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Chest and Triceps day at the gym today to build upper body strength. Then a 5-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 10 Dumbbell […]
Happy Hump Day, it is back and shoulders day at the gym. Then a 5-miler ruck march. Remember to stay hydrated during the ruck and mark your progress in the workout log book. Training: More Preparation for the UBRR: 3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible) 3 x 12 […]
Brian Decker, the man who revamped the Special Forces Selection and Assessment Course (SFAS), has brought his ability to evaluate a certain indicator of success from the military to the NFL (National Football League). He’s now been hired by the Indianapolis Colts to head a new program to ensure player success. His metric collects over 1200 […]
Tuesday is Leg Day but we’ll begin with pull-ups and towel pullups for those who don’t have access to ropes for climbing. Then we’ll do some shuttle runs and sprints to work on our cardio to break things up a bit this week. Training: Continue to prep for the UBRR 3 x Pullups 10 reps […]
Some good work for 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 you […]
Sunday morning ruck march on the agenda for today after a quick warm up of pushups and sit-ups. Stretch well both before and after the ruck march. Remember to drink plenty of water and stay hydrated out there. And ensure that you have at least two pairs of boots broken in for the course. Training: […]
Saturday morning work in the gym hitting your shoulders and back. Followed by a 4-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 x 10 Wide Grip Pullups 3 x 10 Dumbbell Side Raises 3 […]
It is a well-known fact among experienced Special Operators that when it comes to starting a fire, the use of pitch and pine resin is an easy way to get a fire lit. This pitch and resin are readily prevalent in the Southeast’s pine forests. But for the younger troops who’ve never spent much time […]
SOF Selection PT Preparation 5.5.2017 It’s Friday, which means Leg Day [our favorite] at the gym this morning. Start off with some front, Goblet dumbbell and rear squats. Mix in some lunges and the weighted sled push and capped off with a 4-mile run. Training: Continue to prep for the UBRR. 3 x Front Squat […]
Back to the gym for a Chest and triceps workout to include some pushups, sit-ups and kip ups. Then a 5-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 […]
Hump Day of the week, head to the gym for back and shoulders work and then head out for a 4-mile ruck march. Remember to stay hydrated while on the march and mark your progress in the workout log book. Training: More Preparation for the UBRR: 3 x 12 Lat Pulldowns, behind the neck (go […]
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 some explosion. Training: Continue to prep for the UBRR 3 x Pullups 10 reps 3 x Towel pullups 10 reps 3 x Front […]
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