Complete Navy Seal Workout – 6 Week Training Program

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A1Supplements Navy Seals WorkoutMost people join a gym and start working out because they want to build muscle, increase strength, and lose body fat.

Essentially, they train to look good naked. They’re not overly concerned with performance, so long as they can look the part.

Navy SEALs take a different approach to their training. Their sole focus is maximizing performance, increasing stamina and, dominating any obstacle that dare cross their path. A SEAL must be able to operate at an elite level regardless of weather, temperature or terrain (sea, air, and land).

Essentially, a SEAL is the ultimate badass that comes rain or shine, and if you get in their way they will obliterate you.

So, what kind of training does it take to forge the iron will of a SEAL?

A lot more than concentration curls, bench press, and leg extensions, that’s for sure!

Navy SEAL workout programs focus on developing strength, endurance, and power that translates to real world combat situations. In other words, it’s the truest form of “functional fitness” you can find.

Ahead, we’ve got a full 6 week introductory workout to give you a taste of what it’s like to train like a Navy SEAL.6 Keys to Navy SEAL Training

Curls, presses, and kickbacks are great for building a muscular upper body and looking good in a t-shirt, but if your goal is to train like a Navy SEAL, you’re going to need to serious tweak your idea of training.

Real-world training, the kind utilized by members of the armed forces, encompasses a wide range training variables. Failure to address anyone of these can lead to catastrophic failure at the worst possible moment.

What are those training variables?

Strength

Strength is simply your ability to move a load from one point to another. The stronger you are, the heavier the load that you can move through pushing, pulling, or squatting.
Power

With power, you’re focus becomes not only moving a load, but moving it as fast and explosively as possible. Essentially, power is the ability to generate force quickly and efficiently.A1Supplements Navy Seals WorkoutMuscular Endurance

Any lifter who has ever spent time running on the treadmill or performing high rep sets knows about muscular endurance. It’s your ability to continually perform repeated muscular contractions while staving off fatigue as much as possible.

Cardiovascular Conditioning

Cardiovascular conditioning relates to how efficiently your body utilizes oxygen for fuel. When you’re braving the elements of the environment, you will need near superhuman conditioning to not only survive, but perform at a high level.

Speed & Agility

Speed and agility is your ability to move in one direction as fast as possible and then be able to accelerate, decelerate, stabilize, and rapidly change direction at a moment’s notice. Basically, speed and agility is what you need to evade pursuit.

Hypertrophy

The final component of SEAL training is one with which we’re all familiar — building muscle. There’s a reason you’ve never seen a scrawny Navy SEAL. They not only build muscle, but know how to use that muscle for maximum effect. Being a SEAL is just about being strong, powerful and functional, you also need to have size on your side. And that’s where hypertrophy comes into the picture.SEAL Training Pointers

•Begin each workout with a thorough full-body dynamic warm up. Save the static stretching for after you’re done training.

•Adhere closely to rest periods. They’re short for a reason. SEALs don’t have the luxury of doing a single set and then resting for 5 minutes while checking Instagram or Facebook. These short rest periods are here to keep you focused on the task at hand and tax your cardiovascular and muscular endurance.

•Stay Hydrated. These workouts are intense, and you will be sweating buckets. That also means you’ll be losing valuable electrolytes, which can put you at risk for dehydration. For these workouts, make sure to have plenty of water along with added electrolytes, and possibly even some fast-digesting carbohydrates.

If you need some help finding a proper intra workout supplement, click here.

•Always use proper form and technique, regardless of how tired you become during the workouts. The goal here is to get bigger, stronger, faster and more durable. It’s not to get hurt, injured, or gimpy….got it?

6 Week Navy SEAL Workout

This is it – your 6 week introduction to Navy SEAL training.

As we’ve stated throughout this article, the purpose of this training program is to make you ready for any situation you’ll encounter in the real world. That means not only making you bigger, but also stronger, more powerful, more explosive, and more agile all at the same time.

Essentially, this program is designed to help you get in the best all around shape of your life. As a nice side bonus, you’ll also get that killer physique you’ve wanted for so long, but were never able to attain with your traditional lifting routines.A1Supplements Navy Seals WorkoutNow, we should make an important note here, that this program is NOT the official training program of the Navy SEALs. This trainer is here to serve as an introduction of sorts, so as to help you understand the versatile training demands that are placed on our elite spec ops forces.

