These, my friends, are Navy SEALs. In order to qualify to become a SEAL, you are expected to be able to do the following:
-Swim 500 yards in 12:30 (though 8:00-9:00 is better)
*Rest 10 mins
-Max Push-Ups in 2 mins (42 is minimum, 90+ is better)
*Rest 2 mins
-Max Situps in 2 mins (52 is minimum, 90+ is better)
*Rest 2 mins
-Max Pullups - no time limit (8 is minimum, 15+ is better)
*Rest 10 mins
-1.5 mile run (11:30 is maximum, 9 mins or less is better)
This is not an easy task for most untrained people. But there's a way to get there, oh beautiful people. There is a way!
But it ain't easy.
But it ain't easy.
Warning: Try these
routines at your own risk! If you are out of shape or have any history
of high blood pressure, heart disease, or any other illness, this kind
of strenous exercise could lead to serious injury or death. Ask your
doctor before starting any exercise program. This workout is provided
here for reference purposes only.
The goal of the category I student is to work
up to 16 miles per week of running. After you have achieved that goal
then and only then should you continue on to the category II goal of 30
miles per week. Let me remind you that category I is a nine week buildup
program. Follow the workout as best you can and you will be amazed at
the progress you will make.
|
Week 1
|
||
|
Running
|
2 miles/day, 8:30 pace
|
Mon/Wed/Fri
|
|
Pushups*
|
4 sets of 15 pushups
|
Mon/Wed/Fri
|
|
Situps*
|
4 sets of 20 situps
|
Mon/Wed/Fri
|
|
Pullups*
|
3 sets of 3 pullups (chin bar)
|
Mon/Wed/Fri
|
|
Swimming**
|
Swim continuously for 15 min.
|
4-5 days/week
|
|
Week 2
|
||
|
Running
|
2 miles/day, 8:30 pace (6 mi/wk)
|
Mon/Wed/Fri
|
|
Pushups*
|
5 sets of 20 pushups
|
Mon/Wed/Fri
|
|
Situps*
|
5 sets of 20 situps
|
Mon/Wed/Fri
|
|
Pullups*
|
3 sets of 3 pullups
|
Mon/Wed/Fri
|
|
Swimming**
|
Swim continuously for 15 min.
|
4-5 days/week
|
|
Week 3
|
||
|
Running
|
None. High risk of stress fractures.
|
Mon/Wed/Fri
|
|
Pushups*
|
5 sets of 25 pushups
|
Mon/Wed/Fri
|
|
Situps*
|
5 sets of 25 situps
|
Mon/Wed/Fri
|
|
Pullups*
|
3 sets of 4 pullups
|
Mon/Wed/Fri
|
|
Swimming**
|
Swim continuously for 20 min.
|
4-5 days/week
|
|
Week 4
|
||
|
Running
|
3 miles/day, 8:30 pace (9 mi/wk)
|
Mon/Wed/Fri
|
|
Pushups*
|
5 sets of 25 pushups
|
Mon/Wed/Fri
|
|
Situps*
|
5 sets of 25 situps
|
Mon/Wed/Fri
|
|
Pullups*
|
3 sets of 4 pullups
|
Mon/Wed/Fri
|
|
Swimming**
|
Swim continuously for 20 min.
|
4-5 days/week
|
|
Weeks 5-6
|
||
|
Running
|
2 / 3 / 4 / 2 miles (11 miles/week)
|
Mo/Tu/We/Fr
|
|
Pushups*
|
6 sets of 25 pushups
|
Mon/Wed/Fri
|
|
Situps*
|
6 sets of 25 situps
|
Mon/Wed/Fri
|
|
Pullups*
|
2 sets of 8 pullups
|
Mon/Wed/Fri
|
|
Swimming**
|
Swim continuously for 25 min.
|
4-5 days/week
|
|
Weeks 7-8
|
||
|
Running
|
4 / 4 / 5 / 3 miles (16 miles/week)
|
Mo/Tu/We/Fr
|
|
Pushups*
|
6 sets of 30 pushups
|
Mon/Wed/Fri
|
|
Situps*
|
6 sets of 30 situps
|
Mon/Wed/Fri
|
|
Pullups*
|
2 sets of 10 pullups
|
Mon/Wed/Fri
|
|
Swimming**
|
Swim continuously for 30 min.
|
4-5 days/week
|
|
Week 9
|
||
|
Running
|
4 / 4 / 5 / 3 miles (16 miles/week)
|
Mo/Tu/We/Fr
|
|
Pushups*
|
6 sets of 30 pushups
|
Mon/Wed/Fri
|
|
Situps*
|
6 sets of 30 situps
|
Mon/Wed/Fri
|
|
Pullups*
|
3 sets of 10 pullups
|
Mon/Wed/Fri
|
|
Swimming**
|
Swim continuously for 35 min.
|
4-5 days/week
|
*Note: For best results, alternate exercises.
Do a set of pushups, then a set of sit-ups, followed by a set of
pull-ups, immediately with no rest.
** Note: Swimming is a sidestroke with
NO fins. Switch sides regularly as you want to develop your sidestroke
on both the left and right side. Try to swim 50 meters in one minute or
less. If you have no access to a pool, ride a bicycle for twice as long
as you would swim. If you do have access to a pool, swim every day
available. Four to five days a week and 200 meters in one session is
your initial workup goal.
