SOF Prep Training Sample Workouts

Workouts as follows:
3 Days On 1 Day Recovery 2 Days On 1 Day Rest
Workouts range from 30 min to 1 hour.
365 Days of pre Programmed Training. You own it! PDF Download. If you lose your file we can resend you a new one as long as you have the email you purchased with.
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Sample:
Power:
Day 1:
Warm Up: 400m Jog Complete Stretch Top to Bottom
5 Rounds:
50m Sprint
10 Power Cleans at 95#/65#
Cool Down: 1 Mile Run Complete Stretch Top To Bottom
Day 2:
Warm Up: 100m Bear Crawl Complete Stretch Top to Bottom
5 Mile Ruck with As Much Weight As Possible (AMWAP)
Cool Down: 3 Min Plank Hold with Ruck On Top To Bottom Stretch
Day 3:
Warm Up:
Complete:
100 Alternating Lunges (Advanced Athletes Used 20# Object in Front Rack)
50 Alternating Step Ups (Advanced Athletes Used 20# Object in Front Rack)
100m Bear Crawl
Day 2:
Warm Up: 4 x 200m Runs at 65% Full Sprint Pace, 5 Min Plank in Leaning Rest, 5 Min Wall Sit, 100 4 Count Jumping Jack, 50 Ice Skaters
Stretching and Mobility: Perform a complete stretching routine of your choice. DO NOT SKIP THIS STEP
Strength: Work Up to 3 Rep Max Push Press Your 3 Rep Max
Swim, Row or Bike: 30 Minutes of Swim, Bike or Row 75% of Full Sprint Pace
High Intensity: AFAP: 2 Rounds
50 Burpees Over Sandbag 30#
50m Down and Back Shuttle Sprint 50 Sandbag Ground to Overhead 30# 50m Down and Back Shuttle Sprint 50 Push Ups
50m Down and Back Shuttle Sprint
Mindset Training: 20 Minutes on the Clock Plank Hold - Every Time you drop to your knees 5 Burpees (keep clock running)
Cool Down: Perform a complete stretching routine of your choice. Foam Roll. Hydrate and Fuel your Body DO NOT SKIP THIS STEP
CSS Training Day Sample:
Day 4:
Kickboard Day! (this means that our arms will be removed from the
50m Swim with CSS at a moderate pace. 50% of PST Full Sprint Pace Rest 2 Min
Repeats: 10X 25m Full Sprint CSS Kick Legs Only with 1 Min Rest on each wall. Rest 5 Min
Repeats: 5X 25m Full Sprint CSS Kick Legs Only with 1 Min Rest on each wall. Rest 5 Min
150M CSS Full Stroke No Kickboard
Rest 5 Min
5 Minute Treading Session with 1 minute no arms.
Cool Down, Stretch, Hydrate
Journal: (take 2 minutes and write down some notes, what worked well, what didn’t, weaknesses etc.)
If you have questions on what program is right for you or want to get a SOF Prep Assessment send your current scores to SOFPrep01@gmail.com Please allow us 24 hours to review and reply. May take longer on Weekends or Holidays.
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