THE U.S. Navy SEAL Workout

most viewed right now
 54
Image(s) inside Drake prepping new LP with another new accent
30 comments
@hiphop
most viewed right now
 34
Article inside 10 Songs That Biggie Recorded But No One Has Found
34 comments
@hiphop
most viewed right now
 27
NFL RIGGED & SCRIPTED SPORTS | Ryan Shazier injury, Pittsburgh Steelers & Supe..
32 comments
@sports
most viewed right now
 26
NBA Nas got the last laugh
80 comments
@sports

section   (0 bx goons and 1 bystanders) Share this on Twitter   Share this on Facebook
 

Props Slaps
 04-01-2006, 09:45 AM         #1
6870 pageviews
45 comments


Awperator 
space
space
space
$n/a | Props total:  
THE U.S. Navy SEAL Workout
 

 
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 f!ghting 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.
[pic - click to view]


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.

[pic - click to view]

First 9 Weeks:
  • Week 2
    • Running: 2 miles, 8:30 pace, 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
      [pic - click to view]


      [pic - click to view]

       Click Here For A Printable Log Of Week 2.
  • Week 3
    • Running: No running
    • 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
      [pic - click to view]


      [pic - click to view]

       Click Here For A Printable Log Of Week 3.
  • Week 4
    • Running: 3 miles, 8:30 pace, 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
      [pic - click to view]


      [pic - click to view]

       Click Here For A Printable Log Of Week 4.
  • Weeks 5-6
    • Running: 2 / 3 / 4 / 2 miles, 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
      [pic - click to view]


      [pic - click to view]

       Click Here For A Printable Log Of Weeks 5-6.
  • Weeks 7-8
    • Running: 4 / 4 / 5 / 3 miles, 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
      [pic - click to view]


      [pic - click to view]

       Click Here For A Printable Log Of Weeks 7-8.
  • Week 9
    • Running: 4 / 4 / 5 / 3 miles, 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
      [pic - click to view]


      [pic - click to view]

       Click Here For A Printable Log Of Week 9.

45 comments for "THE U.S. Navy SEAL Workout"

 04-01-2006, 09:46 AM         #2
Awperator  OP
space
space
space
$n/a | Props total:  

[pic - click to view]

Second 9 weeks:
  • Week 1 & 2
    • Running: 3 / 5 / 4 / 5 / 2 miles, 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
    • : 3 sets of 20 dips, Mon/Wed/Fri
    • Swimming: Swim continuously for 35 min. 4-5 days/week
      [pic - click to view]

  • Weeks 3-4
    • Running: 4 / 5 / 6 / 4 / 3 miles, 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
      [pic - click to view]

  • Week 5
    • Running: 5 / 5 / 6 / 4 / 4 miles, 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
      [pic - click to view]

  • Week 6 & Beyond
    • Running: 5 / 6 / 6 / 6 / 4 miles, 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
Conclusion

[pic - click to view]




[pic - click to view]

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.
 04-02-2006, 02:35 PM         #3
Maccadon  OP
space
space
space
$n/a | Props total:  
This is interesting! Props
 04-03-2006, 02:46 PM         #4
phxlatino8405  OP
space
space
space
$n/a | Props total:  
thats interesting...dammm i would fail...i dont know how to swim..!!..LOL :(..props!
 04-04-2006, 12:57 PM         #5
All4n  OP
space
space
space
$n/a | Props total:  
This is excellent if you want to join. Do all this, if you can, then join up and it'll be alot better and easier for you.
 12 years ago '06        #6
Exxo 
space
avatar space
space
$583 | Props total: 0 0
thanx for tha info
props
 04-04-2006, 03:09 PM         #7
psyte  OP
space
space
space
$n/a | Props total:  
Damn dude, thats some sh*t. If it weren't for the running and swimming i might make it through the first 9. Maybe.
 04-05-2006, 02:35 AM         #8
diamondwater04  OP
space
space
space
$n/a | Props total:  
id make it...i love doin physical shyt....im not sayin it'd be easy..cuz i know my weak piont would be pull ups..but after training in that area....i'd pass easily with some effort and dedication...
 12 years ago '05        #9
badazz235 
space
avatar space
space
$544 | Props total: 2 2
Thanx cat! I needed this cuz i wanna be n betta shape then im n now!
 12 years ago '05        #10
anonymous414 
space
space
space
$636 | Props total: 63 63
Is this workout a lot harder than marines workouts? I'm thinkin about joining hte marines
 12 years ago '04        #11
Cutty Olds 7 heat pts
space
avatar space
space
$16,462 | Props total: 6615 6615
 anonymous414 said:
Is this workout a lot harder than marines workouts? I'm thinkin about joining hte marines

