Training:
- 2 min. Max Push-Ups
Rest 5-10 Minutes- Max Push-ups 60s
- 2 min. Max Sit-Ups
Rest 5 Minutes- Max Sit-ups 60s
- Max Pull ups
- 20 x Pull-ups, not for time.
- 2 Mile Run (timed)
- 4 rounds:
- Front Bridge, 45s
- Side bridge (each side) 20s
SOF Selection PT Preparation 3.2.2017
Training:
Continue to prepare for the UBRR:
- 5 x 1 miles repeats with as much as rest as you need. Record your average mile time.
- 5 x 30 seconds of Pushups.
- 1 x As many push-ups as you can do in 60 seconds.
- 5 x 30 seconds of Sit-ups
- 1 x As many sit-ups as possible in 60 seconds.
- 1 x 20 Knees-t0-Elbow hanging from the pull-up bar.
- 25 pull-ups
SOF Selection PT Preparation (2.28.2017)
This week and month we’ll focus on the UBRR – the primary PT test used in SOF units along with the standard service branch PT test. The Upper Body Round Robin, or UBRR. The UBRR is commonly employed in SOF units to measure overall fitness. The UBRR consists of 9 events; I’ll follow up with another article describing the required reps and standards for the test. But, for our training purposes focus on improving your numbers.
Bench Press
Pushups
Situps
Pull-ups
Dips
Rope Climb
Kipp Up
Shuttle Run
5 Mile Run/Ruck
We’re not able to do every event listed here and do not have the time amid a professional life to do every event, every day. However, by structuring our day, we can knock out some of this every day and improve on others throughout the weeks and months ahead.
Calculating your score is easy – just visit https://ubrr.me/ and input your age, weight, and scores.
Training:
Before the day is over, at some point, get on the ground and knock out 100 push-ups. You can break it up however you need.
Similarly, complete 100 V-ups at some point during the day, preferably before, after, or during your push-up routine.
Run 5 miles – the goal is sub-eight-minute miles, but just go at a moderate pace that you can sustain.
Either before or after, go to the gym –
As many rounds as needed to get to the prescribed # of repetitions:
Dips – sets of 10 until you reach 50 dips.
Pull-ups – sets of 10 until you reach 50 pull-ups.
SOF Selection PT Preparation, 2.27.17
If you went out and rucked Sunday for ~ 5 miles, then make sure you drink lots of water, today. Equally important, I hope you slept well to recover from whatever abuse your body suffered. Tomorrow, let’s do what’s called the Upper Body Round Robin (UBRR). Today, we’ll log (for time) a 5-mile run.
Training:
Run 5 miles, for time.
Then, complete by the end of the day 300 Push-ups and 200 Sit-ups.
Unique and remarkable aspects of life as a Special Operator (Part One)
When I look back over a short career as a green beret – I’m left with some vignettes that stick out more than others. There are these lingering moments you can’t escape – and will stick in the back of your mind forever. They’re less specific and real moments and more sensations and feelings captured in an instant, like a picture. So, I’ll just jot down a short list of them, not in any particular order.
Traveling and running into other operators who you have no idea why they are there, and you don’t ask. This can happen abroad and domestic. A few moments ago, because I’m traveling for work, I bumped into an old colleague I haven’t seen for years, and when I did know him, it was another country in another place. Well, we’re at the same hotel. It looks like he just woke up and is heading out for the day. I couldn’t even catch up with him but some of these military towns are small towns, and you’re bound to run into the same folks over and over again.
Traveling to new and exciting places on your own or with a small groups of colleagues. There’s little better than exploring with all expenses paid and when you’re doing it while serving. It’s a great mixture of things to make you settle in quick and feel less like a tourist and more like a visiting official – which is an exciting and fun feeling.
Traveling to places you’ve been where local shop owners, restaurants, and hotels remember you – and they’re happy your back. Rapport is king in this line of work. Your ability to be liked by other SOF guys is important, but when it comes to results on the ground, your relationship with your counterparts is the most important piece.
Regardless of what you’re doing experiencing a brotherhood when you link-up with colleagues and other Americans when abroad. This is self-explanatory, but it fosters a real sense of belonging and could turn someone who isn’t happy with their life in SOF a renewed believer.
Featured image courtesy of The Odyssey Online.
SOF PT SELECTION PREP (2.24.17)
Training:
Head to the gym and…
1) 20 reps @ 75% 1 rep max Back Squat – take 2-3 breaths per rep.
2) Run 4 miles. moderate pace.
SOF SELECTION PT PREPARATION (2/22/2017)
Training:
Run 6 miles – Strive for 10-minute miles doing the following fartlek – Run for 8 minutes and Walk for 2 minutes.
6 Rounds:
50 Push-ups, 15 Pull-ups, 20 Sit-ups.
SOF SELECTION PT PREP (2.21.16)
I hope everyone had a great long weekend, if you got it, for President’s day. I did little to nothing, so I count that as a win. Here is today’s workout:
Training:
Run 5 miles (miles 1-3 moderate pace, mile 3-5 fast but manageable pace)
At the gym before or after:
5 rounds:
10 Pull-ups, 25 Push-ups, 25 Dips, 25 sit-ups.
SOF SELECTION WEEKEND PT TRAINING (2/18/2017)
Training:
Run 6-10 miles depending on your fitness level at a moderate pace. Tomorrow plan to ruck ~5 miles at as fast a pace as you can walk.
Today, I’m going to go for an eight mile run as whatever pace I’d like and is comfortable. I’m not stressing time, today, but, instead, time on your feet and distance. Even if it’s 9:30 min./mile That’s OK because you’ll log the distance. The ability to metabolize fat over distance is the undercurrent of endurance work, not your ability to intake and expend sugar rapidly. So, eat a banana or something before you take, like ten minutes out, and just take off – listen to music, a book – whatever works. It’ll get harder as time goes and that’s where you’ll tap into both your fat stores and mental resilience.
SOF SELECTION PT PREPARATION, FRIDAY – 2/17/2017
Training:
Today’s workout is centered around a 5-mile run under 45 minutes. If you have to take short breaks to maintain the pace, that’s fine. Do whatever you have to do – to make the time while you’re on the clock.
Before the run knock out 50 Pull-ups and 100 Push-ups
Then, Run 5 miles = or < 45 minutes, total.
Rest for the evening I’m posting a long, slow, distance run on Saturday and a long, and moderately paced Ruck on Sunday.