Navy SEALs Workout program.

[Gabriel]

THE U.S. Navy SEAL Workout

By: Brent Vlcek

Who must be in top physical shape to perform their job? Who must utilize all muscle in order to accomplish their task?

I'm not talking about professional bodybuilders, I'm talking about our nations elite fighting force - The U.S. Navy SEALs. These brave men are not worried about how they look in front of the judges, but how they are judged by their superiors.

Living by the mentality that they must perform to the best of their ability on every mission is why they are so successful. But how do these men get in shape in that short period of time called basic training?

Bodybuilding takes years to come across the perfect physique and even then, some bodybuilders are still not happy with the results. The SEALs take a different approach to training, they are concerned with strength and endurance, not symmetry and hair loss products. In this article, I will outline a Navy SEAL workout someone gave to me.

This program is about a nine week long program. During this program, you should notice that your endurance will sore to heights never imagined. However, like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.

First 9 Weeks:

Week 1
o Running: 2 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
o Situps: 4 sets of 20 situps, Mon/Wed/Fri
o Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 15 min. 4-5 days/week



Week 2
o Running: 2 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
o Situps: 5 sets of 20 situps, Mon/Wed/Fri
o Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 15 min. 4-5 days/week



Week 3
o Running: No running
o Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
o Situps: 5 sets of 25 situps, Mon/Wed/Fri
o Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 20 min. 4-5 days/week



Week 4
o Running: 3 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
o Situps: 5 sets of 25 situps, Mon/Wed/Fri
o Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 20 min. 4-5 days/week



Weeks 5-6
o Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
o Situps: 6 sets of 25 situps, Mon/Wed/Fri
o Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 25 min. 4-5 days/week



Weeks 7-8
o Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
o Situps: 6 sets of 30 situps, Mon/Wed/Fri
o Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 30 min. 4-5 days/week



Week 9
o Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
o Situps: 6 sets of 30 situps, Mon/Wed/Fri
o Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 35 min. 4-5 days/week



Second 9 weeks:

Week 1 & 2
o Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
o Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
o Situps: 6 sets of 35 situps, Mon/Wed/Fri
o Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
o Dips: 3 sets of 20 dips, Mon/Wed/Fri
o Swimming: Swim continuously for 35 min. 4-5 days/week



Weeks 3-4
o Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
o Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
o Situps: 10 sets of 25 situps, Mon/Wed/Fri
o Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
o Dips: 10 sets of 15 dips, Mon/Wed/Fri
o Swimming: Swim continuously for 45 min. 4-5 days/week



Week 5
o Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
o Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
o Situps: 15 sets of 25 situps, Mon/Wed/Fri
o Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
o Dips: 15 sets of 15 dips, Mon/Wed/Fri
o Swimming: Swim continuously for 60 min. 4-5 days/week



Week 6 & Beyond
o Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
o Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
o Situps: 20 sets of 25 situps, Mon/Wed/Fri
o Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
o Dips: 20 sets of 15 dips, Mon/Wed/Fri
o Swimming: Swim continuously for 75 min. 4-5 days/week




Conclusion

As you can see, this program builds your endurance and your strength. Also, looking at this program, rest days are few and far between. Hence, one should take in an adequate supply of the necessary nutrients and water.

There is no doubt that such a program as this one will work, however, doing this program requires commitment and determination. The exercises are simple - they involve no sophisticated movements or machines.

After the fat has been shed and the muscle is packed on, try out for the SEALs and see if you can make it.

Source: http://www.teenbodybuilding.com/brent2.htm

Note though: You should be in decent shape already before trying this. This program isn't meant for the very obese or overweight teens/adults.

[That Kid with the Hair]

o Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
^Damn...I expected more here.^

The rest looks phucking crazy though...

[Gabriel]

Originally Posted by That Kid with the Hair

o Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
^Damn...I expected more here.^

The rest looks phucking crazy though...

After all the dips, swimming, and push ups 5 sets of 12 pullups is still pretty nuts.