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Friday is Leg Day at the gym. Start off with our favorite, Squats – (Front, Dumbbell Goblet, and Barbell), then Lunges and the Weighted Sled Push. Follow it all up with a five-mile run. Mark your progress down in your workout log book and stretch well after the session. Remember…keep hydrating, even in the rain. […]
Back to the gym this morning for a Chest and Triceps workout before heading out for a 4-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x 10 Dumbbell Flies […]
Wednesday is a light Shoulders and Back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a rucksack march, and a swim in fatigues and boots. These are three things that you’ll have to be able to do well to pass Selection. If your plans […]
Whenever there is an issue or tragedy in America, the social media mavens of the U.S. read an article or two (if that) and become instant experts on the topic. The latest issue of that is the shooting in the school in Florida where 17 people tragically lost their lives to a deranged gunman, who […]
A quick workout to start the Monday morning and week off right. Start off with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups and dips before a 5-mile run in a mini UBRR test. Remember to stay hydrated and mark your progress in your workout log book. So how […]
Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out for a 12-miler. Head out over varied terrain and try to go as fast as you can without running. Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. After we […]
Saturday morning and heading back to the gym for a shoulder and back workout. Towel pull-ups if you have no access to ropes or climb 20-25 ft. ropes if they are available. Followed by a four-mile run. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat […]
Friday is the end of the week for some and our Leg Day at the gym. Start with Squats – (front, dumbbell goblet, and barbell), then some Lunges and the Weighted Sled Push. Follow it all up with a five-mile run. Mark your progress down in your workout log book and stretch well after the […]
As always during the winter months, we get a lot of questions about Selection once the cold weather classes begin. And as per usual, the majority of questions pertain to rucking, land navigation (the Hoffman “Dagobah System”) and general preparedness. So, to answer the questions, the best way to answer is to actually go out […]
Back to the gym this Thursday morning for a Chest (Flat, incline bench, Flies, pushups) and Triceps (Cable pushdowns, dips) workout today at the gym before heading out for a 4-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. Training: More Preparation […]
Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim in fatigues and boots. If you can do all three of these things well, you will have the inside track for most of the selection courses. Training: More Preparation […]
When we talk about preparing for Selection, we generally look at how we are preparing physically. We preach exercises, and of course, running and rucksack marching as the way to prepare our bodies for the rigors of the Selection courses and then life in the Special Operations community. But in reality, that is just part […]
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