Specialoperations

Training:  Find 1 rep max Back Squat 1 round: 20 x 65% 1 rep max Back Squat – take 2-3 full and relaxing breaths between Back Squats. Keep your back straight, your chest out and squat deep. 4 x 400m Sprints

Yesterday, I squeezed in a very short two-mile ruck to walk my dog. Here, on the east coast, and particularly in D.C., it was a beautiful and warm day. Today, we’ll continue with bodyweight exercises and long distance running. But, we’ll take a break from the pavement, tomorrow, and hit the gym. Training: 50 pullups, […]

Thanks to the guys who made it out this Sunday for the Ruck. I had a great time and appreciate it. Hopefully more and more begin showing up. Here’s what I am going to do, today. Fitness for today, 2/6/2017 is focusing on your ability to tackle mid distance endurance and sustain a difficult effort. […]

  Sounds like you guys want 6AM @ U.S. Capitol – send an email to [email protected], when you’re there. We’ll step off at 6AM  and return at 7AM. We’ll ruck down the Mall past the Washington Monument. It will be cold, but it will be good training. There’s ample parking on a Sunday night on the […]

Summer, Spring, or Winter Selection? If you’re trying to time your arrival to Special Forces Assessment and Selection, I’ll help. Spoiler Alert: Winter or Spring. My neighbor’s tulips are coming out already, and it’s only the beginning of February. By that I mean, the winter selection moving’s forward are not going to be as bad as […]

SOF Selection Fitness preparation program by specialoperations.com for January 3rd, 2017. We’re focusing on longer runs and will make pit stops at the gym to work on strength training. But, the focus will remain on endurance to develop a base before move inside for gym based endurance. Ironically, it might so hot that it’s more […]

Training: Ruck for one hr as fast as you can WITHOUT ruck-running and record your distance.  We’re going start to toying with the idea of finding unique ways and TTPs to improve our rucking stride. Please, Ruck the hour and come here and comment about how it went and how you think you can improve […]

I feel tired after yesterday’s ruck, and I caught some abrasions on my shoulders and traps this morning. Feels good to be back in the swing of things! Training: Work up to 1 rep max Back Squat Then, 1 round 20 x Back Squat @ 65% 1RM (take 2-3 breaths between squat, maintain good form) […]

How I earned my long tab? I don’t think I’ve got a clear answer. I know that if you’re fit and mentally focused – it’s likely you can accomplish the task of making to the other end in these selection processes. There’s less luck involved than other things, but it also comes down to you. […]

Training: Ruck Run 5 miles. Record your time. Work on this effort and work as hard as you can. If possible, try to maintain a 11:00 – 13:30-minute miles pace.  

Wars and battles were fought and won before the cool gloves that can work a smartphone. Special Operators are gear junkies. For that niche product line of tactical gear and clothing, SOF personnel are the ultimate consumers. It’s a kind of fashion for operators. Even the kind of gloves you buy and wear can distinguish […]

SOF Selection PT Prep for January 30th, 2017. Here at specialopations.com, we’ll focus on gym and out of the gym training for general health as a teammate and Selection. The goal is for the sessions to range from 45 minutes to an hour and a half on average. But, the longer movements and rucks will […]