Uhmm yeah....
ALL Special Forces work outs are harder than the regular Millitary physical training

and this is not all that they do....notice how there is no weapons training or combat & practice scenario's or anything of that nature
No jumps from planes
no repelling
no practicing of boarding vessels etc etc etc......
 04-07-2006, 09:12 AM         #12
All4n  OP
space
space
space
$n/a | Props total:  
Gotta be on the correct diet too.
 12 years ago '04        #13
ImSoBroke 
space
avatar space
space
$1,058 | Props total: 28 28
thanks for this,i can do the top push ups in there already and gotta work on the pullups,i just dont have access to a pool to swim but that would be my k!ller.imma stick to this and see how i do. in 9 weeks is when we will have the nice hot weather anyway so time to get it poppin
 04-26-2006, 02:59 PM         #14
cman6453  OP
space
space
space
$n/a | Props total:  
Props!! Here's a link to the entire regimen in one document, including the 6th and beyond week of the second 9 weeks.

 05-10-2006, 04:30 AM         #15
Awperator  OP
space
space
space
$n/a | Props total:  
bumpin'
 05-13-2006, 01:25 AM         #16
Zuhaltern  OP
space
space
space
$n/a | Props total:  
I can do everything except the swimming in the last week. I have swam for an hour after doing the same things in that workout plus an endurace weightlifting session, but I could't do sh*t the rest of the day and was pukin all over the place only 3 people finished the whole thing. It was the Ironman its an endurance race we did twice a year when I was in high school.

Heres the Ironman its not a workout cause nobody could do this everyday you would destroy your body.

Run 3 miles 10 min. break then:

Bench press for 30 sec. as many reps as you can 40% of max 30 second rest
Squat 30 sec. 40% of max as many reps as possible then 30 second rest
Sit ups 30 sec as many as u can 30 sec rest
push ups 30 sec. as much as possible 30 sec rest
Push Press 30 sec. as many as u can 30 sec rest
Incline Press 30 sec. as many as u can 30 sec rest
Upright rows 30 sec. as many as u can 30 sec rest
Power Clean 30 sec. as many as u can 30 sec rest
Curls 30 sec. as many as u can 30 sec rest
Jump rope 30 sec as many as u can 10 min rest then:

Swim as many laps as you can in one hour then your done.

My Best total was 23 min. for 3 miles 390 reps and a little over a mile swim in one hour.
 12 years ago '05        #17
FRESH AZME 
space
space
space
$698 | Props total: 0 0
damn i need to try this
 05-20-2006, 07:12 AM         #18
No Shit  OP
space
space
space
$n/a | Props total:  
Good lookin out
 05-20-2006, 06:29 PM         #19
shaolin  OP
space
space
space
$n/a | Props total:  
hey, thanks for a noted down routine to follow, now I can work on improving myself, shed the fat sh*t of me off.
 06-30-2006, 10:11 AM         #20
Awperator2  OP
space
space
space
$n/a | Props total:  
Home      
  
 

 






most viewed right now
 19
Image(s) inside Stoner slut Nani -- would fu-k 4 weed
84 comments
1 day ago
@thotsdimesetc
most viewed right now
 16
Image(s) inside New IG PIcs of Cocain.Lorraine
151 comments
1 day ago
@thotsdimesetc
most viewed right now
 9
DMV Niggas Get In Here (DC/MD/VA)
46 comments
1 day ago
@wild'ish
most viewed right now
 8
Dec 11 - The bubble is here: People taking out mortgages to cop bitcoins
225 comments
1 day ago
@news
most viewed right now
 7
male rape survivor talks about how he got raped twice
67 comments
1 day ago
@wild'ish
most viewed right now
 6
Whoo Kid says 50 Cent used to be out here beatin up random drug dealers
160 comments
1 day ago
@hiphop
most viewed right now
 6
Pineapple Pwussy 🍍 😻
59 comments
1 day ago
@thotsdimesetc
most viewed right now
 4
The Chronic vs Aquemini (For A Friend)
45 comments
1 day ago
@hiphop
back to top
register contact Follow BX @ Twitter Follow BX @ Facebook search BX privacy