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ghettostudmuffin
New member
Try this workout plan and look at the advanced section as that is what you should be building up to. Disregard that it's a seal pre-bud/s training plan. Nothing better that will turn you into a total cardio machine whether running, swimming or doing calisthenics.
Escape: Seize the day
the gory details of the Navy Seals workout
Schedule, Category I
The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to over stress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities. You should also run in boots to prepare your legs for the everyday running in boots at BUD/S (Boots should be of a lightweight variety i.e. Bates Lights, Hi-Tec, Etc.).
Warning: Try these routines at your own risk! If you are out of shape or have any history of high blood pressure, heart disease, or any other illness, this kind of strenous exercise could lead to serious injury or death. Ask your doctor before starting any exercise program. This workout is provided here for reference purposes only.
The goal of the category I student is to work up to 16 miles per week of running. After you have achieved that goal then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.
Week 1
Running
2 miles/day, 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 (chin bar)
Mon/Wed/Fri
Swimming**
Swim continuously for 15 min.
4-5 days/week
Week 2
Running
2 miles/day, 8:30 pace (6 mi/wk)
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
None. High risk of stress fractures.
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
Week 4
Running
3 miles/day, 8:30 pace (9 mi/wk)
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 (11 miles/week)
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 (16 miles/week)
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 (16 miles/week)
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
*Note: For best results, alternate exercises. Do a set of pushups, then a set of sit-ups, followed by a set of pull-ups, immediately with no rest.
** Note: Swimming is a sidestroke with NO fins. Switch sides regularly as you want to develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less. 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.
Schedule, Category II
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. Do not attempt this workout schedule unless you can complete the week 9 level of Category I workouts.
Weeks 1-2
Running
3 / 5 / 4 / 5 / 2 miles (19 mi/wk)
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 (22 mi/wk)
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 (24 mi/wk)
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 (27 mi/wk)
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
Note: For weeks 8-9 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 one mile per day increase for every week beyond week 9.
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.
† Note: Final swimming sessions are 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.
Stretching
Since Mon/Wed/Fri are devoted to Physical Training (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.
Escape: Seize the day
the gory details of the Navy Seals workout
Schedule, Category I
The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to over stress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities. You should also run in boots to prepare your legs for the everyday running in boots at BUD/S (Boots should be of a lightweight variety i.e. Bates Lights, Hi-Tec, Etc.).
Warning: Try these routines at your own risk! If you are out of shape or have any history of high blood pressure, heart disease, or any other illness, this kind of strenous exercise could lead to serious injury or death. Ask your doctor before starting any exercise program. This workout is provided here for reference purposes only.
The goal of the category I student is to work up to 16 miles per week of running. After you have achieved that goal then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.
Week 1
Running
2 miles/day, 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 (chin bar)
Mon/Wed/Fri
Swimming**
Swim continuously for 15 min.
4-5 days/week
Week 2
Running
2 miles/day, 8:30 pace (6 mi/wk)
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
None. High risk of stress fractures.
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
Week 4
Running
3 miles/day, 8:30 pace (9 mi/wk)
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 (11 miles/week)
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 (16 miles/week)
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 (16 miles/week)
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
*Note: For best results, alternate exercises. Do a set of pushups, then a set of sit-ups, followed by a set of pull-ups, immediately with no rest.
** Note: Swimming is a sidestroke with NO fins. Switch sides regularly as you want to develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less. 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.
Schedule, Category II
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. Do not attempt this workout schedule unless you can complete the week 9 level of Category I workouts.
Weeks 1-2
Running
3 / 5 / 4 / 5 / 2 miles (19 mi/wk)
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 (22 mi/wk)
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 (24 mi/wk)
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 (27 mi/wk)
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
Note: For weeks 8-9 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 one mile per day increase for every week beyond week 9.
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.
† Note: Final swimming sessions are 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.
Stretching
Since Mon/Wed/Fri are devoted to Physical Training (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.
