Fitness

SOF Selection PT Preparation 3.17.2017

Continue to prep for the UBRR and focus on some speed work today with the runs. Speed work will help with your endurance and gives your muscles a different workout.

Training:

5 x 1-mile run Go as quickly as you can with a minimum of 5-minute rest between runs. Record your average mile time.
5 x 30 seconds of Pushups.
1 x Do as many push-ups as you can do in 60 seconds.
5 x 30 seconds of Sit-ups
1 x Do as many sit-ups as possible in 60 seconds.
1 x 20 Knees-to-Elbow hanging from the pull-up bar.
25 pull-ups

Stretch well after completion

SOF Selection PT Preparation 3.16.2017

Back out on the rucking trails today. This week we’ll try a few different things to break it up.

Training:

More Preparation for the UBRR:

100 pushups (no time limit)

100 situps (no time limit)

100 crunches

Rucksack march: Go as hard and as fast as you can for 1 hour. Do this without running. See what your distance is and make a notation. This will give a goal to achieve in later training sessions.

Stretch well after completion

SOF Selection PT Preparation 3.15.2017

Back to the gym today, many of you will be dealing with the ice in the aftermath of the storm we had on the East Coast. So, we’ll deal with that accordingly.

Training:

More Preparation for the UBRR:

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

3 x 12 Lat Pull downs, front

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Shoulder Press

3 x 8 Shoulder Shrugs

4 x 25-meter Shuttle Run

3 x 3 Cone Drill (break up the schedule by putting a little NFL Combine work in)

Stretch well after completion

SOF Selection PT Preparation 3.14.2017

Today is a gym day, if you’re one of those unfortunate souls who lives in the Northeast, you may have to shovel out from two feet of wet, heavy snow. In which case that may be all the work out you’ll get today as most everything is shut down.

For the rest…hit the weights today and get some running in.

Training:

More Preparation for the UBRR:

Run 5 miles (record your time) “Do the best you can.” Get used to hearing that.

Then, head into the gym:

3 x Front Squat 10 reps (heavy but doable weight)

3 x Goblet Squats 10 reps (heavy dumbbell)

3 x 10 Pull-ups

3 x 10 reps Standing Arnold Press

25 x Push ups

30 x “V”ups

Stretch well after completion

SOF Selection PT Preparation 3.13.2017

Monday is Fun-day! Special Operations Selection is not easy and demands a lot of upper body strength and stamina. Let’s get the week off to a good start.

Training:

More Preparation for the UBRR:

Warm Up – 3 x 25 meter shuttle run

100 x pushups (no time limit but go as fast as you can)
100 x situps (no time limit)
100 x crunches
3 x 20 dips
5 Mile Ruck with 45lb minimum under 75 minutes
Rope climb (if you have access to one)

Stretch well after completion

SOF Selection PT Preparation 3.12.2017

Training:

More Preparation for the UBRR:

Warm Up 1-minute Alternating (30 seconds each) Mountain Climbers, Spiderman plank

3 x 20 Pullups (or to muscle failure)
3 x 20 Dips
3 x 50 Situps
4 x Shuttle Run
5 Mile Ruck with 45lb minimum under 75 minutes

Stretch well after completion

SOF Selection PT Preparation 3.11.2017

Training:

Shoulders and Chest Day:

3 x Lateral Raises with a Dumbbell (reps 20-15-12)
3 x Military Press Dumbbell (reps 20-15-12)
3 x Front Raises Dumbbell (reps 20-15-12)
5 x Bench Press 80% body weight for as many reps as you can do
3 x Pushups for 30 seconds as many as you can correctly do
3 Mile Run in 24 minutes or less

Stretch well after completion

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.

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 PT PREPARATION (2/14/2017)

Training:

1) Row 1000m on a Concept 2 Rower

2) Run 2 miles, casual pace

3) Work up to 1 rep max Back Squat

4) 5 rounds: 3 x 70% 1RM Back Squat (take time to breath 2-3 times between reps)

5) Row 500m – as fast as possible