Navy SEAL training isn’t for the faint of heart.
It requires grit, persistence and gut-wrenching effort. Traditional bodybuilding-style split routines designed for bigger biceps and 6-pack abs just won’t cut it.
What you need is a program to get you a significant step closer to preparing you for such training – a program focusing on the necessities of strength, endurance and other important factors that can facilitate function and real-world capabilities.
The following is an introductory program designed to get you started in the right direction whether your goal is to one day join the ranks of the Special Forces or to simply get off your butt and start something new.
Real World Training
Bench pressing and curling a lot of weight is great for impressing others, but your goals are to run, jump and lift more effectively and efficiently. Real-world training encompasses a thorough list of training variables you need to focus on. Their order is just as important too.
Speed and agility: The ability for you to achieve maximum velocity and change direction efficiently and then to return to that high velocity is important when trying to coax your system into conserving energy and running like a fine-tuned, high-octane machine.
Power: Also referred to as fast strength, power is your ability to drive a load as quickly and efficiently as possible. It is also the ability to create explosive power utilizing correct biomechanics in a safe manner.
Strength: Also referred to as slow speed, it is your ability to move a load from point A to point B – period. Normally, this is reserved for pressing, squatting and deadlifting moves.
Hypertrophy: Contrary to many beliefs hypertrophy is the process of recruiting, breaking down and fatiguing muscle fibers for the sole purpose of increasing cross-sectional area or muscle growth – not just getting stronger.
Muscular endurance: As one of the most important skills to develop, muscular endurance is your ability to repeat bouts of muscular contractions. Think of high-rep sets of push-ups and sit-ups as examples.
Cardiovascular endurance: Of course it’s a no-brainer that you need a hefty supply of cardiovascular endurance – how efficient your body is at utilizing oxygen for fuel. Without it you’ll be dead in the water.
A Few Notes before You Begin
- In addition to the above training variables, this program will also address some other common weaknesses you may be victim to such as strengthening your posterior chain and overhead strength, stabilizing your core, shoring-up asymmetrical weak sides and making you whole-body strong.
- You will need to perform a bit of prehab and mobility work. Without it proper recovery won’t be met.
- Give the program a couple of weeks to kick in the results.
- You will also need to perform a thorough dynamic warm-up prior to each session.
- Pay close attention to rest periods and the cadence of the program. Also, keep form and technique in check.
- If you feel you are unable to finish a session then simply reduce the volume slightly and build back up slowly over time.
The Program
The purpose here is to get functionally fit not necessarily lean and sexy. However, the residual effects of this program will get you there along the way. It will also get you stronger, balanced and in incredible shape for whatever your goals are. In short, you will be able to kick butt inside and outside of the gym!
Again, this is an introductory training plan – not one officially used by the Navy SEALs. Try it for 6 weeks. It can be used to get you started on a fitter, more usable physique without the guessing game.
Each session will be performed once per week with an optional weekend day thrown in for those who want to get an extra workout in. Your week will look something like this:
| Day | Workout |
|---|---|
| Monday | Day 1 - Speed and Agility |
| Tuesday | Day 2 - Power |
| Wednesday | Off |
| Thursday | Day 3 - Strength |
| Friday | Day 4 - Hypertrophy & Muscular Endurance |
| Saturday | Day 5 - Optional Full Body Conditioning |
| Sunday | Off |
Foam Rolling/Mobility Work
Be sure to perform a few minutes of either foam rolling or simple massage of certain areas such as hips, quads, hams and lats and shoulders. Also, some simple hip and glute stretches are recommended to open up tight areas for the work ahead.
Dynamic Warm-Up
Instead of the traditional slow cardio warm-up, you will perform what’s called a dynamic warm-up. Perform the following prior to each training session.
Perform all moves with little rest for 1 or 2 rounds:
| Exercise | Reps |
|---|---|
| Push-Ups | 20 |
| Deep Bodyweight Squats | 20 |
| Lying Ab Windshield Wipers | 10 (each side) |
| Walking Lunges (long stride) | 20 paces |
| Inverted Rows | 10 |
| Jump Squats | 10 |
| Side Lunges | 10 (each side) |
Post Training
Be sure to perform a comprehensive stretching routine focusing not only on the specific muscles stressed but also all other areas as well.
Day 1: Speed and Agility
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Sprints (at least 20 yards) | 3 minute jog | 5 rounds all-out effort | 120 |
| Timed shuttle run (at least 10 yards) | - | 5 rounds all-out effort | 60 to 120 |
| Superset: Reverse Grip Chin-Up & Flat Bench Barbell Press | 1x12 | 3x8-12 | 60 after each superset |
| Superset: Dumbbell Shrug & Hyperextension | - | 3x8-12 | 60 after each superset |
| Superset: Floor Crunch & Bent-Knee Hanging Leg Raise | - | 3x15-20 | No Rest |
| 3-5 mile Jog at a Steady Pace | - | - | - |
Day 2: Power
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Jump Squats or Box Jumps | 1x10 | 4x10 | 30 |
| Barbell Clean and Press | 2x12-15 | 3x5-8 | 60 |
| Plyo (hand clap) Push-Up | 1x10 | 3x5-8 | 30 |
| Explosive Single Arm Dumbbell or Kettlebell Flat Bench Press | - | 3x5-8 | 60 |
| Explosive Bent-Over Dumbbell Row | 1x12 | 3x5-8 | 60 |
| 3-Way Plank: alternate from side, middle to other side without rest (10sec each) | - | 1 set alternating every 10 seconds for 1 to 2 minutes | - |
| Sprint Intervals: total of 8 sprints with one minute rests | - | - | - |
Day 3: Strength
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Barbell Floor Deadlift or Barbell Back Squat | 3x8-12 | 4x5 | 120 |
| Seated Leg Curl or Romanian Deadlift | 1x12 | 4x5 | 120 |
| Superset: Inverted or TRX Row & Plyo Push-Up | - | 3x10-15 | 60 after each superset |
| Superset: Incline Bench Dumbbell Press & Wide-Grip Pull-Up | 2x12 | 4x5-8 | 60 after each superset |
| Superset: Hanging Leg Raise & Planks | - | 3x15-20 & 20-30 sec for planks | No rest |
| 3-5 mile Jog at a steady pace | - | - | - |
Day 4: Hypertrophy & Muscular Endurance
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Superset: Standing Barbell Shoulder Push Press & Rear Delt Rope Pull | 2x12 | 4x10-15 | No rest |
| Bulgarian Split Squat | 2x12 | 4x10 each leg | 30 |
| Superset: Standing Barbell or TRX Curl & Parallel Bar Triceps Dips | 1x12 | 4x10-15 | No rest |
| Superset: Feet-Elevated Push-Up & Single Leg Calf Raise | - | 3x10-15 | No rest |
| Superset: Incline 3-Way Sit-Up & Lying Leg Raise | - | 3x15-20 | No rest |
| Sled Pull or Drag or Farmer's Walk | - | 3 lengths | 60 |
Day 5: Optional Full Body Conditioning
Perform 3 rounds resting when necessary eventually building up to 5 rounds without rest. Rest 60 to 120 seconds after each round.
| Exercise | Reps |
|---|---|
| Push-Up | 20 |
| Prisoner Squat | 20 |
| Pull-Up | 10 |
| Walking Lunge | 10 each leg |
| Triceps Bench or Parallel Bar Dip | 10 |
| Short Sprint | Varied lengths |
| Ab Crunch | 20 |
| *End with 3-5 mile jog at a steady pace | |
