Fitness

Special Operations Forces Selection PT Preparation Week 1, Day 2

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 Incline Dumbbell Presses

3 x 10 Dumbbell Fly (Flat Bench)

3 x 10 Dumbbell Pullover

3 x 10 Dips (or to muscle failure)

3 x 10 Triceps Rope Pushdown

3 x 10 Overhead Triceps Press

4 x 25-meter Shuttle Run (x3)

Stretch well after completion

Special Operation Forces Selection PT Preparation Week 1, Day 1

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 going to do now is start back from Day 1 and get everyone back on the same sheet of music. Stick with us and we’ll get through this. We will go back to the basics and kick it off with our Sunday morning rucksack march.

Something to keep in mind, we won’t publish off days/rest days into the 16-week program. Everyone’s schedule is different as are your bodies. Listen to your body when you need to take a rest day or your schedule precludes you from getting a workout in.

Training:

Preparation for the UBRR:

Warm up 30 seconds Mountain Climbers

Warm up 30 seconds Spider-Man Planks

4-mile Ruck march over varied terrain with a minimum 45-pound ruck (60 minutes max)

Stretch well after completion

Hydrate throughout the ruck march…you’ll hear this a lot and get into the habit.

Special Operations Forces Selection PT Preparation Week 16, Day 7

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 Minimum +3 points for each additional rep.

Pull-ups: (not timed) 6 minimum +3 points for each additional rep.

Dips: (not timed) 6 minimum +2 points for each additional rep.

Bench Press: (80% body weight) 6 minimum +3 points for each additional rep.

20ft. Rope Climb: with a weighted vest or body armor, Pass/Fail

Kick-ups: (1minute) 6 minimum, +2 points for each additional rep.

25 Meter Shuttle Run: x 4, 24 seconds maximum. +2 points for each 1/10 sec. under

5 Mile Run: 40 minutes maximum +2 points for every full 15 seconds under max.
or 5 Mile Ruck March: w/45 lbs +2 points for every full 15 seconds under max.

To pass the UBRR, participants must achieve a PASS in all events with at least the minimum score, and Receive at least 1100 total points from all the events combined.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 16 Day 6

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 pace, not fast at all, just enough to loosen your body up. Save it for the test on Saturday.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 16, Day 5

Thursday is a Chest and Triceps workout in the gym and then hit the road for a 4-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book.

UBRR Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 ‘V’ Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

4-mile run

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 16, Day 4

Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard (90 minutes) and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book

UBRR Training:

More Preparation for the UBRR:

3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

3 x 12 Lat Pulldowns, front

3 x 10 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

6-mile Rucksack march (45-pound minimum, 90 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 16, Day 3

Tuesday is our Leg Day at the gym followed by sprints to build up speed and explosion. Begin with pull-ups and then squats, lunges and the sled followed by some sprint work.

Sprints will help with the times of your distance runs and your rucking.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Towel pullups 10 reps

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Body Weight Wall Squats with a stability ball, 20-15-12 reps

4 x Sled push heavier weight or Fire Man’s Carry

3 x 10 reps Dumbbell lunges

3 x 20 Caterpillar Planks

40-yard sprint

50-yard sprint

60-yard sprint

80-yard sprint

100-yard sprint (after each sprint, walk back to the starting point and go again)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week16, Day 2

Monday starts a new week, and we’ll continue with UBRR preparation. Start off with a mini-UBRR test of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 5-mile run. Remember to stay hydrated and mark your progress in your workout log book.

UBRR Training:

More preparation for the UBRR

2 x 20 Pushups

2 x 30 Sit-ups

2 x 30 Crunches

2 x 10, V-ups

2 x Dips as many as possible to muscle failure

2 x Pullups as many as possible or to muscle failure

5-mile run (40 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 16, Day 1

Sunday morning rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can without running.

Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. Ensure to mark your times in your workout log book. Do you have more than one pair of boots broken in for the course? Bust out that second pair this week.

UBRR Training:

Warm up

1 x 20 Pushups

1 x 20 Sit-ups

10-mile Rucksack march over varied terrain with a 45-pound minimum. Go as fast as you can without jogging. And mark your times in your workout log book.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 15, Day 7

Saturday morning is a perfect time to go to the gym for a shoulder and back workout. Pull-ups, Lat Pulldowns, dumbbell presses, raises etc. Followed by a five-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

3 x 10 Wide Grip Pull-ups

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

5-mile run

Stretch well after completion