Stew Smith’s Military Fitness Workout Series
The Navy SEAL Workout: Phases 2 and 3
Introduction
Many people ask me, “What can I do after doing The Complete Guide to Navy SEAL Fitness or Maximum Fitness books you wrote?” Here is your answer. Plus, NOW you need to add in some rucking as you will be rucking wearing a 40-50lb backpack in each phase of BUD/S.
The Workout - Phase Two and Three includes another 12 weeks of workouts plus a Fitness Test Training Taper Week. Also included are some helpful nutritional tips to help you eat to perform at your best and reach optimal physical performance.
For the SEAL pre-training pipeline, I recommend the following ebooks and books:
1 – Phase 1: Meeting the Minimum Standard of the PST
2 – The Complete Guide to Navy SEAL Fitness (book and dvd)
(The Original 12 Weeks to BUD/S)
3 – Phase 2 and 3: This Twelve Week workout (this workout)
4 – Navy SEAL Weight Training Workout (book)
5 – Phase 4: Grinder PT – The Key to Mental Toughness
The road to becoming a SEAL is long and challenging. In some cases, it may actually be harder to enter SEAL training than to graduate from SEAL training. It regularly takes an individual nearly two years of rigorous training, as in this program before you are physically ready for BUD/S. Most of the ones who fail BUD/S are those who “thought” they were in shape but really were not. If you can score the following on the BUD/S Physical Screening Test (PST) you will have an 85% chance to graduate:
500 yd Swim – under 9:00
Pushups in 2:00 – 100+
Situps in 2:00 – 100+
Pull-ups – 20+
1.5 mile run – under 9:00
These are not minimum standards to get into BUD/S. These are proven standards of a majority of the graduates when they arrive at BUD/S. It does not mean you will graduate if you can reach these standards, in fact, many BUD/S students with scores better than these have quit. After you reach these scores, it all becomes mental toughness that will help you graduate. That is an un-measurable element of the BUDS student. However, one common denominator between most of the graduates who have this mental toughness is they were also in great shape as well.
See up to date qualifications at the Navy SEAL / SWCC official site: www.sealswcc.com
Officers and Enlisted
The Navy SEALs do not need officers as much as enlisted personnel, so naturally it will be tougher to become a SEAL officer. The most unusual aspect of SEAL training is that the officers and enlisted participate in the same training. This is very rare not only in the Navy, but in the entire military. Perhaps this is one reason for the closeness of the SEAL units. It creates an environment of mutual respect and you start to build your reputation for the rest of your career the first day of BUDS.
Medical Requirements
Before you can enter the SEAL program you must meet the following general requirements:
EYESIGHT: Your eyesight may be no worse than 20/40 in one eye and 20/70 in the other, and it must be correctable to 20/20 with no color blindness. You may have a waiver if vision is 20/70 in one eye and 20/100 in the other, correctable to 20/20. A waiver is also needed for people who get PRK surgery prior to enlisting.
ACADEMIC TESTS: The required ASVAB score is: VE + AR = 104, MC = 50. You may be eligible for a waiver (up to 5 points). Waivers are handled on a case-by- case basis.
PHYSICAL TESTS: The BUD/s Physical Fitness Test (PFT)
500yd CSS / breaststroke swim (10:00 rest)
Max pushups in 2:00 (2:00 rest)
Max situps in 2:00 (2:00 rest)
Max pull-ups (10:00 rest)
1.5 mile run
US CITIZEN: The program is only open to men, and you must be a U.S. citizen for security-clearance requirements.
AGE: You can enter into the SEAL program right out of high school at the age of 18 or you can go to college or work and still enlist into the SEAL program up to the age of 28. There are age waivers, but they are few and far between and are handled on a case by case basis by the Commanding Officer of BUD/S and the SEAL Community Manager.
Many college graduates enlist instead of entering as an officer mainly due to the large number of officer candidates who apply and the small number who get accepted. The Navy needs more enlisted men than officers in the SEAL Teams – plain and simple. The last numbers of success for OCS applicants was one out of every eight apply get accepted in the officer program.
