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    12 Weeks To BUDS

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    Anthony Dinicolantonio
    The document outlines a 5-week training program consisting of various swimming, running, upper body, and lower body exercises. Each week focuses on different combinations of these activities, with workouts prescribed for each day of the week including distances, repetitions, sets, and time goals. The workouts progress in intensity over the 5 weeks with increasing distances, weights, and complexity of exercises.

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    © All Rights Reserved
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    12 Weeks To BUDS

    Uploaded by

    Anthony Dinicolantonio
    698 views32 pages
    The document outlines a 5-week training program consisting of various swimming, running, upper body, and lower body exercises. Each week focuses on different combinations of these activities, with workouts prescribed for each day of the week including distances, repetitions, sets, and time goals. The workouts progress in intensity over the 5 weeks with increasing distances, weights, and complexity of exercises.

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    158166274-12-Weeks-to-BUDS.xlsx

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    The document outlines a 5-week training program consisting of various swimming, running, upper body, and lower body exercises. Each week focuses on different combinations of these activities, with workouts prescribed for each day of the week including distances, repetitions, sets, and time goals. The workouts progress in intensity over the 5 weeks with increasing distances, weights, and complexity of exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    698 views32 pages

    12 Weeks To BUDS

    Uploaded by

    Anthony Dinicolantonio
    The document outlines a 5-week training program consisting of various swimming, running, upper body, and lower body exercises. Each week focuses on different combinations of these activities, with workouts prescribed for each day of the week including distances, repetitions, sets, and time goals. The workouts progress in intensity over the 5 weeks with increasing distances, weights, and complexity of exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 32
    At a glance
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    The training plan outlines a weekly routine that incorporates swimming, running, upper body and lower body strength training. It progresses workouts over 12 weeks to gradually increase intensity and difficulty.

    The workouts include swimming laps with different strokes, running timed miles with intervals of sprinting and jogging, and strength exercises like pullups, pushups and abdominal exercises.

    The early weeks focus more on building endurance and include longer distance swims and runs. Later weeks increase the intensity with shorter high intensity intervals, pyramid sets of exercises, and track workouts. The final weeks emphasize speed with sprint intervals.

    Week 1

    Monday Tuesday Wednesday


    Seal PST Swimming Running
    500 yd swim-sidestroke 200m warmup 3-mile timed run
    Pushups: max 2 min 500m sidestroke sprint 1.5 miles, jog 1.5 miles
    Situps: max 2 min 3 x 100m sprints with 20 sec rest
    Pullups: max 2 min 200m cool down
    1.5 mile run
    Thursday Friday Saturday Sunday
    Swimming Running Swimming
    200m warmup 4-mile timed run 200m warmup
    1000m sidestroke 1000m sidestroke
    200m cool down 200m cool down

    Upper Body PT
    Pyramid up to 10, 10 back down
    Pullups x 1
    Pushups x 2
    Situps x 3

    neck exercises
    Up/down: 20
    left/right: 20

    8-count body builders: 10


    Max pushups in 2 min.
    Max situps in 2 min.
    Max Pullups
    Week 2
    Monday Tuesday
    Upper Body PT Swimming
    Pullups 200m warmup
    -Regular Grip: 2x7 500m sidestroke
    -Reverse Grip: 2x7 3x100m sprints
    -Close Grip: 2x7 4x50m sprints
    -Wide Grip: 2x7 200m cool down
    -Mountain Climbers: 2x7
    Pushups
    -Regular: 2x15
    -Triceps: 2x10
    -Wide: 2x15
    -Dive Bomber: 2x15
    Dips 2x15
    Arm Haulers 3x30

    Neck Exercises
    up/down 25
    left/right 25

    Abdominal PT
    2 Cycles of:
    Regular situps 40
    4-way crunches 40
    (Regular, Reverse, Left, and Right: 40 of each)
    Leg Levers 40
    Flutter Kicks 50
    1/2 situps 40
    stretch 1 min.

