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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation 10.17.2017

By Steve Balestrieri | October 17, 2017 History

Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups and towel pull-ups or rope climbing if you have access to them. Then squats, lunges and the sled followed by a four-mile run

Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Towel pull-ups 10 reps

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

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

4 x Sled push (with a heavier weight) or Fireman’s Carry with a training partner

3 x 10 reps Dumbbell Lunges

3 x 20 Side Planks

4-Mile run (32 minutes maximum)

Stretch well after completion

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Filed Under: History Tagged With: Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, sofrep, Special Operations Forces, training, US Army Special Forces