Navy SEALS Workout

[mellowdnb]

Has anyone used the Navy SEALS physical fitness guide ? I just started using it this week. I figure if I stick with this program for 2 years, I should have no sweat taking the physical fitness test for a Fire Department.
Has anyone used it ? Did it bring you the strength and endurence you wanted ?
Also, when doing weight lifting, did you do a 5 rep max test every week, or only the first week of their program ?
If anyone wants to see it let me know. It's a really large PDF file.

-mark

[SPFDRum]

mellowdnb,
Could myou e-mail me a copy. My e-mail is in my profile. Thanks.

[firenresq77]

mellowdnb

I'd also like a copy of it, if possible. Email address is in my profile.......

[blancety]

I'll third that request

send it here please EMAIL

[DJLund]

I'll sign up for some pain and gain.

[bolivas203]

Ditto on that request here if you please. email it here please

[ramseycl]

Me too please. My email is in my profile.

[F52Westside]

If you don't mind I would also like a copy.

[spatterson]

You know what, Ill take a copy if you dont mind. Mail me at thebassplayer_sn@hotmail.com

Thanks.

[ffemspa]

well, I wish I could give you advice on the program. I have heard about it, never got to use it. I believe if you wake up and do 50 push-ups (or more if you can) and 100 crunchs (again more if you can) and low rep. arm curls you are doing your body justice. just remember to take a day off once a week to rebuild the muscle which you are tearing with every lift. I would love to try the program tho, so if you could email it to me

[afdcapt11]

I would like a copy of that to please.
e-mail: tspecialtiesinc@comcast.net
Thanks.

[madmaxx]

If you don't mind, I'd like to see the training program. I have the NAVY SEALS book, and am wondering if it's the same program in its entirety.

2 years is a LONG time to train for a goal. I can see two possible obstacles: consistency and periodization of your program. Plan on not training at certains times, usually when some aspect of your program stalls. That leads to periodization, basically known as changing your program from time to time.

Another thing you have to look at is how intense is the physical test you want to take. Is it the CPAT?

[heavyduty]

Can you email me a copy too. mike_andruik@hotmail.com Thanks

[HFRH28]

I would like a copy of that also...Email Here please

Thanks

[NYI4LIFE]

I don't know if it's the same version,but here you go:
THE U.S. Navy SEAL Workout
by Bodybuilder and Athlete, Brent Vlcek

Who must be in top physical shape to perform their job? Who must utilize all muscle in order to accomplish their task? I'm not talking about professional bodybuilders, I'm talking about our nations elite fighting force - The U.S. Navy SEALs. These brave men are not worried about how they look in front of the judges, but how they are judged by their superiors. Living by the mentality that they must perform to the best of their ability on every mission is why they are so successful. But how do these men get in shape in that short period of time called basic training? Bodybuilding takes years to come across the perfect physique and even then, some bodybuilders are still not happy with the results. The SEALs take a different approach to training, they are concerned with strength and endurance, not symmetry and hair loss products. In this article, I will outline a Navy SEAL workout someone gave to me.

This program is about a nine week long program. During this program, you should notice that your endurance will sore to heights never imagined. However, like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.

First 9 Weeks:

Week 1

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 3
Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4
Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Weeks 5-6
Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week

Weeks 7-8
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week

Week 9
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Second 9 weeks:

Week 1&2
Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Weeks 3-4
Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week

Week 5
Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week

Week 6 and beyond
Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week

have fun!

[JoshMohr]

I know one current SEAL and three SEALs from Team 2 that fought in Vietnam. The SEAL workout is good. Most SEALs also lift weights daily. Many SEALs can bench several hundred lbs,but as with anything you have small guys and large guys. Either way, excercise is 85% of their life. The workout that is printed by the govt and various SEAL's and ex SEAL's is just a tiny part of their actual workout. Spending two years getting in shape for a test as easy as the Fire Service's Physical is a waste of time. It shouldn't take more than 3 months for the average out of shape American. Definately don't wait two years to take the test.

[HenryChan]

I'll whatever number on that workout!

henlarious@yahoo.com

Thanks!
Henry