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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 2, Day 3

By Steve Balestrieri | November 20, 2018 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

Tuesday is a leg day at the gym. These exercises build strength and explosion in your lower body and you’ll need both in Selection. These will also help your times with both running and carrying a rucksack. We’re going to go for heavier squats today with fewer reps, at other times we’ll go lighter and more reps.

Make sure you are hydrating enough during the workout and do a good stretch before and after. No one likes Leg Day but learn to embrace it and drive through. Eventually, it will become one of your favorite days.

Training – Prep for UBRR:

3 x Pullups 10 reps

3 x Squats 10-8-6 reps (Heavyweight barbell)

3 x Deadlifts 10-10-10 reps (Heavyweight)

3 x 10 Leg Extensions

3 x Sled Push or Fireman’s Carry

30 x “V” Ups

3-mile run (24 minutes minimum)

Stretch well after completion

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Filed Under: Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM Tagged With: 75th Ranger Regiment, Air Force Special Operations, fitness, long tab, MARSOC, navy seal, NEWSREP, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces