Special Operations Forces

Special Operations Forces Selection PT Preparation Week 14, Day 2

A quick workout to start the Monday morning and week off right. 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 in a mini UBRR test. Remember to stay hydrated and mark your progress in your workout log book.

So how was your time in the 12-miler on Sunday? Were you under the standard of 3 hours? If not, then you know what needs to get worked on. The weather was pretty rotten here, what started as wet snow, then freezing rain and ended up as rain made the footing a mess. And not the best time to find out the water repellency of your rain jacket is no longer working.

Training:

More preparation for the UBRR

1 x 1-minute Pushups

1 x 1-minute Sit-ups

1 x 1-minute, Crunches

1 x 1-minute, V-ups

1 x Dips as many as possible to muscle failure (No time limit)

1 x Pullups as many as possible or to muscle failure (No time limit)

5-mile run (40 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 14, Day 1

Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out for a 12-miler. 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. After we had a teaser of a couple of almost summer-like days, winter has returned, and it is cold and damp out there.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

12-mile Rucksack march over varied terrain with a 45-pound minimum. Remember the standard is 3 hours…. Try to get a head start and hit the trail around 4-ish to do it in the coolest part of the day.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 13, Day 7

Saturday morning and heading back to the gym for a shoulder and back workout. Towel pull-ups if you have no access to ropes or climb 20-25 ft. ropes if they are available. Followed by a four-mile run. Log your numbers down in the workout notebook

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 Towel 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

4-mile run (32 minutes maximum)

Stretch well after completion

Palestinian Killed After Attacking IDF Soldiers in Jericho

Israeli Security forces killed a Palestinian man on Thursday in the West Bank after he attacked them, an IDF spokeswoman said. The dead man was identified as Yassin al-Saradih, 33, who attacked Jewish soldiers with an iron bar during a demonstration in Jericho, officials stated.

Saradih was shot and arrested as surveillance video shows IDF soldiers kicking him as he was being led away.

Saradih also tried to seize a soldier’s weapon, according to the army spokeswoman.
The security camera footage does not clearly show an attempt to snatch a weapon.
The soldiers also later found a knife in Saradih’s possession, the spokeswoman added.
The soldiers entered Jericho on Thursday morning to arrest Palestinians wanted by the security services, according to the IDF’s Twitter account.
Ismail al-Masri, Saradih’s brother-in-law, told the official Palestinian Authority news site Wafa that “the soldiers beat Yassin in every part of his body, especially his stomach and back.”
PLO Prisoners Commission chairman Essa Qaraqaa slammed the security forces for killing Saradih.
“This is a crime, an execution and a premeditated murder,” he said in comments published on Wafa. “What happened reflects the brutality and terrorism of those soldiers.”

The Israeli military’s statement said that their troops acted responsibly. “In response to the immediate threat, the troops fired toward the assailant and confronted him from close range and were able to stop him,” the military said.

“A knife was also found in his possession. Troops evacuated him to a hospital to receive medical treatment. His death was later announced. The incident is being reviewed.”

To read the entire article from Jerusalem Post, click here:

Photo courtesy Wikipedia

European Union to Double Funding for Military in West Africa

The West African Sahel region will get double the funding for its multi-national military operation from the European Union to counter the growing threat of Islamist insurgencies which is part of a broader effort to stop the flow of migrants and jihadists according to a top European diplomat.

The rise of jihadist insurgencies allied to al-Qaeda in the region has given a bigger priority to the European and U.S. military strategists as they seek to counter their influence in the poor West African landscape.