Tblock1
New member
Wow thanks a lot ghetto! I just saw that routine. the other day but wasnt sure about it, it looks great though. I'm gonna do it without the swimming and add one ruck march a week. Rangers are considered the masters of rucking after all.
So with the pushups and situps I do them without rest, ie 15 pushups then 15 situps, then repeat till it's done right?
The thing thats hard is I have an ROTC scholarship that almost everyone has advised me to take but then I would be an officer with little chance of serving in the 75th ranger regiment. It's hard to decide: More money and college degree and WAY easier lifestyle, or hardcore liftstyle in special operations as an 18 year old private (which is brutal) with an extremely high operational tempo, 1/3 pass the RASP, then out of those, only half last more than 6 months in the Regiment.
Andalite: Thanks!
So with the pushups and situps I do them without rest, ie 15 pushups then 15 situps, then repeat till it's done right?
The thing thats hard is I have an ROTC scholarship that almost everyone has advised me to take but then I would be an officer with little chance of serving in the 75th ranger regiment. It's hard to decide: More money and college degree and WAY easier lifestyle, or hardcore liftstyle in special operations as an 18 year old private (which is brutal) with an extremely high operational tempo, 1/3 pass the RASP, then out of those, only half last more than 6 months in the Regiment.
Andalite: Thanks!
Tblock1
New member
Sunday: Run for 26 minutes, decent pace but I was in lake tahoe at 6000+ feet elevation and it was around 85+ degrees so it was much harder
after run: pushups 2x25
situps: 2x25
flutters: 1x15 s, 1x30 s
pullups: 3x5 off the frame of a cabin lol
Monday: 10 mile hike
Mt. Tallac Day Hike Page
3300 feet elevation gain
Later...... run for 22 minutes...damn hard doing this after the hike and I got up at 5:15 am
after run: pushups 2x25
situps: 2x25
flutters: 1x15 s, 1x30 s
pullups: 3x5 off the frame of a cabin lol
Monday: 10 mile hike
Mt. Tallac Day Hike Page
3300 feet elevation gain
Later...... run for 22 minutes...damn hard doing this after the hike and I got up at 5:15 am
Tblock1
New member
Thursday 7/29/10
Bodyweight 187.0 (t-shirt boxers morning)
Super light, lightest I've been in months)
pushups: 3x25
situps 3x25
pullups: 4x5 deadhang (2 overhand, 2 under)
Workout later:
Deadlift
135x5
225x5
295x2
345x1
385x1 (mixed)
405x4 mixed chalk belt
405x2
Cable pullthroughs
3x10x185 PR
Rotary cuff
270-360 degree rotation
3x20x5
Run:
3miles 23:58
difficulty: 4 pretty easy
Noticed that heart and legs felt great, lungs are the weak point
Comments: Great workout deadlift almost back to 405x5
Bodyweight 187.0 (t-shirt boxers morning)
Super light, lightest I've been in months)
pushups: 3x25
situps 3x25
pullups: 4x5 deadhang (2 overhand, 2 under)
Workout later:
Deadlift
135x5
225x5
295x2
345x1
385x1 (mixed)
405x4 mixed chalk belt
405x2
Cable pullthroughs
3x10x185 PR
Rotary cuff
270-360 degree rotation
3x20x5
Run:
3miles 23:58
difficulty: 4 pretty easy
Noticed that heart and legs felt great, lungs are the weak point
Comments: Great workout deadlift almost back to 405x5
Tblock1
New member
Tuesday 8/3/10
Run:
2 miles 13:06 BIG PR
Comments: Run time improved 35 second! Perfect score in army is 13:00, only 6 seconds off
Difficulty: 7.5-8 puked after run
Pictures of me next to my puke! Yeah! Get some
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5481.jpg
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5479.jpg
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5478.jpg
Run:
2 miles 13:06 BIG PR
Comments: Run time improved 35 second! Perfect score in army is 13:00, only 6 seconds off
Difficulty: 7.5-8 puked after run
Pictures of me next to my puke! Yeah! Get some
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5481.jpg
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5479.jpg
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5478.jpg
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