|  If
you are going to take becoming a Navy SEAL seriousley, then will
have to ensure that your Fitness levels are as good as they could
possibly be. Here is a suggested training program for those who
want to have the ultimate fitness levels. This routine will take
a fair amount of your time, as trianing for 15 minutes a day will
probabaly not get you through your first day at BUD/S
Important Tips for Training:
- Stretch. Always stretch for at least 15 minutes before beginning
any workout. Stretching the previously worked muscles will make
you more flexible and less likely to get injured.
- For best results, alternate exercise. Do a set of push-ups,
then a set of sit-ups, followed by a set of pull-ups. Do not rest
between sets.
- Swim as often as possible. Your initial work-up goal is 4-5
days per week and 200 meters distance per session. Develop your
sidestroke on both right and left sides. Try to swim 50 meters
in one minute or less.
- For Weeks 8 and beyond, you need not increase the distance of
your runs. Instead, work on the speed of your 6-mile runs with
an eye toward decreasing your time to 7:30 per mile or less.
- If you do increase the distance of your runs, DO SO
GRADUALLY. Do not increase your distance more than one
mile per day for every week.
| CATEGORY
I RUNNING SCHEDULE |
| Week 1 |
Monday, Wednesday, Friday
2 miles per day, 8:30 pace |
6 miles/week |
| Week 2 |
Monday, Wednesday, Friday
2 miles per day, 8:30 pace
|
6 miles/week |
| Week 3 |
No running. High risk of stress fractures |
| Week 4 |
Monday, Wednesday, Friday
3 miles per day
|
9 miles/week |
| Week 5 |
Monday - 2 mi, Tuesday - 3 MI, Thursday - 4 MI,
Friday - 2 MI
|
11 miles/week |
| Week 6 |
Monday - 2 MI, Tuesday - 3 MI, Thursday - 4 MI,
Friday - 2 MI |
11 miles/week |
| Week 7 |
Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI,
Friday - 3 MI |
16 miles/week |
| Week 8 |
Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI,
Friday - 3 MI |
16 miles/week |
| Week 9 |
Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI,
Friday - 3 MI |
16 miles/week |
| CATEGORY
I PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, Friday |
| Sets
of Repetitions |
| Week
1 |
4
x 15 Push-ups
4 x 20 Sit-ups
3 x 3 Pull-ups |
| Week
2 |
5
x 20 Push-ups
5 x 20 Sit-ups
3 x 3 Pull-ups |
| Week
3 |
5
x 25 Push-ups
5 x 25 Sit-ups
3 x 4 Pull-ups |
| Week
4 |
5
x 25 Push-ups
5 x 25 Sit-ups
3 x 4 Pull-ups |
| Week
5 |
6
x 25 Push-ups
6 x 25 Sit-ups
2 x 8 Pull-ups |
| Week
6 |
6
x 25 Push-ups
6 x 25 Sit-ups
2 x 8 Pull-ups |
| Week
7 |
6
x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups |
| Week
8 |
6
x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups |
| Week
9 |
6
x 30 Push-ups
6 x 30 Sit-ups
3 x 10 Pull-ups |
| CATEGORY
I SWIMMING SCHEDULE
Sidestroke with no fins, 4-5 days per week |
| Week
1 |
Swim
continuously for 15 minutes |
| Week
2 |
Swim
continuously for 15 minutes |
| Week
3 |
Swim
continuously for 20 minutes |
| Week
4 |
Swim
continuously for 20 minutes |
| Week
5 |
Swim
continuously for 25 minutes |
| Week
6 |
Swim
continuously for 25 minutes |
| Week
7 |
Swim
continuously for 30 minutes |
| Week
8 |
Swim
continuously for 30 minutes |
| Week
9 |
Swim
continuously for 35 minutes |
 |
