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It’s Friday, which means Leg Day [our favorite] at the gym this morning. Let’s get September and our Labor Day Weekend started off right with some Front, Goblet, Dumbbell, and Rear squats. Mix in some lunges and the Weighted Sled Push and capped off with a 4-mile run. Stretch well and ensure you stay hydrated. […]
Back to the gym on Thursday morning for a Chest and triceps workout to include some push-ups, sit-ups, and kip ups. Then a 5-mile run over varied terrain. Remember to stay hydrated and mark your progress down in your workout log book. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x […]
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. Training: More Preparation for the UBRR: 3 x 12 Lat […]
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 some explosion and it will definitely help with the rucksack marches. If you don’t have access to climbing ropes, (which my gym doesn’t) then […]
We get email and tweets via social media all the time and most of them are great questions that we get about preparatory training for Special Operations Forces. And we’ll normally answer a private message with one in kind. But at times if there is a really good question, especially one that we get from […]
Happy Monday, we’ll do prep for the UBRR (Upper Body Round Round) by doing a small Pretest 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. This will lead to our article later on this morning perfectly. Ensure […]
We’ll kick off things today with our Sunday morning rucksack march. A warm up 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 […]
Friday is Leg Day at the gym which happens to be my 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. And a 3-mile run to finish the workout. Aim for a better time than the […]
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 in your log book, your workouts and especially your times on the runs and rucks. You should notice a marked improvement as we progress. Ensure you […]
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 […]
I spent the better part of Saturday afternoon on the phone with one of oldest and dearest of friends. My buddy Wade Chapple is a retired Chief Warrant Officer CW4 from 7th SFG(A). He’s also one the funniest guys you’d ever meet and an absolute character. We spent the entire time remembering the good, funny […]
We’ll continue to prep for the UBRR. Tuesday is Leg Day at the gym. We’ll begin with pull-ups, the hit the legs with squats, the sled push, and some other exercises. We’ll finish things off with a three-mile run at a good pace, faster than the standard. Focus on strict form during the squats, you […]
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