THE U.S. Navy SEAL Workout By: Brent Vlcek

[xjustaguyx]

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.

Do You Have What It Takes To Be A Navy SEAL?

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.

First 9 Weeks............................................. .................................................. .........

Week 1:

o Running: 2 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 4 sets of 15 Pushups Mon/Wed/Fri
o Situps: 4 sets of 20 Situps Mon/Wed/Fri
o Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
o Swimming: Swim continuously for 15 min. 4-5 days/week

print Click Here For A Printable Log Of Week 1.

Week 2:

o Running: 2 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 5 sets of 20 Pushups Mon/Wed/Fri
o Situps: 5 sets of 20 Situps Mon/Wed/Fri
o Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
o Swimming: Swim continuously for 15 min. 4-5 days/week

print Click Here For A Printable Log Of Week 2.

Week 3:

o Running: No Running
o Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
o Situps: 5 sets of 25 Situps Mon/Wed/Fri
o Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
o Swimming: Swim continuously for 20 min. 4-5 days/week

print Click Here For A Printable Log Of Week 3.

Week 4:

o Running: 3 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
o Situps: 5 sets of 25 Situps Mon/Wed/Fri
o Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
o Swimming: Swim continuously for 20 min. 4-5 days/week

print Click Here For A Printable Log Of Week 4.

Weeks 5-6:

o Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 25 Pushups Mon/Wed/Fri
o Situps: 6 sets of 25 Situps Mon/Wed/Fri
o Pullups: 2 sets of 8 Pullups Mon/Wed/Fri
o Swimming: Swim continuously for 25 min. 4-5 days/week

print Click Here For A Printable Log Of Weeks 5-6.

Weeks 7-8:

o Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
o Situps: 6 sets of 30 Situps Mon/Wed/Fri
o Pullups: 2 sets of 10 Pullups Mon/Wed/Fri
o Swimming: Swim continuously for 30 min. 4-5 days/week

print Click Here For A Printable Log Of Weeks 7-8.

Week 9:

o Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
o Situps: 6 sets of 30 Situps Mon/Wed/Fri
o Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
o Swimming: Swim continuously for 35 min. 4-5 days/week

Second 9 Weeks............................................. ..................................

Weeks 1 & 2:

o Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
o Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
o Situps: 6 sets of 35 Situps Mon/Wed/Fri
o Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
o Dips: 3 sets of 20 Dips Mon/Wed/Fri
o Swimming: Swim continuously for 35 min. 4-5 days/week

print Click Here For A Printable Log Of Weeks 1-2.

Weeks 3-4:

o Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
o Pushups: 10 sets of 20 Pushups Mon/Wed/Fri
o Situps: 10 sets of 25 Situps Mon/Wed/Fri
o Pullups: 4 sets of 10 Pullups Mon/Wed/Fri
o Dips: 10 sets of 15 Dips Mon/Wed/Fri
o Swimming: Swim continuously for 45 min. 4-5 days/week

print Click Here For A Printable Log Of Weeks 3-4.

Week 5:

o Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
o Pushups: 15 sets of 20 Pushups Mon/Wed/Fri
o Situps: 15 sets of 25 Situps Mon/Wed/Fri
o Pullups: 4 sets of 12 Pullups Mon/Wed/Fri
o Dips: 15 sets of 15 Dips Mon/Wed/Fri
o Swimming: Swim continuously for 60 min. 4-5 days/week

print Click Here For A Printable Log Of Week 5.

Week 6 & Beyond:

o Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
o Pushups: 20 sets of 20 Pushups Mon/Wed/Fri
o Situps: 20 sets of 25 Situps Mon/Wed/Fri
o Pullups: 5 sets of 12 Pullups Mon/Wed/Fri
o Dips: 20 sets of 15 Dips Mon/Wed/Fri
o Swimming: Swim continuously for 75 min. 4-5 days/week