925 articles
Latest Physical Fitness stories, analysis, and updates from SOFREP.
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, with a 45-pound rucksack minimum completed in a 90-minute maximum window. 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 […]
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. Training: Continue to prep for the […]
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 […]
It is time for our Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before beginning. Head out over varied terrain and try to go as fast as you can without running. The standard is 120 minutes, maximum. Your goal should be to come in much quicker. Stretch well both before and […]
Back in the gym this Saturday morning for a shoulder and back workout. Pull-ups, Deadlifts, Side Raises and Shoulder Presses. Followed by a four-mile run in 32 minutes or less. Log your numbers down in the workout notebook and stretch well. Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x […]
The Chinese military unveiled its second-generation military exoskeleton, a body brace designed to help infantry or Special Operations members carry some 100 pounds of weapons, supplies, and ammunition. Norinco, China’s state-owned manufacturer of armored vehicles and heavy ground munitions is the builder of the exoskeleton. Compared to a previous Norinco exoskeleton, which came out in […]
It is Friday so that must mean that it is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push. If your gym doesn’t have a sled, you can substitute a Fireman’s carry. And then finish the workout with a five-mile run. Mark […]
Thursday morning is a Chest and Triceps workout at the gym before heading out for a 5-mile run. Flat and Incline Bench Presses as well as Flies, Pushups, Pushdowns, and Dips ought to have your triceps feeling the pump. Then a 5-mile run over varied terrain in 40 minutes or less. (Be safe out there […]
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard which is 90 minutes 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 […]
One of the catchphrases that most, if not all Special Operators use and that the candidates aspiring to be in the units perhaps don’t fully understand is Positive Mental Attitude. Most candidates for SOF hear that and will take it to mean “Don’t Quit.” And while yes, that is certainly a big part of having […]
Monday morning, we kick our week off right. Head to the gym where we’ll do our workout with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups and dips before a 4-mile run. Remember to stay hydrated and mark your progress in your workout log book. Training: More preparation for […]
It is time for our Sunday morning ruck march. Since it is Super Bowl Sunday, we’re going to do a super-ruck this morning before the expected rain/snow get in. It is an eight-mile course today over varied terrain. Strive to better the standard time of 120 minutes. Do a quick warmup of pushups and sit-ups […]
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