SOF Prep 12 week ase (5x/week)

Program Description

Progression Rules – Strength Squat & bench: add +5 lb/week as long as you hit all 3×5 with decent form. If you fail the same weight twice, deload 10% and climb again. Deadlift: add +5–10 lb/week while bar speed is good. When you grind like crazy, drop 10% and rebuild. Overhead press: small jumps: +2.5–5 lb/week when possible. Progression – Bodyweight Push-ups & sit-ups: start with comfortable reps in circuits, add +2 reps per set each week until you’re hitting ~40–50 in 2 min. Pull-ups/chin-ups: hit them 3 days/week in the workout plus 1–2 submax sets on off-times (e.g., do 3–4 good reps whenever you pass the bar). Progression – Running Easy runs: start at 15–20 min, build to 30–35 min. Intervals: gradually increase interval length (1 min → 90 s → 3–4 min) and keep rest equal or slightly shorter than work. Long run: add 0.25–0.5 miles per week until you’re at 5–6 miles. Keep the pace slow enough to finish. Mindset You are allowed to make the workout shorter, but not to skip it. Bad day? Do 1–2 main lifts and a 10-min easy run and log it as “modified.” The habit matters more than the heroics.

Program Overview