The Ramblings of a Mad Man

Posts tagged “fitness

Special Forces PT Test (Upper Body Round Robin)

Get the UBRR Eight Week Workout E-Book by Stew Smith at http://www.refactortactical.com/Upper-Body-Round-Robin-UBRR-p/ssubrr.htm

The Upper Body Round Robin AKA the UBRR is a commonly used physical fitness test among many Tier I and Tier II Special Operations Units.  This pt test goes well beyond the typical scoring of pushups, sit-ups and a run.  Have you completed the UBRR?  Tell us how you did!  Send us a video of you completing the workout for a chance to get some free swag!

The UBRR events include:

Bench Press

Pushups

Situps

Pull-ups

Dips

Rope Climb

Kipp Up

Shuttle Run

5 Mile Run/Ruck

UBRR SCORING SYSTEM

Special Instruction:

As soon as an individual finishes one exercise, he must start the next exercise in no more than 10 minutes.

There is only one common standard for all age groups.

Only one attempt is allowed per participant at each station

In order to pass the UBRR, participants must achieve the following:

Pass all events with at least the minimum score, and Receive at least 1100 total points from all the events combined.

 

Bench press:

Time:  No time limit.

Minimum: 6 repetitions with the individuals body weight minus 20 percent of the individuals body weight is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 3 points

The correct position is:  The individual will lay flat (supine) on the bench, feet flat on the floor, shoulder blades, head, and buttocks in contact with the bench.  Hands are approximately shoulder width apart.

A correct repetition is:  On the command, “Go”, the bar is pushed off the supports (first repetition only), and arms are extended fully to the locked position.  Then the bar is lowered until it touches the chest, and then raised until the arms are fully extended, elbows locked.

Grader position:  The grader must be located to one side of the individual doing the exercise to ensure the feet stay flat on the floor, the buttocks, shoulder blades and head stay in contact with the bench, and the arms fully extended.  The grader will notify the individual doing the exercise if the feet, buttocks, shoulder blades, or head lift do not maintain contact, or the arms don’t fully extend.  The repetition will not be counted after the second notification.

Example:            Individual weighs 180 pounds.

Minimum weight:  180lbs-36lbs (20% of 180) = 144 lbs

Individual presses 144 lbs 15 times.

Score = 100 points for minimum (6repetitions)

9 repetitions over minimum x 3 points per repetition for a total of 27 additional points (9 x 3 = 27).  Total score is 127 (100 points minimum and 27 points for additional points).

Push-ups:

Time:  1 minute

Minimum:  40 pushups is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 2 points

The correct position is:  The back is generally straight, feet are up to 12 inches apart, hands are placed should width apart with arms extended and locked on a generally flat surface

A correct repetition is:  On the command, “Go”, the body is lowered from the front leaning rest position until the chest (sternum area) touches a flat hand on the floor, then the body is raised until the arms are fully extended (locked).

Grader position:  The grader will have one hand on the floor and the other on one elbow of the individual doing the exercise.  The grader will notify the individual doing the exercise if he needs to go lower or extend the arms fully, and will not count the repetition after the second notification

Stew Smith Push up

 

Sit-ups:

Time:  1 minute

Minimum:  40 sit-ups is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 3 points

The correct position is:  The individual lies flat (supine) on his back on a generally flat surface.  The legs should have a 90 degree bend at the knees.  Feet should be flat on the floor with no more than 12 inches in between them, and at the same level as the upper body.  Fingers should be interlaced (one or more and at any part of the finger) and placed behind the head.

A correct repetition is:  On the command “Go” the individual raises his upper body by bending at the pelvis until the spine (base of the neck) breaks or equals the vertical plane (lower spine).  Then he lowers his body until the shoulder blades touch the floor.  The person holding the feet may secure them by any means, but will not be in the way or assist in the repetition.

Grader position:  The grader will be positioned perpendicular to the individual doing the exercise.  The grader will notify the individual doing the exercise if he needs to go higher or interlace the fingers and will not count the repetition after the second notification.

