Navy SEAL Workout...Who's In?

elderwatsondiggs

elderwatsondiggs

6,589
2,164
Joined
May 22, 2008
Just started this workout yesterday. It starts off kind of slow, but by week 9 it gets a little more involved. There is a follow up Level II to this workout after the first 9 weeks. I'm doing the breaststroke instead of the freestyle/american crawl because the breaststroke builds the shoulders and chest really well. Check it out, you may want to try it.

[table][tr][td]
Week 1
[/td][/tr][tr][td]
Running
[/td][td]
2 miles/day, 8:30 pace
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pushups*
[/td][td]
4 sets of 15 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
4 sets of 20 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 3 pullups (chin bar)
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 15 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 2
[/td][/tr][tr][td]
Running
[/td][td]
2 miles/day, 8:30 pace (6 mi/wk)
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pushups*
[/td][td]
5 sets of 20 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
5 sets of 20 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 3 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 15 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 3
[/td][/tr][tr][td]
Running
[/td][td]
None. High risk of stress fractures.
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pushups*
[/td][td]
5 sets of 25 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
5 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 4 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 20 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 4
[/td][/tr][tr][td]
Running
[/td][td]
3 miles/day, 8:30 pace (9 mi/wk)
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pushups*
[/td][td]
5 sets of 25 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
5 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 4 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 20 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Weeks 5-6
[/td][/tr][tr][td]
Running
[/td][td]
2 / 3 / 4 / 2 miles (11 miles/week)
[/td][td]
Mo/Tu/We/Fr
[/td][/tr][tr][td]
Pushups*
[/td][td]
6 sets of 25 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
6 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
2 sets of 8 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 25 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Weeks 7-8
[/td][/tr][tr][td]
Running
[/td][td]
4 / 4 / 5 / 3 miles (16 miles/week)
[/td][td]
Mo/Tu/We/Fr
[/td][/tr][tr][td]
Pushups*
[/td][td]
6 sets of 30 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
6 sets of 30 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
2 sets of 10 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 30 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 9
[/td][/tr][tr][td]
Running
[/td][td]
4 / 4 / 5 / 3 miles (16 miles/week)
[/td][td]
Mo/Tu/We/Fr
[/td][/tr][tr][td]
Pushups*
[/td][td]
6 sets of 30 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
6 sets of 30 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 10 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 35 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
 
Just started this workout yesterday. It starts off kind of slow, but by week 9 it gets a little more involved. There is a follow up Level II to this workout after the first 9 weeks. I'm doing the breaststroke instead of the freestyle/american crawl because the breaststroke builds the shoulders and chest really well. Check it out, you may want to try it.

[table][tr][td]
Week 1
[/td][/tr][tr][td]
Running
[/td][td]
2 miles/day, 8:30 pace
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pushups*
[/td][td]
4 sets of 15 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
4 sets of 20 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 3 pullups (chin bar)
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 15 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 2
[/td][/tr][tr][td]
Running
[/td][td]
2 miles/day, 8:30 pace (6 mi/wk)
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pushups*
[/td][td]
5 sets of 20 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
5 sets of 20 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 3 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 15 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 3
[/td][/tr][tr][td]
Running
[/td][td]
None. High risk of stress fractures.
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pushups*
[/td][td]
5 sets of 25 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
5 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 4 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 20 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 4
[/td][/tr][tr][td]
Running
[/td][td]
3 miles/day, 8:30 pace (9 mi/wk)
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pushups*
[/td][td]
5 sets of 25 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
5 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 4 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 20 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Weeks 5-6
[/td][/tr][tr][td]
Running
[/td][td]
2 / 3 / 4 / 2 miles (11 miles/week)
[/td][td]
Mo/Tu/We/Fr
[/td][/tr][tr][td]
Pushups*
[/td][td]
6 sets of 25 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
6 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
2 sets of 8 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 25 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Weeks 7-8
[/td][/tr][tr][td]
Running
[/td][td]
4 / 4 / 5 / 3 miles (16 miles/week)
[/td][td]
Mo/Tu/We/Fr
[/td][/tr][tr][td]
Pushups*
[/td][td]
6 sets of 30 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
6 sets of 30 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
2 sets of 10 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 30 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 9
[/td][/tr][tr][td]
Running
[/td][td]
4 / 4 / 5 / 3 miles (16 miles/week)
[/td][td]
Mo/Tu/We/Fr
[/td][/tr][tr][td]
Pushups*
[/td][td]
6 sets of 30 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps*
[/td][td]
6 sets of 30 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups*
[/td][td]
3 sets of 10 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming**
[/td][td]
Swim continuously for 35 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
 
This is the workout schedule after the first 9 weeks. All very doable. Mind you this will get you in some of the best shape of your life, but it isn't big on gaining mass.

