Tag: PT

Continue to prep for the UBRR. Leg Day at the gym, our favorite… with squats, the sled push, and some lunges. We’ll follow that with a three-mile run at a good pace, faster than the standard. Remember to stretch well before and after the run and to hydrate. UBRR Training: 3 x Pullups 10 reps […]

This Monday we’ll focus on some speed work with the sprints rather than a longer duration. It will build up some explosion in your legs and improve your overall running. We’ll hit the exercises heavy this morning and build up some endurance. Focus on correct form and then worry about the speed. Especially with the […]

A little warm-up and a good long Sunday morning rucksack march. Go as fast as you can without running. Go over varied terrain and learn to use the downslope of the hills to make time. As always be sure to stay hydrated during the march. It should be a habit that will carry over to […]

Continue to prep for the UBRR. Friday is a Leg Day and we’ll work them out good today in the gym. We are going to break up the 3-mile run into one-mile segments. Take only a minute’s rest in between runs and then do the best you can. Make note of your times in the […]

Special Operations Forces Selection PT Preparation Week 2, Day 5 Continue to prep for the UBRR and focus on some speed work today with the runs. Speed work will help with your endurance and explosion. Work on the perfect form when doing your exercises. The cadre members at Selection are very meticulous in grading form. The […]

Proper fit and the packing of the Ruck are key areas to watch With the cooler weather months back, the Selection courses are in full swing for their busy season. And that means that we’re getting some questions about Selection and rucks and rucking in particular which means that yours truly has been getting out […]

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. Make sure you are hydrating enough during the workout and do a good stretch before and after. No […]

By now, practically everyone associated with Special Operations Forces have heard of, read, and/or discussed the recent letter from a “concerned Green Beret” that blasted the command climate at the JFK Special Warfare Center and School at Ft. Bragg, NC. Titled “Careerism, Cronyism, and Malfeasance in SWCS: The End of SF Capability”, the letter went into […]

Opinion: By now, practically everyone associated with Special Operations Forces have heard of, read, and/or discussed the recent letter from a “concerned Green Beret” that blasted the command climate at the JFK Special Warfare Center and School at Ft. Bragg, NC. Titled “Careerism, Cronyism, and Malfeasance in SWCS: The End of SF Capability”, the letter […]

After the rucksack march of Sunday, we go back to the gym with some prep for the Upper Body Round Robin (UBRR) followed by a 3-mile run.  Set the pace for as fast you can and try to better the standard and the time of your last run. When doing the pushups, don’t worry about […]

Time for our Sunday morning rucksack march, we’ll warm up with quick exercises and a stretch and then hit the trail for a 5-mile march over varied or uneven terrain. Make sure that ruck fits correctly and the same for your boots and socks. You can reference some of our earlier pieces for any information […]

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. […]