train your body

SOF Selection PT Preparation 4.2.2017

Today is a just a long ruck, with just a few stretching exercises to get you warmed up then it is hitting the trail and putting some miles in. Try to not only maintain the pace needed to pass the course but to better it.

Try to push as hard as you can without running. Push yourself harder in the second half of the course. And remember to drink plenty of water on the course. Don’t let yourself get dehydrated.

Training:

Warm up 3 x 30 seconds Mountain Climbers

Warm up 3 x 30 seconds Spider-Man Planks

10-mile Ruck march over varied terrain with a minimum 45-pound ruck

Stretch well after completion

SOF Selection PT Preparation 3.31.2017

After a swim day, it is back to a heavy day of UBRR preparation with pushups, sit-ups, crunches, and a longer ruck march. Keep a PT prep log of your times on your runs and rucks and you should be noticing a decrease in the times as we forge ahead.

Don’t forget your stretching and this is a great time to begin breaking in a second pair of boots. If anything happens to your best pair or they get wet when in Selection, (and they will), having a good broken in second pair is very important.

Training:

More Preparation for the UBRR:

100 x pushups (no time limit)

100 x sit ups (no time limit)

100 x crunches

3 x 20 dips or until muscle failure

25 x V-ups

6-mile rucksack march (45-pound minimum) over varied terrain, note your time

Stretch well after completion

SOF Selection PT Preparation 3.29.2017

Back to the gym today, working on your shoulders and traps, which all he when either toting the rucksack or climbing the ropes.

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 Shoulder Press

3 x 8 Shoulder Shrugs

4 x 25-meter Shuttle Run

3 x 3 Cone Drill

Stretch well after completion

SOF Selection PT Preparation 3.25.2017

Today we’ll hit the legs hard again and then rest on Sunday. More reps on the legs today, as we’ll get ready for the Rifle PT squats, that everyone loves so well.

Training:

More Preparation for the UBRR:

First, head into the gym:

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

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

3 x Hungarian Lunges 20-15-12 reps light weight

3 x 10 Pull-ups

3 x 10 reps Standing Arnold Press

3 x 25 Push-ups

30 x “V” ups

6-mile rucksack march with 45-pound minimum

Stretch well after completion

SOF Selection PT Preparation 3.24.2017

Training:

Shoulders and Chest Day in the gym, all of this will help with the UBRR

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)
3 x Bench Press 80% body weight for as many reps as you can do
3 x Incline Bench press
3 x Dumbbell Fly’s
3 Mile Run in 24 minutes or less

Stretch well after completion

SOF Selection PT Preparation 3.23.2017

SOF Selection PT Preparation 3.23.2017

A heavy day of preparation with the pushups, sit-ups, and crunches. Plus, the longer ruck march to get you ready for a tough day ahead.

Training:

More Preparation for the UBRR:

100 x pushups (no time limit)

100 x sit ups (no time limit)

100 x crunches

3 x 20 dips or until muscle failure

25 x V-ups

6-mile rucksack march (45 lb minimum) over varied terrain, note your time

Stretch well after completion

SOF Selection PT Preparation 3.22.2017

Back to the gym today. Unlike last week where we went heavier weight with less reps, we’re going the opposite this time, building up the endurance.

Training:

More Preparation for the UBRR:

Run 3 miles and record your time

Then, head into the gym:

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

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

3 x 10 Pull-ups

3 x 10 reps Standing Arnold Press

3 x 20 Push ups

30 x “V”ups

Stretch well after completion

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