925 articles
Latest Physical Fitness stories, analysis, and updates from SOFREP.
Shoulders and back day in the gym before heading off to do a 5-mile rucksack march. Conduct the march over varied terrain and remember to hydrate throughout. It is a good habit to get used to while rucking and a needed one for the time when you’re in the course. Mark your time down in […]
Tuesday is Leg Day, time for building strength and endurance, begin with pull-ups and towel pullups for those who don’t have access to ropes for climbing. Then squats, lunges and the sled followed by a four-mile run Training: Continue to prep for the UBRR 3 x Pullups 10 reps 3 x Towel pullups 10 reps […]
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 a mini UBRR test. Remember to mark your progress in your workout log book. Training: More […]
Time for our Sunday morning ruck march. Do a quick warm up 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. With the heat of the warm weather months upon us, it is imperative. Training: Warm up 2 […]
Let’s 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 Pull downs, rear 3 x 10 Barbell Dead Lift […]
One of the things that always gets a ton of mileage on social media when discussing Special Operations troops is the attrition rate. Drop in on any of the major sites and the talk of the training attrition rates always comes up. Would-be SOF candidates are always doing the math in their heads, trying to […]
It is Friday, so it also means back from Florida Leg Day. Begin with some Squats – front, dumbbell goblet, and barbell. Then some lunges and after the weighted sled push, finish the workout off with a 4-mile run. Training: Continue to prep for the UBRR. 3 x Front Squat 20-15-12 reps (lighter weight) 3 […]
Thursday is Chest and Triceps day at the gym today to build upper body strength. Then a 4-mile ruck march with 45-pounds minimum. Remember to stay hydrated and mark your progress down in your workout log book. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x 10 Dumbbell Flies 3 x […]
Shoulders and back day in the gym before heading off to do the classic 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 physical aspect for most of the selection courses checked. Training: […]
Tuesday is Leg Day, our favorite, but we’ll begin with pull-ups and towel pullups for those who don’t have access to ropes for climbing. Then a four-mile run Training: Continue to prep for the UBRR 3 x Pullups 10 reps 3 x Towel pullups 10 reps 3 x Front Squat 20-15-12 reps (lighter weight) 3 […]
A good way to kick the Monday morning doldrums is to get in a good workout. 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 4-mile run. Remember to mark your progress in your workout log book. Training: More preparation for the UBRR […]
Happy Mother’s Day. Before you spend some quality family time it is time for our Sunday morning ruck march. Do a quick warm up of pushups and sit-ups before heading out. Stretch well both before and after the ruck march. Remember to drink plenty of water and stay hydrated out there. And wear your second […]
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