Special Operations Forces Selection PT Preparation Week 3, Day 4
Shoulder work in the gym is the order of the day along with some speed work. The sprints will help with your overall cardio fitness, build explosion in your legs and will serve you well with your endurance. It is also a functional part of your job in Special Operations.
There will be plenty of times where you’ll have to sprint short distances with your gear on. It will test you in a different manner than a distance run. This is a system that some NFL teams use to increase their speed.
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 Shoulder Press
3 x 8 Shoulder Shrugs
40-Meter Sprint, walk back to the starting point
50-Meter Sprint, walk back to the starting point
60-Meter Sprint, walk back to the starting point
70-Meter Sprint, walk back to the starting point
80-Meter Sprint, walk back to the starting point
90-Meter Sprint, walk back to the starting point
100-Meter Sprint, walk back to the starting point
Stretch well after completion
Originally published on Special Operations.com and written by