 

Pull-ups:

Time:  No time limit

Minimum:  6 pull-ups is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 3.5 points

The correct position is:  The bar will be grasped with hands shoulder width apart, knuckles facing the individual.  The individual will hang from the bar so that the arms are fully extended (starting position).

A correct position is:  On the command “Go”, pull with the arms, raising the body until the chin is higher than the bar (head can be level or tilted back).  Then the individual will lower his body until he is hanging with arms fully extended.  The knees may be bent so the feet are behind the body, but the knees cannot come up in the front or kip in any way that would assist in the repetition.

Grader position:  The grader will stand 18 inches in front of the person doing the exercise and will count out loud.  If the individual touches the grader with any part of this body, that repetition will not count.  The grader will notify the individual doing the exercise if he needs to go higher or lock the arms, and will not count the repetition after the first notification.

Stud Pull Up Bar works great for the test/training

 

Dips:

Time:  No time limit.

Minimum:  10 dips is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 2.5 points

The correct position is:  The body will be fully supported on the dip bar, arms fully extended and locked.  Legs may be bent or straight, and feet may be crossed.

A correct repetition is:  On the command “Go”, lower the body until the upper arms are parallel with the dip bar, and then press upwards with the arms until the arms are fully extended, elbows locked.

Grader position:    The grader will be positioned to one side of the individual to ensure the upper arms are at least parallel with the dip bar in the lower position, and the arms become fully locked in the up position.  The grader will notify the individual if he fails the go low enough, or if the elbows don’t lock.  He will not count the repetition after the second notification.

 

Rope climb:

Time: No time limit

Minimum:  Individual mist climb the rope (using any technique) until he can touch the designate height (the green tape at 20 feet) on the rope.  Individual will wear a 20 lb vest during this exercise.

Score:  This is a GO/NO GO event, and no points will be awarded.

 Kipp-up

Time:  One minute time limit

Minimum:  Six kipp ups is the minimum.

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 3.5 points

The correct position is:  The individual will position himself underneath the pull-up bar as if he were doing a regular pull-up.  Do a left or right facing movement so the pull-up bar is now perpendicular to the individual.  Grasp the bar with palms facing each other, no more than 5” apart, arms fully extended and body hanging without touching the ground.

The correct repetition is:  On the command, “Go”, pull up with the arms and torso, raising the feet and legs, one leg on either side of the bar, until the heels touch above the bar, with the bar between the legs.  Then lower the legs until the arms and legs are fully extend in the starting position.  This is one repetition.

Grader position:  The grader will be located to one side or the other of the individual to ensure the arms and legs are fully extended to start each repetition.  The grader will also ensure that the heels touch above the bar on each repetition.  The grader will notify the individual if the individual fails to fully extend the arms or legs or fails to touch the heels above the bar.  He will not count the repetition after the second notification.

 

Shuttle Run:

Time:  24 seconds is the maximum time

Score:  The maximum is worth 100 points.  Each full 0.1 second under the maximum is worth 2 points.

A correct course is:  The course will be a pre-marked 25 meter running lane that is flat and without obstructions.  Easily visible lines on the ground will indicate the starting point and the 25 meter point.

A correct shuttle run is:  On the command “Go”, the individual doing the exercise will leave the start point and run down to the far end of the course, pick up a block, return to the start point and put that block down behind the line.  Then he will pick up a different block, return to the far end, put that block down behind the line, pick up a different block and return to the starting line.  The blocks must be placed behind the lines and carried by hand.

Grader position:  The grader will be positioned behind the starting line, and must use a watch that measures tenths of a second.

Example:            Individual’s time = 22.4 seconds

Time is 24 seconds or less (maximum) = 100 points

Total time under 24 seconds is sixteen 1/10th second increments

Score = 100 (maximum time) + (16 x 2) for tenths of a second

under the maximum for a total score of 132 points

 

Five Mile Run:

Time:  Maximum time is 40 minutes

Score:  The maximum is worth 100 points.  Every full 5 second increment under the maximum time is worth 2 points

A correct course is:  The course will be 5 miles in distance, with a paved (or similar) surface, generally flat and without obstacles.  The start and finish line will be the same.

