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    Workout Routine For Category I: Running

    Uploaded by

    Tarik Ivankovic
    The document outlines a 9-week Category I workout routine and a 6-week Category II advanced routine for Navy SEAL training. Category I focuses on building up to 16 miles of running per week through gradually increasing distances. It also includes bodyweight exercises like pushups and situps performed in increasing volumes. Category II requires completion of Category I and involves higher weekly run distances up to 30 miles and more challenging bodyweight circuits.

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    Workout Routine For Category I: Running

    Uploaded by

    Tarik Ivankovic
    486 views4 pages
    The document outlines a 9-week Category I workout routine and a 6-week Category II advanced routine for Navy SEAL training. Category I focuses on building up to 16 miles of running per week through gradually increasing distances. It also includes bodyweight exercises like pushups and situps performed in increasing volumes. Category II requires completion of Category I and involves higher weekly run distances up to 30 miles and more challenging bodyweight circuits.

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    Training Navy Seals

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    The document outlines a 9-week Category I workout routine and a 6-week Category II advanced routine for Navy SEAL training. Category I focuses on building up to 16 miles of running per week through gradually increasing distances. It also includes bodyweight exercises like pushups and situps performed in increasing volumes. Category II requires completion of Category I and involves higher weekly run distances up to 30 miles and more challenging bodyweight circuits.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    486 views4 pages

    Workout Routine For Category I: Running

    Uploaded by

    Tarik Ivankovic
    The document outlines a 9-week Category I workout routine and a 6-week Category II advanced routine for Navy SEAL training. Category I focuses on building up to 16 miles of running per week through gradually increasing distances. It also includes bodyweight exercises like pushups and situps performed in increasing volumes. Category II requires completion of Category I and involves higher weekly run distances up to 30 miles and more challenging bodyweight circuits.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    Workout Routine for Category I

    The goal of category I is to work up to 16 miles per week of running. Then—and only then—
    you can continue on to the category II exercise. Category I is a nine-week buildup program.

    Running Schedule Category I

     Weeks 1 and 2: 2 miles per day, 8:30 pace, Monday, Wednesday and Friday (6 miles
    total for the week)
     Week 3: No running as there is a high risk of stress fractures
     Week 4: 3 miles per day,Monday, Wednesday and Friday (9 miles total for the week)
     Week 5 and 6: Monday 2 miles, Tuesday 3 miles, Thursday 4 miles, Friday 2 miles
    (11 miles total for the week)
     Weeks 7, 8, and 9: Monday 4 miles, Tuesday 4 miles, Thursday 5 miles, Friday 3
    miles (16 miles total for the week)

    Physical Training (PT) Schedule Category I

    Perform these exercises Monday, Wednesday, and Friday

    Week 1

     Pushups: Four sets of 15 repetitions


     Situps: Four sets of 20 repetitions
     Pullups: Three sets of three repetitions

    Week 2

     Pushups: Five sets of 20 repetitions


     Situps: Five sets of 20 repetitions
     Pullups: Three sets of three repetitions

    Weeks 3 and 4

     Pushups: Five sets of 25 repetitions


     Situps:  Five sets of 25 repetitions
     Pullups: Three sets of four repetitions

    Weeks 5 and 6

     Pushups: Six sets of 25 repetitions


     Situps: Six sets of 25 repetitions
     Pullups: Two sets of eight repetitions

    Weeks 7 and 8

     Pushups: Six sets of 30 repetitions


     Situps: Six sets of 30 repetitions
     Pullups: Two sets of 10 repetitions

    Week 9

     Pushups: Six sets of 30 repetitions


     Situps: Six sets of 30 repetitions
     Pullups: Three sets of 10 repetitions

    For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set
    of pull ups, immediately with no rest. Then progress again with the next sets of each exercise.

    Swimming Schedule Category I

    Sidestroke with no fins four to five days a week

     Weeks 1 and 2: Swim continuously for 15 minutes


     Weeks 3 and 4: Swim continuously for 20 minutes
     Weeks 5 and 6: Swim continuously for 25 minutes
     Weeks 7 and 8: Swim continuously for 30 minutes
     Week 9: Swim continuously for 35 minutes

    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. Swim four to five days a week for 200
    meters in one session as 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.

    Workout Routine for Category II (Advanced Level)


    Navy Seals
    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. Do not attempt this workout unless
    you can complete week 9 of category I workout.

    Running Schedule Category II

    Run the stated number of miles Monday, Tuesday, Thursday, Friday, and Saturday.

     Weeks 1 and 2: (3/5/4/5/2) miles (19 miles per week total)


     Weeks 3 and 4: (4/5/6/4/3) miles (22 miles per week total)
     Week 5: (5/5/6/4/4) miles (24 miles per week total)
     Week 6: (5/6/6/6/4) miles (27 miles per week total)
     Week 7: (6/6/6/6/6) miles (30 miles per week total)

    For weeks 8 and 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 1 mile per day increase
    for every week beyond week 9.
    Physical Training Schedule Category II

    Complete these sets and repetitions Monday, Wednesday, and Friday

    Weeks 1 and 2

     Pushups: Six sets of 30 repetitions


     Situps: Six sets of 35 repetitions
     Pullups: Three sets of 10 repetitions
     Dips: Three sets of 20 repetitions

    Weeks 3 and 4

     Pushups: 10 sets of 20 repetitions


     Situps: 10 sets of 25 repetitions
     Pullups: Four sets of 10 repetitions
     Dips: 10 sets of 15 repetitions

    Week 5

     Pushups: 15 sets of 20 repetitions


     Situps: 15 sets of 25 repetitions
     Pullups: Four sets of 12 repetitions
     Dips: 15 sets of 15 repetitions

    Week 6

     Pushups: 20 sets of 20 repetitions


     Situps: 20 sets of 25 repetitions
     Pullups: Five sets of 12 repetitions
     Dips: 20 sets of 15 repetitions

    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.

    Pyramid Workouts

    After you have reached your Category I and II standards, you can do a pyramid workout with
    any exercise to vary your workout. The object is to slowly build up to a goal, then build back
    down to the beginning of the workout. For instance, pullups, 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, if your goal is five repetitons, the number of repetitions you would do for each
    exercise would be:

     Pullups: 1,2,3,4,5,4,3,2,1
     Pushups: 2,4,6,8,10,8,6,4,2 (two times the number of pullups)
     Situps: 3,6,9,12,15,12,9,6,3 (three times the number of pullups)
     Dips: Same as pushups

    Swimming Workouts Category II

    Swim four to five days per week

     Weeks 1 and 2: Swim continuously for 35 minutes.


     Weeks 3 and 4: Swim continuously for 45 minutes with fins.
     Week 5: Swim continuously for 60 minutes with fins.
     Week 6: Swim continuously for 75 minutes with fins.

    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.

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