Navy Seal training plan

Ipodbob

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Just found this seems like a fairly good plan would be interesting if i had the 9 weeks to spare to see if it works.

First 9 Weeks:

Week 1
o Running: 2 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
o Situps: 4 sets of 20 situps, Mon/Wed/Fri
o Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 15 min. 4-5 days/week

Click Here For A Printable Log Of Week 1.

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

Click Here For A Printable Log Of Week 2.

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

Click Here For A Printable Log Of Week 3.

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

Click Here For A Printable Log Of Week 4.

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

Click Here For A Printable Log Of Weeks 5-6.

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

Click Here For A Printable Log Of Weeks 7-8.

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

Click Here For A Printable Log Of Week 9.

Second 9 weeks:

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

Click Here For A Printable Log Of Weeks 1-2.

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

Click Here For A Printable Log Of Weeks 3-4.

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

Click Here For A Printable Log Of Week 5.

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

Robbie Spice

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Cheers for that, That looks really good to be honest, it looks like it builds you up really well.

Good find.
 

Ipodbob

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the only thing im not sure of is would you do the sets seperatly or put them into a circuit ?? any ideas
 

Gtlaau

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if you are interested in seal phys stuff.

goto amazon and buy a book by stew smith navy seal workout i believe.
or goto stews website www.stewsmith.com

No matter what you think of seals he is one fit mo fo. and a good guy to boot
Shoot him an email and he will most likely reply to you as well

he also has some great articles on his site


Tom
 
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