Another reason why it is challenging to become an officer right out of college is due to the number of college graduates in the enlisted ranks who also place requests for Officer Candidate School. The Navy has a choice of selecting a SEAL veteran enlisted with a college degree or a 22 year old college kid with little experience. That is why many select to enlist right out of college instead of becoming an officer immediately. Of course, there is ROTC and US Naval Academy for officer candidates as well.
You can enlist either the conventional way or via the SEAL Challenge Contract. When you enlist in the U.S. Navy under the SEAL Challenge contract, you must sign a contract that states you are giving a certain number of years in return for guaranteed orders to BUDS – IF you pass the BUDS PFT. When you enlist under the SEAL Challenge contract, you are guaranteed orders to BUD/S as long as you are qualified and pass a PT screen test in Boot Camp. Everyone who volunteers to take the BUD/S screening test is allowed to take the test at Bootcamp - SEAL challenge enlisted or the conventional enlisted.
There are advantages to signing the SEAL Challenge Contract. By signing, you are enlisting with the intent of becoming a SEAL. This means that you don't have to worry about getting orders to BUD/S as long as you pass the PT screen test in Boot Camp. This also means that you get four chances to pass the PT screen test at Great Lakes.
If you enlist under any other contract, you are not guaranteed a billet at BUD/S and may have to go to the fleet and complete a minimum tour of duty (which is two years) before requesting an in service transfer to Naval Special Warfare - BUD/S. You can volunteer at Boot Camp and you may get orders to BUD/S, but it's not guaranteed.
See http://www.sealchallenge.navy.mil/seal/
for more information on how to become a SEAL
PACKAGE SUBMISSION PROCESS
If you are in the Navy and wish to change jobs and become a SEAL, the requirements for submitting a BUD/S training application package are as follows:
Submit through your chain of command a "Special Request Chit" requesting BUD/S training. Then see your Command Career Counselor to begin the process outlined below.
Submit to SPECWAR/Diver Assignment a "Personnel Action Request" (Form 1306/7). Include the following with your request:
-A certified copy of your ASVAB test scores
-Your physical screening test results
-Pressure and oxygen tolerance test results (if completed)
-Your completed diving physical
- (Form SF88 - SF93)
-Your medical record documenting that all immunizations and HIV results are up to date
-A certified copy of your last performance evaluation report
-Make a copy of your entire package and keep the copy in a safe place.
-Mail your package to the address below.
SPECWAR/Diver Assignment
BUPERS PERS401D1
5720 Integrity Drive
Millington, TN 38055-0000
Phone: (901) 874-3622
DSN: 882-3622
You may be an officer or enlisted in another branch of service. There are a few inter-service transfers a year and they are handled on a case by case basis. Many times you have to serve your enlistment with the Marines or Army, get discharged from the service and reapply to the Navy. Most of the times, you do not have to do Bootcamp over again. Your best start on this process is to contact the above number of the SpecWar Detailer in Tennessee.
If you are ready to make that all-important decision and enlist, see your local recruiter. If you want to be a SEAL or Special Warfare Combatant Craft Crewmember (SWCC), make sure you enlist under the SEAL Challenge contract. Ask your recruiter about this program.
RECRUITERS:
