Category: Preparing for Selection

We’ll kick off things today with our Sunday morning rucksack march. A warm up of pushups and planks followed by a fast paced 5-mile ruck march with a 45-pound minimum to start the day right. The ability to carry a rucksack is of paramount importance in Special Operations. Remember to stay hydrated throughout the ruck […]

Shoulder and back exercise this morning in the gym before a 4-mile run to top things off. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing. Mark down your progress in your workout log book and remember to stretch well […]

Friday is Leg Day at the gym which happens to be my favorite day of the week. The weighted Sled push and the squats help build up power and speed. The lighter weight dumbbell squats will also build up endurance. And a 3-mile run to finish the workout. Aim for a better time than the […]

Thursday is another UBRR training day followed by a 4-mile rucksack march. Are you keeping a log of your times on your runs and rucks? You should mark down in your log book, your workouts and especially your times on the runs and rucks. You should notice a marked improvement as we progress. Ensure you […]

Wednesday is Shoulder Day in the gym along with some speed work. The sprints here will help with your overall cardio fitness, build some explosion, and will serve you well with your endurance. It is also a functional part of your job in Special Operations. There will be plenty of times where you’ll have to […]

We’ll continue to prep for the UBRR. Tuesday is Leg Day at the gym. We’ll begin with pull-ups, the hit the legs with squats, the sled push, and some other exercises. We’ll finish things off with a three-mile run at a good pace, faster than the standard. Focus on strict form during the squats, you […]

I spent the better part of Saturday afternoon on the phone with one of oldest and dearest of friends. My buddy Wade Chapple is a retired Chief Warrant Officer CW4 from 7th SFG(A). He’s also one the funniest guys you’d ever meet and an absolute character. We spent the entire time remembering the good, funny […]

We’ll start our Monday doing a mini-UBRR with Pushups, sit-ups, and crunches, with V-ups and dips. Then we’ll focus on some speed work with the shuttle runs rather than a longer duration. After the rucksack march from yesterday, are your feet bothering you? They should be starting to toughen up and giving you less and […]

The best way to start our Sunday before the sun comes up is our Sunday Ruck March. Grab your training partner (in my case a bulldog) and hit the trail. A little warm up and a good long rucksack march. As always be sure to stay hydrated during the ruck march. It should be a […]

Back in the gym this morning for some shoulders and back training before heading out for a 4-mile run. We’ll break up the routine next week with some more speed interval running, that will help to build up your short area quickness and speed. And we’ll do some swimming which is also very important. Training: […]

Friday is always a good day to for Leg Day at the gym, the lighter weight in the squats but higher reps help with endurance. Weighted sled push builds up some explosion. The leg work will bode well for you in Selection and in SOF units in the future. Continue to prep for the UBRR. […]

All the workout can be done outside this morning. We are going to max out on push-ups, sit-ups, and crunches today before we head back out on the rucking trails. There is no time limit on any of the exercises, obviously, the goal is to get them done as quickly as you can. Stretch well […]