A correct five mile run is:  On the command “Go”, the individual will begin to run at his own pace, and continue through the course until he crosses the finish line.  This exercise must be completed

Grader position:  The grader will be located at the start/finish line, and will begin the time at the command “Go”.  He will call off the finish times as runners cross the finish line, and he will not stop his watch until the last runner has completed the run.

 

Example:            Individuals time = 36:17

Time is 40 minutes or less (maximum) = 100 points

Total time under 40 minutes is 223 seconds

44 full 5 second increments x 2 points per increment = 88 points

(22 x 3 = 88)

Score = 100 (maximum time) + 88 (points for 5 second increments) for a total

Score of 188 points.

5 Mile Run

 

OR

 

Five Mile Rucksack March: 

Time:  The maximum time is 75 minutes

Score:  The maximum score is worth 100 points.  Every full time increment of 15 seconds under the maximum is worth 2 points.

Equipment:  The rucksack must weigh no less than 40 pounds dry.  Uniform can be pants or shorts with boots.

A correct course is:  The course will be 5 miles in distance, with a hard, solid surface, generally flat without obstacles.  The start and finish line will be the same.

A correct five mile rucksack march is:  Individual will begin at the start line, and at the command “Go”, will begin the ruckmarch at his own pace and continue through the course until he crosses the finish line.  This entire exercise must be completed with the rucksack, and un-aided.  Running is authorized.

Grader position:  The grader will be located at the start/finish line, and will start the time at the command “Go”.  He will call off the times as participants cross the finish line, and he will not stop the time until the last individual completes the rucksack march.

 

Example:            Individuals time is 52 minutes 35 seconds.

Time is 75 minutes or less (maximum) = 100 points

Total time under 75 minutes is 22 minutes and two 15 full seconds

22 minutes x 4 (15 second increments) = 88 + 1 (15 full second)

89 x 2 = 178

Score of 178 points

 

Click to Purchase the UBRR E-Workout Book

Click to Purchase the UBRR E-Workout Book

Looking to improve your UBRR Score?  Try the Eight Week Workout guide by Stew Smith available for immediate download at http://www.refactortactical.com/Upper-Body-Round-Robin-UBRR-p/ssubrr.htm

– See more at: http://blog.refactortactical.com/special-forces-pt-test-upper-body-round-robin/#sthash.js9EnBSN.dpuf


Food Quote of the Week

Food Quote of the Week.


Image

Dedication done right.

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41 Reasons To Train Today. By Chris McCombs

Hell yeah! HTFU!

41 Reasons To Train Today
POSTED ON MAY 7, 2013 // 2 COMMENTS

1. Because not training is saying “Fuck you” to your body and your life

2. You’ll be that much closer to turning into your childhood hero

3. Because Jack Lalanne would be proud ( RIP Jack )

4. Because you do not want to be one of those people who don’t train, do you? That’s no way to live.

5. Because it’s just plain the safest way possible for you to get rid of all that pent-up aggression you have. Trust me, just take it out on the iron, it’s best for everyone involved.

6. Because you wouldn’t skip out on brushing your teeth today would you? ewwwww… same thing

7. Because you need to keep the commitment to yourself. Breaking this commitment is detrimental to your self-esteem as well as your future

8. If you don’t, you’re gonna get weaker, fatter and uglier.

9. If you don’t, somewhere deep inside you’ll hate yourself for it

10. It’s the best, natural anti-depressant the world has to offer

11. Cuz you’re one sexy mother fucker when you train and you know it

12. You’re carving out a better existence for yourself

13. Cuz you’re not gonna puss out are ya?

14. Because you’ll be more productive and effective with the rest of your time today. Training saves time. The excuse “I don’t have time to train” is just a lie people tell themselves because they don’t wanna train and aren’t committed to it

