N A V Y S E A L S C A T E G O R Y II WORKOUT

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  • #105498
    imported_Admin
    Participant

    N A V Y S E A L S C A T E G O R Y II WORKOUT

    Running Schedule II

    Week Exercise Total Miles Per Week

    1&2 3/5/4/5/2 miles/five days 19 miles

    3&4 4/5/6/4/3 miles/five days 22 miles

    5 5/5/6/4/4 miles/five days 24 miles

    6 5/6/6/6/4 miles/five days 27 miles

    7 6/6/6/6/6 miles/five days 30 miles

    For weeks 8, 9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of

    your six-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 day beyond week 9.

    Physical Training Schedule II (Monday/Wednesday/Friday)

    Week Sets of Repetitions

    1&2 6×30 push ups

    6×35 sit ups

    3×10 pull ups

    3×20 dips

    3&4 10×20 push ups

    10×25 sit ups

    4×10 pull ups

    10×15 dips

    5 15×20 push ups

    15×25 sit ups

    4×12 pull ups

    15×15 dips

    6 20×20 push ups

    20×25 sit ups

    5×12 pull ups

    20×15 dips

    These exercises 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. The workouts listed below are provided for

    varying your workouts once you have met the category I and II workouts.

    Pyramid Workouts

    You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the

    beginning of the workout. For instance, pull ups, push ups, sit ups 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 num-

    ber counts as a set. Work your way up and down the pyramid. As an example, say your goal is 5:

    Exercise Repetitions

    Pull ups 1, 2, 3, 4, 5, 4, 3, 2, 1

    Push ups 2, 4, 6, 8, 1, 8, 6, 4, 2

    (2 x #pull ups)

    Sit ups 3, 6, 9, 12, 15, 12, 9, 6, 3

    (3 x #pull ups)

    Dips 2, 4, 6, 8, 1, 8, 6, 4, 2

    Swimming Schedule II (4-5 days/week)

    Week Workout

    1&2 Swim continuously for 35 minutes

    3&4 Swim continuously for 45 minutes

    with fins

    5 Swim continuously for 60 minutes

    with fins

    6 Swim continuously for 75 minutes

    with fins

    7 Swim continuously for 35 minutes

    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 one minute or less.

    Sorry about the formating, here is a pdf thought you guys might like this.

    http://www.simplefit.org/files/navysealsworkout.pdf

    #112741
    ucffool
    Participant

    My brother went through hell week for the seals, he’s been there. I saw him 1 week after that… never seen a body beaten so badly.

    He’s a firefighter in Miami/Dade now.

    #112742
    imported_Admin
    Participant

    That is impressive.

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