This year was a first for many of us. The first of many virtual anythings took place this year and the Naval Academy Summer Seminar program was no different. Normally we do these workouts with 800 high school students (candidates) for three sessions of Summer Seminar on a big field all counting loudly in unison, but this year was different but my workout was not. Here is what we did:
USNA Summer Seminar Workouts for Summer Seminar Participants
This is a NO equipment needed workout you can join me in your house. Typically, we do this workout on a big field with all your fellow classmates and resembles group workouts you will see in Plebe Summer.
Warmup: * cadence pushups now the test, Plank pose, BUT situps still part of the CFA as well as all the Spec ops Level PSTs so - you have to practice them as well. We will do both today. Simulate running with JJ, lunges, (treadmill, bike, etc)…
- 10 pushups, 10 squats, 30s jumping jacks / rope (run up/down stairs)
- 20 pushups, 20 squats, 45s jumping jacks / rope (run up/down stairs)
- 30 pushups, 30 squats, 1 min jumping jacks / rope (run up/down stairs)
- Light stretch throughout each set.
PT Recovery / Reset: Balance out PT test muscles
Situps – 1 min (pace yourself)
Rev Push-ups: 20
Birds: 20
Arm haulers: 10
Swimmers: 1 minute.
Death by Pushups! 10 min plank with pushups EMOM
Pyramid or 10 reps each minute (Intermediate / advanced options)
Topics: minimum standards, importance of fitness, changes in military pt test exercises (situps / plank)
cadence pushups, use these next few months to crush the CFA, SPORTS, and after sports, start training for Plebe Summer (running, calisthenics, learning about USN / USMC, ranks etc)
PT Reset / Recovery: Balance out PT test muscles
Situps 1 min (pace yourself)
Rev Push-ups: 20
Birds: 20
Arm haulers: 10
Swimmers: 1 minute
Repeat 3-4 times
30s jumping jacks / rope (run up/down stairs)
Lunges 10/leg
Flutterkicks 25
Additional Exercises for CFA Preparation:
Repeat 3 times
Pullups max
Shuttle run 120ft (4 x 30 ft) sprints
Basketball Throw – 3 times / stretch in between throws
Running – 1 mile run – master your goal pace ( 4 x 400m runs learn your pace)
Good luck senior year…
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Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
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Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
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Resources and Content
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
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NEW SKOOL.com Tactical Fitness Community
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Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
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Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
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Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
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Training is What We Do:
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Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
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