SEAL Recruiter West Coast
Naval Special Warfare
2446 Trident Way
San Diego, CA 92155-5494
Com. (619) 437-2049 /
(619) 437-5009
DSN 577-2049 / 5009
FAX: Com. (619) 437-2018
DSN 577-2018
SEAL Recruiter East Coast
NSWC DET Little Creek
1340 Helicopter Rd.
Norfolk, VA 23521-2945
Com. (757) 363-4128
DSN 864-4128
SEAL Detailer
SPECWAR/Diver Assignment
BUPERS PERS401D1
5720 Integrity Drive
Millington, TN 38055-0000
Com. (901) 874-3622
DSN 882-3622
Dive Motivators (SEAL)
BLDG 1405
Recruit Training Command
Great Lakes, IL 60088
Com. (847) 688-4643
DSN 792-4643
Points of Contact
Toll-free Info Line: 1-888-USN-SEAL
For more detailed information about the Navy SEALs contact:
Public Affairs Office
Naval Special Warfare Command
Naval Amphibious Base Coronado
San Diego, CA 92155-5037
(619) 437-3920
Conclusion
BUD/S is an intense 6 month long basic training for SEALs. You must be prepared for the course physically, but also mentally. I believe through tough physical preparation, the mid will grow strong as well. The body must be well equipped to adapt to certain stresses such as cold water, miserable discomfort from sand and being wet for days, and the instructors yelling at you having you do painful things. Some of these include fireman’s carries, bear crawls, low crawl, hundreds of pushups day after day. The stretching plan below is critical to your well-being and injury prevention at BUD/S. Not only should you learn these for your pre-BUD/S training, but you should incorporate these stretches into your weekends and after-work hours while a BUD/S student.
For Pictures / Video Descriptions of the Exercises SEE LINK
PT Workouts Explained
Rest Day / Stretch
In this workouts plan there are days to relax and stretch. Your body needs rest from rigorous exercise. In fact, it is the only way you will grow and get stronger. You should exercise 5 to 6 times per week and rest 1- 2 days per week depending upon your energy level.
The Pyramid Workouts:
If you take a look at one of the pyramids, you will notice that it is numbered on both sides. It goes from 1-5 on one side, with the number 6 on the top, and then 5-1 on the other side. Each number represents a step in the pyramid. Your goal is to climb the pyramid all the way up, and all the way back down. So you can consider each step a "set" of your workout.
At the bottom, you will find "pull-ups x 1, pushups x 2, situps x 3". What this means is that at each "set" or step of the pyramid, you perform 1 pull-up for every step you are on, 2 pushups for each step, and 3 situps for each step.
You start at the bottom of the pyramid, at number one. For each set, you times that set number by 1 and that tells you how many pull-ups to do. You multiply it by 2 to get your pushups, and multiply by 3 for situps. So you keep progressing until you get to the top of the pyramid, or your MAX At step ten you perform 10 pull-ups/ 20 pushups/30 situps. Now you start working your way back down the other side. So the next set you do will be at step 9 on the way back down. So, you'll do 9 pull-ups/18 pushups/27 situps. Keep going until you worked all the way back down to one. So here is a number summary of the pyramid:
Go up the pyramid: (or half pyramid workout)
Set/Step 1: 1 pull-ups/2 pushups/3 situps
Set/Step 2: 2 pull-ups/4 pushups/6 situps
Set/Step 3: 3 pull-ups/6 pushups/9 situps
Set/Step 4: 4 pull-ups/8 pushups/12 situps
Set/Step 5: 5 pull-ups/10 pushups/15 situps (Your first set sets are basically a warmup)
Set/Step 6: 6 pull-ups/12 pushups/18 situps
Set/Step 7: 7 pull-ups/14 pushups/21 situps
Set/Step 8: 8 pull-ups/16 pushups/24 situps
Set/Step 9: 9 pull-ups/18 pushups/27 situps
Set/Step 10: 10 pull-ups/20 pushups/30 situps (Here is where you should fail / max out)
Go down the pyramid: (or reverse order pyramid = toughest to easiest number of reps)
The Pull-up Workouts:
The Pull-up Pyramid: You will want to rest in between pull-up sets for no longer than one minute. Continue the pull-ups until you cannot perform any more - THEN resort to negatives for the remainder of the workout. In between sets, instead of resting and doing nothing, try to do at least 25 abdominal exercises of your choice or a short run.
50-100 Pull-up Workout - The object of the 50 or 100 pull-up workout is to do as many pull-ups in as few sets as possible. Make your own goals, but shoot for 2-3 sets for the 50 pull-ups workout and maybe 6-8 for the 100 pull-up workout. In certain weeks you may have to repeat 50 pull-ups again. Take a break in between these sets by doing stomach exercises or run 100yds or bike for two-three minutes.
