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Happy Hump Day, it is back and shoulders day at the gym. Then a 5-mile rucksack march. Ensure that your second pair of boots are well broken in. Remember to stay hydrated while on the march, especially so in the cold weather, you’ll not want to drink but get in the habit, and mark your […]
Tuesday is Leg Day at the gym, our favorite, but we’ll begin with pull-ups and towel pull-ups for those who don’t have access to ropes for climbing. 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 […]
Happy New Year, but in our Selection preparation, a good rule to follow is “No Days Off”, Okay, I’m stealing that from Bill Belichick, but it is apt. So, if your head is feeling a bit fuzzy after welcoming in the New Year, we have the perfect cure. Some good pretest work for the Upper […]
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 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 Dumbbell Side Raises 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 Front, Goblet, Dumbbell, and Rear squats. Mix in some lunges and the Weighted Sled Push and capped off with a 4-mile run. Stretch well and ensure you stay hydrated. If you’re in the […]
We’ve been going over some of the basics that candidates should know before taking on the Selection Course, and with a lot of prospective Special Operations guys coming into the pipeline via the 18X program for Special Forces, most don’t have any experience in Land Navigation. So, many of the questions we get are centered […]
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. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 […]
Wednesday is Hump Day of the week, so we’ll head to the gym for a back and shoulders workout and then head out for a 5-mile ruck march. Remember to stay hydrated while on the march and mark your progress in the workout log book. Training: More Preparation for the UBRR: 3 x 12 Lat […]
We’ve been going back over some of the basics in recent weeks as the winter months means an entirely new batch of Selection classes and candidates. And many of the new candidates have questions, just like the last group of prospective Special Operations troops did and we’ll do our best to answer every one of […]
Tuesday morning is time to go back to the gym to work on pull-ups and rope climbing preparation as well as Leg Day. Go heavier with the sled push to build up explosion which will definitely help with the rucksack marches. If you don’t have access to climbing ropes, (which my gym doesn’t) then do […]
Merry Christmas, we’ll do a small prep for the UBRR (Upper Body Round Round) by doing a pre-test on the Pushups, Sit-ups, Crunches, and V-Ups two times and then go open our presents. Go thru the entire cycle and then do it again and see where your fitness level is. How are your feet feeling […]
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