Fitness

Special Operations Forces Selection PT Preparation Week 4, Day 4

Wednesday is Shoulder Day in the gym along with some speed work. The sprints here will help with your overall cardio fitness, build some explosion, 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 but will aid in your distance running. This is a system that some NFL teams use to increase their speed.

Training:

You've reached your daily free article limit.

Subscribe and support our veteran writing staff to continue reading.

Get Full Ad-Free Access For Just $0.50/Week

Enjoy unlimited digital access to our Military Culture, Defense, and Foreign Policy coverage content and support a veteran owned business. Already a subscriber?

Wednesday is Shoulder Day in the gym along with some speed work. The sprints here will help with your overall cardio fitness, build some explosion, 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 but will aid in your distance running. 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

 

About Steve Balestrieri View All Posts

Steve is a SOFREP Senior Editor. He has served as a Special Forces NCO and Warrant Officer before injuries forced his early separation. He writes for SOFREP and covers the NFL for PatsFans.com and his work was regularly featured in the Millbury-Sutton Chronicle and Grafton News newspapers.

COMMENTS

You must become a subscriber or login to view or post comments on this article.

More from SOFREP

REAL EXPERTS.
REAL NEWS.

Join SOFREP for insider access and analysis.

TRY 14 DAYS FREE

Already a subscriber? Log In