    Running
    3-mile timed run (sprint 1.5 miles, jog 1.5)
    Wednesday Thursday
    Upper Body PT Swimming
    Pullups 10 x 50m freestyle Hypoxic with 10 sec
    -Regular Grip: 2x7 interval rest in between each 50 m
    -Reverse Grip: 2x7
    -Close Grip: 2x7 Running
    -Wide Grip: 2x7 3 mile track workout
    -Mountain Climbers: 2x7 Jog 1 mile in 7 min.
    Pushups Sprint 1/4 mile
    -Regular: 2x15 Jog 1/4 mile in 2 min
    -Triceps: 2x10 Sprint 1/4 mile
    -Wide: 2x15 Jog 1/4 mile in 2 min
    -Dive Bomber: 2x15 Sprint 1/8 mile
    Dips 2x15 Jog 1/8 mile in 1 min
    Arm Haulers 3x30 Sprint 1/8 mile
    8 count body builders 15 Jog 1/8 mile in 1 min
    Neck Exercises Spint 1/8 mile
    up/down 25 Jog 1/8 mile in 1 min
    left/right 25

    Abdominal PT
    2 Cycles of:
    Regular situps 40
    4-way crunches 40
    (Regular, Reverse, Left, and Right: 40 of each)
    Leg Levers 40
    Flutter Kicks 50
    1/2 situps 40
    stretch 1 min.

    Running
    4-mile timed run
    Friday Saturday Sunday
    Lower Body PT Swimming
    Squats 3x10 200m warmup
    Lunges 3x10 500m sidestroke
    Frog Hops 3x10 3x100m sprints (side)
    Heel Raises 3x15 4 x 50m sprints (side)
    Jumpovers 3x15 200m cool down

    Sprints Running
    20 m 1/2 pace x2 3-mile timed run
    20m full sprint x2
    40m 3/4 pace x 2 Pullups 5 x 2,4,6,8 reps
    60m full sprint x 4 Regular grip
    100m 1/2 pace x 1 Reverse grip
    100m full sprint x 2 Close grip
    Wide Grip
    Neck Exercises Mountain Climbers
    up/down 25
    left/right 25 Abdominal PT
    2 Cycles of
    Regular situps 40
    4-way crunches 40
    (Regular, Reverse, Left, and Right: 40 of each)
    Leg Levers 40
    Flutter Kicks 50
    1/2 situps 40
    stretch 1 min.

    8 count body builders

    Max pushups in 2 min


    Max situps in 2 min
    Max pullups
    Week 3
    Monday Tuesday
    Swim/PT Swimming
    10 sets of: 200m warmup
    100m freestyle 500m with fins
    20 pushups 500m without fins
    20 abs of choice 3 x 100m freestyle sprints at
    Pyramid of pullups up to 10 1min 45 sec.
    Dips: 25, 20, 15, 10 200m cooldown

    Neck Exercises
    up/down 25
    left/right 25

    No running
    Wednesday Thursday Friday
    Swim/PT Swimming Swim/PT
    10 sets of: 200m warmup 10 sets of:
    100m freestyle 500m with fins 100m freestyle
    20 pushups 500m without fins 20 pushups
    20 abs of choice 3 x 100m freestyle sprints at 20 abs of choice
    1min 45 sec. Pyramid of pullups up to 10
    Pullups 5 x 2,4,6,8 reps 200m cooldown Dips: 25, 20, 15, 10
    Regular grip
    Reverse grip Neck Exercises
    Close grip up/down 25
    Wide grip left/right 25
    Mountain climbers

    Neck Exercises
    up/down 25
    left/right 25
    Saturday Sunday
    Running
    3-mile timed run (sprint 1.5
    jog 1.5)

    Swimming
    200m warmup
    500m with fins
    500m without fins
    10 x 50m freestyle sprints

    Lower Body PT
    Squats 3x15
    Lunges 3x15
    Heel Raises 3x15
    Dirty Dogs 50
    Week 4
    Monday Tuesday Wednesday
    Seal PST Run-Swim-Run Upper Body PT
    Run: 3 miles < 21 min Pullups 5 x 2,4,6,8 reps
    Swim: 1 mile with fins < 30 min Regular
    Run: 3 miles < 21 min Reverse
    Total Time = 1 hr 15 min Close
    Wide
    Neck Exercises Mountain Climbers
    up/down 35 Total 100
    left/right 35
    Pushups 5, 10, 15, 20, 25, 25,
    20, 15, 10, 5
    Situps 10 20 30 40 50, 50, 40
    30 20 10
    8 count body builders: 20

