Tuesday is our 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 […]
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 […]
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 […]
The somewhat forgotten conflict in Ukraine hasn’t gone away and in fact, may be heating up again. With the United States announcing that they are moving away from the counter-terror focus to the older style of conventional conflict with large adversaries such as Russia and China, brings recent developments in Ukraine into larger focus. Back […]
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 […]
Trying to trace America’s special operations units back to their roots can be a daunting task, in part because of how we perceive the missions these elite war-fighters carry out. Unconventional warfare may sound like a term describing a manner of fighting that lies outside the traditional methodology employed by the United States military, but […]
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. […]
Opinion: The recent comments by the commander of United States troops in the Africa Command (AFRICOM), MG Marcus Hicks are very sobering yet not really surprising. “I would tell you at this time, we are not winning,” Hicks said last week during interviews with Voice of America. The general’s comments came during the large military […]
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 using perfect form when doing your exercises. The cadre members at Selection are meticulous at grading form, especially with pushups. The time to get it right […]
The United States is turning up the heat on al-Qaeda and Hamza bin Laden, the son of Osama bin Laden who along with his son Khaled was killed by US Navy SEALs in 2011. The U.S. is offering $1 million dollars under the “Rewards for Justice” program for information leading to the arrest of the […]
We’re going to do a smoker this morning of pushups, sit-ups, and/or 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. […]
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