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Friday, that must mean its Leg Day at the gym but instead of a run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today. If you have a sled at your disposal use that, if not carry your training partner in a Fireman’s carry. Some of […]
Back in the gym this morning before heading out for a run. But first today it is a back, and shoulders workout. Go heavy with the pulldowns and keep it under control, slowly pulling the weight up and lowering it back to the rack. Use strict form on the dumbbell raises and presses as well. […]
Continue to prep for the UBRR and focus on some speed work today with some short 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 in grading form, especially with pushups. The time to get it right […]
Last week we posted a story on the OSS (Office of Strategic Services) and how after 73 years they were finally recognized as a group and were honored with a Congressional Gold Medal. OSS was the forerunner to both the Special Operations Command of the military, OSS Jedburgh and Operation Groups were the units that […]
Tuesday is a leg day at the gym. These exercises build strength and explosion in your lower body and you’ll need both in Selection. These will also help your times with both running and carrying a rucksack. We’re going to go for heavier squats today with fewer reps, at other times we’ll go lighter and […]
Back to the gym today, with our Monday 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 Flat Bench Presses 3 x 12 Incline Dumbbell Presses 3 x […]
Today we’re going to see where our fitness level is at 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 […]
The Office of Strategic Services (OSS) was finally recognized by the U.S. Congress when the Congressional Gold Medal Act (S. 2234) was passed by the House of Representatives back in December and the Medal was officially presented on Wednesday. OSS was the World War II predecessor to CIA, the US Special Operations Command and the […]
Hopefully, the storm that is moving up the Northeast passed you by. If your gym is open today it is a Chest and Triceps workout in the gym and then hit the trail for a 4-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout […]
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard (90 minutes), and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and break in your second pair of boots. Training: More […]
“No Days Off.” That should be the mantra of all aspiring Special Operations troops. And we do what we can here to help those young people prepare. We post a daily workout program to help aspiring Special Operations candidates to properly prepare themselves physically for the various Selection courses. Being prepared physically will also carry over […]
Our last week of prep, Tuesday starts with Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled followed by a four-mile run. Leg Day is everyone’s least favorite day, make it your go-to day. Make sure you stretch well afterward and remember to hydrate. Training: […]
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