rucking

Special Operations Forces Selection PT Preparation Week 4, Day 1

Best way to start our Sunday before the sun comes up is our Sunday Ruck March. Grab your training partner and hit the trail. A little warm-up and a good long rucksack march. As always be sure to stay hydrated during the ruck march. It should be a habit that will carry over to Selection and training afterward.

Becoming dehydrated during a long training event such as a ruck march or long-range movement is a guarantee for bigger problems and failure, keep sipping on the water during the march. Ensure to mark your times in your workout logbook. You should start to see improvement in your times.

UBRR Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

8-mile rucksack march (2 hours/120 minutes maximum) over varied terrain. Try to keep your pace better than the standard (15 minutes per mile). And mark your times in your workout log book.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 3, Day 5

All the workout can be done outside this morning, no gym time today. We are going to max out on pushups, sit-ups, and crunches today before we head back out on the rucking trails. There is no time limit on any of the exercises, obviously, the goal is to get them done as quickly as you can.

With the snow due to hit the east coast today, it would probably be a good idea to start a bit earlier than normal. Stretch well before and after and ensure you hydrate well during the ruck march.

UBRR Training:

More Preparation for the UBRR:

100 Pushups (no time limit)

100 Sit-ups (no time limit)

100 Crunches (no time limit)

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

Get Out And Ruck For a Cause While Prepping for Selection

We have frequently in the past advocated for many of the fine organizations that support our Veteran community here at SpecialOperations.com, especially those who care for our Special Operations Forces and/or are conducting a fundraiser thru rucking.

During the past weekend, the 30th annual Bataan Memorial Death March drew its largest field of ruckers and runners yet with 8,631 registered to run or march through the desert in the area of White Sands Missile Range.

People could register for the full 26.2-mile marathon march/run or a shorter 14.2-mile course. The Bataan Memorial Death March course was started by students from New Mexico State University back in 1989. Just three years later in 1992, the Army got involved and began holding the event on the military installation.

Sunday’s event was a huge success, besides the nearly 9000 event participants, there were 1500 volunteers supporting the course, thousands of spectators to cheer on the participants as well as four of the surviving Bataan Death March soldiers. One of the survivors, Ben Skardon who is 101 years old, led “Ben’s Brigade” on a three-mile course back to the base.

Skardon is a retired Colonel from the U.S. Army and a professor emeritus from Clemson University. This is the 12th time, that he’s attended and walked in the memorial event. He’s an inspiration to many for his “Never Quit” attitude. Way to go Ben.

In preparing for your own Selection courses, these fundraisers are a great way to give back to your own community and to get out and break up the normal Selection prep routine. Many of the rucksack marchers in the “heavy” category, with a minimum of 35-pounds or more, filled their rucksacks with canned goods to donate to local food pantries at the conclusion of the event. That is even more civic-minded.

Our own Selection prep on Sunday consisted of our own weekly Sunday rucksack march. Since I couldn’t attend out there at the White Sands Missile Range in person, I decided that I’d be there in spirit. I got out in the cold a bit earlier than normal and extended my own Sunday ruck march out. I was finishing up about the time, the people in the desert were forming up, due to the time difference. But that event is on my own personal bucket list of events to attend.

This coming weekend is an event being held in places across the United States to bring the public to light on the plight of veteran’s suicides and to reduce the number while assisting military families.

The event called “Carry the Fallen” is not one I had personally heard of prior, however, it is a particularly noble cause and definitely one we can all get behind. According to their website, they hope to accomplish their goal by:

Establishing camaraderie to cope with Post Traumatic Stress (anger, depression, loneliness, substance abuse, and suicidal tendencies). Uniting veterans, families, and supporters to care for each other in times of need.
Training Team Leaders how to interact with suicidal veterans and the steps to assist them.
Developing a Peer Mentor and Ambassador community of veterans, military families and civilians who support struggling families and/or veterans.
Supporting Active Heroes programs including the retreat, community center, home repairs, and active challenges from donations raised by the Carry The Fallen events that will help reduce veteran suicide with outdoor activity programs and educational programs.

Teams form to ruck-march for 3, 6, 12 or 22 hours while carrying the weight that symbolizes the burden that many veterans carry post-war or post-trauma. This weekend the two events scheduled are Carry the Fallen-Boston, MA, March 23 @ 5:30 am – 7:30 p.m. and Roswell’s Salute To The Troops-Carry The Fallen, March 24 @ 1:00 p.m. – 4:00 p.m.

Another big fundraiser coming up is the “Tough Ruck 2019” which honors military, police, firefighters, EMTs and first responders who have fallen in the line of duty. The walk a 26.2-mile course in either the Heavy (35-lb) or Light (15-lb) category. This event is coming up on April 14, 2019, at the Old Manse, 269 Monument Street, Concord, MA (start/finish line), where the participants will raise money for the charity and if they finish the course, will be awarded a Boston Marathon medal.

So break up your training routine and support a good cause, there are plenty out there and take place nearly every weekend, especially since rucking has become the new cool thing for civilians to emulate the military.

It will not only help out those in need, but it will also break up your training regimen a bit and give yourself a chance to push your training a bit. There’s nothing like a bit of healthy competition to get the blood flowing.

Happy Rucking…DOL

Photo of Ben Skardon: DVIDS:

Special Operations Forces Selection PT Preparation Week 3, Day 1

A short warm-up and a good long Sunday morning rucksack march. Go as fast as you can without running. Go over varied terrain and learn to use the downslope of the hills to make time. It was a cold, windy morning today, after a spring-like thaw of 60 on Friday, we’re back in the 20s early this St. Patrick’s Day, which hardened the trail a bit, after being out yesterday in some muddy, soft spots, it was much easier going.

As always be sure to stay hydrated during the march. It should be a habit that will carry over to Selection and training afterward. Becoming dehydrated during a long training event such as a ruck march or long-range movement is a guarantee for bigger problems and failure, keep drinking water during the course.

Speaking of hydration, it is coffee time and then later, “hydrate” with your drink of choice. Moderation, guys, and gals….moderation.

UBRR Training:

Warm up

20 Pushups

20 Sit-ups

6-mile rucksack march over varied terrain. Try to keep your pace better than the standard, (90 minutes maximum). And mark your times in your workout log book.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 2, Day 4

We’re going to do a smoker this morning of pushups, sit-ups, and crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there isn’t a time limit but to build up your endurance.

UBRR Training:

More Preparation for the UBRR:

100 pushups (no time limit)

100 sit-ups (no time limit)

100 crunches

5-Mile Rucksack march: Go as hard and as fast as possible without running. Log your time in your workout log book and hydrate, during the ruck.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 2, Day 1

Time for our Sunday morning rucksack march, we’ll warm up with quick exercises and a stretch and then hit the trail for a 5-mile march over varied or uneven terrain. Make sure that ruck fits correctly and the same for your boots and socks. You can reference some of our earlier pieces for any information on those.

Kind of a crappy day up here with snow, freezing rain, and rain on tap. Be careful out there.

Try to push as hard as you can without running. Do the best that you can. And remember to drink plenty of water on the course, and don’t let yourself get dehydrated.

UBRR Training:

Warm up 30 seconds Mountain Climbers

Warm up 30 seconds Spider-Man Planks

5-mile Ruck march over varied terrain with a minimum 45-pound ruck (75 minutes max)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 1 Day 3

We’re going to do a smoker this morning of pushups, sit-ups, and/or crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there isn’t a time limit but to build up your endurance.

UBRR Training:

More Preparation for the UBRR:

100 pushups (no time limit)

100 sit-ups (no time limit) or

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 you a goal to achieve in later training sessions.

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