Assisted Pull-ups - This is the first step to being able to perform pull-ups. Do pull-ups on a lower bar that is about 3-4 feet high off the ground or a pull-up and dip machine using the dip bars as pull-up bars. Your feet remain on the floor allowing for less weight to be on your arms, so you can get the needed repetitions. These are also great to do after you can no longer perform anymore dead-hang pull-ups. This is a good replacement for the Lat Pull-down machine as well.
Negatives - Negatives should be done if you cannot do pull-ups. Many men and women cannot perform any pull-ups. So, for the majority of you who have not done pull-ups in years or have never done pull-ups, this workout will challenge you. This is step two to doing pull-ups. After you can easily do the required reps with the assisted pull-up routines, try a negative. A negative simply takes you through half of a pull-up. Get yourself over the bar, either by standing on something or having someone lift you. Once your chin is above the bar, slowly let yourself down counting for 5 seconds. This will get your arms used to supporting your weight.
You can build up your strength and within a few months of this workout, you will have your first pull-up in years - maybe ever!! Most people have a goal of achieving a pull-up when they start working out again with this type of program.
You will see there are several different grips to use while doing pull-ups. This is to equally exercise every angle of the back, arms and forearms.
Pushup/Crunch Superset:
This is a great way to achieve extraordinary repetitions of pushups and crunches! Each set of six exercises should be completed within a two minute period. For example,
Set #1: 10 regular pushups
10 regular crunches
10 wide pushups
10 reverse crunches
10 triceps pushups
10 -1/2 sit-ups
Do the above circuit within a two minute time period. You should finish this with at least 30-45 seconds remaining. Use this time to stretch, drink some water etc... You will repeat this particular workout 5 times. Total time should only be 10 minutes, BUT you will achieve 150 pushups and 150 abdominal exercises in that time!!
Rest: There is no rest time while on the 2 minute clock. Do your set as quickly as possible, but watch your form. Do not jeopardize your form for a faster superset time. This is a great time saver workout if you are too busy to take 30-45 minutes to exercise. Take 10-20 minutes and be amazed at yourself performing 100-200 pushups and crunches in that time.
Say you finish your superset in 1 minute and 30 seconds, you get 30 seconds rest before you have to begin the next set.
Circuit Workouts - You will see several different circuit routines in this workout program. Basically, a circuit workout is designed to move you as quickly through a workout as possible. There are no rest periods in a circuit until the end. Moving from one exercise to the other is the only rest you will get, but you will rarely be using the same muscle group two times in a row. So there is actually rest built into the workout
PT with the clock - This type of workout is designed to help students ace a physical fitness test of pull-ups, pushups, and sit-ups. By performing as many reps as you can of each exercise in a certain time limit, you will be learning the pace required to achieve 100 pushups and 100 sit-ups in two minutes. By using the clock as your training guide, you will become accustomed to doing maximum reps in a time period which will further increase your scores as you continue to practice this type of training.
8 Count body builder / Pullup Pyramid – Obstacle Course prep workout without an obstacle course. Increase each set until you fail at pull-ups. Here is how the Pullup / 8 count body builder pyramid workout works:
Do ONE 8 count bodybuilder pushup - run 30m to a pullup bar - do 1 pullup. Run back to 8 count area and do TWO 8 counts - run back to pullup bar - do 2 pullups. Continue up the pyramid to 20 if you really want to challenge yourself. Another option is go to 10 and repeat in reverse order for time.
100,200,300 pullup, pushup, situp Routine – This is a max rep set workout where you rotate through the exercise pull-ups, pushups, situps with no rest* UNTIL you reach these numbers. Some can do this in 3 sets. Most complete it in 5-7 sets.
*if you need more time to rest – “rest“ with a ¼ mile run each set
10,10,10 - When you see 2 or 3 sets of reps after an exercises such as 10,10,10 – repeat 10 reps of that exercise with usually three different grips. For instance, pulldowns – 10 regular grips, 10 reverse grip, 10 wide grip are to be done without stopping.
