The SOFlete Selection Preparation Guide’s twelve week progression begins with benchmarks to measure performance, these include metrics for general fitness as well as hard-gate metrics consistent with multiple selection processes throughout the US Military’s Special Operations Community. Our program builds gradually based on those numbers and will re-test before the program ends. The end of this program is designed to taper you off in order to let you rest and most importantly, to remedy any minor bumps and bruises before your formal selection begins.
Selection is a thinking man’s game, and the SOFlete Selection Preparation Guide allows you to begin the game while maintaining control of your surroundings for as long as possible.
10m Walking high knees
10m Walking lunge with twist
10m Reverse lunge with reach
10m Walking toe touches
Bench press 5 sets of 3 reps @85% of 1 rep max
6mi ruck walk
D. Cool down
5 reps per side @15 seconds pidgeon pose
5 reps @15sec on/15sec off cobra pose
3 reps per side @15 seconds seated hamstring stretch
45sec butterfly stretch
Programming Note: If you are injured or sustain injury during prep, it is advised to throttle back until you fully heal