Preparing for Selection

Back to the gym this morning and start with a Chest and Triceps workout today before a 5-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 […]

I’ve been getting a lot of questions lately again about passing the selection course and many of them have to do carrying a rucksack and many of the candidates are worrying about being able to tote the pain pill to the standards in the course. The first piece of advice I’ll give is to step […]

Time to head over to the gym for some shoulder and back work. As we mention in a post shortly, these shoulder workouts help in rucking and once in Selection. Be sure to log the progress down in your workout log book. And because Wednesday is rucking day, get the rucksack with 45-pound minimum weight ready […]

An ugly day outdoors if you live on the East Coast, so a good way to begin Tuesday is head to the gym for Leg Day. Begin with pull-ups and towel pullups for those who don’t have access to climbing ropes. Then squats, lunges and the sled followed by a three-mile run Training: Continue to […]

Let’s start off Monday and the week with a good workout. 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 again. Remember to stay hydrated and mark your progress in your workout log book. Training: More […]

It is time for our Sunday morning Rucksack march. Do a quick warm up of pushups and sit-ups before heading out. Head out over varied terrain and go as fast as you can without running. It will help work off all the food from those graduation parties this weekend. Stretch well both before and after […]

Back in the gym this Saturday morning for a Shoulder and Back workout. Towel pullups if you have no access to ropes or climbing ropes if they are available. Followed by a four-mile run. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat Pull downs, rear […]

In the first segment of SpecialOperations.com interview with Brian Decker, we talked about the problem with the Special Forces Qualification Course (SFQC) and the issues that arose from the Special Forces Selection and Assessment Course (SFAS). Brian Decker (‘the smartest guy in Training Group”) was tasked to fix the issues and get the Selection course […]

Friday morning gym day and what better way to prepare for graduation weekend than to kick it off with Leg Day. Starting with Squats – front, dumbbell goblet, and barbell, then some lunges and after the weighted sled push. And we’ll finish the workout off with a five-mile run Training: Continue to prep for the […]

The Special Forces Qualification Course (SFQC) was in a bit of a crisis mode back in 2011. Candidates were failing at about a 50 percent rate which isn’t necessarily a bad thing but the reasons why they were failing was a big concern with the powers in the Special Warfare Center (SWC). The issue was […]

Chest and Triceps workout at the gym today before a 5-mile ruck march with 45-pounds minimum. 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 3 x 10 […]

The task of the Special Forces Assessment and Selection (SFAS) course is identifying the candidates who are suitable for Special Forces training. And two of the primary functions of Special Forces are UW (Unconventional Warfare) and FID (Foreign Internal Defense). It is important the schools don’t lose sight of that fact as SF and SOF […]