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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 keep track of your workouts and especially your times on the runs and rucks. You should notice a marked improvement as we progress. Ensure you stay hydrated as […]
Here at SpecialOperations.com, we try to give our younger readers who desire to be members of the Special Operations brotherhood the tools to be able to navigate the rigors of the Selection courses and then follow on with their qualification courses. In our articles, we tell our prospective candidates to do everything the right way […]
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 […]
Today we remember one of our most famous Special Operations warriors. Randy Shughart would have been 60 years old today. Shughart and Gary Gordon, both Delta Force operators and snipers died in Mogadishu, Somalia in October 1993 after being inserted alone into a crash site for a Blackhawk helicopter which had been shot down while […]
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. Have you been breaking in the second pair of boots for the ruck march from yesterday? It needs to be done and will […]
Best way to start our Sunday before the sun comes up is our Sunday Ruck March. Grab your training partner (for me my 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 habit that will […]
Back in the gym this morning for some shoulders and back training before heading out for a run. We’ll break up the routine next week with some more speed interval running, that will help in building up your short area quickness and speed. And we’ll do some swimming which is also very important. Training: More Preparation […]
Friday is always a good day for Leg Day at the gym, we’ll go for the lighter weight in the squats but higher reps help with endurance. Weighted sled push builds up some explosion and strength. The leg work will bode well for you in Selection and in SOF units in your future if you […]
All the workout can be done outside this morning, no gym time today. We are going to max out on pushups, 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 […]
Our previous articles in the last week or so have centered upon getting back to the basics of land navigation. It is imperative that all of these skills and they are the basics of finding your way in the field, become second nature to all of the candidates who aspire to be in the Special […]
Shoulder work in the gym is the order of the day along with some speed work. The sprints will help with your overall cardio fitness, build explosion in your legs 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 […]
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