Lifecycle Pyramid – This is a challenging cardio / leg workout that is to be done on a Lifecycle style stationary bike that you can manipulate the intensity levels. Try riding the levels as you would a pull-up pyramid - each level for 1:00 each. Start off at level 1 for 1:00 then to 2,3,4,5….up to max level you can handle, then repeat in reverse order. It is easy at first, but the middle minutes of this pyramid will create a puddle under you.
Supplemental Workouts for those who need more core work or more running than this book is giving you.
Lower Back Plan – See http://site.stewsmithptclub.com/lowerbackplan.pdf
Supplemental Running Plan – If you need additional miles each week try this supplemental workout: http://site.stewsmithptclub.com/6weekrunningplan.pdf
Swimming Workouts Explained
DO NOT DO THESE WORKOUTS BY YOURSELF. IN FACT, NEVER SWIM UNDERWATER ALONE OR WITHOUT A LIFEGUARD.
Hypoxic pyramids (stroke per breath) This workout makes ordinary swimming seem easy and actually will help make swimming, running, and your overall endurance stronger.
This particular workout gets increasingly more difficult after each 100m you swim. By adding 2 strokes to your breathing pattern every 100m, you will find the need to breathe more demanding. Simply climb the pyramid making each set of 100m a step. Each step you will add two more strokes per breath. You will be breathing less per length on every step up the pyramid until you reach the maximum of 10 strokes per breath. A stroke is each arm pull, so the count would be this for a 4 strokes per breath step on the pyramid: 1,2,3,4, breathe - this translates to Left, right, left, right arm pull, breathe.
I find that if I hold my breath for at least half of the stroke count and then start exhaling slowly that I can make it through the pyramid with little difficulty. It does take time before you can do this workout with no rest at all. So, when you do this workout for the first few times, take about 20-30 seconds rest if you need to in between steps of the pyramid.
Strokes per Length hypoxic - Another hypoxic workout requires you to swim a known distance with a certain number of breaths. For instance, you will swim 50 meters only breathing 4 times, then 3 times, then 2 times, then only 1 time, for a total of 200 meters. Try this workout several more times for a total of 1000 meters.
Over / Unders (25 yards) - The over/under is a term used to describe the way you swim to the other side of the pool. "Over" means to swim on top of the water either using the freestyle or COMBAT SWIMMER STROKE. "Under" means swimming either underwater or freestyle but taking no breaths. This is extremely challenging and potentially dangerous. You can blackout very easily when you do not breathe regularly while exerting yourself. DO NOT DO ALONE!
Swim Drills for SEAL: - These drills are for you to practice prior to getting to and SEAL training. Do NOT practice tying your hands behind your back and your feet together and getting into the pool as in the drown-proofing test.
Tread water – using arms and legs relax and tread water. Try it without your hands, lifting your hands out of the pool for 5 minutes
Bottom bounce – with hands behind you and feet together – bounce off the bottom 20 times
Float – Keep hands and feet in same position and bend 90 degrees at the waist and float for 10-20 breaths.
Swim 50-100 yards with feet and hands in the same position as above. Use the dolphin kick.
Front and back wards flips in the water with hands and feet as above.
Pick up goggles or face mask with your teeth at the bottom of the pool
Swim PT - is a great way to squeeze in swimming and upper body PT into the same workout. Simply swim the specified distances (usually 100 yards or meters), get out of the pool and do pushups, abdominal exercises and pullouts. Repeat this sequence for at least 10 times.
Side Stroke with Fins – AKA the Combat Swimmer Stroke
This is one of the best leg workouts available. Your hamstrings, hip flexors, and ankles will become strong and ripped after a few months of swimming with fins. It is similar to the side stroke without fins with only the following differences:
1) Constant flutterkicks - With fins on your feet, your biggest source of power will naturally be your legs, so kick constantly in order to be propelled through the water.
