SOF

The story over the holiday weekend that a U.S. soldier killed in Afghanistan on Saturday, a member of the 75th Ranger Regiment and on his third deployment to the country, brings to light again the high cost of our continuing our presence there. The members of the Special Operations Command are paying a very high […]

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 […]

Last week on November 11, an Israeli intelligence operation went awry in Gaza and the Israeli operatives, after having their cover blown by security forces, were forced to shoot their way out. In the bloody shootout that followed, the senior Israeli officer, identified only as LTC “M” was killed. A reserve Captain was seriously wounded. […]

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 […]

Back in the gym this morning before heading out for a run. We’ll break up the routine next week with some speed interval running, that will help to build up your short area quickness and speed. But for today it is back, shoulders and a run. UBRR Training: More Preparation for the UBRR: 3 x […]

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 […]

Like any other rite of passage, one thing nearly all of Special Operation Forces troops share in old (er) age are issues with their joints. Back backs, knees, shoulders, necks with pain and arthritis is common from rucking under heavy weight takes its toll. SOF personnel are always carrying a ton of “light-weight” gear from […]

Happy Thanksgiving, get a good workout in before you enjoy too much food and football. From all of us here, all the best during this holiday season. 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 using perfect […]

We’re going to do a smoker this morning of pushups, sit-ups, and 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. […]

The murder case of SSG Logan Melgar of the 3rd Special Forces Group (3rd SFG) is another tough scenario for the SF Group’s soldiers to bear. The unit lost four of its members in a deadly ambush in Niger and then to find out that one of its finer NCOs was murdered in US Embassy […]

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. We’re going to go for heavier squats today with fewer reps, at other times we’ll go lighter and […]