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SOF Selection PT Preparation 5.1.2017 Happy Monday, let’s kick off the week with a good workout of the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 3-mile run. Training: More preparation for the UBRR 2 x 1-minute Pushups 2 x 1-minute Sit-ups 2 x 1-minute, Crunches […]
A Sunday morning rucksack march 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. The weather is warming up and it is very important. And the other thing is again, to ensure that you have […]
We hope everyone enjoys their weekend, but first head to the gym for a shoulder and back workout followed by a 3-mile run. Remember, preparing for selection there are no days off. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 […]
It’s Friday, so that means it is Leg Day at the gym this morning. The weighted sled push will build power and the squats build overall muscle and core strength as well as in your legs. After the leg muscles are good and tired, head out for a three-mile run to finish your workout. Training: […]
A Chest and triceps workout in the gym to include some dips and kip ups followed by another 5-miler with the ruck. 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 […]
We’ve been getting more messages and questions about rucking and as a result, I have got out on the trail with a 45-pound rucksack myself a lot more than usual which has been fun. We’ve posted some tips based on our experience that we feel will be of good value to you. I don’t claim […]
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 most of the selection courses licked. Training: More Preparation for the UBRR: […]
The Special Operations community is always under the spotlight even though they themselves would rather remain in the shadows as the “Quiet Professionals” but because of their nature, the public and the government are fascinated by them. As a result, too many times, people in government with no operational experience, nor any idea what it […]
How is everyone feeling after the UBRR practice test of yesterday? Today is back to the gym to work on pull-ups and rope climbing preparation with the towel pullups for those without rope access as well as Leg Day. Go heavier with the sled push to build up lower body explosion. Continue to prep for the UBRR. […]
Special Operations Forces are all the rage these days, from the recent films of “Lone Survivor” and “Zero Dark Thirty” in which Navy SEALs are the protagonists as well as “Black Hawk Down” where the Delta Force operators are, America can’t get enough. So, if you aren’t going to enlist in the Armed Forces and […]
Monday is a good day to assess your fitness with most of the events from the UBRR minus the rope climb and a 3-mile run in lieu of the 5-miler. Remember this is just an assessment to see where you’re at in this phase of your preparation Training: More preparation for the UBRR with a […]
A quick warm up of pushups and situps followed by a good long ruck march over varied terrain with a 45-pound minimum to start the day. Stretch well both before and after the ruck march. Remember… hydration, hydration, hydration. Can’t state that enough. And the other thing is again, to ensure that you have at […]
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