Navy SEAL

Time for our Sunday morning ruck march. Do a quick warmup of pushups and sit-ups before heading out. Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. Today would a great time to wear your second pair of boots for the Selection Course. Don’t wait […]

We’ll start the weekend and Saturday off right. It is time to go back to the gym for some shoulders and back work. Followed by a four-mile run. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead Lift 3 […]

It is Friday, so yes, you know it also means Leg Day at the gym. Begin with some Squats – front, dumbbell goblet, and barbell. This builds up the strength in your legs that will help propel the rucksack. Then some lunges and after the weighted sled push or an alternative if your gym doesn’t […]

Turkey is not happy that the US has continued to support and arm Syrian Kurdish fighters, and their foreign ministry has summoned the top US diplomat in the country to voice its “discomfort” over the situation. Turkey’s state-run media, the Anadolu news agency quoting government sources, said that US Embassy Charge d’Affaires Phillip Kosnett was […]

Turkey is not happy that the US has continued to support and arm Syrian Kurdish fighters, and their foreign ministry has summoned the top US diplomat in the country to voice its “discomfort” over the situation. Turkey’s state-run media, the Anadolu news agency quoting government sources, said that US Embassy Charge d’Affaires Phillip Kosnett was […]

We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength. Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log […]

Op-Ed: This weekend I had two very interesting conversations with two brothers who served with me in the Special Forces Regiment and specifically in the 7th Special Forces Group. Both suffered catastrophic injuries and now confined to wheelchairs. And after speaking with both of them, it became clear, that although we in the Regiment and […]

Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots. Aim to go as fast as you can in each event. Get used to swimming with fatigues and boots. It is much […]

Tuesday is our favorite Leg Day at the gym, but we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF. Then a four-mile run in 32 minutes or less which is the […]

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, the standard is […]

It is time for our Sunday morning ruck march. We’ll do a six-mile course today over varied terrain, aim for a time better than the standard of 90 minutes. Do a quick warmup of pushups and sit-ups before heading out. Stretch well both before and after the ruck march. Remember to drink plenty of water […]

Back to the gym on Saturday for some shoulders and back work. The towel pull-ups are for those who don’t have access to climbing ropes. We’ll finish off today by running some speed (sprints) work for cardio. I don’t believe it is supposed to warm out above single digits today, normal work out time was […]