Get Navy Seal Fit, If You Can

navy seal workout

he Navy Seals were formed as a response to the Army Rangers, and as such have to work out harder than just about anybody else. The following is a transcription and explanation of the Navy Seal Level 1 workout, broken up into running and physical training schedules.

Navy Seal Workout

This is for the first nine weeks of the navy seal workout routine, and can take an average person and get them to the point of being able to pass their exams (or just be in pretty good shape). There is a second level – but you are not ready for it, yet. Master this, and then we will talk about going to the next level.

On the first week: run 2 miles/day at 8:30 minute mile pace Monday, Wednesday and Friday

On the second week: Don’t do any running. This week carries a high risk of getting a stress fracture.

On the third and fourth weeks: 3 miles/day, Monday, Wednesday and Friday

On the fifth and sixth weeks: run 2 miles on Monday, 3 on Tuesday, 4 miles on Thursday and 2 on Friday.

On the seventh, eighth and ninth weeks: 4/4/5/3 miles, run 4 miles on Monday, 4 on Tuesday, 5 miles on Thursday and 3 on Friday.

In addition to running, also do pushups, sit-ups and pull-ups in the following sets and reps on Monday, Wednesday and Friday.*

Pushups, Setups, Pullups

On the first week: 4X15 PUSHUPS
4X20 SIT-UPS
3X3 PULL-UPS

On the second week: 5X20 PUSHUPS
5X20 SIT-UPS
3X3 PULL-UPS

On the third and fourth weeks: 5X25 PUSHUPS
5X25 SIT-UPS
3X4 PULL-UPS

On the fifth and sixth weeks: 6X25 PUSHUPS
6X25 SIT-UPS
2X8 PULL-UPS

On the seventh and eighth weeks: 6X30 PUSHUPS
6X30 SIT-UPS
2X10 PULL-UPS

On the ninth week: 6X30 PUSHUPS
6X30 SIT-UPS
3X10 PULL-UPS

* To get better at these exercises more quickly, do them without resting in between. Do a an all-out set of pushups, then crunches, then go right for a serious set of pull-ups. This is commonly referred to as “circuit training,” and will get you in better shape, faster.

Swimming Routine

Four or five days a week, swim on the side using only one arm for the amount of time listed. Then reverse sides and use the other arm, for the same amount of time.

  • For the first two weeks: Swim continuously for 15 min.
  • For weeks three and four: Swim continuously for 20 min.
  • For weeks five and six: Swim continuously for 25 min.
  • For weeks seven and eight: Swim continuously for 30 min.
  • For the ninth week: Swim continuously for 35 min.

* If you cannot get to a pool, just ride a bike (the kind you pedal) for twice as long as you’d swim. Never underestimate the power of cross-training.

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