preparation

Thomas Rosehaley is a busy man these days. When he’s not flying across the globe working as a personal security professional, he’s back at home keeping on top of his medical training, which is his bailiwick. He had just arrived back in the states but was not getting much free time. “I’m diving tomorrow in […]

Continue to prep for the UBRR by taking a practice test but without the rope climb event as most will not have access to one. Training: Pushups – 1-minute time limit as many as you can do correctly, minimum 40 Situps – 1-minute time limit as many as you can do correctly, minimum 40 Pullups […]

Thomas Rosehaley is a busy man these days. When he’s not flying across the globe working as a personal security professional, he’s back at home keeping on top of his medical training, which is his bailiwick. He had just arrived back in the states but was not getting much free time. “I’m diving tomorrow in […]

Today we’ll hit the legs hard again and then rest on Sunday. More reps on the legs today, as we’ll get ready for the Rifle PT squats, that everyone loves so well. Training: More Preparation for the UBRR: First, head into the gym: 3 x Front Squat 20-15-12 reps (lighter weight, more reps) 3 x […]

Training: Shoulders and Chest Day in the gym, all of this will help with the UBRR 3 x Lateral Raises with a Dumbbell (reps 20-15-12) 3 x Military Press Dumbbell (reps 20-15-12) 3 x Front Raises Dumbbell (reps 20-15-12) 3 x Bench Press 80% body weight for as many reps as you can do 3 […]

Thomas Rosehaley is a busy man these days. When he’s not flying across the globe working as a personal security professional, he’s back at home keeping on top of his medical training, which is his bailiwick. He had just arrived back in the states but was not getting much free time. “I’m diving tomorrow in […]

SOF Selection PT Preparation 3.23.2017 A heavy day of preparation with the pushups, sit-ups, and crunches. Plus, the longer ruck march to get you ready for a tough day ahead. Training: More Preparation for the UBRR: 100 x pushups (no time limit) 100 x sit ups (no time limit) 100 x crunches 3 x 20 […]

While preparing to go to Selection, there is a lot of individual work that must be put in. Finding and breaking in the best boots for your feet and prepping your feet for the long road ahead. Then there is the Land Navigation training and map reading which, if you aren’t ready for can be […]

Back to the gym today. Unlike last week where we went heavier weight with less reps, we’re going the opposite this time, building up the endurance. Training: More Preparation for the UBRR: Run 3 miles and record your time Then, head into the gym: 3 x Front Squat 20-15-12 reps (lighter weight) 3 x Goblet […]

The US-led coalition has dropped both American and Syrian fighters behind the city of Raqqa in an effort to cut off the ISIS escape route out of the city. That’s an encouraging sign that perhaps the battle to drive out the insurgents from Syria is going well. According to reports from inside Syria, five helicopters, […]

Today is a swim day, which hasn’t been a big focus on here recently but should be. Remember the swim test is a big part of the initial testing phase and many candidates fail to properly prepare for it. Warm up first –  3 x 30 seconds each of Mountain climbers and Spider-Man planks Swim […]

Passing Selection is the rite of passage for every Special Operations unit in the world. And that is why we’re here right? The courses are designed to be incredibly hard for a reason and a very good one. The operating environment that Special Operations many times must perform in is often extreme. Carrying a lot […]