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Special Operations Forces Selection PT Preparation Week 7, Day 6 It is Friday, so yes, you know it also means Leg Day at the gym. Begin with some Squats – front, dumbbell goblet, and barbell. This builds up the strength in your legs that will help propel the rucksack. Then some lunges and after the […]
Special Operations Forces Selection PT Preparation Week 7, Day 5 We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength. Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to […]
Special Operations Forces Selection PT Preparation Week 7, Day 4 Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots. Aim to go as fast as you can in each event. Get used […]
Special Operations Forces Selection PT Preparation Week 7, Day 3 Tuesday is our favorite Leg Day at the gym, but we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF. Then a […]
Special Operations Forces Selection PT Preparation Week 7, Day 2 Some good pretest work for the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in […]
The questions have been coming in again with the influx of new and upcoming Selection classes in the winter months as many of the candidates are trying to get prepared. As is the norm, most of the questions we get center around the physical part of Selection, especially rucking and land navigation. We touched on […]
Special Operations Forces Selection PT Preparation Week 6, Day 6 Friday morning at the gym means that it is Leg Day our favorite day of the week. Start off with some Squats – front, dumbbell goblet, and barbell. After the weighted sled push, and some lunges mixed in there as well, we’ll finish off with […]
Special Operations Forces Selection PT Preparation Week 6, Day 5 Back to the gym on Thursday morning for a Chest and triceps workout to include some pushups, sit-ups, and kip ups. Then a 5-mile ruck march with 45-pounds minimum. If you’re on the East Coast, chances are you’re getting buried with a pretty intense snow […]
I spent some time being a nasty civilian after I got out of the Marines and gained some substantial weight. It turns out that the diet I had in the Marine Corps is not compatible with a healthy lifestyle if I’m not running 20 miles a week, hiking around base, starving in the field, and […]
Special Operations Forces Selection PT Preparation Week 6, Day 4 Happy Hump Day, it is back and shoulders day at the gym. Then a 5-mile rucksack march. Ensure that your second pair of boots are well broken in. Remember to stay hydrated while on the march, especially so in the cold weather, you’ll not want to drink […]
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