Navy SEAL Workout

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T!is Navy Sea" workout section is a#out !ow to get tru"y $it %%%% and !ow to ac!ieve t!e kind o$
!ysica" condition required to ass &'()S%
T!ere are some e*ce""ent #ooks and videos on Navy SEAL workouts+ w!ic! , wi"" ta"k a#out "ater%
&ut $irst+ !ere is a workout designed to give you t!e kind o$ stamina and strengt! required to get
t!roug!t &'()S% T!ere are two categories o$ workout !ere %%%
-ategory , is designed $or individua"s w!o !ave not recent"y+ or !ave never+ articiated in a
routine !ysica" training .PT/ rogram% T!e -ategory ,, workout is designed $or individua"s w!o
current"y er$orm regu"ar !ysica" training .PT/% At!"etes w!o articiate in sorts requiring a !ig!
degree o$ cardiovascu"ar $itness 00 suc! as swimming+ running+ and wrest"ing 00 genera""y $a"" into
-ategory ,,% T!e -ategory ,, workout is a"so aroriate $or individua"s w!o !ave com"eted t!e
-ategory , rogram%
Navy Sea" workout
T!ese workouts require a $air amount o$ time+ #ecause t!ey are designed to reare you $or t!e
actua" Navy SEAL training rogram% %%% i$ you are "ooking $or an intense Navy SEAL tye workout
w!ic! requires "ess time+ c"ick !ere%
1usc"eso$t%com
Are you a 2eteran?
2isit 1i"itary Wor"d Today3
-ategory ,
4unning
1ost o$ t!e !ysica" activities you wi"" #e required to er$orm during your si* mont!s o$ training at
&'()S invo"ve running% ,ntense running can "ead to stress injuries o$ t!e "ower e*tremities in
trainees w!o arrive unreared $or it% Swimming+ #icyc"ing+ and weig!t training wi"" reare you
$or some o$ t!e activities at &'()S+ #ut 5NL6 running can reare your "egs $or t!e rigors o$ t!e
&'()S rogram% 6ou s!ou"d a"so #ecome accustomed to running in #oots+ a dai"y &'()S activity%
Se"ect a "ig!tweig!t #oot suc! as &ates Lig!ts%
T!e running distance goa" o$ t!e -ategory , student is to work u to 78 mi"es er week% A$ter you
!ave ac!ieved t!is goa"+ you wi"" #e ready to tack"e t!e -ategory ,, goa" o$ 9: mi"es er week%
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Week 7
1onday+ Wednesday+ Friday
< mi"es er day+ =>9: ace
8 mi"es)week
Week < 1onday+ Wednesday+ Friday
< mi"es er day+ =>9: ace
8 mi"es)week
Week 9 No running% Hig! risk o$ stress $ractures
Week ? 1onday+ Wednesday+ Friday
9 mi"es er day
@ mi"es)week
Week A 1onday 0 < mi+ Tuesday 0 9 1,+ T!ursday 0 ? 1,+ Friday 0 < 1,
77 mi"es)week
Week 8 1onday 0 < 1,+ Tuesday 0 9 1,+ T!ursday 0 ? 1,+ Friday 0 < 1, 77 mi"es)week
Week B 1onday 0 ? 1,+ Tuesday 0 ? 1,+ T!ursday 0 A 1,+ Friday 0 9 1, 78 mi"es)week
Week = 1onday 0 ? 1,+ Tuesday 0 ? 1,+ T!ursday 0 A 1,+ Friday 0 9 1, 78 mi"es)week
Week @ 1onday 0 ? 1,+ Tuesday 0 ? 1,+ T!ursday 0 A 1,+ Friday 0 9 1, 78 mi"es)week

