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THE U.S. Navy SEAL Workout


 
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 04-01-2006, 09:45 AM         #1
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Awperator 
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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
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[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
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This is interesting! Props

 04-03-2006, 02:46 PM         #4
phxlatino8405  OP
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thats interesting...dammm i would fail...i dont know how to swim..!!..LOL :(..props!

 04-04-2006, 12:57 PM         #5
All4n  OP
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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.

 13 years ago '06        #6
Exxo 
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thanx for tha info
props

 04-04-2006, 03:09 PM         #7
psyte  OP
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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
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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...

 13 years ago '05        #9
badazz235 
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Thanx cat! I needed this cuz i wanna be n betta shape then im n now!

 13 years ago '05        #10
anonymous414 
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Is this workout a lot harder than marines workouts? I'm thinkin about joining hte marines

 13 years ago '04        #11
Cutty Olds 7 heat pts
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 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
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Gotta be on the correct diet too.

 13 years ago '04        #13
ImSoBroke 
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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
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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
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bumpin'

 05-13-2006, 01:25 AM         #16
Zuhaltern  OP
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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.

 13 years ago '05        #17
FRESH AZME 
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damn i need to try this

 05-20-2006, 07:12 AM         #18
No Shit  OP
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Good lookin out

 05-20-2006, 06:29 PM         #19
shaolin  OP
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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
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 06-30-2006, 10:36 AM         #21
c me stackin  OP
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propz fo this but any1 kno the diet theyre on?

 06-30-2006, 11:16 AM         #22
DaREAL08  OP
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props...i'm not thinkin bout joinin the seals but this sounds like a great way to get in superior physical condition. when i get the time and access to all the facilities necessary, i just might try this out

 12 years ago '05        #23
FRESH AZME 
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im gonna be doing this

 12 years ago '05        #24
FRESH AZME 
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i cant do the swimming though

 12 years ago '06        #25
imthatinfamous 40 heat pts40
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this is some real stuff props

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