Fitness

Special Operations Forces Selection PT Preparation Week 12, Day 1

It is time for our Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out for 8 miles. Head out over varied terrain and try to go as fast as you can without running. The standard is 120 minutes, maximum. Your goal should be to come in much quicker.

Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. Break it up by wearing your second pair of boots today to ensure they are properly broken in for the course.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

8-mile Rucksack march over varied terrain with a rucksack weighing 45-pounds minimum, and in 120 minutes (2 hours) or less. And mark your times in your workout log book.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 11, Day 7

Back in the gym this Saturday morning for a shoulder and back workout. Pull-ups, Deadlifts, Side Raises, and Shoulder Presses. Followed by a four-mile run in 32 minutes or less. Log your numbers down in the workout notebook and stretch well.

Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Barbell Dead Lift

3 x 10 Wide Grip Pull-ups

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run (32-minutes maximum)

Stretch well after completion.

Special Operations Forces Selection PT Preparation Week 11, Day 6

It is Friday so that must mean that it is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push. If your gym doesn’t have a sled, you can substitute a Fireman’s carry. And then finish the workout with a five-mile run.

Mark your progress down in your workout log book and stretch well after the session.

Training:

Continue to prep for the UBRR.

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

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

3 x 10 Barbell Squats

3 x 10 Deadlifts

3 x 10 Dumbbell Lunges

3 x 10 Romanian Lunges

3 x Weighted Sled Push or Fire Man’s Carry

5-mile run (40 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 11, Day 5

Thursday morning is a Chest and Triceps workout at the gym before heading out for a 5-mile run. Flat and Incline Bench Presses as well as Flies, Pushups, Pushdowns, and Dips ought to have your triceps feeling the pump. Then a 5-mile run over varied terrain in 40 minutes or less.

UBRR Preparation Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 V Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

5-mile run (40 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 11, Day 4

It is Wednesday so, in our preparation, we’re going to conduct not only a Shoulders and back day in the gym but then head off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots. If you can do all three of these things well, you will have the inside track for most of the Selection courses.

Training:

More Preparation for the UBRR:

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

3 x 12 Lat Pulldowns, front

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

3-mile Rucksack march (45lb minimum)

300-meter Swim in fatigues and boots

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 11, Day 3

Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups and then hit the squats, lunges and the sled or the Fireman’s Carry followed by a four-mile run in under 32 minutes, which is the standard.

As always, make sure you stretch well before and after as well as hydrate.

Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

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

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

4 x Sled push heavier weight or Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Spiderman Planks

4-Mile run (32 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 11, Day 2

Monday morning, we kick our week off right. Head to the gym where we’ll do our workout with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 4-mile run. Remember to stay hydrated and mark your progress in your workout log book.

Training:

More preparation for the UBRR

1 x 1-minute Pushups

1 x 1-minute Sit-ups

1 x 1-minute, Crunches

1 x 1-minute, V-ups

1 x Dips as many as possible to muscle failure (no time limit)

1 x Pullups as many as possible or to muscle failure (no time limit)

4-mile run (32 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 11, Day 1

It is time for our Sunday morning ruck march. We’re going to do an eight-mile course today over varied terrain. Strive to better the standard time of 120 minutes. Do a quick warmup of pushups and sit-ups before heading out.

Stretch well both before and after the ruck march. Remember to drink plenty of water and stay hydrated out there. And wear your second pair of boots today. On a side note, check for ticks out there. They are extremely heavy around here right now and one can scarcely walk on the trail without picking off multiple little critters.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

8-mile Rucksack march over varied terrain. And mark your times in your workout log book. If your feet are hurting after completion, then that second pair of boots may need more break-in time. Don’t wait for Selection to get that done.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 10, Day 7

Back in the gym this Saturday morning for a shoulder and back workout. Pull-ups if you have no access to ropes, but use climbing ropes if they are available. Followed by a four-mile run in 32 minutes or less.

Log your numbers down in the workout notebook and prepare for a long ruck on Sunday morning. And as always, remember to stay hydrated.

Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Barbell Dead Lift

3 x 10 Wide Grip Pull-ups

3 x 10 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run (32 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 10, Day 6

It is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push.

And then finish the workout with a five-mile run in 40 minutes or less. Mark your progress down in your workout log book and stretch well after the session.

Training:

Continue to prep for the UBRR.

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

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

3 x 10 Barbell Squats

3 x 10 Deadlifts

3 x 10 Dumbbell Lunges

3 x Weighted Sled Push or Fireman’s Carry

3 x 10 V-Ups (Lying on the floor)

5-mile run (40-minute maximum)

Stretch well after completion