At a donor conference of about 50 countries including the United States, Japan and Norway, former colonial power France looked set to win enough backing to allow the new regional force to be fully operational later this year.
“This is not about charity, this is a partnership,” EU foreign policy chief Federica Mogherini told reporters, promising a doubling of EU funding to 100 million euros for the G5 Sahel force, made up of troops from Mali, Niger, Chad, Burkina Faso and Mauritania.
France, which has more than 4,000 troops in the region, hopes to reach at least 300 million euros in military aid on Friday to overcome financing problems for the force that was first proposed in 2014, while militants have scored military victories in West Africa.
So far, the United States has pledged 60 million euros to support it. Another 100 million euros has been pledged by Saudi Arabia, 30 million from the United Arab Emirates and 40 million on a bilateral basis by EU member states, separate from the EU.
The G5 Sahel operation, whose command base is in central Mali, is to swell to 5,000 personnel from seven battalions and will also engage in humanitarian and development work.
French President Emmanuel Macron will call for more to be done to support a separate EU train-and-advise mission in Mali, an EU diplomat said, and is seeking 50 more EU troops after Belgian soldiers ended their tour in the mission.

The French have been frustrated by the lack of any other European Union combat troops on the ground other than themselves. The French were instrumental in Mali in pushing Islamist jihadists and Tuaregs out of the northern reaches of the country in 2012.

Others have sent military trainers to the region, where the training of the host nation’s forces eventually leads to an exit strategy for the European troops.

To read the entire article from Reuters, click here:

Photo courtesy Wikipedia

Special Operations Forces Selection PT Preparation Week 13, Day 6

Friday is the end of the week for some and our Leg Day at the gym. Start with Squats – (front, dumbbell goblet, and barbell), then some Lunges and the Weighted Sled Push. Follow it all up with a five-mile run. Mark your progress down in your workout log book and stretch well after the session.

Training:

Continue to prep for the UBRR.

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

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x 10 Romanian Lunges

3 x Weighted Sled Push/ or Fireman’s Carry

5-mile run (40 minutes maximum)

Stretch well after completion

Rucking Questions Answered, More Advice, Practice…Less Worry

As always during the winter months, we get a lot of questions about Selection once the cold weather classes begin. And as per usual, the majority of questions pertain to rucking, land navigation (the Hoffman “Dagobah System”) and general preparedness.

So, to answer the questions, the best way to answer is to actually go out and do it right? The weather on Sunday morning up here was snowy, we had a winter storm come thru on Saturday night and dump about 5-6 inches of fluffy snow down. What better time to do our Sunday Morning Ruck than with a nice blanket of snow in the dark?

This was the first chance I’ve had to put my notes together from that but suffice to say, as the snow was still coming down it was a nice cool crisp morning. By the time I finished, so had the snow and the sun rose nice and bright. What crazy weather up north this winter, we had almost 6 inches of snow on Sunday, Tuesday was 70 degrees, Wednesday (today was near 80) and tomorrow’s forecast calls for a mix of rain and snow again. It makes you pack plenty of gear in your ruck that’s for sure.

I still drank nearly an entire Camelbak during the ruck, despite the cold, we worked up a good sweat. My Camelback system was courtesy of SOFREP’s Crate Club. If you’re looking for some great new gear every month, check out the Crate Club. My “go-bag” ruck is rapidly becoming filled with and I’m trying out the new stuff they send out each month. It is Special Op’s approved by the pros who work there.

The footing was very slick at all as I was breaking a fresh trail and the snow was that fluffy, powdery stuff that wasn’t too sticky and heavy walking. In fact, it was kind of like walking on a football field that has that field turf laid down. Very soft and easy on the feet. It was an easy, quick, quiet 2-hour trek. Once you get warmed up, and your rhythm is working, the pace is easy to maintain and miles glide by. Truth be told, I’d rather ruck on a cool crisp morning than a hot, sticky one.

So if a “FOG” can still go out and do it, there’s no excuse that with some practice, plenty of practice, you can’t do the same. So to the questions…ah the biggest one is, of course, the horror stories about how hard the course is. An average guy could never pass this unless you’re a cross between the Hulk and Rambo …right?

