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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 7, Day 3

By Steve Balestrieri | September 4, 2018 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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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 four-mile run in 32 minutes or less which is the standard. We aim to better that.

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UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

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

3 x 10 Deadlifts reps

4 x Sled push heavier weight or Fireman’s Carry

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: Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM Tagged With: Air Force Special Operations, fitness, Leg day, long tab, MARSOC, navy seal, power and explosion training for your legs, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, sofrep, Special Operations Forces