- Constant flutter-kicks and glide position. Breathe as the bottom arm pulls toward your body.
- Recover both arms over your head together with a forceful kick and hold for 2-3 seconds as you glide in the streamlined position.
2) Open water - Swimming in straight line - Every five or so strokes, it is important to look forward in order to check if you are swimming in a straight line or not. This does not need to be done in the swimming pool, however, it is important in the open ocean to have a visual reference when surface swimming to check accuracy.
Sample workout with fins: Swim with fins - 500 yards with fins and 500 without fins using the stroke of your choice.
Combat Swimmer Stroke(CSS)
See more videos on the CSS at the Youtube Channel (Stew50Smith) where I have more than 200 videos of swimming, PT, other exercises and workouts to see technique and get ideas from.
CSS is a relaxing and super-efficient swim stroke that is an updated version of the traditional sidestroke. Whether you are a beginning swimmer or an aspiring Navy SEAL, this stroke can really help you efficiently move through the water.
When you find yourself in deep water with a lot of distance to cover, the CSS will serve you well especially when you are wearing fins. You will tire less quickly if you learn to perform this stroke properly.
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Kick off the Wall |
The object to the CSS and side stroke is efficiency - you should try to get across a 25m pool in as few strokes as possible. If you are doing more than 10 strokes per length you are working too hard. In fact, the fastest and best swimmers get across a 25m pool in 3-5 strokes.
The Start: In a big squat position against the wall - push off and stay as streamlined as possible as you glide at least 5-10 yards off the wall. Place your hands on top of each other, place your bicep on your ears, and lock out your arms - streamlined positioning like a rocket.
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The Glide |
The Glide: With a big double arm pull, add the other 3-5 yards to your glide by pulling with your back, biceps and pushing water with your arms using your triceps.
The Arm Movement: After the arm pull, it is time to breathe - twist and breath then start using the top arm pull as shown.
Notice both arms recover together forward, but the top arm pulls from overhead all the way to your hips (similar to freestyle stroke). Then the bottom arm pulls a half stroke (similar to breast stroke) and both arms recover together. Breathe as the top arm completes its pull and the bottom arm begins its pull.
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Scissor Kick |
The Kick: Use the scissor kick and time your kicks so your top leg always goes forward (no matter what side you are on). You should kick just after both arms have pulled and are recovering - adding more glide to each stroke.
Swim Sprints
When the workout says sprints under a swimming headline, this means swim as fast as you can for the specified distance for the specified number of times. Try to limit your rest to no greater than 20-30 seconds. For instance: 200m x 3 means swim a 200m sprint, rest for 20-30 seconds and do it again two more times for a total of three times. Freestyle is the preferred stroke but you are free to choose the stroke you the wish to use. Swim Sprints with leg PT and upper body PT can also be incorporated into a hardcore swim/PT workout. If you mix leg PT with swimming try doing more flutter-kicks and breast stroke kick swimming just to work the legs a little more as in the workout.
Run - Swim - Run
The run-swim-run is a Navy SEAL favorite. This one is as simple as the title on paper, but you will find the second run is a little more challenging, especially if you are swimming in fins. Try to do the run –swim –run in one workout period. It is not meant to be broken into 2 or 3 workouts. If that is your only way to do this workout then it is naturally OK to break up the workout to fit it in your schedule
1) Run - 4 miles
2) Swim-3000m w/fins
3) Run -4 miles
Run - Swim / PT – Run
Here is a mix of two old favorites. Swim PT and run-swim-run. This one promises to be one of the most demanding upper body workouts and cardiovascular workouts in the Workout, especially if you choose to add a hypoxic pyramid in with each set of 100m swim.
Add some hypoxic series in there for even more fun…
1) Run 3 miles (18-24 minutes)
2) Repeat 10 times
Swim 100m
(add hypoxics here per every 100m)
20 abs of choice
20 pushups
5 pullouts (pull yourself out of the pool or do pullups if you have a bar on the pool deck)
3) Run or Ruck 3 miles (20 / 40 minutes)
There are many other workouts in the charts below. Enjoy and do as much of them as you can. If you have to rest longer in between sets, that is fine, but eventually attempt to do these workouts as fast as you can without much rest.