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1onday+ Wednesday+ Friday
Sets o$ 4eetitions
Week 7 ? * 7A Pus!0us
? * <: Sit0us
9 * 9 Pu""0us
Week < A * <: Pus!0us
A * <: Sit0us
9 * 9 Pu""0us
Week 9 A * <A Pus!0us
A * <A Sit0us
9 * ? Pu""0us
Week ? A * <A Pus!0us
A * <A Sit0us
9 * ? Pu""0us
Week A 8 * <A Pus!0us
8 * <A Sit0us
< * = Pu""0us
Week 8 8 * <A Pus!0us
8 * <A Sit0us
< * = Pu""0us
Week B 8 * 9: Pus!0us
8 * 9: Sit0us
< * 7: Pu""0us
Week = 8 * 9: Pus!0us
8 * 9: Sit0us
< * 7: Pu""0us
Week @ 8 * 9: Pus!0us
8 * 9: Sit0us
9 * 7: Pu""0us
Note> For #est resu"ts+ a"ternate e*ercise% (o a set o$ us!0us+ t!en a set o$ sit0us+ $o""owed #y
a set o$ u""0us% (o not rest #etween sets%

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.Sidestroke wit! no $ins+ ?0A days er week/
Week 7 Swim continuous"y $or 7A minutes
Week < Swim continuous"y $or 7A minutes
Week 9 Swim continuous"y $or <: minutes
Week ? Swim continuous"y $or <: minutes
Week A Swim continuous"y $or <A minutes
Week 8 Swim continuous"y $or <A minutes
Week B Swim continuous"y $or 9: minutes
Week = Swim continuous"y $or 9: minutes
Week @ Swim continuous"y $or 9A minutes
Notes> ,$ you !ave access to a oo"+ swim as o$ten as ossi#"e% 6our initia" work0u goa" is ?0A
days er week and <:: meters distance er session% (eve"o your sidestroke on #ot! rig!t and
"e$t sides% Try to swim A: meters in one minute or "ess%
,$ you (5NCT !ave access to a oo"+ ride a #icyc"e $or twice as "ong as t!e recommended swim
duration%
-ategory ,,
4unning
1ost o$ t!e !ysica" activities you wi"" #e required to er$orm during your si* mont!s o$ training at
&'()S invo"ve running% ,ntense running can "ead to stress injuries o$ t!e "ower e*tremities in
trainees w!o arrive unreared $or it% Swimming+ #icyc"ing+ and weig!t training wi"" reare you
$or some o$ t!e activities at &'()S+ #ut 5NL6 running can reare your "egs $or t!e rigors o$ t!e
&'()S rogram% 6ou s!ou"d a"so #ecome accustomed to running in #oots+ a dai"y &'()S activity%
Se"ect a "ig!tweig!t #oot suc! as &ates Lig!ts%
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Week 7
1)Tu)T!)F)Sa
1onday 0 9 mi+ Tuesday 0 A 1,+ T!ursday 0 ? 1,+ Friday 0 A 1,+ Saturday 0 < 1,
7@ mi"es)week
Week < 1)Tu)T!)F)Sa
1onday 0 9 1,+ Tuesday 0 A 1,+ T!ursday 0 ? 1,+ Friday 0 A 1,+ Saturday 0 < 1, 7@ mi"es)week
Week 9 1)Tu)T!)F)Sa
1onday 0 ? 1,+ Tuesday 0 A 1,+ T!ursday 0 8 1,+ Friday 0 ? 1,+ Saturday 0 9 1, << mi"es)week
Week ? 1)Tu)T!)F)Sa
1onday 0 ? 1,+ Tuesday 0 A 1,+ T!ursday 0 8 1,+ Friday 0 ? 1,+ Saturday 0 9 1,
<< mi"es)week
Week A 1)Tu)T!)F)Sa
1onday 0 A 1,+ Tuesday 0 A 1,+ T!ursday 0 8 1,+ Friday 0 ? 1,+ Saturday 0 ? 1,
<? mi"es)week
Week 8 1)Tu)T!)F)Sa
1onday 0 A 1,+ Tuesday 0 8 1,+ T!ursday 0 8 1,+ Friday 0 8 1,+ Saturday 0 ? 1, <B mi"es)week
Week B 1)Tu)T!)F)Sa
1onday 0 8 1,+ Tuesday 0 8 1,+ T!ursday 0 8 1,+ Friday 0 8 1,+ Saturday 0 8 1, 9: mi"es)week
Notes> For Weeks = and #eyond+ you need not increase t!e distance o$ your runs% ,nstead+ work
on t!e seed o$ your 80mi"e runs wit! an eye toward decreasing your time to B>9: er mi"e or "ess%
,$ you wis! to increase t!e distance o$ your runs+ (5 S5 ;4A('ALL6% (o not increase your
distance more t!an one mi"e er day $or every week #eyond Week @%

