train your body

Special Operations Forces Selection PT Preparation Week 1, Day 6

Friday, that must mean its Leg Day at the gym but instead of a run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today.

If you have a sled at your disposal use that, if not carry your training partner in a Fireman’s carry. Some of these leg exercises build those muscles that will help in carrying a ruck.

If you’re on the East Coast, that shuttle run may be indoors this morning. We’re in our first storm of the season and are expecting up to six inches of snow with ice on top of that. If you do run outside…be careful.

UBRR Training:

Continue to prep for the UBRR.

3 x 10 Pull-ups

3 x 10 Leg Press

3 x 10 Leg Extensions

3 x 10 Barbell Squats

3 x 10 Deadlifts

3 x 10 Dumbbell Lunges

3 x Weighted sled push or Fireman’s Carry

4 x 25-meter Shuttle Run

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 1, Day 5

Back in the gym this morning before heading out for a run. But first today it is a back, and shoulders workout. Go heavy with the pulldowns and keep it under control, slowly pulling the weight up and lowering it back to the rack. Use strict form on the dumbbell raises and presses as well. Then head out for the run.

Training:

More Preparation for the UBRR:

3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

3 x 12 Bent Over Barbell Deadlift

3 x 10 Seated Rows

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

3-mile run (24 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation, Week 1, Day 4

Continue to prep for the UBRR and focus on some speed work today with some short runs for time. Speed work will help with your endurance and explosion.

Work on using perfect form when doing your exercises. The cadre members at Selection are meticulous at grading form, especially with pushups. The time to get it right is now. Then the graded test in the course will be a piece of cake. Remember, everyone gets graded the same.

UBRR Training:

5 x 30 seconds of Pushups.

5 x 30 seconds of Sit-ups

1 x 20 Knees-to-Elbow hanging from the pull-up bar, or until muscle failure

2 x 10 pull-ups or until muscle failure

5 x 0.5-mile run Go as quickly as you can with a maximum of 5-minute rest between runs. Record your average mile time.

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 Operations Forces Selection PT Preparation Week 1, Day 2

Back to the gym today, with our Monday work out and then practice our shuttle run to build up some explosion and lateral quickness in our lower bodies. Try to limit the time between sets to 30 seconds or less

UBRR Training:

More Preparation for the UBRR:

3 x 12 Flat Bench Presses

3 x 12 Incline Dumbbell Presses

3 x 10 Dumbbell Fly (Flat Bench)

3 x 10 Dumbbell Pullover

3 x 10 Dips (or to muscle failure)

3 x 10 Triceps Rope Pushdown

3 x 10 Overhead Triceps Press

4 x 25-meter Shuttle Run (x3)

Stretch well after completion

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

Special Operations Forces Selection PT Preparation Week 16, Day 5

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

Special Operations Forces Selection PT Preparation Week 16, Day 4

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

Special Operations Forces Selection PT Preparation Week 16, Day 3

Tuesday is our 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 pullups 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