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Friday morning at the gym means that it is Leg Day our favorite day of the week. Start off with some Squats – front, dumbbell goblet, and barbell. After the weighted sled push, and some lunges mixed in there as well, we’ll finish off with a 4-mile run. The leg training is very important as […]
Back to the gym on Thursday morning 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. The weather in the Northeast is currently in the mid-to-high-90s with the heat index of about 105, so, ensure that you are taking the proper precautions […]
About a year ago, we wrote a piece about preparing our candidates for Selection and in regards to the Physical Fitness test, training for the UBRR (Upper Body Round Robin) rather than the old, outdated 3-Event Physical Fitness test. We had received several questions from potential candidates asking,“Why do use the Upper Body Round Robin […]
Happy Hump Day, it is back and shoulders day at the gym. Then a 5-miler rucksack march. Ensure that your second pair of boots are well broken in and wear them today. Remember to stay hydrated while on the march, especially so now that there is a heatwave blanketing the East Coast and mark your […]
There are times in Special Operations where you just have to stand back and say WTF just happened. And it seems to crazy that it can’t possibly be true…but it is and then you just have to laugh. He’s a funny rucking story for you guys this morning. Many years ago, while our Special Forces […]
Tuesday is Leg Day at the gym, our favorite (sometimes), but we’ll begin with pull-ups. The squats and lunges build up the strength in your lower body for carrying a rucksack, which is the bread and butter of SOF. Then a four-mile run in under 32 minutes. UBRR Training: Continue to prep for the UBRR […]
When troops want to put themselves to the test and become members of the Special Operations Forces community, the Selection courses are frequently a source of treading in unknown waters. You’ll be asked to conduct exercises that may seem alien or unknown and you’ll frequently be in the dark until the last possible moment. That […]
Some good pretest 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 […]
Sunday Morning Ruck March. Rucking is on the agenda for today after a quick warmup 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, despite the bitter cold weather. And ensure that you have at least two pairs of boots […]
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 UBRR Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead Lift 3 x 10 Wide Grip Pull-ups 3 x 10 Seated Rows 3 […]
It’s Friday, which means our favorite, Leg Day at the gym this morning. Let’s get the weekend started off right with some squats and deadlifts. Mix in some lunges and the Weighted Sled Push and capped off with a 4-mile run. Stretch well and ensure you stay hydrated. Finish with a 4-mile run in 32 […]
Back to the gym on Thursday morning 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. UBRR Training: More Preparation for the UBRR: 3 x 12 Bench Press […]
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