15. You’ll feel better

16. It trumps Xanax for relieving stress and anxiety

17. It makes you crave healthy foods… so you’ll probably eat good today too

18. It’s a great escape from your problems. Yeah, I know, you have a shitload of them right now. It’s ok, just get your ass in the gym and train. Once you start hitting it those problems will cease to exist

19. Training sets you up for success in all areas of your life

20. It beats any kind of therapy on the planet hands down

21. Because it’s the only workout you need to worry about doing today

22. Because thinking about it is so much harder than just fucking doing it

23. Cuz you’re just gonna go in and do a few light sets today, that’s it, it’ll be a breeze. I’ve been using that lie to get my ass in the gym for years and it works… within 10 minutes I’m training my ass off, every single time.

24. Training makes you more confident.

25. You’ll like yourself more

26. You’ll sleep better

27. You’ll have more energy

28. You’ll be able to better protect yourself and those you love should some unexpected shit go down.

29. You’ll age better. Seen old people who train? Cool huh? … Seen old people who don’t?

30. You’ll have more sex, better sex and most likely with better looking people

31. You get the opportunity to be walking, talking inspiration

32. You’re ALWAYS glad you trained

33. It’s fun. Sometimes.

34. Cuz it’s much more fun than the treadmill. The treadmill sucks

35. Because it’s squat day, that’s why

36. Because you know when you stop training, it all goes to shit

37. Because life is 100x better when you train ( I’ve tried to get through without it, and trust me, it sucks )

38. Because right now there’s some paralyzed mother fucker confined to a hospital bed just wishing he could train. You owe it to that dude to give it all you fucking got today.

39. Because you owe it to YOURSELF to train today

40. Because you can

41. Cuz it’s gotta be done

Case. Fucking. Closed.

Big Chris

P.S. If you liked this post, I’d love if you would push some of those social media sharing buttons like the Facebook, Twitter, Reddit and Google Plus buttons at the top of this post and share it with your friends
And, I’d love to hear your thoughts on the subject

Seriously…

I’d love to hear your comments below
I’ll do my best to answer each and every one.

FILED UNDER: UNCATEGORIZED //
Written by Chris McCombs


SPEP- Week 4

I haven’t decided if I have abused my body enough this week. I guess we’ll see tomorrow.

 

