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Have you ever wondered if you could pass the Selection and Assessment course standards for our World War II predecessors in the British Special Operations Executive? The SOE was the forerunner to the United States’ Office of Strategic Services (OSS) and it was that the Central Intelligence Agency and the U.S. Army Special Forces was […]
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 […]
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 any information […]
Special Operations Forces Selection PT Preparation Week 1, Day 7 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. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 […]
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 […]
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. […]
Continue to prep for the UBRR and focus on some speed work today with some short runs for time. Speed work will help with your endurance and explosion. Work on conducting the workout with perfect form when doing your exercises. The cadre at Selection are meticulous at grading form, especially with pushups. The time to […]
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. […]
Back to the gym today, with our Monday work out and then practice our shuttle run to build up some explosion and lateral quickness in your legs. Try to limit the time between sets to 30 seconds or less Training: More Preparation for the UBRR: 3 x 12 Flat Bench Presses 3 x 12 Incline Dumbbell […]
How did everyone do on their UBRR Test from yesterday? If you passed but have some weak points, you now know what needs to be worked on. If you failed any portion of it, then you still have a lot of work to do. And know exactly what needs to get worked on. What we’re […]
Today we’re going to see where our fitness level is at by using a test using the new Special Operations Upper Body Round Robin (UBRR) Fitness Test. It measures functional fitness for the Special Operators much better than the traditional PT test. This will mark the end of our 17-week Preparation PT Program. Judge where […]
After nearly two decades of war, our U.S. Special Operations Forces are still at the tip of the spear, leading the fight in Afghanistan, Syria, Iraq, and countless other places every day. And yet, despite this, young people still flock to each of the service’s Special Operations units to attempt a Selection course to get […]
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