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Happy Thanksgiving, get a good workout in before you enjoy too much food and football. From all of us here, all the best during this holiday season. Continue to prep for the UBRR and focus on some speed work today with the runs. Speed work will help with your endurance and explosion. Work on using perfect […]
We’re going to do a smoker this morning of pushups, sit-ups, and crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there isn’t a time limit but to build up your endurance. […]
The murder case of SSG Logan Melgar of the 3rd Special Forces Group (3rd SFG) is another tough scenario for the SF Group’s soldiers to bear. The unit lost four of its members in a deadly ambush in Niger and then to find out that one of its finer NCOs was murdered in US Embassy […]
Tuesday is a leg day at the gym. These exercises build strength and explosion in your lower body and you’ll need both in Selection. These will also help your times with both running and carrying a rucksack. We’re going to go for heavier squats today with fewer reps, at other times we’ll go lighter and […]
The Army’s Airborne and Special Operations Test Directorate was in North Carolina testing a military freefall parachute for static line operations recently which could mean that Special Operations Forces could soon be using these in a tactical situation. Green Berets from the 1st Special Forces Group (1st SFG) were in Laurinburg, NC recently to help […]
After the rucksack march of Sunday, we go back to the gym with some prep for the Upper Body Round Robin (UBRR) followed by a 3-mile run. Set the pace for as fast you can and try to better the standard and the time of your last run. When doing the pushups, don’t worry about […]
It is time for our Sunday morning rucksack march, we’ll warm up with quick exercises and a stretch and then hit the trail for a 5-mile march over varied or uneven terrain. Make sure that ruck fits correctly and the same for your boots and socks. You can reference some of our earlier pieces for […]
Let’s kick off this Saturday morning right and head back to the gym for a shoulder and back workout. Pull-ups, Rows, Deadlifts, and Shoulder work. Followed by a three-mile run. Be careful out there, there are still some icy spots on the road. Log your numbers down in the workout notebook UBRR Training: More Preparation […]
In a move that is bound to upset the applecart, the first woman has passed Special Forces Assessment and Selection (SFAS) at the Special Warfare Center and School it has been announced. Both the Army Times and the Fayetteville Observer have posted articles stating such and the PAO of USASOC LTC Loren Bymer has posted […]
Friday, that must mean its Leg Day at the gym but instead of a run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today. If you have a sled at your disposal use that, if not carry your training partner in a Fireman’s carry. Some of […]
Opinion: The news wasn’t good for the Israeli Defense Forces earlier this week. One of their elite Special Forces units conducting an intelligence operation in Gaza across the border was compromised. In the ensuing shootout, one senior IDF officer, a Lieutenant Colonel in their Special Forces was killed and another SF operator was “moderately wounded” […]
Back in the gym this morning before heading out for a run. But first today it is a back, and shoulders workout. Go heavy with the pulldowns and keep it under control, slowly pulling the weight up and lowering it back to the rack. Use strict form on the dumbbell raises and presses as well. […]
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