And for those for which that was easy I present to you:
Schedule, Category II
Category II is a more intense workout designed
for those who have been involved with a routine PT schedule or those who
have completed the requirements of category I. Do not attempt this workout schedule unless you can complete the week 9 level of Category I workouts.
|
Weeks 1-2
|
||
|
Running
|
3 / 5 / 4 / 5 / 2 miles (19 mi/wk)
|
Mo/Tu/We/Fr/Sa
|
|
Pushups
|
6 sets of 30 pushups
|
Mon/Wed/Fri
|
|
Situps
|
6 sets of 35 situps
|
Mon/Wed/Fri
|
|
Pullups
|
3 sets of 10 pullups
|
Mon/Wed/Fri
|
|
Dips
|
3 sets of 20 dips
|
Mon/Wed/Fri
|
|
Swimming*
|
Swim continuously for 35 min.
|
4-5 days/week
|
|
Weeks 3-4
|
||
|
Running
|
4 / 5 / 6 / 4 / 3 miles (22 mi/wk)
|
Mo/Tu/We/Fr/Sa
|
|
Pushups
|
10 sets of 20 pushups
|
Mon/Wed/Fri
|
|
Situps
|
10 sets of 25 situps
|
Mon/Wed/Fri
|
|
Pullups
|
4 sets of 10 pullups
|
Mon/Wed/Fri
|
|
Dips
|
10 sets of 15 dips
|
Mon/Wed/Fri
|
|
Swimming†
|
Swim continuously for 45 min.
|
4-5 days/week
|
|
Week 5
|
||
|
Running
|
5 / 5 / 6 / 4 / 4 miles (24 mi/wk)
|
Mo/Tu/We/Fr/Sa
|
|
Pushups
|
15 sets of 20 pushups
|
Mon/Wed/Fri
|
|
Situps
|
15 sets of 25 situps
|
Mon/Wed/Fri
|
|
Pullups
|
4 sets of 12 pullups
|
Mon/Wed/Fri
|
|
Dips
|
15 sets of 15 dips
|
Mon/Wed/Fri
|
|
Swimming†
|
Swim continuously for 60 min.
|
4-5 days/week
|
|
Week 6 and beyond
|
||
|
Running
|
5 / 6 / 6 / 6 / 4 miles (27 mi/wk)
|
Mo/Tu/We/Fr/Sa
|
|
Pushups
|
20 sets of 20 pushups
|
Mon/Wed/Fri
|
|
Situps
|
20 sets of 25 situps
|
Mon/Wed/Fri
|
|
Pullups
|
5 sets of 12 pullups
|
Mon/Wed/Fri
|
|
Dips
|
20 sets of 15 dips
|
Mon/Wed/Fri
|
|
Swimming†
|
Swim continuously for 75 min.
|
4-5 days/week
|
Note: For weeks 8-9 and beyond, it is not
necessary to increase the distance of the runs; work on the speed of
your 6 mile runs and try to get them down to 7:30 per mile or lower. If
you wish to increase the distance of your runs, do it gradually: no more
than one mile per day increase for every week beyond week 9.
These workouts are designed for long-distance
muscle endurance. Muscle fatigue will gradually take a longer and longer
time to develop doing high repetition workouts. For best results,
alternate exercises each set, in order to rest that muscle group for a
short time.
† Note: Final swimming sessions are with fins.
At first, to reduce initial stress on your foot muscles when starting
with fins, alternate swimming 1000 meters with fins and 1000 meters
without them. Your goal should be to swim 50 meters in 45 seconds or
less.
Stretching
Since Mon/Wed/Fri are devoted to Physical
Training (PT), it is wise to devote at least 20 minutes on Tue/Thu/Sat
to Stretching. You should always stretch for at least 15 minutes before
any workout; however, just stretching the previously worked muscles will
make you more flexible and less likely to get injured. A good way to
start stretching is to start at the top and go to the bottom. Stretch to
tightness, not to pain; hold for 10- 15 seconds. DO NOT BOUNCE. Stretch
every muscle in your body from the neck to the calves, concentrating on
your thighs, hamstrings, chest, back, and shoulders.
Nutrition
Proper nutrition is extremely important now and
especially when you arrive at BUD/S. You must make sure you receive the
necessary nutrients to obtain maximum performance output during
exercise and to promote muscle/tissue growth and repair. The proper diet
provides all the nutrients for the body's needs and supplies energy for
exercise. It also promotes growth and repair of tissue and regulates
the body processes. The best source of complex carbohydrates are
potatoes, pasta, rice, fruits, vegetables. These types of foods are your
best sources of energy.
Carbohydrates, protein, and fat are the three
energy nutrients. All three can provide energy, but carbohydrate is the
preferred source of energy for physical activity. It takes at least 20
hours after exhaustive exercise to completely restore muscle energy,
provided 600 grams of carbohydrates are consumed per day. During
successive days of heavy training, like you will experience at BUD/S,
energy stores prior to each training session become progressively lower.
This is a situation in which a high carbohydrate diet can help maintain
your energy.
The majority of carbohydrates should come from
complex carbohydrate foods that include bread, crackers, cereal, beans,
peas, starchy vegetables, and other whole grain or enriched grain
products. Fruits are also loaded with carbohydrates. During training,
more than four servings of these food groups should be consumed daily.
Water intake is vital; stay hydrated.
You should be consuming up to four quarts of water daily. Drink water
before you get thirsty!!! Substances such as alcohol, caffeine and
tobacco increase your body's need for water. Too much of these
substances will definitely harm your body and hinder your performance.
Supplemental intake of vitamins, as well, has not been proven to be
beneficial. If you are eating a well balance diet, there is no need to
take vitamins.
|
Nutritional Balance
|
|
|
Carbohydrates
|
50-70% of calories
|
|
Protein
|
10-15% of calories
|
|
Fats
|
20-30% of calories
|
