Navy Seal Workout

[HtTKar]

Alot of people ask what they can do to improve their workout routine. I happened to find the Navy seal workout online, and thought I'd post it here.

http://www.trulyhuge.com/Navy_Seal_Workout.htm

This is the workout I'm doing right now. If you like a challenge and if you want to lose weight, fat, and strengthen your body up. Give this a try. But I emphisize that you follow the plan step by step. DO NOT GO AHEAD. Try this at your own risk. I have been doing it now for 9 weeks and have had great results. This program consists of a lot of running and swimming. If you can't swim try and do somthing to make up for it. The amount of running could lead to over stress injuries of the lower body to those not physically fit. I recommend you do it and give it a try step by step. Don't give up!

First 9 weeks:
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 /No running. 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

Second 9 weeks:
Week 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 want to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week 9.
Be sure and take in lots of water. Hydration is very important. Follow this step by step and when you complete it you will be strong, at a healthy weight, and happy with your life. Plus no one will pick on you anymore(LOL). Enjoy the workout and keep me posted of your progress.

[Wolverine]

First of all let me say that this is a great workout!! If you want to push yourself this is for you.
I did the workout for 18 weeks building up to my last fight. I was in great shape....the only drawback was that this workout is very time consuming! Towards the end of the 18 weeks it was difficult to keep up my training routine at the gym...there are only so many hours in the day! After working, training daily, and doing the navy seal workout, I was happy to just sit back and relax after the fight!
One of the biggest benefits of this workout is that I can still feel the effects almost a year later...

[KurtXEdge]

is that 8 minutes and thirty seconds? cause that is running realm fast for a long distance.

[Penance]

I only have three comments/questions about this. Why is there a high risk of stress fracture only in week 3 and why do they bump you up to 3 miles/day when you've taken a week off and are used to doing 2 miles/day?

And wow, that's alot of swimming...75 minutes non-stop? (Then again, they are SEALS, right haha)

[Tom Yum]

Originally Posted by KurtXEdge

is that 8 minutes and thirty seconds? cause that is running realm fast for a long distance.

Its the pace of 8:30 per mile or 17:00 for 2 miles.

[Pallantides]

That looks like one seriously brutal exercise, but I don't doubt the effects.

[Broadsword2004]

8:30 min/mile pace is slow for anything under 5 miles. For Navy BUD/s, they recommend you be able to run at least 4 miles in 28 minutes (7 minutes/mile pace), and to ace the U.S. Marine Corps Physical Fitness Test, you must be able to run 3 miles in 18 minutes or less (i.e. 6 min/mile pace). To ace the Army PFT, run 2 miles in 13 minutes (6.5 min/mile pace). Try to get to those speeds (like he says in the program, for 5 miles, try to get to 7:30 min/mile pace or lower). Army Rangers must run 5 miles in 40 minutes, with full gear on I believe, so that is 8 min/mile with full gear on.

It's funny you posted this cuz I just started a routine very similar to it; basically, every Monday, Wednesday, and Friday, you do 64 pullups, 200-300 pushups, 200-300 situps (full situps, not crunches), and 200-300 4-count flutter kicks. On Tuesdays and Thursdays, I do pistols (single-leg squats). I alternate it some though (some weeks, Mon/Wed/Fri I do the legs and Tues/Thurs I do the upper-body stuff).

I also do (if time permits and my muscles aren't totally jello by then lol) hanging leg raises, dips, walk on my hands, bridging, and stretching too, and some weight training for calves, lower back, etc...

There is lots of swimming and running involved too, running in the form of about 3-5 miles 5 times a week. And swimming like 75 yards or something I think.

[GQchris]

Great workout routine.

[scors77]

Thanks for sharing. I have one question though. I just got my chin bar set up and I'm ready to start this routine. The pullups... are they palms facing in or palms facing out? Because I can only do 3 pullups right now palms facing in lol. Palms facing out I can only do 1 .

[Tom Yum]

palms facing out, a little wider than shoulder grip.

[scors77]

Alright thanks. That's a little hard for me because I'm fat. I think I'm gonna have to start running a bit before I can do those.

[Tom Yum]

If you're trying to cut weight and you think you're overweight, you might try cycling and/or swimming first.

It'll be much easier on your knees. Once you cut the weight, you'll find running is probably one of the best conditioning excercises you can do, although it is high impact.

[scors77]

Ya. I didn't mention, but as in running I meant I was gonna run on my elliptical machine. I can't do normal running because my leg cramps up on me after 15 minutes of running. I don't know why.. I am stretching before I run. For sure I will do a lot of elliptical.

And the palms facing in or out thing.. I'm doing both now. I noticed each side works out your bicep or tricep a lot more than the other. And of course your chest.