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Friday means that it is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push. And then finish the workout with a five-mile run. Mark your progress down in your workout log book and stretch well after the session. UBRR Training: Continue to […]
Like most Special Forces guys, especially of my generation, I can’t get enough of OSS (Office of Strategic Services) from World War II. OSS was the “Greatest Generation” version of both CIA and the U.S. Army Special Forces (Green Berets) as both sprang forth from the extraordinary organization that General William “Wild Bill” Donovan built […]
Back to the gym on Thursday morning for a Chest and Triceps workout before heading out for a 4-mile run. Look to better the standard of 32 minutes. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. UBRR Training: More Preparation for the UBRR: […]
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, 90-minute minimum. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and stay hydrated. Training: More Preparation for the UBRR: 3 […]
In the 1960s, Che Guevara was an iconic figure, especially among those who thought that the young revolutionary was hip, chic and achieved almost rock star status. He was young, handsome and very well educated. In fact, Che is now probably more popular in the country responsible for his death, Bolivia, by people who have […]
Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled push followed by a four-mile run in under 32 minutes. These exercises will build up leg power, strength, and endurance that will serve you well in SOF. These muscles all help in carrying […]
As we frequently do here at SpecialOperations.com, we post pieces on what ma Special Operationsny times are based on our messages or messages on Twitter. And this week I’ve gotten a few messages and questions concerning rucking. And when it comes to rucking, we get about 50/50 with our messages and/or questions regarding that or […]
A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection. After the exercises, a three-mile run as fast as […]
It is time for our Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can without running. The standard is 120 minutes, maximum. Your goal should be to come in much quicker. Stretch well both before […]
Back in the gym this Saturday morning for a shoulder and back workout. Pull-ups, Deadlifts, Side Raises, and Shoulder Presses. Followed by a four-mile run in 32 minutes or less. Log your numbers down in the workout notebook and stretch well. UBRR Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 […]
The Green Beret community lost a legend this week as Sidney Shachnow, who survived a concentration camp for three years starting when he was just seven years old. He served in a variety of Special Forces units and a few conventional billets and eventually retired as a Major General. He retired in Southern Pines, NC […]
It is Friday so that must mean that it is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push. If your gym doesn’t have a sled, you can substitute a Fireman’s carry. And then finish the workout with a five-mile run. Mark […]
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