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    Navy Seal Phase 2

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    kphillip32
    This document outlines a Navy SEAL Category II workout program consisting of: 1) A running schedule that increases weekly mileage from 19 to 30 miles over 7 weeks with additional focus on speed for runs over 6 miles. 2) A physical training schedule of pushups, situps, pullups, and dips that increases the number of sets and repetitions over 6 weeks. 3) Optional pyramid and swimming workouts, with the swimming increasing continuous swim time from 35 to 75 minutes over 5 weeks while using fins.

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    Navy Seal Phase 2

    Uploaded by

    kphillip32
    133 views1 page
    This document outlines a Navy SEAL Category II workout program consisting of: 1) A running schedule that increases weekly mileage from 19 to 30 miles over 7 weeks with additional focus on speed for runs over 6 miles. 2) A physical training schedule of pushups, situps, pullups, and dips that increases the number of sets and repetitions over 6 weeks. 3) Optional pyramid and swimming workouts, with the swimming increasing continuous swim time from 35 to 75 minutes over 5 weeks while using fins.

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    Navy Seal Phase 2

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    This document outlines a Navy SEAL Category II workout program consisting of: 1) A running schedule that increases weekly mileage from 19 to 30 miles over 7 weeks with additional focus on speed for runs over 6 miles. 2) A physical training schedule of pushups, situps, pullups, and dips that increases the number of sets and repetitions over 6 weeks. 3) Optional pyramid and swimming workouts, with the swimming increasing continuous swim time from 35 to 75 minutes over 5 weeks while using fins.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    133 views1 page

    Navy Seal Phase 2

    Uploaded by

    kphillip32
    This document outlines a Navy SEAL Category II workout program consisting of: 1) A running schedule that increases weekly mileage from 19 to 30 miles over 7 weeks with additional focus on speed for runs over 6 miles. 2) A physical training schedule of pushups, situps, pullups, and dips that increases the number of sets and repetitions over 6 weeks. 3) Optional pyramid and swimming workouts, with the swimming increasing continuous swim time from 35 to 75 minutes over 5 weeks while using fins.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    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 5/5/6/4/4 miles/five days 24 miles
    6 5/6/6/6/4 miles/five days 27 miles
    7 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 push ups
    6x35 sit ups
    3x10 pull ups
    3x20 dips
    3 & 4 10x20 push ups
    10x25 sit ups
    4x10 pull ups
    10x15 dips
    5 15x20 push ups
    15x25 sit ups
    4x12 pull ups
    15x15 dips
    6 20x20 push ups
    20x25 sit ups
    5x12 pull ups
    20x15 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 num-
    ber 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
    5 Swim continuously for 60 minutes
    with fins
    6 Swim continuously for 75 minutes
    with fins
    7 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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