing preparation as well as Leg Day. Go heavier with the sled push to build up explosion which will definitely help with the rucksack marches. If you don’t have access to climbing ropes, (which my gym doesn’t) then do […]
In our Selection preparation, we always stress the importance of Rucking and the value that all of the services put on it in the Special Operations community. The services will all stress the 45-pound minimum in training and one of the frequent questions we get is why train with 45-pounds when in reality the amount […]
Happy Monday, we’ll do a small prep for the UBRR (Upper Body Round Round) by doing a pre-test on the Pushups, Sit-ups, Crunches, and V-Ups two times. Go thru the entire cycle and then do it again and see where your fitness level is. Ensure your form is very strict with the push-ups as that […]
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 […]
Here at SpecialOperations.com, we try to give our younger readers who desire to be members of the Special Operations brotherhood the tools to be able to navigate the rigors of the Selection courses and then follow on with their qualification courses. In our articles, we tell our prospective candidates to do everything the right way […]
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 […]
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