PERFORMANCE ENHANCEMENT TRAINING PROGRAM
DAY 1/WEEK 3/STRENGTH/PROGRESSIVELY INCREASE WEIGHT AND RECORD
Exercise Grouping Chosen Exercise Rest in Minutes Sets Repetitions Progressive
1 General Warm-Up Phase I 1 10 TO 30
2 Explosive Exercise Box Jumps 4 5
3 Knee Dominant Exercise Back Squats 4 10,3,3,3 Increase weight until hard, but doable
3 Hip Dominant Exercise Romanian Dead Lift 4 10,3,3,3 ”   “
4 Vertical Push Exercise Push Press 4 10,3,3,3 ”   “
4 Vertical Pull Exercise Mixed Grip Pull-Up 4 10,3,3,3 ”   “
5 Horizontal Push Exercise Barbell Floor Press 4 10,3,3,3 ”   “
5 Horizontal Pull Exercise Barbell Bent Over Row 4 10,3,3,3 ”   “
6 Rotational Exercise Landmines 4 20 ”   “
6 Bridging Exercise 3 Pt Planks 4 30/30/30
DAY 2/WEEK 3/Cardio Endurance
Exercise Grouping Chosen Exercise Sequence Sets Repetitions
1 General Warm-Up Phase III 1 10 TO 30
2 Cardiovascular Exercise Swim 1 2km
DAY 3/WEEK 3/AEROBIC/ANAEROBIC TRAINING
Exercise Grouping Chosen Exercise Sequence Sets Repetitions
1 General Warm-Up Phase III 1 10 to 30
2 Knee Dominant Exercise Goblet Squat 0 rest between ex 4 10
2 Cardiovascular Exercise Farmer Carry 20s between set 4 50m
3 Vertical Pull Exercise Pull-Ups 0 rest between ex 5 10
3 Cardiovascular Exercise Sandbag Get-ups 20s between set 5 40sec
4 Horizontal Push Exercise Smartblock Floor Press 0 rest between ex 4 10
4 Cardiovascular Exercise Burpees 20s between set 4 10
5 Rotational Exercise Smartbell Russian Twist 0 rest between ex 5 20
5 Bridging Exercise L-Pull Ups 20s between set 5 5
DAY 4/WEEK 3/MUSCULAR ENDURANCE
Exercise Grouping Chosen Exercise Sequence Sets Repetitions
1 General Warm-Up Phase III 1 10 to 30
2 Endurance Ruck March 1 9 miles 65lbs
DAY 5/WEEK 3/MUSCULAR ENDURANCE
Exercise Grouping Chosen Exercise Rest in Minutes Sets Repetitions
1 General Warm-Up Phase I 0 1 10 to 30
2 Explosive Exercise Power Clean 1 4 5
3 Knee Dominant Exercise Split Squat 0 between superset 4 10
3 Hip Dominant Exercise Zercher Good Morning 1 between goups 4 10
4 Vertical Push Exercise Powerblock Shoulder Press 0 between superset 4 10
4 Vertical Pull Exercise Pull-Up 1 between goups 4 10,8,8,6
5 Horizontal Push Exercise Powerblock Push-Up 0 between superset 4 10
5 Horizontal Pull Exercise Powerblock Row 1 between goups 4 10
6 Rotational Exercise Barbell Torque Twists 0 between superset 4 10
6 Bridging Exercise Plank Walk Up 1 between goups 4 10

PERFORMANCE ENHANCEMENT TRAINING PROGRAM- Week 2

Earn it!

Earn it!

PERFORMANCE ENHANCEMENT TRAINING PROGRAMThis is a Monday, Wednesday, Friday program. On Tuesdays and Thursdays, you should probably run. Enjoy!
DAY 1/WEEK 2/STRENGTH/PROGRESSIVELY INCREASE WEIGHT AND RECORD
Exercise Grouping Chosen Exercise Rest in Minutes Sets Repetitions Progressive
1 General Warm-Up Phase I 0 1 10 TO 30
2 Explosive Exercise Squat Jump 2 4 5
3 Knee Dominant Exercise DB Over Head Squats 1 to 2 4 10,8,8,6
3 Hip Dominant Exercise Good Mornings 1 to 2 4 10,8,8,6
4 Vertical Push Exercise DB Shoulder Press 1 to 2 4 10,8,8,6
4 Vertical Pull Exercise Mixed Grip Pull-Up 1 to 2 4 10,8,8,6
5 Horizontal Push Exercise DB Push-Ups 1 to 2 4 10,8,8,6
5 Horizontal Pull Exercise DB Rows 1 to 2 4 10,8,8,6
6 Rotational Exercise Decline Russian Twists 1 to 2 4 10,8,8,6
6 Bridging Exercise 3-Point Planks 1 to 2 4 10,8,8,6
7 Conditioning Activity Run 2 Miles
DAY 2/WEEK 2/AEROBIC/ANAEROBIC TRAINING
Exercise Grouping Chosen Exercise Sequence Sets Repetitions  
1 General Warm-Up Phase II 1 10 TO 30
2 Knee Dominant Exercise Kettle Bell Lunge 10 left & right 4 20
2 Cardiovascular Exercise Sled Push 2 high/2 low 4 50 Meters
3 Vertical Pull Exercise Pull-Ups minimize rest 5 5,4,3,2,1
3 Cardiovascular Exercise Versa Climber until sets complete 5 100ft
4 Horizontal Push Exercise GHD Push Press 4 10
4 Cardiovascular Exercise Side Straddle Hop 4 40
5 Rotational Exercise Landmines 5 10
5 Bridging Exercise “L” Pull-Ups 5 5  

