SOF

Shoulders and back day in the gym before heading off to do a 5-mile rucksack march. Conduct the ruck over varied terrain and remember to hydrate throughout. Safe travels for our friends in the Carolinas with thunderstorms and the hurricane in the area. But still be careful out there if you venture out. It is […]

Like many of us, we can remember exactly where we were on 9/11, like the generation before us could recall where they were when JFK was shot in Dallas. The memories of that awful day and the days that followed will forever be burned into our memories and it shaped our national policy for years […]

A lot of times we tend to overthink things as Americans when facing an obstacle or a problem. Many of us, when facing an issue, do as much research as possible…which is a good thing.  But then we’ll take it to the nth degree and overthink things too much. And for those trying to pass […]

A good workout is the best way to start Monday and the week off right. We’ll start with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 5-mile run in 40 minutes or less in a mini UBRR test. Remember to mark your progress in your […]

Time for our Sunday morning ruck march. Do a quick warmup of pushups and sit-ups before heading out. Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. Today would a great time to wear your second pair of boots for the Selection Course. Don’t wait […]

We’ll start the weekend and Saturday off right. It is time to go back to the gym for some shoulders and back work. Followed by a four-mile run. Log your numbers down in the workout notebook UBRR Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead Lift […]

The Israelis are no strangers to the counter-terrorist world of Special Operations. They arguably have the most experience in that they have been dealing with counter-terror issues in and around their own country for decades. They have developed several Special Operations units that integrated with their conventional troops, the Israeli Defense Forces (IDF) and each […]

It is Friday, so yes, you know it also means Leg Day at the gym. Begin with some Squats – front, and barbell. This builds up the strength in your legs that will help propel the rucksack. Then some lunges and after the weighted sled push or an alternative if your gym doesn’t have one. […]

Getting prepared to pass Selection into Special Operations is a long, and difficult process. As the summer months begin to slowly morph into fall, many of the prospective candidates will begin their preparation in earnest to tackle the course. For many of the candidates, the two biggest elephants in the room revolve around carrying a […]

We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log […]

Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots. Aim to go as fast as you can at each event. Get used to swimming with fatigues and boots. It is much […]

Tuesday is our favorite Leg Day at the gym, but we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF. Then a four-mile run in 32 minutes or less which is the […]