The Definitive Spec Ops Resource
With a physical fitness test on Saturday (tomorrow), today is kind of a day off, with just some light stretching and nice easy run just to stretch your legs and to keep loose.
Mark your progress down in your workout log book and stretch well both before and after the run.
Training:
Continue to prep for the UBRR.
1-mile run (slow easy pace)
Stretch well after completion
Yesterday in a post we spoke about giving back to our people and community by getting involved in many of our Veterans Day events locally. Here is a way everyone regardless of whether they served or not can give to some great and needy veterans organizations. While searching for local events on Veterans Day, I came across several events across the nation where veterans and citizens are combining rucking and fundraising.
The will not only help out for vet causes but will also play into our Selection prep work which will serve our readers who are aspiring to become members of the best fraternity in the world, our Special Operations Forces.
As we’ve stated here many times, rucking is the basis for virtually all of the missions that you’ll be tasked with accomplishing in the Special Operations community. It is an activity that we push here in both our preparation workouts and while conducting any other kind of training like Land Navigation as it can, and will be easily incorporated with. It is also one of the harder parts of the various Selection courses as well as the Qualification courses.
It is great to see so many people, civilians, as well as veterans, take to rucking. It is becoming increasingly popular with the masses as they like to challenge themselves in different ways, more and more outside of the gym and this is different and a challenge.
Here are just a few that jumped off the screen where you can combine rucking for preparation as well as donating to a veteran cause this weekend.
The guys at GORUCK have Veterans Day events all over the country, including two here in Massachusetts. You can check out their webpage for events near yourself.
Veterans Overcoming Obstacles Veterans Day Ruck will take place in Pueblo, CO. on Sunday, November 11. They are conducting a 10-mile weighted ruck, a ½ mile walk, and a 5K Walk Run. All proceeds raised will go to the non-profit organization Veterans Overcoming Obstacles to help aid in their fight to battle Veteran substance abuse and PTSD related suicide.
Carry the Fallen- Ruck March: Teams ruck-march for 3, 6, 12 or 22 hours while carrying a weight that symbolizes the burden that many veterans carry post-war or post-trauma. The ultimate purpose of “Carry The Fallen” is to reduce veteran suicide and assist Military Families.
BICENTENNIAL VETERANS DAY 5K RUN/RUCK: Takes place in Bloomington, Indiana this weekend. The Ruck challenge will be completed as a group, with obstacles and challenges placed throughout the trail. The ruck will be led by local members of various branches of the military.
The run and ruck are for adults ages 18 yrs. and up, but there are family-friendly games and entertainment at RCA Community Park throughout the event. Bloomington-area veterans services will be on site to connect with military members and their families.
Hope for the Warriors: Is a ruck march that will take place at Southern
Illinois University Carbondale. They are conducting a 24-mile ruck march from the Murphysboro, Illinois VFW to the Marion Illinois VFW in attempt to raise money for the
Student Veterans Organization.
This money will be used for small emergency needs such as electric bills, social events, and assistance for students to attend the 2014 Student Veterans of America National Conference in Scottsdale, Arizona. The Saluki Veterans Organization will be assisting the organizers and participants during the ruck march. Another organization called Team Red, White, & Blue will also be in attendance and assisting.
United War Veterans Council 2018 Honor Ruck: will be conducting a walk/ruck (at the participant’s discretion) in New York City and visiting several memorials, including East Coast (WWII), Korean War, Vietnam War, America’s Response and end at the 9/11 Memorial, where there will be a short closing ceremony. As part of the 9/11 Memorial’s Salute to Service, participants in the ruck will receive complimentary admission to the 9/11 Memorial Museum during the next available timeslot.
Ruck and Food Drive will be conducted at the University of Washington campus by the Student Veteran Life organization. The participants will be rucking canned food from one location to another and they are turning it into an adventure.
It’s like a ruck march and scavenger hunt combined for an awesome race. The prize goes to the person who can cross the finish line with the most food for donation.
Annual Veteran’s Day Family Fun Run and 10K Ruck Challenge are to be held in Birmingham, Alabama where all of the proceeds from the Fun Run and Team Ruck Challenge are distributed to local charities that support veterans, as chosen by the winning teams.
Team Ruck participants are required to individually complete the 5k/10k course carrying a set amount of weight in a military rucksack (a ‘ruck”), a commercial backpack or a weighted vest. Participants are required to provide their own ruck & weights.
Veterans Day 10K Ruck/Walk & Run is being conducted in S.Hamilton, AL where the proceeds will go to Team RWB that helps veterans. Ruck participants will be required to carry 55lbs dry for males and 35lbs dry for females. Dry weight means ruck without water, electrolytes or snacks. Rucks will be weighed prior to and after ruck challenge to verify weight.
There will be race day event activities to include: Live music, Vendor booths, Food, a Rock Climbing wall, a Gladiator pit, and other family activities. More information can be gleaned from their website.
In this day and age, we have to put forth the disclaimer that we don’t personally vouch for the validity of any of the organizations involved but they all appear to be first class organizations at first glance but you know how that is today.
But this is a great way to get out and get your rucking in over the Veterans Day weekend while promoting some great causes and having fun with your friends, workout partners, family, and pets even.
As I pointed out in yesterday’s column, we’ll be visiting our area schools and old age homes on Thursday and Friday and we have a Veterans Breakfast at the community center for one of the new developments in town. So, to keep in the spirit of the weekend’s events, I’ll volunteer to do a 12-miler on my own, since I didn’t register for any events. And I’ll donate some money to the Special Operations Warrior Foundation, which supports SOF warriors and their families from all of the services.
I hope to see you all out on the rucking trail this weekend.
Don’t be Light, Don’t be Late, and Don’t be out of uniform. DOL.
Photo: US Army/Author
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
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
Tuesday means 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 pull-ups 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
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
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
Back to the gym this Friday morning. It is Chest and Triceps day and then a 5-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
5-mile run (40 minutes maximum)
Stretch well after completion
Chest and Triceps workout in the gym and then hit the trails 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.
If you’re living in the Northeast, you may want to bundle up a bit, we’ve had a cold snap here where the morning temps have dipped down in the high 20s. Use your best judgment here.
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
Shoulders and back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots.
Almost all Special Operations training is based on one of these events. If you can do all three well, you will be in good shape to pass the Selection course.
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 Dumbbell Side Raises
3 x 10 Dumbbell Front Raises
3 x 10 Dumbbell Arnold Press
3 x 8 Shoulder Shrugs
3 x 10 Seated Rows
3-mile Run (24 minutes maximum)
3-mile Rucksack march (45-pound minimum, 45 minutes maximum)
100-meter swim in fatigues and boots (no time limit)
Stretch well after completion