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Saturday morning in the gym for shoulders and back work. Towel pull-ups are for those with no access to ropes. The only way to get better at pull-ups and climbing ropes….is to practice doing them until they are a strength. Followed by a four-mile run in 32 minutes or less. Log your numbers down in […]
Friday means another Leg Day at the gym. Begin with some Squats – front, dumbbell goblet, and barbell to build up strength for carrying a rucksack. We’re going with a lighter weight and more reps here. Then some lunges and after the weighted sled push/Fireman’s Carry, finish the workout off by breaking things up a […]
Back to the gym today as we prep for the UBRR with a Chest and Triceps workout. Then a 4-mile ruck march with 45-pounds minimum. Since we’re rucking two days in a row…. It would be a great time, to wear that second pair of boots. Right? Remember to push the pace without running. And […]
Shoulders and back day in the gym before heading off to do a 5-mile rucksack march in under 75 minutes. Conduct the ruck over varied terrain. It will probably be a very early start here in the Northeast as we’re supposed to get hit with another snow storm. So be careful out there. Remember to […]
Tuesday is Leg Day, time for building strength and endurance, begin with pull-ups and towel pull-ups for those who don’t have access to ropes for climbing. Then squats, lunges and the sled followed by a four-mile run in under 32 minutes which is the standard. If your gym has no sled, you can substitute a […]
Remember the old commercials (if you’re 35+), where the narrator said that “the mind was a terrible thing to waste” in a push for a college fund? That was absolutely true.Your mind is the best weapon you’ll have in Special Operations but it can cut both ways too. It can also be a buddy f***er […]
A good workout is the best way to start Monday and the week off right. We’ll start 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 40 minutes or less in a mini UBRR test. Remember to mark your progress in your […]
Time for our Sunday morning ruck march. Do a quick warmup of pushups and sit-ups before heading out. Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. Today would a great time to wear your second pair of boots for the Selection Course. Don’t wait […]
We’ll start the weekend and Saturday off right. It is time to go back to the gym for some shoulders and back work. Followed by a four-mile run. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead Lift 3 […]
It is Friday, so yes, you know it also means Leg Day at the gym. Begin with some Squats – front, dumbbell goblet, and barbell. This builds up the strength in your legs that will help propel the rucksack. Then some lunges and after the weighted sled push or an alternative if your gym doesn’t […]
We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength. Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log […]
Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots. Aim to go as fast as you can in each event. Get used to swimming with fatigues and boots. It is much […]
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