    Max pushups in 2 min


    Max situps in 2 min
    Max pullups
    Thursday Friday Saturday Sunday
    Lower Body PT Running Upper Body PT
    Squats 10, 15, 20 5 miles < 35 min. Pullups 5 x 2,4,6,8
    Lunges 10, 15, 20 Regular
    Frog Hops 10, 15, 20 Reverse
    Heel Raises 10, 15, 20 Close
    Jumpovers 10, 15, 20 Wide
    Dirty Dogs 100 Mountain Climbers
    Total 100
    Neck Exercises
    up/down 35 Pushups 5, 10, 15, 20, 25, 25,
    left/right 35 20, 15, 10, 5
    Situps 10 20 30 40 50, 50, 40
    Sprints 30 20 10
    20m 1/2 pace x 2
    20m full sprint x 3 Neck Exercises
    40m 3/4 pace x 2 up/down 35
    40m full sprint x 3 left/right 35
    60m full sprint x 5
    80m full sprint x 4 8 count body builders: 20
    100m full sprint x 3 Max pushups in 2 min
    Max situps in 2 min
    Swimming Max pullups
    200m warmup
    500m sidestroke Swimming
    500m freestyle 2000m with fins
    500m with fins
    200m cool down
    Week 5
    Monday Tuesday Wednesday
    20 Super Sets Run-Swim-Run Lower Body PT
    Tricep Pushups 10 3 mile run > 21 min Squats 3 x15
    Regular Situps 7 1 mile swim no fins Lunges 3 x15
    Pushups 10 3-mile run Frog Hops 2 x 10
    Reverse Crunches 7 Jumpovers 2 x 20
    Wide Pushups 10 Heel Raises 3 x 20
    1/2 Situps 7 Dirty Dogs 3 x 50

    20 cycles of all six exercises. You


    have 2 min. to perform each cycle
    Total time: 40 min.
    Total Pushups: 600
    Total Abs: 420

    Upper Body PT
    Pullups: 16, 14, 12
    Dips: 25, 20, 15 Swimming
    8-count body builders 20, 15, 10 11 x 100m freestyle no fins
    15 sec rest between each 100m
    Neck Exercises
    Up/down 40 Neck Exercises
    left/right 40 Up/down 40
    left/right 40
    Swimming
    Swim with fins 30 min.
    Swim continuously for at least 1 mile
    Thursday Friday Saturday Sunday
    Upper Body PT Swimming Upper Body PT
    Pyramid 1-10 11 x 100 freestyle no fins Pyramid 1-10
    Pullups x 1 15 sec rest between each Pullups x 1
    Pushups x 2 100m Pushups x 2
    Abs of choice x 3 Abs of choice x 3
    Dips x 2 Running Dips x 2
    3 mile Track workout
    Flutter Kicks 100 Jog 1 mile in 7 min. Flutter Kicks 100
    Leg Levers 100 Sprint 1/4 mile Leg Levers 100
    8 Count body builders 25 Jog 1/4 mile in 2 min
    Sprint 1/4 mile Neck Exercises
    Neck Exercises Jog 1/4 mile in 2 min Up/down 40
    Up/down 40 Sprint 1/8 mile left/right 40
    left/right 40 Jog 1/8 mile in 1 min
    Sprint 1/8 mile
    Run-Swim-Run Jog 1/8 mile in 1 min
    3 mile run Spint 1/8 mile
    1 mile swim no fins Jog 1/8 mile in 1 min
    3 mile run
    Week 6
    Monday Tuesday
    10 Super Sets Swimming
    Pullups 8 11 x 150m freestyle without
    Pushups 20 fins 15 sec rest in between each 150m
    Abs of choice 20
    Dips 10

    Abs Super Set x 2


    Hanging Knee Ups 10
    Regular situps 30
    Oblique crunch (left and right) 30
    Atomic situps 30
    Crunches 30
    Reverse crunches 30

