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A little warm-up and a good long Sunday morning rucksack march. Go as fast as you can without running. Go over varied terrain and learn to use the downslope of the hills to make time. As always be sure to stay hydrated during the march. It should be a habit that will carry over to […]
Back in the gym this morning before heading out for a 3-mile run in 24 minutes or less. We’ll break up the routine next week with some speed interval running, that will help to build up your short area quickness and speed. But for today it is back, shoulders and a run. Training: More Preparation […]
This week, we’ve hit on a variety of subjects in regards to the basics of Land Navigation, what we call the 101 level of topics. It is the absolute best place to start. Practice the basics and become so well versed in it until you can teach the class in them. It is always preferable […]
Continue to prep for the UBRR. Friday is a Leg Day and we’ll work them out good today in the gym. We are going to break up the 3-mile run into one-mile segments. Take only a minute’s rest in between runs and then do the best you can. Make note of your times in the […]
In helping candidates prepare for Selection, we’re going back to the basics and hitting on and revisiting all of the topics that generally give candidates the most issues. The three biggest issues that stop candidates from being selected, and are foremost on their minds (judging from the emails we get) are Physical fitness preparation, rucking […]
Continue to prep for the UBRR and focus on some speed work today with the runs. Speed work will help with your endurance and explosion. Work on using perfect form when doing your exercises. The cadre at Selection are meticulous at grading form. The time to get it right is now. Then the graded test […]
Yesterday we looked at getting back to the very basics of Land Navigation and some of the terms and skills that candidates in the Special Operations Selection courses will have to know. Today, we’ll take an in-depth look at a few of those skills which will help you get started in your prep for Selection. […]
We’re going to do a smoker this morning of pushups, sit-ups, and crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there isn’t a time limit but to build up your endurance. […]
Tuesday is a leg day at the gym. These exercises build strength and explosion in your lower body and you’ll need both in Selection. These will also help your times with both running and carrying a rucksack. We’re going to go for heavier squats today with fewer reps, at other times we’ll go lighter and […]
Have you ever wondered if you could pass the Selection and Assessment course standards for our World War II predecessors in the British Special Operations Executive? The SOE was the forerunner to the United States’ Office of Strategic Services (OSS) and it was that the Central Intelligence Agency and the U.S. Army Special Forces was […]
After the rucksack march of Sunday, we go back to the gym with some prep for the Upper Body Round Robin (UBRR) followed by a 3-mile run. Set the pace for as fast you can and try to better the standard and the time of your last run. When doing the pushups, don’t worry about […]
Time for our Sunday morning rucksack march, we’ll warm up with quick exercises and a stretch and then hit the trail for a 5-mile march over varied or uneven terrain. Make sure that ruck fits correctly and the same for your boots and socks. You can reference some of our earlier pieces for any information […]
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