You will be training 5 days per week, with 2 active recovery days interspersed throughout the week the promote muscle repair, recovery, and growth.

Here’s how your weekly rotation will look:

•Monday — Strength
•Tuesday — Power
•Wednesday — Active Recovery
•Thursday — Speed & Agility
•Friday — Hypertrophy & Endurance
•Saturday — Full Body Conditioning
•Sunday — Active Recovery

Dynamic Warm-Up

There’s no treadmill out in the middle of the ocean for you to use as your warm up. Additionally, performing some 10 minute bout of steady-state cardio isn’t exactly the most effective way to warm up for SEAL training.

That’s why we’ve created this full body bodyweight circuit. You’ll hit each of your major muscle groups with a few bodyweight exercises. This will increase blood flow to your muscles, joints, and connective tissue, so that when the workout starts you’re body is firing on all cylinders.

Directions: Perform the following as a circuit, moving from one exercise to the next with little to no rest in between the different movements. After completing the circuit, rest for one minute and then repeat one time.

Exercise

Reps

Bodyweight Squats

20

Push Ups

10

Walking Lunges

10 / leg

Inverted Rows

10

V-Ups

10

Squat Jumps

10

Side-to-side Lunges

10 / leg

Monday – Strength

Exercise

Sets

Reps

Rest

Barbell Back Squat

3

5

120 sec

Romanian Deadlift

4

6-8

120 sec

Incline Dumbbell Press

4

6-8

0 sec

Weighted Pull Up

4

6-8

60 sec

Plyometric Push Up

3

10-12

0 sec

Inverted Row

3

10-15

60 sec

Side Planks

3

45 sec / side

No rest

3 mile jog

Tuesday – Power

Exercise

Sets

Reps

Rest

Box Jumps

5

8-10

30 sec

Clean and Press

5

15/12/10/8/6

120 sec

Plyometric Push Up

4

5-8

30 sec

Plyometric Pull Up*

4

5

120 sec

Kneeling Kettlebell Woodchops

5

25 reps per side

60 sec

Standing Plate Rotations

5

40 “turns” side to side

60 sec

Hill Sprint**

5

**

*Note: if unable to perform plyometric pull up, a plyometric row or medicine ball slam may be substituted.
**Note: Rest periods between hill sprints is the time it takes for you to walk from the top of the hill down to the starting point
Thursday – Speed and Agility

Exercise

Sets

Reps

Rest

Hill Sprints

5

 

120 sec

5-10-5 Pro Agility Test

5

 

120 sec

Hanging Leg Raise

3

15-20

0 sec

Plank

3

Max Time

60 sec

3 mile run (jogging pace)

Friday – Hypertrophy & Muscular Endurance

Exercise

Sets

Reps

Rest

Bulgarian Split Squat

5

10 / leg

30 sec

Push Press

4

10

0 sec

Face Pull

4

10-12

60 sec

Dips

4

10-12

0 sec

TRX Bodyweight Curl

4

10-12

45 sec

Single Leg Calf Raise

3

15-20 / leg

0 sec

Lying Leg Raise

3

20

0 sec

Plank

3

Max Time

60 sec

Sled drag

3

100 ft

60 sec

Saturday – Full Body Conditioning

The Saturday full body conditioning workout will be performed in a similar manner to your dynamic warm up (as a circuit). After completing one exercise, move to the next with as little rest as possible.

When you have completed the circuit, rest for 60-120 seconds and then perform the next round.

For the first few weeks while using this program, perform 3 rounds of the full body conditioning workout. As you improve, increase the number of circuits up to a total of 5 complete circuits with 60 seconds rest between each circuit.

Exercise

Reps

Bodyweight Squat

25

Spider-Man Push Up

10 / side

Chin Up

10

Jumping Alternating Lunges

10 / leg

Pike Push Up

15

Inverted Row

10

Windshield Wipers

15 / side

*Note: After completing your final round of the circuit, rest 2 minutes and then perform a 5 mile jog at a steady pace.A1Supplements Navy Seals Workout

 



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