    Neck exercises
    up/down 40
    left/right 40

    Swimming
    Swim continuously for 45 min. with fins
    goal: 1.5-2miles

    Running
    4 mile track workout
    Jog 1 mile in 7 mins.
    3 sets of:
    Sprint 1/4 mile
    Jog 1/4 mile in 1 min. 45 sec
    6 sets of:
    Sprint 1/8 mile
    Jog 1/8 mile in 1 min.
    Wednesday Thursday Friday
    Lower Body PT 10 Super Sets Swimming
    Squats 4 x 15 Pullups 8 Swim continuously for 45
    Lunges 4 x 15 Pushups 20 min with fins
    Frog Hops 3 x 15 Abs of choice 20 Goal: 1.5-2 miles
    Jumpovers 3 x 20 Dips 10
    Heel Raises 4 x 20
    Dirty Dogs 2 x 100 8count body builders 5
    Max pushups in 2 min
    Max situps in 2 min
    Max pullups in 2 min

    Neck exercises
    up/down 40
    left/right 40

    Abs Super Set x 2


    Swimming Hanging Knee Ups 10
    Swim continuously for 45 min with fins Regular situps 30
    Goal: 1.5-2 miles Oblique crunch (left and right) 30
    Atomic situps 30
    Running Crunches 30
    4 mile track workout Reverse crunches 30
    Jog 1 mile in 7 mins.
    3 sets of: Swimming
    Sprint 1/4 mile 11 x 150m freestyle without fins
    Jog 1/4 mile in 1 min. 45 sec 15 sec rest in between each 150 m
    6 sets of:
    Sprint 1/8 mile
    Jog 1/8 mile in 1 min.
    Saturday Sunday
    Upper Body PT
    Pullups: 4 x 2, 4, 6, 8 , 10
    Regular
    Reverse
    Close
    Wide

    Pushups: 50, 40, 30, 20, 10


    Dips: 30, 25, 20, 15, 10
    8 count Body Builders 25, 20,
    15, 10

    Max pushups in 2 min


    Max situps in 2 min
    Max pullups in 2 min

    Neck exercises
    up/down 40
    left/right 40

    Abs Super Set x 2


    Flutter kicks 100
    Leg Levers 100
    Situps 100
    Week 7
    Monday Tuesday
    SEAL PST Run Swim Run
    Run 4 miles
    Swim 3000m with fins
    Run 3 miles

    Lower Body PT
    Squats 3 x 15
    Lunges 3 x 15
    Frog Hops 2 x 10
    Jumpovers 2 x 20
    Heel Raises 3 x 20
    Dirty Dogs 3 x 50

    Neck Exercises
    up/down 50
    left/right 50
    Wednesday Thursday Friday
    Swimming Upper Body PT Running
    11 x 200m freestyle without fins Pullups Run 6 miles
    15 sec rest in between each 200m -Regular Grip: 2x7
    -Reverse Grip: 2x7
    -Close Grip: 2x7
    -Wide Grip: 2x7
    -Mountain Climbers: 2x7

    Pushups:
    Regular 2 x 30
    Triceps 2 x 20
    Wide 2 x 30
    Dive Bomber 2 x 30

    Dips 2 x 25
    Arm haulers 3 x 50
    8 count body builders 2 x 20

    Max pushups
    Max situps
    Max pullups

    Neck Exercises
    up/down 50
    left/right 50

    Abs Super Set x 2


    Regular situps 60
    4 way crunches 50
    Leg levers 60
    Flutter kicks 150
    1/2 situps 100
    stretch 1 min

    Running
    5 mile timed run

    Swimming
    1 mile with fins
    Saturday Sunday
    Run Swim/PT Run
    Run 4 miles
    15 sets: Swim/PT
    20 pushups
    20 abs of choice
    100m swim

