Navy Seals Training Program

I am starting this week, and thought others might want to check it out.

THE U.S. Navy SEAL Workout
by Bodybuilder and Athlete, Brent Vlcek
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 fighting 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.

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.
If you do not have access to a pool then ride a bicycle, or do some other type of physical activity for double the amount of time you would have been swimming for.

First 9 Weeks:

Week 1

Running: 2 miles, 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, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

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

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

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

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

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

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
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
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, 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, 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, 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

You also need to make sure that you're swimming in 50 degree-farenheit water.

Stupid question, but...

What's 8:30 pace ?

BTW, nice post !

Cheers
Sol2k

run each mile in 8 min and 30 seconds.

Look's good. I've always liked that basic military style training. Personally would like to go a little faster than 8:30 pace though, especially towards the end where fitness should be up. I got into running a few years back and within 3 weeks I was at 7 min pace before I stopped as I was itching to start hitting the weights again. Once a meathead...

Interesting program, but I think you'd already have to be in good physical shape to start something like that. Personally I'd probably have a heart attack by week 2.

Its really, not that hard to get used to running, In school I hated running, the fastest mile I ever ran was like 12 min, usually slower than that. But recently I have been running in the mornings and at nights, at first I would cramp up really easily, and my legs would be sore for days, but then after a few runs I timed myself, and found that I was running a 6 min mile!, I was shocked. So just try, you'll see, its well worth it.

Sounds good, in that case I'll try it. I like simple programs like this that don't require you to join an expensive gym (because I'm pretty much broke at the moment, heh). We'll see how far I get.

LOL, I remember reading about this in Maxim, they said it was hard as ****, but effective and cheap.

I have a book like this but it's called "The Complete Guide to Navy Seal Fitness." It's a 12 week workout with a seperate 4 week beginner workout to help you get started. It has pictures of all the exercises and explains what they work. This book was written by a former Navy Seal turned trainer so he knows what hes doing and this book is made for people looking to enlist in the Seals so it gets them ready. I'd reccomend it if you're looking to get in top shape.

I should also mention that the book goes into far more detail in the workout descriptions than listed above and you would do leg exercises as well so it really does put you in FANTASTIC shape.

i agree with you that running gets easier, but how do you motivate yourself to go run. thats very hard for me

Some bs program... Who the hell designed it?

whoever makes the training programs for navy seals

Keep in mind how many of us perform Navy SEAL duties in our every day life? This program is obviously designed for soldiers who specialise in water based insertion field operations. It's not going to be optimal for say, a martial artist, a boxer, a runner, a bodybuilder, a tennis player etc.

It isn't bullsh!t. You guys probably never seen a Neal SEAL. Maybe some aare cut before they go into the SEALS but holy sh!t.

Originally posted by Master Homer
It isn't bullsh!t. You guys probably never seen a Neal SEAL. Maybe some aare cut before they go into the SEALS but holy sh!t.

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ok, so what?

So dont criticize **** till you have tried it....
Or are you to bulk and superior to the navy seals to try it?

Originally posted by ultrashogun
http://www.t-mag.com/nation_articles/302tc.jsp

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Man...That's some harsh stuff. I congratulate anyone that can complete it.

Originally posted by jiza101
So dont criticize **** till you have tried it....
Or are you to bulk and superior to the navy seals to try it?

Click to expand...

I have different goals.
I have less time reserved for training than they do.

Had I wanted to waste a month of my life, I'd go through it no problem. All I am saying is that the program is not suited for civilians. Just cause it has "seals" on it's name doesn't mean it's good for you.