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    US Navy Seals Category I and II Workouts PDF

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    Bhagawan Ion Leo
    This document outlines workout schedules for Navy SEAL candidates divided into Category I and Category II. For running, the Category I schedule builds up to 16 miles per week over 9 weeks, then the Category II schedule further increases the weekly mileage to a maximum of 30 miles. The physical training schedules progressively increase the number of pushups, situps, pullups, and dips performed over multiple sets. The swimming schedules aim to build up to swimming continuously for longer periods, with the goal of swimming 200 meters in under a minute for each session.

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    US Navy Seals Category I and II Workouts PDF

    Uploaded by

    Bhagawan Ion Leo
    627 views2 pages
    This document outlines workout schedules for Navy SEAL candidates divided into Category I and Category II. For running, the Category I schedule builds up to 16 miles per week over 9 weeks, then the Category II schedule further increases the weekly mileage to a maximum of 30 miles. The physical training schedules progressively increase the number of pushups, situps, pullups, and dips performed over multiple sets. The swimming schedules aim to build up to swimming continuously for longer periods, with the goal of swimming 200 meters in under a minute for each session.

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    US Navy Seals Category I and II Workouts.pdf

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    This document outlines workout schedules for Navy SEAL candidates divided into Category I and Category II. For running, the Category I schedule builds up to 16 miles per week over 9 weeks, then the Category II schedule further increases the weekly mileage to a maximum of 30 miles. The physical training schedules progressively increase the number of pushups, situps, pullups, and dips performed over multiple sets. The swimming schedules aim to build up to swimming continuously for longer periods, with the goal of swimming 200 meters in under a minute for each session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    627 views2 pages

    US Navy Seals Category I and II Workouts PDF

    Uploaded by

    Bhagawan Ion Leo
    This document outlines workout schedules for Navy SEAL candidates divided into Category I and Category II. For running, the Category I schedule builds up to 16 miles per week over 9 weeks, then the Category II schedule further increases the weekly mileage to a maximum of 30 miles. The physical training schedules progressively increase the number of pushups, situps, pullups, and dips performed over multiple sets. The swimming schedules aim to build up to swimming continuously for longer periods, with the goal of swimming 200 meters in under a minute for each session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    N A V Y S E A L S C A T E G O R Y I WORKOUT

    Running Schedule I
    Week

    Exercise

    Total Miles Per Week

    1&2

    2 miles/M/W/F
    8:30 pace

    6 miles

    No running.
    High risk of stress fractures

    0 miles

    3 miles/M/W/F

    9 miles

    5&6

    2/3/4/2 miles /M/W/Th/F

    11 miles

    7, 8 & 9

    4/4/5/3 miles /M/W/Th/F

    16 miles

    Your goal is to work up to 16 miles per week of running. After youve achieved this goal, move on to the
    Category II workout and build up to 30 miles per week.
    Physical Training Schedule I (Monday/Wednesday/Friday)
    Week

    Sets of Repetitions

    4x15 push ups


    4x20 sit ups
    3x3 pull ups

    5x20 push ups


    5x20 sit ups
    3x3 pull ups

    3&4

    5x25 push ups


    5x25 sit ups
    3x4 pull ups

    5&6

    6x25 push ups


    6x25 sit ups
    2x8 pull ups

    7&8

    6x30 push ups


    6x30 sit ups
    2x10 pull ups

    6x30 push ups


    6x30 sit ups
    3x10 pull ups

    Swimming Schedule I (sidestroke with no fins 4-5 days/week)


    Week

    Workout

    1&2

    Swim continuously for 15 minutes

    3&4

    Swim continuously for 20 minutes

    5&6

    Swim continuously for 25 minutes

    7&8

    Swim continuously for 30 minutes

    Swim continuously for 35 minutes

    If you dont have access to a pool, ride a bicycle for twice as long as you would swim. If you do have
    access to a pool, swim every day thats available.
    Your goal is to work up to 200 meters each session, four to five times a week. In addition, be sure to
    develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less.

    N A V Y S E A L S C A T E G O R Y II WORKOUT
    Running Schedule II
    Week

    Exercise

    Total Miles Per Week

    1&2

    3/5/4/5/2 miles/five days

    19 miles

    3&4

    4/5/6/4/3 miles/five days

    22 miles

    5/5/6/4/4 miles/five days

    24 miles

    5/6/6/6/4 miles/five days

    27 miles

    6/6/6/6/6 miles/five days

    30 miles

    For weeks 8, 9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of
    your six-mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance
    of your runs, do it gradually no more than one mile per day increase for every day beyond week 9.
    Physical Training Schedule II (Monday/Wednesday/Friday)
    Week

    Sets of Repetitions

    1&2

    6x30
    6x35
    3x10
    3x20

    3&4

    10x20 push ups


    10x25 sit ups
    4x10 pull ups
    10x15 dips

    15x20 push ups


    15x25 sit ups
    4x12 pull ups
    15x15 dips

    20x20 push ups


    20x25 sit ups
    5x12 pull ups
    20x15 dips

    push ups
    sit ups
    pull ups
    dips

    These exercises are designed for long-distance muscle endurance. Muscle fatigue will gradually take a
    longer and longer time to develop doing high-repetition workouts. For best results, alternate exercises
    each set, in order to rest that muscle group for a short time. The workouts listed below are provided for
    varying your workouts once you have met the category I and II workouts.
    Pyramid Workouts
    You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the
    beginning of the workout. For instance, pull ups, push ups, sit ups and dips can be alternated as in the
    above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. As an example, say your goal is 5:
    Exercise

    Repetitions

    Pull ups

    1, 2, 3, 4, 5, 4, 3, 2, 1

    Push ups

    2, 4, 6, 8, 1, 8, 6, 4, 2
    (2 x #pull ups)

    Sit ups

    3, 6, 9, 12, 15, 12, 9, 6, 3


    (3 x #pull ups)

    Dips

    2, 4, 6, 8, 1, 8, 6, 4, 2

    Swimming Schedule II (4-5 days/week)


    Week

    Workout

    1&2

    Swim continuously for 35 minutes

    3&4

    Swim continuously for 45 minutes


    with fins

    Swim continuously for 60 minutes


    with fins

    Swim continuously for 75 minutes


    with fins

    Swim continuously for 35 minutes

    To reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters
    with fins and 1000 meters without them. Your goal should be to swim 50 meters in one minute or less.

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