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1onday+ Wednesday+ Friday
Sets o$ 4eetitions
Week 7 8 * 9: Pus!0us
8 * 9A Sit0us
9 * 7: Pu""0us
9 * <: (is
Week < 8 * 9: Pus!0us
8 * 9A Sit0us
9 * 7: Pu""0us
9 * <: (is
Week 9 7: * <: Pus!0us
7: * <A Sit0us
? * 7: Pu""0us
7: * 7A (is
Week ? 7: * <: Pus!0us
7: * <A Sit0us
? * 7: Pu""0us
7: * 7A (is
Week A 7A * <: Pus!0us
7A * <A Sit0us
? * 7< Pu""0us
7A * 7A (is
Week 8 <: * <: Pus!0us
<: * <A Sit0us
A * 7< Pu""0us
<: * 7A (is
Notes> T!ese workouts are designed $or "ong0distance musc"e endurance% &y er$orming !ig!0
reetition workouts+ musc"e $atigue wi"" gradua""y take "onger to deve"o%
For #est resu"ts+ a"ternate e*ercises eac! set to rest a$$ected musc"e grous $or a s!ort eriod%
5nce youCve met -ategories , and ,, running and PT standards+ you may vary your e*ercise
rogram wit! t!e yramid and swimming workouts #e"ow%

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.?0A days er week/
Week 7 Swim continuous"y $or 9A minutes
Week < Swim continuous"y $or 9A minutes
Week 9 Swim continuous"y $or ?A minutes wit! $ins
Week ? Swim continuous"y $or ?A minutes wit! $ins
Week A Swim continuous"y $or 8: minutes wit! $ins
Week 8 Swim continuous"y $or BA minutes wit! $ins
Note> W!en starting wit! $ins+ a"ternate swimming 7::: meters wit! $ins and 7::: meters wit!out%
T!is wi"" reduce initia" stress on your $oot musc"es%
6our goa" is to swim A: meters in ?A seconds or "ess%
Pyramid Workouts
6ou can a"y t!e yramid met!od to any e*ercise% T!e o#ject is gradua""y to #ui"d towards a
target+ t!en ease down to t!e "eve" at t!e workout start% For instance+ u""0us+ sit0us+ and us!0
us can #e a"ternated as in revious workouts% &ut wit! t!e yramid workout+ c!oose a numerica"
goa" and #ui"d u to it% ,n t!e sam"e ta#"e #e"ow+ eac! num#er counts as a set% Work your way
u and down t!e yramid% T!e sam"e goa" #e"ow is $ive sets%
SA1PLE P64A1,( W54D5'T
;oa"> A Sets
Num#er o$ 4eetitions
Pu""0us 7+ <+ 9+ ?+ A+ ?+ 9+ <+ 7
Pus!0us <+ ?+ 8+ =+ 7:+ =+ 8+ ?+ <
.< * num#er o$ u""0us/
Sit0us 9+ 8+ @+ 7<+ 7A+ 7<+ @+ 8+ 9
.9 * num#er o$ u""0us/
(is 7+ <+ 9+ ?+ A+ ?+ 9+ <+ 7
Stretc! PT
Since 1onday+ Wednesday+ and Friday are devoted to PT+ dedicate at "east <: minutes on
Tuesday+ T!ursday+ and Saturday to stretc!ing% A"ways stretc! $or at "east 7A minutes #e$ore
#eginning any workout% Eust stretc!ing t!e revious"y worked musc"es wi"" make you more $"e*i#"e
and "ess "ike"y to get injured%
Start your stretc! at t!e to o$ your #ody and work downward% Stretc! every musc"e in your #ody
$rom neck to ca"ves+ concentrating on your t!ig!s+ !amstrings+ c!est+ #ack+ and s!ou"ders%
Stretc! to tig!tness+ not to ain% Ho"d t!e stretc! $or 7:07A seconds% (5 N5T &5'N-E%