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    Navy Seal Routine

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    Aqib Momin
    The document outlines three training schedules for running, physical training, and swimming over 9 weeks. The running schedule progresses from 2 to 4+ miles per run with the longest runs being 5 miles. The physical training schedule increases the number of pushups, situps, pullups, and other exercises each week. The swimming schedule recommends swimming continuously for longer periods each week, up to 35 minutes in week 9. The Category 2 workout is significantly more intense and advises only attempting it after completing the Category 1 schedule.

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    Navy Seal Routine

    Uploaded by

    Aqib Momin
    378 views2 pages
    The document outlines three training schedules for running, physical training, and swimming over 9 weeks. The running schedule progresses from 2 to 4+ miles per run with the longest runs being 5 miles. The physical training schedule increases the number of pushups, situps, pullups, and other exercises each week. The swimming schedule recommends swimming continuously for longer periods each week, up to 35 minutes in week 9. The Category 2 workout is significantly more intense and advises only attempting it after completing the Category 1 schedule.

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    Full Navy Seal Workout routine

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    The document outlines three training schedules for running, physical training, and swimming over 9 weeks. The running schedule progresses from 2 to 4+ miles per run with the longest runs being 5 miles. The physical training schedule increases the number of pushups, situps, pullups, and other exercises each week. The swimming schedule recommends swimming continuously for longer periods each week, up to 35 minutes in week 9. The Category 2 workout is significantly more intense and advises only attempting it after completing the Category 1 schedule.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    378 views2 pages

    Navy Seal Routine

    Uploaded by

    Aqib Momin
    The document outlines three training schedules for running, physical training, and swimming over 9 weeks. The running schedule progresses from 2 to 4+ miles per run with the longest runs being 5 miles. The physical training schedule increases the number of pushups, situps, pullups, and other exercises each week. The swimming schedule recommends swimming continuously for longer periods each week, up to 35 minutes in week 9. The Category 2 workout is significantly more intense and advises only attempting it after completing the Category 1 schedule.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    of 2

    RUNNING SCHEDULE I WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week) WEEK #3: No running.

    High risk of stress fractures WEEK #4: 3 miles/day, M/W/F (9 miles/wk) WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk) WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk) WEEK #9: same as #7,8 (16 miles/ wk) PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri) SETS OF REPETITIONS WEEK #1: 4X15 PUSHUPS 4X20 SITUPS 3X3 PULL UPS WEEK #2: 5X20 PUSHUPS 5X20 SITUPS 3X3 PULL UPS WEEK #3,4: 5X25 PUSHUPS 5X25 SITUPS 3X4 PULL UPS WEEK #5,6: 6X25 PUSHUPS 6X25 SITUPS 2X8 PULL UPS WEEK #7,8: 6X30 PUSHUPS 6X30 SITUPS 2X10 PULL UPS WEEK #9: 6X30 PUSHUPS 6X30 SITUPS 3X10 PULL UPS * Note: For best results, alternate exercises. Do a set of pushups, then a set o f situps, followed by a set of pull ups, immediately with no rest. SWIMMING SCHEDULE I (sidestroke with no fins 4-5 days a week) WEEKS #1, 2: Swim continuously WEEKS #3, 4: Swim continuously WEEKS #5, 6: Swim continuously WEEKS #7, 8: Swim continuously WEEK #9: Swim continuously for for 15 min. for 20 min. for 25 min. for 30 min. 35 min.

    I wonder if that will be an appropriate plan to do for someone who is 15. Maybe i might be overdoing it. I also planned to cut down the miles to a Mile every da y, while resting on saturdays and sundays, instead of running so many miles. I a lso thought the swimming part looked really hard and Might just do swimming for 10 minutes for every week. However the Category 2 Workout looks extremely difficult and it looks like I cou ld hurt myself doing it. WORKOUT FOR CATEGORY II Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of categ ory I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.

    RUNNING SCHEDULE II (M/TulTh/F/Sa) WEEKS #1,2: (3/5/4/5/2)miles 19 miles/week WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week WEEK #5: (5/5/6/4/4) miles 24 miles/week WEEK #6: (5/6/6/6/4) miles 27 miles/week WEEK #7: (6/6/6/6/6) miles 30 miles/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 wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9. PT SCHEDULE II (Mon/Wed/Fri) SETS OF REPETITIONS WEEK #1, 2: 6X30 PUSHUPS 6X35 SITUPS 3X10 PULL UPS 3X20 DIPS WEEK #3, 4: lOX20 PUSHUPS 10X25 SITUPS 4X10 PULL UPS 10X15 DIPS WEEK #5: 15X20 PUSHUPS 15X25 SITUPS 4X12 PULLUPS 15X15 DIPS WEEK #6: 20X20 PUSHUPS 20X25 SITUPS 5X12 PULL UPS 20X15 DIPS

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