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Shoulders and back training 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. Almost all Special Operations training is based on one of these events. If you can do all three well, you will be in good […]
Tuesday is one of our Leg Days at the gym followed by a 4-mile run. Begin with pull-ups then Deadlifts before moving on to squats, lunges and the sled followed by a four-mile run Training: Continue to prep for the UBRR 3 x Pullups 10 reps 3 x 10 Deadlifts 3 x Front Squat 20-15-12 […]
Monday morning means our weekly mini-UBRR test to judge where our fitness level is at. Start off with pushups, sit-ups, and crunches, then to the bar for V-ups, Pull-ups, and dips before a 5-mile run. Remember to stay hydrated and mark your progress in your workout log book. Training: More preparation for the UBRR 1 […]
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. Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. With hot, sticky temps in […]
Let’s kick off this Saturday morning right and head back to the gym for a shoulder and back workout. Pulldowns, pullups and some shoulder work followed by a four-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 […]
Friday is Leg Day at the gym. Start off with our favorite, Squats – (Front, Dumbbell Goblet, and Barbell), then Lunges and the Weighted Sled Push. Follow it all up with a five-mile run. Mark your progress down in your workout log book and stretch well after the session. Remember….keep hydrating, even in the rain. […]
Back to the gym this morning for a Chest and Triceps workout 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. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x 10 Dumbbell Flies […]
In our recent (6-24) post in the PT Program, we wrote that it was time for the next 12-mile rucksack march. And of course, like the old warhorse that runs to the sound of the gunfire, it seemed like a great idea at the time to do another dozen miles under the pain pill to […]
Wednesday is a light Shoulders and Back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a rucksack march, and a swim with fatigues and boots. These are three things that you’ll have to be able to do well to pass Selection. If your plans […]
Tuesday means it is Leg Day at the gym followed by a 4-mile run. Start off with pull-ups, then squats, lunges and the Sled push/Fireman’s carry followed by a four-mile run. Remember to stretch well and hydrate well during and after your workout. Training: Continue to prep for the UBRR 3 x Pullups 10 reps […]
A quick workout to start the Monday morning and week off right. Start off with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups and dips before a 5-mile run in a mini UBRR test. Remember to stay hydrated and mark your progress in your workout log book. So how […]
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. Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. It is supposed to be […]
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