We’ll start the weekend and Saturday off right. It is time to go back to the gym for some shoulders and back work. Followed by a four-mile run. Log your numbers down in the workout notebook UBRR Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead Lift […]
It is Friday, so yes, you know it also means Leg Day at the gym. Begin with some Squats – front, and barbell. This builds up the strength in your legs that will help propel the rucksack. Then some lunges and after the weighted sled push or an alternative if your gym doesn’t have one. […]
Getting prepared to pass Selection into Special Operations is a long, and difficult process. As the summer months begin to slowly morph into fall, many of the prospective candidates will begin their preparation in earnest to tackle the course. For many of the candidates, the two biggest elephants in the room revolve around carrying a […]
We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log […]
Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots. Aim to go as fast as you can at each event. Get used to swimming with fatigues and boots. It is much […]
Tuesday is our favorite Leg Day at the gym, but we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF. Then a four-mile run in 32 minutes or less which is the […]
Some good pretest work for 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, the standard is […]
It is time for our Sunday morning ruck march. We’ll do a six-mile course today over varied terrain, aim for a time better than the standard of 90 minutes. Do a quick warmup of pushups and sit-ups before heading out. Stretch well both before and after the ruck march. Remember to drink plenty of water […]
Back to the gym on Saturday for some shoulders and back work. The towel pull-ups are for those who don’t have access to climbing ropes. We’ll finish off today by running some speed (sprints) work for cardio. Ensure you stay hydrated and drink plenty of water, stay in the habit. Log your numbers down in […]
Friday morning at the gym means that it is Leg Day our favorite day of the week. Start off with some Squats – front, dumbbell goblet, and barbell. After the weighted sled push, and some lunges mixed in there as well, we’ll finish off with a 4-mile run. The leg training is very important as […]
For the current crop of aspiring Special Operations Forces candidates that want to be part of the legacy of the different units under the SOCOM umbrella, being part of the command comes with not only great sacrifice but a great responsibility as well. The special operators have to sacrifice much of themselves in training to […]
Back to the gym on Thursday morning for a Chest and triceps workout to include some pushups, sit-ups, and kip ups. Then a 5-mile ruck march with 45-pounds minimum. The weather in the Northeast is currently in the mid-to-high-90s with the heat index of about 105, so, ensure that you are taking the proper precautions […]
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