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Wednesday is a light Shoulders and Back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a rucksack march, and a swim with fatigues and boots. These are three things that you’ll have to be able to do well to pass Selection. If your plans […]
Tuesday means it is Leg Day at the gym followed by a 4-mile run. Start off with pull-ups, then squats, lunges and the Sled push/Fireman’s carry followed by a four-mile run. Remember to stretch well and hydrate well during and after your workout. Training: Continue to prep for the UBRR 3 x Pullups 10 reps […]
A quick workout to start the Monday morning 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 in a mini UBRR test. Remember to stay hydrated and mark your progress in your workout log book. So how […]
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. Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. It is supposed to be […]
Saturday morning and heading back to the gym for a shoulder and back workout. Towel pull-ups if you have no access to ropes or climb 20-25 ft. ropes if they are available. Followed by a four-mile run. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat […]
Friday is the end of the week for some and our Leg Day at the gym. Start with Squats – (front, dumbbell goblet, and barbell), then some Lunges and the Weighted Sled Push. Follow it all up with a five-mile run. Mark your progress down in your workout log book and stretch well after the […]
Back to the gym this Thursday morning for a Chest (Flat, incline bench, Flies, pushups) and Triceps (Cable pushdowns, dips) workout today at the gym before heading out for a 4-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. Training: More Preparation […]
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. 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. Use climbing ropes if they are available. Followed by a four-mile run in less than 32 minutes. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell […]
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