A workout for the tough guys/girls

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'Fit to Fight' defined by the real tough guys

If you would know me, you know its funny for me to be talking about being fit! I'm getting older and 18 years of service in two different countries is showing its marks.

Once, long ago, I had this dream about being fit. I always looked up to the SEALS. They were my impersonation of tough and I always viewed some of the big mouth PT gurus in my own service with a bit of humor. Their idea of 'Fit to Fight' was a bit different than what other services considered. But, they are Technicians! That is their strength! And I don't mean disrespect to those I once belonged to. But the whole program got ruined by people like my 46" waist former boss who wanted me to write paperwork on my guys, because they didn't go to PT as they were suppose to! The day he chewed me out for not writing the paperwork, he got up and got stuck in his chair! Things like this make it hard on others to make up for their failure and lack of ...skills!

I always searched the SEAL websites and found this awesome workout program I started many times. I haven't found the website anymore; having lost the link with one of my computers. But I kept the notes I took and have to say that after three weeks I noticed a giant difference.

It takes a lot of stamina to start and continue this. I never made it pass the first phase, but it helped me survive a few PT tests and feel better about myself. I will never be one of the 'cool' guys, but maybe one day I will at least be alright with how I look!

IMPORTANT: BEFORE YOU START, READ THE NOTES TO EACH SECTION!

US Navy SEAL Physical Workout - since you asked!

Category I - Week 1

Running:
Days: Mon/Wed/Fri
2 miles per day at a 8:30 pace

A total of 6 miles per week

Physical Training: Mon/Wed/Fri
4 sets of 20 Sit-ups
4 sets of 15 Push-ups
3 sets of 3 Pull-ups

Swimming or Biking
Swim/ride your bike for 15 minutes/30 minutes, no rest periods

Source

Category I - Week 2

Running
Mon/Wed/Fri
2 miles per day at a 8:30 pace

A total of 6 miles per week

Physical Training: Mon/Wed/Fri
5 sets of 20 Sit-ups
5 sets of 20 Push-ups
3 sets of 3 Pull-ups

Swimming or Biking
Swim/ride your bike for 15 minutes/30 minutes, no rest periods

Source

Category I - Week 3

Running
No running due to high risk of stress fractures

Physical Training: Monday, Wednesday, Friday
5 sets of 25 Sit-ups
5 sets of 25 Push-ups
3 sets of 4 Pull-ups

Swimming or Biking
Swim/ride your bike for 20 minutes/40 minutes, no rest periods

Source

Category I - Week 4

Running
Mon/Wed/Fri
3 miles per day

A total of 9 miles per week

Physical Training: Mon/Wed/Fri
5 sets of 25 Sit-ups
5 sets of 25 Push-ups
3 sets of 4 Pull-ups

Swimming/Biking
Swim/ride your bike for 20 minutes/40 minutes, no rest periods

U.S. NAVY SEALs Workout [OFFICIAL] - Training for everyone !

Category I - Week 5

Running
Mon - 2 mi, Tue - 3 MI, Thu - 4 MI, Fri - 2 MI

A total of 11 miles per week

Physical Training: Mon/Wed/Fri
6 sets of 25 Sit-ups
6 sets of 25 Push-ups
2 sets of 8 Pull-ups

Swimming/Biking
Swim/ride your bike for 25 minutes/50 minutes, no rest periods

Source

Category I - Week 6

Running
Mon - 2 MI, Tue - 3 MI, Thu - 4 MI, Fri - 2 MI

A total of 11 miles per week

Physical Training: Mon/Wed/Fri
6 sets of 25 Sit-ups
6 sets of 25 Push-ups
2 sets of 8 Pull-ups

Swimming/Biking
Swim/ride your bike for 25 minutes/50 minutes, no rest periods

Source

Category I - Week 7

Running
Mon - 4 MI, Tue - 4 MI, Thu - 5 MI, Fri - 3 MI

A total of 16 miles per week

Physical Training: Mon/Wed/Fri
6 sets of 30 Sit-ups
6 sets of 30 Push-ups
2 sets of 10 Pull-ups