Nope, nyet, nein, … Ignore the noise! I’ve seen some of these horror stories on social media sites. And you know who makes them? The guys who didn’t prepare and showed up and got smoked. But you aren’t going to do that. You’ve read and followed the PT Program that we publish daily here at SpecialOperations.com and if you continue to follow that, you should be in good position to be selected. Most of the workouts are more distance running based rather than rucking. Why? Because running and building up your endurance on dirt and soft sand trails will ultimately help your ruck times. And everything works hand in hand. And it will build up your feet to withstand the rigors of doing this day after day. It is very important.

So to the second most frequent question, “How do I become a better rucker and get more speed down?” Remember, in the Special Operations community that you’re aspiring to get into, there is no magic formula, it is doing the basic things very well. And how do we do that? We practice, practice, and then practice it some more… again it is much like shooting. Learn to do it right and the speed will come. Slow is smooth and smooth is fast. Once you get your technique down, you will find that the speed will come naturally.

As you know the standard is a 15-minute mile, but that is the bare minimum and if you keep that pace during a 12-miler, it doesn’t leave you any leeway, to stop for a quick break to answer the calls of nature, or to change socks etc. In my time we aimed for and could consistently keep a 13-minute mile pace. That was one we could keep up all day long. We could shave some time off of that as well when need be, but once you get into that rhythm, it gives you just under 25 minutes to spare, which is plenty.

Remember to use your arms and keep your posture right. You won’t be told how far you’ve gone or the speed that you’re going. That’s why you must build up that muscle memory and get your body used to doing it the same way each and every time. In Selection, you keep going until someone tells you to stop. I guarantee you if you keep a 13-minute mile pace, you’ll have no problems.

Another thing to remember, you are always being evaluated. If you need to change socks halfway on a long-distance movement, the cadre aren’t going to dock you points. They may ask why you are stopping, and it doesn’t require a ton of explanation. But show them you’re on top of things and then drive on.

On to the most frequently asked question #3 Weight. If you try to go out on Day 1 of your prep carry 75-pounds and you are new to rucking, you’re setting yourself up to fail. You’re going to get hurt and frustrated and then it will psych yourself out.

Don’t try to slay the beast on Day 1. Like everything else, it will come with time. And patience. Start with a lighter weight and work up to the 45-pounds you’re supposed to carry (minimum, minus food and water) in the course. Yes, there will be times that you’ll be carrying a lot more ‘light-weight’ gear on your back in Special Operations. It is the nature of the beast. But as candidates for Selection, don’t worry about that.

Stick to what the workout programs call for, and that is a 45-pound ruck. Don’t be trying to start your prep with a 75-85 pound rucksack. You’re not ready for that yet. Once you get to where you are easily making the time limits (13-minute mile or less) with a 45-pound ruck, then you should have no problems in meeting the criteria in the course. And only then, add some weight. But for course preparation, there is no reason to go higher than a 55-pound rucksack.

As a cadre member at Selection, we’d always see candidates erring on the side of caution with a few pounds extra to ensure they made the correct weight, which is understandable and smart. We all did the same, and so should you. But there would always be one or two candidates who were out there toting 80-85 pounds when the standard called for 45. And guess who was pulling up the rear in the graded ruck marches? Remember on a 12-miler 3:00:01 is the same as five hours. There are no bonus points for being too heavy.

So, once again, Don’t be late, don’t be light, don’t be out of uniform. Rucking is the life-blood of Special Operations. It is how we invariably get from Point A to Point B and is the most reliable. Vehicles and aircraft break down or won’t be available. When everything goes to hell in a handbasket, you’ll have to strap on the ruck and go.

All the high-speed gear in the world doesn’t mean much if you can’t carry a ruck to the standard. DOL

Photo Courtesy: US Army

Afghan Military Accused of War Crimes in Joint US Operations

The Afghan military has been accused by an international watchdog group of actively engaging in human rights violations and in war crimes by targeting fleeing civilians during combined combat operations with U.S. forces.

