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Happy Hump Day, it is back and shoulders day at the gym. Then a 5-miler rucksack march. Ensure that your second pair of boots are well broken in and wear them today. Remember to stay hydrated while on the march, especially so now that there is a heatwave blanketing the East Coast and mark your […]
Tuesday is Leg Day at the gym, our favorite (sometimes), but we’ll begin with pull-ups. The squats and lunges build up the strength in your lower body for carrying a rucksack, which is the bread and butter of SOF. Then a four-mile run in under 32 minutes. UBRR Training: Continue to prep for the UBRR […]
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 as fast as […]
Sunday Morning Ruck March. Rucking is on the agenda for today after a quick warmup of pushups and sit-ups. Stretch well both before and after the ruck march. Remember to drink plenty of water and stay hydrated out there, despite the bitter cold weather. And ensure that you have at least two pairs of boots […]
Saturday morning work in the gym hitting your shoulders and back. Followed by a 4-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 3 x 10 Wide Grip Pull-ups 3 x 10 Seated Rows 3 […]
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 two times. 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 […]
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. Mark down your progress in your workout log book and remember to stretch well […]
Friday is Leg Day at the gym which should become your favorite day of the week. The weighted Sled push and the squats help 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 which is […]
Opinion: I can’t tell you how many times I’ve heard people say to me or comment in my presence about what they “think” it takes to become a Navy SEAL or Green Beret. Most often, these people are unaware of my profession and it is always with a sense of amusement that I hear their […]
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 the runs and rucks. You should notice a marked improvement as we progress. Ensure you stay hydrated as well […]
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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