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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. […]
According to British media reports, Special Air Service (SAS) operators who are participating in the final push against the remnants of the Islamic State (ISIS) came upon a massive grave filled with severed heads. The SAS operators found the grave near ISIS’ last enclave in Baghuz, which is located on the banks of the Euphrates […]
Opinion: The recent comments by the commander of United States troops in the Africa Command (AFRICOM), MG Marcus Hicks are very sobering yet not really surprising. “I would tell you at this time, we are not winning,” Hicks said last week during interviews with Voice of America. The general’s comments came during the large military […]
Continue to prep for the UBRR and focus on some speed work today with some short runs for time. Speed work will help with your endurance and explosion. Work on using perfect form when doing your exercises. The cadre members at Selection are meticulous at grading form, especially with pushups. The time to get it right […]
We’re going to do a smoker this morning of pushups, sit-ups, and/or crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there isn’t a time limit but to build up your endurance. […]
Special Operations Forces (SOF) are known for their physically and mentally tough selection and assessment processes. However, for those few who can make the cut and enter into the vaunted ranks of a special operations unit, the benefits are significant. Special operators get to train and play with the most advanced military toys available. They […]
Back to the gym today, with our Monday work out and then practice our shuttle run to build up some explosion and lateral quickness in our lower bodies. Try to limit the time between sets to 30 seconds or less UBRR Training: More Preparation for the UBRR: 3 x 12 Flat Bench Presses 3 x 12 […]
How did everyone do on their UBRR Test from yesterday? If you passed but have some weak points, you now know what needs to be worked on. If you failed any portion of it, then you still have a lot of work to do. And know exactly what needs to get worked on. What we’re […]
A new private maritime training facility promises to provide the most realistic training possible to maritime special operations units such as Navy SEALs, Marine Raiders, or Special Forces dive teams. BEI Maritime, a company that specializes in realistic maritime training, is building an indoor training facility that will be able to hold everything from a small […]
Today we’re going to see where our fitness level is at by using a test using the new Special Operations Upper Body Round Robin (UBRR) Fitness Test. It measures functional fitness for the Special Operators much better than the traditional PT test. Pushups: (1min) 40 minimum +2 points for each additional rep. Sit-ups: (1min) 40 […]
When we think about Special Forces Selection and Assessment (SFAS), nothing fun, funny or silly immediately comes to mind. You’ll hear about the horror stories of the ruck marches, the soft sand of nearly every Camp Mackall firebreak, the Star land navigation course and the various conveyances constructed during Team Week. It is known more […]
Friday, that must mean its Leg Day at the gym but with the UBRR (Upper Body Round Robin) Test on Saturday, we’re scaling back our workout today. Just a light stretch and a very short ruck march to get the kinks out. Training: Warm up Stretch well and hydrate 2-mile Rucksack march with a leisurely […]
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