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Wednesday is Hump Day of the week, so we’ll head to the gym for a back and shoulders workout and then head out for a 5-mile ruck march. Remember to stay hydrated while on the march and mark your progress in the workout log book. UBRR Training: More Preparation for the UBRR: 3 x 12 […]
Tuesday morning is time to go back to the gym to work on pull-ups and rope climbing preparation as well as Leg Day. Go heavier with the sled push to build up explosion which will definitely help with the rucksack marches. If you don’t have access to climbing ropes, (which my gym doesn’t) then do […]
Happy Monday, we’ll do a small prep for the UBRR (Upper Body Round Round) by doing a pre-test on the Pushups, Sit-ups, Crunches, and V-Ups just once. Go thru the entire cycle and then do it again and see where your fitness level is. Ensure your form is very strict with the push-ups as that […]
According to Syrian Democratic Forces (SDF), a number of jihadis involved in the killing of four Americans in Syria in January have been captured. On January 16, a suicide bomber detonated in an urban restaurant in the Syrian city of Manbij, where the Americans were attending a meeting with local dignitaries. The blast killed Chief […]
We’ll kick off things today with our Sunday morning rucksack march. A warmup of pushups and planks followed by a fast-paced 5-mile ruck march with a 45-pound minimum to start the day right. The ability to carry a rucksack is of paramount importance in Special Operations. Remember to stay hydrated throughout the ruck and to […]
Shoulder and back exercises this morning in the gym before a run to top things off. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing. Be sure to mark down your progress in your workout log book and remember […]
The on-going court-martial of U.S. Navy SEAL Special Warfare Operator Chief Edward “Eddie” Gallagher for killing an unarmed, wounded prisoner has taken a turn into uncharted waters. Gallagher, a very decorated SEAL with multiple deployments under his belt, is charged with stabbing to death a wounded prisoner from the Islamic State and then filming a […]
Friday is Leg Day at the gym which should become your favorite day of the week. The weighted Sled push and the squats help to build up power and speed. The lighter weight dumbbell squats will also build up endurance. A 3-mile run to finish the workout. Aim for a better time than the standard […]
Last week, elite sniper teams from all over the world met at the U.S. Army John F. Kennedy Special Warfare Center on Fort Bragg, North Carolina to compete in a series of events aimed at assessing tactical skills ranging from long-distance weapons accuracy to reconnaissance. Teams from the U.S. Special Operations Command took the top […]
Thursday is another UBRR training day followed by a 4-mile rucksack march. Are you keeping a log of your times on your runs and rucks? You should mark down your workouts and especially your times on those runs and rucks. You should notice a marked improvement as we progress. Ensure you stay hydrated as well […]
Two sniper teams from the U.S. Army Special Operations Command (USASOC) took home the top honors in the 10th Annual USASOC International Sniper Competition. This year’s event had 21 teams from allied countries around the world, shooting, moving and communicating thru a series of intense events that were intended to simulate combat as closely as […]
Wednesday is Shoulder Day in the gym along with some speed work. The sprints here will help with your overall cardio fitness, build some explosion, and will serve you well with your endurance. It is also a functional part of your job in Special Operations. There will be plenty of times where you’ll have to […]
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