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Back to the gym this Thursday morning for a Chest (Flat, incline bench, Flies, pushups) and Triceps (Cable pushdowns, dips) workout today at the gym before heading out for a 4-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. UBRR Training: More […]
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 the inside track for most of the selection courses. UBRR Training: More […]
Tuesdays are always our Leg Day at the gym followed by a 5-mile run. Begin with pull-ups, then squats, lunges, and the sled or Fireman’s carry followed by a 5-mile run. You must build up your legs to carry you thru the course and beyond. Those are the muscles that tote the rucksack to the […]
Military Service, Law Enforcement A Common Thread to Success The New England Patriots have enjoyed unparalleled success during the past two decades and have reached the last three Super Bowls under coach Bill Belichick. And four of the past five, winning six in the past 18 years. And a common thread that links part of […]
Are we all tired from staying up to all hours of the night watching the Super Bowl and all the related aftermath hoopla? Well, we have the perfect cure for that. A quick workout to start the day and week off right. Start off with the basics of pushups, sit-ups, and crunches, then to the […]
Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can without running. Going to try to make it a little different by heading out in one direction for an hour by going as fast as you […]
Saturday morning and heading back to the gym for a shoulder and back workout. Use climbing ropes if they are available. Followed by a four-mile run in less than 32 minutes. Log your numbers down in the workout notebook UBRR Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 […]
Friday means that it is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push. And then finish the workout with a five-mile run. Mark your progress down in your workout log book and stretch well after the session. UBRR Training: Continue to […]
Back to the gym on Thursday morning for a Chest and Triceps workout before heading out for a 4-mile run. Look to better the standard of 32 minutes. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. UBRR Training: More Preparation for the UBRR: […]
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, 90-minute minimum. 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 stay hydrated. Training: More Preparation for the UBRR: 3 […]
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 Special Operations. These muscles all help in […]
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 […]
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