Shoulders and back 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. If you can do all three of these things well, you will have the inside track for most of the Selection courses. UBRR Training: More More »
fitness
Special Operations Forces Selection PT Preparation Week 13, Day 3
Tuesdays are always our Leg Day at the gym followed by a 5-mile run. Begin with pull-ups, then squats, lunges, and the sled or Fireman’s carry followed by a 5-mile run. You must build up your legs to carry you thru the course and beyond. Those are the muscles that tote the rucksack to the More »
Special Operations Forces Selection PT Preparation Week 13, Day 2
A quick and early workout to start the day and week off right before our annual Memorial Day parade. Start off with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 5-mile run (40 minutes or less) in a UBRR prep workout. Remember to stay hydrated More »
Special Operations Forces Selection PT Preparation Week 13, Day 1
Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before beginning. Head out over varied terrain and try to go as fast as you can without running. Going to try to make it a little different by heading out in one direction for an hour by going as fast as you can. More »
Special Operations Forces Selection PT Preparation Week 12, Day 7
Saturday morning and heading back to the gym for a shoulder and back workout. Use climbing ropes if they are available. Followed by a four-mile run in less than 32 minutes. Log your numbers down in the workout notebook UBRR Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 More »
Special Operations Forces Selection PT Preparation Week 12, Day 6
Friday means that it is Leg Day at the gym. Starting with Squats – (dumbbell goblet, and barbell), then some lunges and the weighted sled push. And then finish the workout with a five-mile run. Mark your progress down in your workout log book and stretch well after the session. UBRR Training: Continue to prep More »
Special Operations Forces Selection PT Prep Week 12, Day 5
Back to the gym on Thursday morning for a Chest and Triceps workout before heading out for a 4-mile run. Look to better the standard of 32 minutes. 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: More »
Special Operations Forces Selection PT Preparation Week 12, Day 4
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, 90-minute minimum. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and stay hydrated. Training: More Preparation for the UBRR: 3 More »
Special Operations Forces Selection PT Preparation Week 12, Day 3
Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled push followed by a four-mile run in under 32 minutes. These exercises will build up leg power, strength, and endurance that will serve you well in SOF. These muscles all help in carrying More »
Special Operations Forces Selection PT Preparation Week 12, Day 2
A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. A few years ago, I spoke with a veteran NFL player about passing their conditioning test prior to starting the annual summer training camps. He said, “the only way to pass it, is to prepare More »
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