[table][tr][td]
Weeks 1-2
[/td][/tr][tr][td]
Running
[/td][td]
3 / 5 / 4 / 5 / 2 miles (19 mi/wk)
[/td][td]
Mo/Tu/We/Fr/Sa
[/td][/tr][tr][td]
Pushups
[/td][td]
6 sets of 30 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps
[/td][td]
6 sets of 35 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups
[/td][td]
3 sets of 10 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Dips
[/td][td]
3 sets of 20 dips
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming*
[/td][td]
Swim continuously for 35 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Weeks 3-4
[/td][/tr][tr][td]
Running
[/td][td]
4 / 5 / 6 / 4 / 3 miles (22 mi/wk)
[/td][td]
Mo/Tu/We/Fr/Sa
[/td][/tr][tr][td]
Pushups
[/td][td]
10 sets of 20 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps
[/td][td]
10 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups
[/td][td]
4 sets of 10 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Dips
[/td][td]
10 sets of 15 dips
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming†
[/td][td]
Swim continuously for 45 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 5
[/td][/tr][tr][td]
Running
[/td][td]
5 / 5 / 6 / 4 / 4 miles (24 mi/wk)
[/td][td]
Mo/Tu/We/Fr/Sa
[/td][/tr][tr][td]
Pushups
[/td][td]
15 sets of 20 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps
[/td][td]
15 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups
[/td][td]
4 sets of 12 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Dips
[/td][td]
15 sets of 15 dips
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming†
[/td][td]
Swim continuously for 60 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 6 and beyond
[/td][/tr][tr][td]
Running
[/td][td]
5 / 6 / 6 / 6 / 4 miles (27 mi/wk)
[/td][td]
Mo/Tu/We/Fr/Sa
[/td][/tr][tr][td]
Pushups
[/td][td]
20 sets of 20 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps
[/td][td]
20 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups
[/td][td]
5 sets of 12 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Dips
[/td][td]
20 sets of 15 dips
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming†
[/td][td]
Swim continuously for 75 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
 
This is the workout schedule after the first 9 weeks. All very doable. Mind you this will get you in some of the best shape of your life, but it isn't big on gaining mass.

[table][tr][td]
Weeks 1-2
[/td][/tr][tr][td]
Running
[/td][td]
3 / 5 / 4 / 5 / 2 miles (19 mi/wk)
[/td][td]
Mo/Tu/We/Fr/Sa
[/td][/tr][tr][td]
Pushups
[/td][td]
6 sets of 30 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps
[/td][td]
6 sets of 35 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups
[/td][td]
3 sets of 10 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Dips
[/td][td]
3 sets of 20 dips
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming*
[/td][td]
Swim continuously for 35 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Weeks 3-4
[/td][/tr][tr][td]
Running
[/td][td]
4 / 5 / 6 / 4 / 3 miles (22 mi/wk)
[/td][td]
Mo/Tu/We/Fr/Sa
[/td][/tr][tr][td]
Pushups
[/td][td]
10 sets of 20 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps
[/td][td]
10 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups
[/td][td]
4 sets of 10 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Dips
[/td][td]
10 sets of 15 dips
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming†
[/td][td]
Swim continuously for 45 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 5
[/td][/tr][tr][td]
Running
[/td][td]
5 / 5 / 6 / 4 / 4 miles (24 mi/wk)
[/td][td]
Mo/Tu/We/Fr/Sa
[/td][/tr][tr][td]
Pushups
[/td][td]
15 sets of 20 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps
[/td][td]
15 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups
[/td][td]
4 sets of 12 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Dips
[/td][td]
15 sets of 15 dips
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming†
[/td][td]
Swim continuously for 60 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
[table][tr][td]
Week 6 and beyond
[/td][/tr][tr][td]
Running
[/td][td]
5 / 6 / 6 / 6 / 4 miles (27 mi/wk)
[/td][td]
Mo/Tu/We/Fr/Sa
[/td][/tr][tr][td]
Pushups
[/td][td]
20 sets of 20 pushups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Situps
[/td][td]
20 sets of 25 situps
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Pullups
[/td][td]
5 sets of 12 pullups
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Dips
[/td][td]
20 sets of 15 dips
[/td][td]
Mon/Wed/Fri
[/td][/tr][tr][td]
Swimming†
[/td][td]
Swim continuously for 75 min.
[/td][td]
4-5 days/week
[/td][/tr][/table]
 
My dad used to train with SEAL Team 2 and he put me onto this workout when I was in HS.

I'm not sure if this is the full workout, though. I'll see if I can find my copy and compare...
 
My dad used to train with SEAL Team 2 and he put me onto this workout when I was in HS.

I'm not sure if this is the full workout, though. I'll see if I can find my copy and compare...
 
wayy too much cardio for me, I'm a mass guy. I can definitely see it having somebody slim and trim, when mixed with the proper meal plan though.
 
wayy too much cardio for me, I'm a mass guy. I can definitely see it having somebody slim and trim, when mixed with the proper meal plan though.
 
Can do pretty much all that except for the pull ups once you get to 8 reps. The running is easy, though I run about 30 miles per week already at a faster pace. I might do this just for the hell of it but probably do more running. I need to change my diet, even with running, lifting, and basketball I am still not losing any weight.
 
Can do pretty much all that except for the pull ups once you get to 8 reps. The running is easy, though I run about 30 miles per week already at a faster pace. I might do this just for the hell of it but probably do more running. I need to change my diet, even with running, lifting, and basketball I am still not losing any weight.
 
Finished having two minor back surgeries.... just started hittin the gym after a layoff last week.... i'll do this as a warmup. 
 
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