The allegations were included in a report released Wednesday by Human Rights Watch, which says Afghan troops opened fire on fleeing civilians during missions in Maiwand and Panjwai districts of the Taliban-held Kandahar province. In one instance, Afghan forces — backed by U.S. airpower — reportedly killed 20 civilians in clearing operations in the Band-e Timor area of Kandahar.
“The alleged deaths of at least twenty civilians in Band-e Timor demands a prompt and impartial investigation,” said Patricia Gossman, a senior Afghanistan researcher at Human Rights Watch.
“Summarily executing people in custody, whether they are fighters or civilians, is a war crime. Only a full investigation can uncover all who may be responsible,” she added in a statement issued by the group.
Coalition spokesman Capt. Tom Gresback confirmed that U.S. forces did partner with their Afghan counterparts during the operations in Band-e-Timor, but no reports of civilian casualties were passed along to command officials in Kabul.
American and NATO commanders intend to “focus on offensive operations and … look for a major effort to gain the initiative very quickly as we enter into the fighting season,” U.S. Central Command chief Gen. Joseph Votel said in an interview with The Associated Press last month.
Afghan security forces, with ramped up assistance from the U.S. and NATO-led coalition, must “keep the pressure on all the time and work to gain the upper hand as quickly as we can. So that as we get into this next fighting season, we can build on the initiative,” Gen. Votel said.

U.S. officials stated that the only people killed in the operation were Taliban fighters and that others were detained along with seven kilos of opium, which is the way the Taliban is financing their operations by partaking in the drug trade.

Nevertheless, the allegations will bear close scrutiny and it will be up to the Afghan courts to decide whether any violations took place.

To read the entire article from the Washington Times, click here:

Photo courtesy: US Central Command

Nigeria’s Military Rescues 76 Schoolgirls After Boko Haram Attack

Boko Haram fighters attack a village in northeast Nigeria, kidnapping 76 schoolgirls and killed two others before the Nigerian military reacted and rescued the girls on Wednesday local government officials reported. Another 13 girls are still missing.

The Nigerian military rescued 76 schoolgirls and recovered the bodies of two others on Wednesday, after the students went missing during a Boko Haram attack on a village, three parents, a resident and a local government official told Reuters.
“Everybody is celebrating their coming with songs and praises to God almighty,” said Babagana Umar, one of the parents whose daughter had disappeared. “The only sad news is that two girls were dead and no explanation.”
The rescued girls were returned to the village of Dapchi late on Wednesday evening, Umar and other residents said.
At least 13 students may still be missing, and Reuters was unable to determine how the two girls died.
Earlier on Wednesday, sources told Reuters that 91 people were unaccounted for after a roll-call at their school on Tuesday.
Islamist insurgent group Boko Haram attacked Dapchi in the northeastern state of Yobe on Monday evening.
Nigerian authorities often deny or downplay such incidents, including the Chibok girl kidnapping and more recent abductions, as well as the scale of Boko Haram attacks in the northeast.
Nigeria is still haunted by Boko Haram’s abduction of more than 270 schoolgirls from the town of Chibok in 2014.
That case drew global attention to the nine-year insurgency, which has sparked what the United Nations has called one of the world’s worst humanitarian crises.

The fighting in Nigeria has claimed over 20,000 lives and has displaced more than two million people since the rise of Boko Haram in 2009. Of the girls abducted in 2014 about 60 escaped and another 100 were later released. The remainder’s whereabouts are unknown but Boko Haram released a video showing the girls stating they wished to remain and not go home.

To read the entire article from Reuters, click here:

Photo: Screen shot Boko Haram video

Special Operations Forces Selection PT Preparation Week 13, Day 5

Back to the gym this Thursday morning for a Chest (Flat, incline bench, Flies, pushups) and Triceps (Cable pushdowns, dips) workout today at the gym before heading out 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.

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 (32 minutes maximum)

Stretch well after completion