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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 14, Day 4

By Steve Balestrieri | June 27, 2018 Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, US SOCOM

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Wednesday is a light Shoulders and Back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a rucksack march, and a swim with fatigues and boots.

These are three things that you’ll have to be able to do well to pass Selection. If your plans include being a Marine Raider or a Navy SEAL, then being a good swimmer and being more comfortable in the water with your gear on is a must.

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Training:

More Preparation for the UBRR:

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

2 x 12 Lat Pulldowns, front

2 x 10 Dumbbell Side Raises

2 x 10 Dumbbell Front Raises

2 x 10 Dumbbell Arnold Press

2 x 8 Shoulder Shrugs

3-mile Run (24 minutes maximum)

3-mile Rucksack march (45-pound minimum, 45 minutes maximum)

100-meter swim in fatigues and boots

Stretch well after completion

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Filed Under: Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, US SOCOM Tagged With: Air Force Special Operations, long tab, MARSOC, navy seal, pt, pt prep, ruckers, rucking, Selection, SFAS, socom, SOF, SOF PT, sofrep, Special Operations Forces, swim with fatigues and boots, swimming, train your body, training, US Army Special Forces