Continue to prep for the UBRR and focus on some speed work today with some shorter runs for time. Speed work will help with your endurance and explosion. Work on the perfect form when doing your exercises. The cadre at Selection are meticulous at grading form, especially with pushups. The time to get it right […]
We live in a techno-centric age. Everything is at our fingertips. We have cell phones that can navigate our roads from point A-to-point B. Our phones also have GPS grid coordinates at the quick typing of an app, that can pinpoint your exact location. But what happens in the event of an emergency and you […]
AFRICOM, the United States’ command in Africa, has disputed claims that Special Operations soldiers killed any civilian during a raid conducted in August. The PAO office for the command released a statement on Wednesday, which was the first public statement concerning the allegations that first surfaced in the Daily Beast. AFRICOM’s two-paragraph statement referred 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. […]
Members of the NFL’s Carolina Panthers got a first-hand look at some of the training that Army Special Operations Forces go thru and got to experience some of it on a Tuesday visit to Ft. Bragg. The Panthers players got to try a virtual reality parachute jump trainer, fire M-4 weapons during at a battlefield […]
Back to the gym today, with our Wednesday work out and then practice our shuttle run to build up some explosion and lateral quickness. Try to limit the time between sets to 30 seconds or less Training: More Preparation for the UBRR: 3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible) 3 […]
Many of the training pieces that deal with either the Selection course or the SFQC (Special Forces Qualification Course) we write from a perspective of one of the cadre members, which I was for a time during the early days of Selection. Passing Selection and the SFQC was/is no easy task and many of the […]
US Air Force pilot Lt. James Fleming, assigned to the 20th Special Operations Squadron in Vietnam was awarded the Medal of Honor for risking his life and his aircraft above and beyond the call of duty to rescue the lives of seven Green Berets on November 26, 1968. The seven-man Green Beret unit was conducting […]
After doing the lion’s share of the fighting in capturing the Syrian city of Raqqa, the Kurds are getting bad news. President Trump announced that the US will no longer be arming the Syrian Kurds in a phone call to the Turkish President. That move is another blow for the Kurdish people who have been […]
Today we’re going to see where our fitness level is 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. Pushups: (1min) 40 minimum +2 points for each additional rep. Sit-ups: (1min) 40 Minimum […]
Sunday morning rucksack march. However, as we pointed out in yesterday’s post, with the UBRR (Upper Body Round Robin) Test on Monday, we’re scaling back our workouts this weekend. Just a light stretch and a very short ruck march to get the kinks out. UBRR Training: Warm up Stretch well and hydrate 3-mile Rucksack march […]
With an Upper Body Round Robin (UBRR) Test on Monday, we’ll scale back the work over the weekend with just some stretching and a short run. Stay hydrated, stretched out and be prepared to be tested for Monday’s test to see where you’ll fitness level is. Training: Stretch well before the run 2-mile run Stretch […]
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