    Run 3 miles
    Week 8
    Monday Tuesday Wednesday
    Upper Body PT Lower Body PT Swimming
    Pyramid 1-10 Squats 4 x 20 Swim with fins 1.5 miles
    Pullups x 1 Lunges 4 x 20
    Pushups x 3 Frog Hops 3 x 20 Neck exercises
    Abs of choice x 5 Jumpovers 3 x 20 up/down 2 x 35
    Dips x 2 Heel Raises 4 x 20 left/right 2 x 35
    Dirty Dogs 2 x 100
    Run Swim Run
    Run 4 miles Running
    Swim 1 mile with fins 4 mile track workout
    Run 3 miles Jog 1 mile in 7 mins.
    3 sets of:
    Neck exercises Sprint 1/4 mile
    up/down 2 x 35 Jog 1/4 mile in 1 min. 45 sec
    left/right 2 x 35 6 sets of:
    Sprint 1/8 mile
    Jog 1/8 mile in 1 min.

    Swimming
    11 x 200m freestyle no fins
    15 sec rest between each 200m
    Thursday Friday Saturday Sunday
    Run Swim Run/PT Run Upper Body PT Running
    Run 3 miles Pullups: 5 x 2, 4, 6, 8, 10 Run 6 miles within 40 min.
    10 sets: Swim/PT Regular
    100m sprints Reverse Upper Body PT
    25 pushups Close Pushups Pyramid 20 30 40 50
    25 abs of choice Wide 40 30 20
    Mountain Climber
    Run 3 miles Total Pullups 150 Situps Pyramid 40 60 80 100
    80 60 40
    Max pushups in 2 min Arm Haulers: 2 x 75
    Max situps in 2 min Dips Pyramid 15 20 25 30 25 20 15
    Max pullups Neck exercises
    up/down 2 x 35
    left/right 2 x 35

    Abs Super Set


    Flutter kicks 150
    Situps 150

    Swimming
    Swim with fins 1.5 miles

    Running
    Run 4 miles in 27 min
    in sand if available
    Week 9
    Monday Tuesday
    Upper Body PT Lower Body PT
    Pullups 5 x 2 4 6 8 10 Squats 4 x 20
    Regular Lunges 4 x 20
    Reverse Frog Hops 3 x 20
    Close Jumpovers 3 x 20
    Wide Heel Raises 4 x 20
    Mountain Climber Dirty Dogs 2 x 100

    Pushups Pyramid 20 30 40 50
    40 30 20

    Situps Pyramid 40 60 80 100


    80 60 40

    Dips Pyramid 15 20 25 30 25 20 15

    Arm haulers 2 x 75 Swimming


    200m warmup
    Neck exercises 500m pulls (no kick)
    up/down: 2 x 40 300m kicks (no pull)
    left/right: 2 x 40 8 x 50m sprints (15 sec rest between each)
    2 x 100m sprints (20 sec rest between each)
    Run Swim Run Hypoxic: 4, 6, 8, 10 strokes/breath x 100m
    Run 4 miles 200m cool down
    Swim 1 mile with fins
    Run 3 miles
    Wednesday Thursday
    Run Swim Run Swimming
    Run 4 miles 200m warmup
    Swim 1 mile with fins 500m pulls (no kick)
    Run 4 miles 300m kicks (no pull)
    8 x 50m sprints (15 sec rest between each)
    Neck exercises 2 x 100m sprints (20 sec rest between each)
    up/down: 2 x 40 Hypoxic: 4, 6, 8, 10 strokes/breath x 100m
    left/right: 2 x 40 200m cool down
    Friday Saturday Sunday
    Lower Body PT Upper Body PT
    Squats 4 x 20 Pull Ups 5 x 2 4 6 8 10
    Lunges 4 x 20 Regular
    Frog Hops 3 x 20 Reverse
    Jumpovers 3 x 20 Close
    Heel Raises 4 x 20 Wide
    Dirty Dogs 2 x 100 Mountain Climber

