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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

SOF PT

Special Operations Forces Selection PT Preparation Week 12, Day 6

By Steve Balestrieri | May 24, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

Friday means that it is Leg Day at the gym. Starting with Squats – (dumbbell goblet, and barbell), then some lunges and the weighted sled push. 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. UBRR Training: Continue to prep More »

Special Operations Forces Selection PT Prep Week 12, Day 5

By Steve Balestrieri | May 23, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

Back to the gym on Thursday morning for a Chest and Triceps workout before heading out for a 4-mile run. Look to better the standard of 32 minutes. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. UBRR Training: More Preparation for the UBRR: More »

Special Operations Forces Selection PT Preparation Week 12, Day 4

By Steve Balestrieri | May 22, 2019 Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, UBRR Prep

Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, 90-minute minimum. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and stay hydrated. Training: More Preparation for the UBRR: 3 More »

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 More »

Special Operations Forces Selection PT Preparation Week 12, Day 2

By Steve Balestrieri | May 20, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. A few years ago, I spoke with a veteran NFL player about passing their conditioning test prior to starting the annual summer training camps. He said, “the only way to pass it, is to prepare More »

Special Operations Forces Selection PT Preparation Week 12, Day 1

By Steve Balestrieri | May 19, 2019 Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, UBRR Prep, US SOCOM

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 More »

Special Operations Forces Selection PT Preparation Week 11, Day 7

By Steve Balestrieri | May 18, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

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 More »

Special Operations Forces Selection PT Preparation Week 11, Day 6

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

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 More »

Special Operations Forces Selection PT Preparation Week 11, Day 5

By Steve Balestrieri | May 16, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

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 More »

Special Operations Forces Selection PT Preparation Week 11, Day 4

By Steve Balestrieri | May 15, 2019 Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, UBRR Prep, US SOCOM

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, More »

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