train your body

Special Operations Forces Selection PT Preparation Week 6, Day 3

Tuesday is Leg Day at the gym, our favorite (sometimes), but we’ll begin with pull-ups. The squats and lunges build up the strength in your lower body for carrying a rucksack, which is the bread and butter of SOF. And the focus of our post later today. Then a four-mile run in under 32 minutes.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Deadlifts 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

3 x 10 reps Dumbbell Lunges

3 x 20 Side planks

4-Mile run (32-minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 6, Day 2

Some good pretest work for the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection.

After the exercises, a three-mile run as fast as you can. The standard is 24 minutes, aim to better that. Mark the time in your workout logbook

UBRR 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)

3-mile run (24 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 5 Day 7

Saturday morning work in the gym hitting your shoulders and back. Followed by a 4-mile run. Log your numbers down in the workout notebook

UBRR 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 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 5, Day 6

It’s Friday, which means our favorite, Leg Day at the gym this morning. Let’s get the weekend started off right with some squats and deadlifts. Mix in some lunges and the Weighted Sled Push and capped off with a 4-mile run.

Stretch well and ensure you stay hydrated. Finish with a 4-mile run in 32 minutes or less.

UBRR Training:

Continue to prep for the UBRR.

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

3 x 12 Deadlifts

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x Weighted sled push (heavyweight), or Fireman’s Carry

4-mile run (32 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 5, Day 5

Back to the gym on Thursday morning for a Chest and triceps workout to include some pushups, sit-ups, and kip ups. Then a 5-mile ruck march with 45-pounds minimum. Remember to stay hydrated and mark your progress down in your workout log book.

UBRR 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

3 x 10 Kip Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

5-mile rucksack march (45-pound minimum, 75-minutes maximum) over varied terrain, note your time

Stretch well after completion

Have you signed up for the Crate Club yet? It is the place to get great to find gear specially chosen, tested and approved by Special Operations veterans. Join here:

Special Operations Forces Selection PT Preparation Week 5, Day 4

Wednesday is Hump Day of the week, so we’ll head to the gym for a back and shoulders workout and then head out for a 5-mile ruck march. Remember to stay hydrated while on the march and mark your progress in the workout log book.

UBRR Training:

More Preparation for the UBRR:

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

3 x 12 Seated Rows

3 x 10 Deadlift

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 Rucksack march (45lb minimum) the standard is 75 minutes. We’ll be aiming to do better than that.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 5, Day 3

Tuesday morning is time to go back to the gym to work on pull-ups and rope climbing preparation as well as Leg Day.

Go heavier with the sled push to build up explosion which will definitely help with the rucksack marches. If you don’t have access to climbing ropes, (which my gym doesn’t) then do the towel pull-ups.

Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Towel pull-ups 10 reps

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

3 x 10 reps Deadlift

4 x Sled push heavier weight or Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Side planks

4-mile run (32 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 5, Day 2

Happy Monday, we’ll do a small prep for the UBRR (Upper Body Round Round) by doing a pre-test on the Pushups, Sit-ups, Crunches, and V-Ups just once. Go thru the entire cycle and then do it again and see where your fitness level is.

Ensure your form is very strict with the push-ups as that are how those are graded. We’ll follow with the shuttle run, in order to build up short area quickness and burst. Hydrate well and remember to stretch out after the workout.

UBRR 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

10 x 40-meter shuttle run

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 5, Day 1

We’ll kick off things today with our Sunday morning rucksack march. A warmup of pushups and planks followed by a fast-paced 5-mile ruck march with a 45-pound minimum to start the day right. The ability to carry a rucksack is of paramount importance in Special Operations.

Remember to stay hydrated throughout the ruck and to ensure that you have at least two pairs of boots broken in for the course. So, wear the pair #2 today.

UBRR Training:

Warm up

2 x 20 Pushups

2 x 20 Side Planks

5-mile rucksack march over varied terrain. 75 Minutes maximum. Try to keep your pace better than the standard. And mark your times in your workout log book.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 4, Day 7

Shoulder and back exercises this morning in the gym before a run to top things off. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing.

Be sure to mark down your progress in your workout log book and remember to stretch well before and after your workout.

UBRR Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Lat Pulldowns, front

3 x 10 Dumbbell Side Raises

3 x 10 Seated Rows

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run (32 minutes maximum)

Stretch well after completion