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Special Operations Forces Selection PT Preparation Week 4, Day 2 We’ll start our Monday doing a mini-UBRR with Pushups, sit-ups, and crunches, with V-ups and dips. Then we’ll focus on some speed work with the shuttle runs rather than a longer duration. Have you been breaking in a second pair of boots for the ruck march from […]
Special Operations Forces Selection PT Preparation Week 3, Day 7 Back in the gym this morning for some shoulders and back training before heading out for a run. We’ll break up the routine next week with some more speed interval running, that will help to build up your short area quickness and speed. And we’ll […]
Special Operations Forces Selection PT Preparation Week 3, Day 6 Friday is always a good day to for Leg Day at the gym, the lighter weight in the squats but higher reps help with endurance. Weighted sled push builds up some explosion. The leg work in the gym will bode well for you in Selection […]
Special Operations Forces Selection PT Preparation Week 3, Day 5 All the workout can be done outside this morning. We are going to max out on pushups, sit-ups, and crunches today before we head back out on the rucking trails. There is no time limit on any of the exercises, obviously, the goal is to […]
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 […]
Special Operations Forces Selection PT Preparation Week 3, Day 3 Continue to prep for the UBRR. Leg Day at the gym, our favorite… with squats, the sled push, and some lunges. We’ll follow that with a three-mile run at a good pace, faster than the standard. Remember to stretch well before and after the run […]
Special Operations Forces Selection PT Preparation Week 3, Day 2 This Monday we’ll focus on some speed work with the sprints rather than a longer duration. It will build up some explosion in your legs and improve your overall running. We’ll hit the exercises heavy this morning and build up some endurance. Focus on correct […]
Special Operations Forces Selection PT Preparation Week 2, Day 4 We’re going to do a smoker this morning of pushups, sit-ups, and crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there […]
Special Operations Forces Selection PT Preparation Week 2, Day 3 Tuesday is a leg day at the gym. These exercises build strength and explosion in your lower body and you’ll need both in Selection. These will also help your times with both running and carrying a rucksack. Make sure you are hydrating enough during the […]
Special Operations Forces Selection PT Preparation Week 2, Day 2 After the rucksack march of Sunday, we go back to the gym with some prep for the Upper Body Round Robin (UBRR) followed by a 3-mile run. Â Set the pace for as fast you can and try to better the standard and the time of […]
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