Navy SEAL Work Out
Navy SEAL Work Out
Navy SEAL Work Out
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Category I
The goal of category I is to work up to 16 miles per week of running. Then, and only then, should you
continue on to the category II exercise. Category I is a nine week buildup program.
* Note: If you have no 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 available. Four to five days a week and 200 meters in one session is
your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side.
Try to swim 50 meters in one minute or less.
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The Navy SEALs Category II Workout Routine is a more intense workout designed for those
who have been involved with a routine physical fitness training program or those who have
completed the requirements of category I workout routine. r
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These workouts 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 below listed workouts are provided for
varying your workouts once you have met the Category I and II standards.
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, situps, pushups, 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. For example, say your goal is "5."
Number of Repetitions
PULL UPS: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups)
DIPS: same as pushups
* Note: At first, 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 45
seconds or less.
Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to
stretching. You should always stretch for at least 15 minutes before any workout; however, just
stretching the previously worked muscles will make you more flexible and less likely to get injured. A
good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain;
hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the
calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.
Hope this helps you out buddy let me know how your progression is. I have been doing phase 1 PT only
so far until I get back to school where we have a pool. Keep in touch man