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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 12, Day 3

By Steve Balestrieri | May 21, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled push followed by a four-mile run in under 32 minutes.

These exercises will build up leg power, strength, and endurance that will serve you well in SOF. These muscles all help in carrying the heavy rucksacks that you will be toting in Special Operations. The key here is more reps and lighter weight (for the most part).

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps or to muscle failure

3 x 12 Leg Extensions

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

3 x Goblet Squats 20-15-12 reps (lighter weight)

4 x Sled push (with a heavier weight) or Fireman’s Carry with a training partner

3 x 10 reps Dumbbell Lunges

3 x 20 Spider-Man 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, UBRR Prep, US SOCOM Tagged With: 75th Ranger Regiment, Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, SpecialOperations.com, training, US Army Special Forces