subject: Navy SEAL Strength And Resistance Training - 5 Exercises [print this page] Navy SEAL Strength And Resistance Training - 5 Exercises
Any Navy SEAL you meet can proudly say that he belongs to one of the most elite fighting forces in the world - maybe the most elite. And, he didn't get that way by chance or luck: he earned it.
SEALs earn their status by first qualifying to enter the training program - then passing that program. And, SEAL training is among the most grueling and challenging military training in the world.
During the required Basic Underwater Demolition/SEAL (BUD/S) training, the physical conditioning phase includes running, swimming, and calisthenics that grows harder each week. In addition, trainees are required to learn small boat handling, diving physics, basic diving techniques, land warfare, weapons, demolitions, communications and reconnaissance.
The only way to really know what BUD/S training is like is to go through it. Many have - and most who drop out do so voluntarily during the basic conditioning phase of BUD/S training.
If you are interested in preparing yourself to give BUD/S training a try - or if you just want to try working out like a SEAL would - here are 5 Navy SEAL strength and resistance training exercises to try.
Each of the following are exercises you may already be doing, but based upon a 16-week program. You should take a weekly approach to your training, increasing your workout intensity and frequency each week as described below.
Based upon the frequency and intensity suggested for each week below, see if you can keep up with what a SEAL could do:
1. Running:
For weeks 1-9, run 3-4 days per week. Build up successively from a total of 6 miles per week to 16 miles per week.
Then, for weeks 10-16, step it up to running 5 days per week. Build up successively from a total of 19 miles per week to 30 miles per week.
2. Swimming:
Swim 4-5 days per week. In terms of frequency, for weeks 1-9, swim 4-5 days per week. Build up successively from 15 minutes per day in week 1 to 35 minutes per day in week 9.
And then, for weeks 10-16, continue to swim 4-5 days per week. Build up your swimming time each week, from 35 minutes to 75 minutes per day.
3. Push-ups:
Focus on doing 4-6 sets of pushups, 3 days per week. During weeks 1-9, each day you do push-ups build up from a total of 60 per day to 180 per day.
For weeks 10-16, continue to do your push-up routine 3 days per week. Build up from 180 push-ups per day in week 10 to 400 per day in week 16 (across 4-6 sets).
4. Pull-ups:
Focus on doing 3 sets of pull-ups, 3 days per week. During weeks 1-9, build up from a total of 9 per day to 30 per day.
For weeks 10-16, continue to do pull-ups 3 days per week, but build up from doing 30 pull-ups per day to 60 per day (across 3 sets).
5. Sit-ups:
Focus on doing 4-6 sets of sit-ups, 3 days per week. During weeks 1-9, each day you do sit-ups build up from 80 per day until you can do 180 per day in week 9.
Then, for weeks 10-16, continue doing sit-up exercises 3 days per week. Build up from 210 sit-ups per day to 500 per day (across 4-6 sets).
Challenge yourself to stick with this plan for the full 16 week and see if you have what it takes to do the recommended number of sets and reps by the end of the last week. Who knows - maybe at that point you will be ready to take on the SEAL program yourself.
