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We get a lot of questions in relating to passing the Selection courses for our Special Operations Forces. Most of them center around the physical aspects of the training and probably 90 percent involve either carrying a rucksack or land navigation, while also carrying a rucksack. That’s why we have put together so many columns […]
Happy Hump Day, it is back and shoulders day at the gym. Lat Pull Downs, Deadlifts, Dumbbell side raises and some shrugs. Then a 5-mile ruck sack 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 Pull […]
We hope everyone enjoyed their Labor Day holiday. Tuesday is Leg Day but we’ll begin with pull-ups and towel pull-ups for those who don’t have access to ropes for climbing. Then we’ll do some shuttle runs and sprints to work on our cardio to break things up a bit this week. The sprints and shuttle […]
Happy Labor Day, but in our Selection preparation, a good rule to follow is “No Days Off”, Okay, I’m stealing that from my favorite NFL coach but it is apt. 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 […]
Sunday Morning Ruck March. Rucking is on the agenda for today after a quick warm up of push-ups and sit-ups. Stretch well both before and after the ruck march. Remember to drink plenty of water and stay hydrated out there. And ensure that you have at least two pairs of boots broken in for the […]
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 Pull downs, rear 3 x 10 Barbell Dead Lift 3 x 10 Wide Grip Pull-ups 3 x 10 Dumbbell Side Raises […]
It’s Friday, which means Leg Day [our favorite] at the gym this morning. Let’s get September and our Labor Day 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. […]
Back to the gym on Thursday morning for a Chest and triceps workout to include some push-ups, sit-ups, and kip ups. Then a 5-mile run over varied terrain. 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 x […]
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 […]
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 some explosion and it will definitely help with the rucksack marches. If you don’t have access to climbing ropes, (which my gym doesn’t) then […]
We get email and tweets via social media all the time and most of them are great questions that we get about preparatory training for Special Operations Forces. And we’ll normally answer a private message with one in kind. But at times if there is a really good question, especially one that we get from […]
Happy Monday, we’ll do prep for the UBRR (Upper Body Round Round) by doing a small Pretest on the Pushups, Sit-ups, Crunches, and V-Ups two times. Go thru the entire cycle and then do it again and see where your fitness level is. This will lead to our article later on this morning perfectly. Ensure […]
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