Swimming/Biking
Swim/ride your bike for 30 minutes/1 hour, no rest periods

Source

Category I - Week 8

Running
Mon - 4 MI, Tue - 4 MI, Thu - 5 MI, Fri - 3 MI

A total of 16 miles per week

Physical Training: Mon/Wed/Fri
6 sets of 30 Sit-ups
6 sets of 30 Push-ups
2 sets of 10 Pull-ups

Swimming/Biking
Swim/ride your bike for 30 minutes/1 hour, no rest periods

ABOUT SEALFIT

Category I - Week 9

Running
Mon - 4 MI, Tue - 4 MI, Thu - 5 MI, Fri - 3 MI

A total of 16 miles per week

Physical Training: Mon/Wed/Fri
6 sets of 30 Sit-ups
6 sets of 30 Push-ups
3 sets of 10 Pull-ups

Swimming/Biking
Swim/ride your bike for 35 minutes/70 minutes, no rest periods

Source

Notes from the Website

CATEGORY I RUNNING

The goal is to achieve a running distance of 16 miles for the week. This is the preparation for the Category II goal of 30 miles for the week.

CATEGORY I PHYSICAL TRAINING
SCHEDULE

Note: It is important to alternate the exercises to increase the results and to avoid resting in between them.

CATEGORY I SWIMMING SCHEDULE
(Sidestroke with no fins, 4-5 days per week)

Notes: The pool is preferred! Start with a initial goal of 4-5 days swimming per week and roughly 200 meters day. It is important to develop a good sidestroke on both sides. 50 meters should take less than one minute!
If you don't have a pool available, use the second time (doubled from the swimming time)!

Source

CATEGORY II - Notes from the Website

CATEGORY II RUNNING

Notes: After week 8 the distance does not need to be increased. Instead the speed needs to improve and a goal of under 7:30 per mile is set. If you do decide to increase the distance, increase it gradually and no more than one mile a day after week 9.

CATEGORY II PHYSICAL TRAINING SCHEDULE

Notes: The goal is now muscle endurance on longer distances. High-repetition workouts will prevent early muscle fatigue.

Continue to alternate the exercises and consider including/using the exercises below.

CATEGORY II SWIMMING SCHEDULE

Note:
To avoid initial stress on foot and leg muscles, alternate every 1000 meters between swimming with and without fins. 50 meters should be accomplished in under 45 seconds.

US Navy Seals I Don't Want To Be A Green Beret cadence

Category II - Week 1

Running
Mon/Tue/Thu/Fri/Sat
Mon - 3 mi, Tue - 5 MI, Thu - 4 MI, Fri - 5 MI, Sat - 2 MI

A total of 19 miles per week

Physical Exercise: Mon/Wed/Fri
6 sets of 35 Sit-ups
6 sets of 30 Push-ups
3 sets of 10 Pull-ups
3 sets of 20 Dips

Swimming/Biking: (4-5 days per week)
Swim/ride your bike for 35 minutes/70 minutes, no rest periods

Source

Category II - Week 2

Running
Mon/Tue/Thu/Fri/Sat
Mon - 3 MI, Tue - 5 MI, Thu - 4 MI, Fri - 5 MI, Sat - 2 MI

A total of 19 miles per week

Physical Exercise: Mon/Wed/Fri
6 sets of 35 Sit-ups
6 sets of 30 Push-ups
3 sets of 10 Pull-ups
3 sets of 20 Dips

Swimming/Biking: (4-5 days per week)
Swim/ride your bike for 35 minutes/70 minutes, no rest periods

Source

Category II - Week 3

Running
Mon/Tue/Thu/Fri/Sat
Mon - 4 MI, Tue - 5 MI, Thu - 6 MI, Fri - 4 MI, Sat - 3 MI

A total of 22 miles per week

Physical Exercise: Mon/Wed/Fri
10 sets of 25 Sit-ups
10 sets of 20 Push-ups
4 sets of 10 Pull-ups
10 sets of 15 Dips

Swimming/Biking: (4-5 days per week)
Swim/ride your bike for 45 minutes with fins/1.5 hours, no rest periods

Source

Category II - Week 4

Running
Mon/Tue/Thu/Fri/Sat
Mon - 4 MI, Tue - 5 MI, Thu - 6 MI, Fri - 4 MI, Sat - 3 MI