Performance Enhancement Training Program – Week 1

DAY 1/WEEK 1/STRENGTH/PROGRESSIVELY INCREASE WEIGHT AND RECORD
Exercise Grouping Chosen Exercise Rest in Minutes Sets Repetitions Progressive
1 General Warm-Up Phase I 0 1 10 TO 30
2 Explosive Exercise Box Jumps 2 5 3 Increasing Weight
3 Knee Dominant Exercise Goblet KB Squats 1 to 2 5 5,4,3,2,1
3 Hip Dominant Exercise Romanian Deadlifts 1 to 2 5 5,4,3,2,1
4 Vertical Push Exercise KB or Powerblock Overhead Press 1 to 2 5 5,4,3,2,1
4 Vertical Pull Exercise KB or PB High Pull 1 to 2 5 5,4,3,2,1
5 Horizontal Push Exercise Powerblock Push-up 1 to 2 5 8,6,4,4
5 Horizontal Pull Exercise Powerblock Row 1 to 2 5 8,6,4,4
6 Rotational Exercise Medball Tap-Taps 1 to 2 3 20
6 Bridging Exercise Planks 1 to 2 3 20sec
7 Conditioning Activity Row 0 1 2,000 meters
DAY 2/WEEK 1/AEROBIC/ANAEROBIC TRAINING
Exercise Grouping Chosen Exercise Rest in Minutes Sets Repetitions
1 General Warm-Up Phase I 0 1 10 TO 30
2 Knee Dominant Exercise KB Squat 0 between set 4 10
2 Cardiovascular Exercise Rows 1 between groups 4 500 meters
3 Vertical Pull Exercise Versa Climber 0 between set 5 100ft
3 Cardiovascular Exercise Pull-ups 1 between groups 5 5,4,3,2,1
4 Horizontal Push/Cardiovascular Exercise Squat Thrusts 1 4 20
5 Rotational Exercise Planks 0 4 30sec
5 Bridging Exercise Smartbell Russian Twists 0 4 40
DAY 3/WEEK 1/MUSCULAR ENDURANCE
Exercise Grouping Chosen Exercise Rest in Minutes Sets Repetitions
1 General Warm-Up Phase II 0 1 10 TO 20
2 Explosive Exercise Box Jumps 1 5 5,4,3,2,1
3 Knee Dominant Exercise Barbell Front Squats 0 between set 4 10
3 Hip Dominant Exercise Romanian Deadlifts 1 between groups 4 10
4 Vertical Push Exercise Push Press 0 between set 4 10
4 Vertical Pull Exercise Pull-ups 1 between groups 4 10
5 Horizontal Push Exercise Smartblock Push-up 0 between set 4 5,4,3,2,1
5 Horizontal Pull Exercise Smartblock Row 1 between groups 4 5,4,3,2,1
6 Rotational Exercise Seated Russian Twist 0 between set 4 40
6 Bridging Exercise 3 Point Plank (L/R/Ctr) 1 between groups 4 20/20/20 secs

 

GENERAL WARM-UPS
PHASE 1
1 30 JUMPING JACKS (AKA, SIDE STRADDLE HOP)
2 10 JUMP SQUATS
3 20 BODY WEIGHT SQUATS
4 10 BODY WEIGHT ROMANIAN DEADLIFTS
5 10 HAND WALK OUT TO PUSH UP/WALK IN TO TOES
6 15 PUSH-UPS
PHASE 2
1 10 LOW SIDE LUNGE TO HEEL AND TOE LIFT
2 10 LUNGE/DROP/ELBOW TO GROUND
3 10 JACK KNIFE PUSH UPS
4 10 ROLLING LEG SPREADERS
5 20 CRUNCHES
6 10 HIGH STRAIGHT LEG KICKS
PHASE 3 (CREATE AND DEVELOP YOUR OWN WARM UP)
1
2
3
4
5
6  

 

BEAST MODE ON!

BEAST MODE ON!