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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 7, Day 4

By Steve Balestrieri | April 17, 2019 Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, UBRR Prep, US SOCOM

Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots.

Aim to go as fast as you can in each event. Get used to swimming with fatigues and boots. It is much harder than normal swimming and is an often-overlooked part of the Selection preparation.

If you can do all three of these things well, you will have the physical aspect for most of the Selection courses checked.

Training:

More Preparation for the UBRR:

3 x 12 Lat Pull, behind the neck (go as heavy as possible)

3 x 12 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

3-mile Run (24 minutes maximum)

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

300-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, UBRR Prep, US SOCOM Tagged With: 75th Ranger Regiment, Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, rucking, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, SpecialOperations.com, train your body, training, US Army Special Forces