A total of 22 miles per week

Physical Exercise: Mon/Wed/Fri
10 sets of 25 Sit-ups
10 sets of 20 Push-ups
4 sets of 10 Pull-ups
10 sets of 15 Dips

Swimming/Biking: (4-5 days per week)
Swim/ride your bike for 45 minutes with fins/1.5 hours, no rest periods

Source

Category II - Week 5

Running
Mon/Tue/Thu/Fri/Sat
Mon - 5 MI, Tue - 5 MI, Thu - 6 MI, Fri - 4 MI, Sat - 4 MI

A total of 24 miles per week

Physical Exercise: Mon/Wed/Fri
15 sets of 25 Sit-ups
15 sets of 20 Push-ups
4 sets of 12 Pull-ups
15 sets of 15 Dips

Swimming/Biking: (4-5 days per week)
Swim/ride your bike for 60 minutes with fins/two hours, no rest periods

Navy SEAL Workout | SEAL Grinder PT | Bodyweight Pull-up Exercises

Category II - Week 6

Running
Mon/Tue/Thu/Fri/Sat
Mon - 6 MI, Tue - 6 MI, Thu - 6 MI, Fri - 6 MI, Sat - 6 MI

A total of 30 miles per week

Physical Exercise: Mon/Wed/Fri
20 sets of 25 Sit-ups
20 sets of 20 Push-ups
5 sets of 12 Pull-ups
20 sets of 15 Dips

Swimming/Biking: (4-5 days per week)
Swim/ride your bike for 75 minutes with fins/150 minutes, no rest periods

Source

The Pyramid Workout

You can use this application for any exercise with the objective to gradually achieve your goal and follow it with a easing down back to the begin of the workout. Continue to alternate all exercises, but use a numerical goal and build from there.

EXAMPLE FOR A PYRAMID WORKOUT

The Goal is 5 Sets

Repetitions


Push-ups
Work your way up, two at the time (doubling pull-ups) until ten and then back down!

Pull-ups
Work your way up, one at the time, until five and then back down!


Sit-ups
Work your way up by threes (tripling the number of pull-ups) to fifteen and back down!

Dips
Work your way up, one at the time, until five and then back down!

Stretch PT

Using Monday/Wednesday/Friday for PT, follow up with a minimum of 20 minutes of stretching on Tuesday/Thursday/Saturday. Stretch out for at least 15 minutes before any workout! It will make the muscles more flexible and prevent injuries!

Always start with the upper body and work your way down. Stretch every muscle and concentrate on those that will be affected the most (such as thighs, hamstrings, chest, back, and shoulders).

You should feel the tightness of your muscles, but no pain! Hold every stretch for 10-15 seconds and DO NOT BOUNCE!

Navy SEALs BUD/S | PREVENTING KNEE PAIN

The WOW Factor

Like I said:
This was posted on the Navy SEALS website I had found as a preparation for BUD/S.

The first time I looked at it I thought: NO WAY! But I followed it for the entire first category... after stopping a few times in the middle.

I never did the pull-ups, tough. I can't do a pull-up to save my life! And there is no way I will ever be able to run that time. I am a distance runner driven by pure German stubbornness! If speed would save me, I'll be doomed!
In Border Police Basic Training I barely survived the 100 and 200 Meters, died on the 400; and would be asked to pull people behind on the 5 Kilometers and 10 Kilometers around the lake!
Not to age myself, but that was in the early 90s and I got a little older since! grin

But I did the rest of it and followed the restrictions and instructions to a T! And yes, you will need the few breaks you get! I was hurting a lot for the first weeks!

But I got to see the difference and felt a pride I hadn't experienced in a while.

I am far from an expert and no doctor. If you try this, like I did, you are doing it at your own risk! I simply gave you the notes I copied of this Navy SEALS website. If you search the web, maybe you can find it again. I am honestly a little too old to be trying this killer trip again!

But it was a ton of fun and accomplishments when I did!

JUST MAKE SURE TO READ THE NOTES FIRST AND USE COMMON SENSE WHEN ATTEMPTING THIS!

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