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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 8, Day 4

By Steve Balestrieri | April 24, 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 a 5-mile rucksack march. Conduct the ruck over varied terrain and remember to hydrate throughout. After the ongoing and heavy rains here and dealing with a muddy mess on the trail, your times may suffer as the ruck becomes a slog thru the mud. Get used to it, the weather is rarely perfect for Selection.

It is a good habit to get used to hydrating while rucking and a needed one for the time when you’re in the course.  Even in the rain. Mark your time down in your workout logbook.

UBRR Training:

More Preparation for the UBRR:

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

3 x 12 Lat Pull downs, front

3 x 10 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

5-mile Ruck sack march (45-lb minimum) over varied terrain, 75-minutes maximum

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, ruckers, rucking, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, SpecialOperations.com, train your body, training, US Army Special Forces