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.

UBRR 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