    Running Pushups Pyramid 20 30 40 50


    Run 4 miles in 27 min. 40 30 20

    Swimming Situps Pyramid 40 60 80 100


    Swim 2000m with fins 80 60 40

    Dips Pyramid 15 20 25 30 25 20 15

    Arm haulers 2 x 75

    Neck exercises
    up/down: 2 x 40
    left/right: 2 x 40

    Running
    3 mile timed run
    1.5 mile sprint
    1.5 mile jog
    Week 10
    Monday Tuesday
    SEAL PST Running
    Run 4 miles in 27 min.
    Wednesday Thursday
    Upper Body PT Lower Body PT
    Pullups: 2, 4, 6, 8, 10 x 5 Squats 3 x 20
    Regular Lunges 3 x 20
    Reverse Frog Hops 3 x 15
    Close Jumpovers 3 x 20
    Wide Heel Raises 3 x 20
    Dirty Dogs 2 x 100
    Arm Haulers 2 x 75
    Sprints
    20 Super Sets 20m x 5
    Situps 10 40m x 5
    Pushups 10 60m x 5
    Atomic situps 10 100m x 5
    Triceps 10 200m x 3
    Leg Levers 10 440m x 2
    Dive Bombers 10

    Run Swim Run


    Run 3 miles
    Swim 1 mile with fins
    Run 3 miles
    Friday Saturday Sunday
    Running Swim/PT
    Run 5 miles in 33 min. 15 sets of :
    Freestyle sprints: 100m
    Pushups: 15
    Abs of choice 15

    Max pushups in 2 min


    Max situps in 2 min.
    Max pullups

    Arm Haulers 2 x 75

    Swimming
    2 Miles with fins
    Week 11
    Monday Tuesday
    Upper Body PT Running
    Pyramid 1-10 of PULLUPS 4 mile timed run

    25 Super Sets
    Situps 10
    Pushups 10
    Atomic situps 10
    Triceps 10
    Leg Levers 10
    Dive Bombers 10

    Neck Exercises
    up/down: 2 x 50
    left/right: 2 x 50

    Swimming
    1 mile swim with fins
    Wednesday Thursday
    Swim/PT Running
    Hypoxic swim 4 mile timed run
    5 x 50 at 50 sec intervals (6 strokes/breath)
    4 x 50 at 55 sec intervals (8 strokes/breath)
    3 x 50 @ 1 min intervals (10 strokes/breath)
    2 x 50 @ 1 min intervals (12 strokes/breath)
    1 x 50 (no breaths)

    Swim PT
    10 sets of:
    100m sprints (freestyle)
    15 pushups
    15 abs of choice

    Neck Exercises
    up/down: 2 x 50
    left/right: 2 x 50
    Friday Saturday Sunday
    Swimming Running
    1 mile swim with fins 3 mile timed run
    (sprint 1.5, jog 1.5)
    Upper Body PT
    Pullups: 5 x 2 4 6 8 10
    Regular
    Reverse
    Wide
    Close

    Arm Haulers: 2 x 75

    Neck Exercises
    up/down: 2 x 50
    left/right: 2 x 50

    20 Super Sets
    Situps 10
    Pushups 10
    Atomic situps 10
    Triceps 10
    Leg Levers 10
    Dive Bombers 10
    Week 12
    Monday Tuesday
    20 Super Sets Swimming
    Triceps Pushups 10 5 x 50 at 50 sec intervals
    Regular Situps 7 4 x 50 at 55 sec intervals
    Regular Pushups 10 3 x 50 @ 1 min intervals
    Reverse Crunches 7 2 x 50 @ 1 min intervals
    Wide Pushups 10 1 x 50
    1/2 Situps 7
    The number of breaths per 50m = numbers
    Total Time: 40 min of time you swim the 50m. I.e. 5 x 50 means
    Pushups: 600 you swim 50m five times only only 5 breaths.
    Abs: 420

    Pullups: 16, 14, 12


    Dips: 25, 20, 15

    Running
    4 Mile timed run
    Wednesday Thursday
    Running Swim/PT
    4 mile timed run 10 Sets of:
    100m freestyle sprint
    20 pushups
    20 abs

    Upper Body PT
    Pullups: 5 x 2 4 6 8 10
    Reverse
    Regular
    Close
    Wide

    Arm Haulers: 2 x 75
    Friday Saturday Sunday
    Running Swimming
    3 mile timed run Hypoxic Swim
    5 x 50 at 50 sec intervals
    4 x 50 at 55 sec intervals
    3 x 50 @ 1 min intervals
    2 x 50 @ 1 min intervals
    1 x 50

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