Friday is Leg Day at the gym which should become your favorite day of the week. The weighted Sled push and the squats help to build up power and speed. The lighter weight dumbbell squats will also build up endurance. A 3-mile run to finish the workout. Aim for a better time than the standard […]
Thursday is another UBRR training day followed by a 4-mile rucksack march. Are you keeping a log of your times on your runs and rucks? You should mark down your workouts and especially your times on those runs and rucks. You should notice a marked improvement as we progress. Ensure you stay hydrated as well […]
Wednesday is Shoulder Day in the gym along with some speed work. The sprints here will help with your overall cardio fitness, build some explosion, and will serve you well with your endurance. It is also a functional part of your job in Special Operations. There will be plenty of times where you’ll have to […]
We’ll continue to prep for the UBRR. Tuesday is Leg Day at the gym. We’ll begin with pull-ups, then hit the legs with squats, the sled push, and some other exercises. We’ll finish things off with a three-mile run at a good pace, faster than the standard. Focus on strict form during the squats, you […]
We’ll start our Monday doing a mini-UBRR with Pushups, sit-ups, and crunches, with V-ups and dips. Then we’ll focus on some speed work with the shuttle runs rather than a longer duration. Have you been breaking in the second pair of boots for the ruck march from yesterday? It needs to be done and will […]
Best way to start our Sunday before the sun comes up is our Sunday Ruck March. Grab your training partner and hit the trail. A little warm-up and a good long rucksack march. As always be sure to stay hydrated during the ruck march. It should be a habit that will carry over to Selection […]
An early spring snowstorm set back our timetable a bit this morning. Back in the gym this morning for some shoulders and back training before heading out for a run. We’ll break up the routine next week with some more speed interval running, that will help to build up your short area quickness and speed. […]
Friday is always a good day for Leg Day at the gym, we’ll go for the lighter weight in the squats but higher reps that will help with endurance. Weighted sled push builds up some explosion and strength. The leg work will bode well for you in Selection and in SOF units in your future […]
Shoulder work in the gym is the order of the day along with some speed work. The sprints will help with your overall cardio fitness, build explosion in your legs and will serve you well with your endurance. It is also a functional part of your job in Special Operations. There will be plenty of […]
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 short 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. It was a cold, windy morning today, after a spring-like thaw of 60 on Friday, we’re back in the 20s early […]
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