The Workouts
The charts below contain six weeks of workouts to help you prepare for any fitness test. Some alterations may be needed if you have a fitness test that is not your typical calisthenics, run, speed, or agility testing exercises. If you need help with that, please email us and we can walk you through the process of adding in exercises not listed in the workout plan.
The workouts in the charts are meant to be done in one session, but if you need to divide and conquer the days into two separate workouts then do so. Just get the workouts done in the same day. If you are going to split the workouts into two make sure you are breaking them in order of your fitness test. For example, if you are taking a standard pushup, sit-ups, 1.5 mile run, you need to get used to the calisthenics then running portions of your test specifically. So do not just do the calisthenics in one workout and the run in another workout. You will miss out on the transition elements which can cause a big decrease in times / reps if you are not used to it.
Some common questions:
When you see “repeat 5 times” in the workout, the repeat only applies to what is directly under in that section of the column. If that section of the workout is separated by a line / line space, the repeat does not apply. But you should repeat that section 5 times before moving onto the next part of the workout.
Running Supplement:
Some people need more running, some need less mileage when starting a workout plan. If you are finding the running / speed workouts to not be enough add or replace using the Running Supplement.
If you have any questions with the workouts and do not understand the setup, please email us. Stew@stewsmith.com
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Week 1 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup Repeat 10 times jumping jacks -10 PT Pyramid: Repeat 3 times 1.5 mile run timed Swim Workout 500m timed CSS (stroke of choice) 200m x 3 = 600 100m x 5 =500 50m x 10 = 500 25m x 10 = 250 = 2350 total yards
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5:00 warmup Track workout ¼ mile run x 8 slow jog 1/8 mile in between each ¼ mile pace is your goal: for instance: 9:00 1.5 mile = 1:30 ¼ mile pace x 6 laps
Repeat 3-4 times Ruck 1 mile with 25-40 lbs
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5:00 warmup MAX Pull-ups (try to get 100 pull-ups in as few sets as possible) rest with 50 abs of choice in btwn each set of pull-ups / 1 min plank pose – 50 abs of choice as well. run - swim /pt - run 1) run 1.5 miles 2) repeat 10 times swim 100m (hypoxic 2,4,6,8,10, 10,8,6,4,2 strokes per breath) 20 abs 20 pushups 3) run 3 miles (18-24 minutes) |
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Week 1 |
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Day 4 |
Day 5 |
Day 6 |
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5:00 warmup Light swim 1000m hypoxic freestyle x 100m each stroke per breath count 2,4,6,8,10,10,8,6,4,2 Light run 3 mile easy pace
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5:00 warmup Bike / leg PT / repeat 4 times bike or run 5:00 (sprint ½ mile if you run- 2:30-3:30) squats - 1:00 lunges - 1:00 thrusters 1:00 Try Woodchopper squats and lunges mixed in these sets
Stretch
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5:00 warmup / stretch PT with clock alternate each set with: max situps in 2:00 rest 2:00 max pushups in 2:00 max pull-ups Repeat 2 times Swim - 500yd CSS 500 yd freestyle run 1.5 miles Ruck 1.5 miles with 25-40 lbs
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Week 2 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup Run - 20:00 Swim 1000m timed Flutterkicks – 100 Leg levers – 50-100 Scissors – 50-100 ½ situps – 50-100 (do on pool deck or at home - your choice) LW shoulder workout with 5 lb dumbbells..2 x’s stretch - hang on pull-up bars to stretch shoulders
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Warmup -run 5:00
Repeat 10 times 10- Jumping Jacks 20 - squats 10-12 pull-ups Run - 20:00 -
Repeat 5 times Pulldowns- 10,10,10 (reg / reverse/wide grip) squats - 30 lunges - 30
Abs (2x’s) atomic crunches - 25 flutterkicks - 100 scissors - 100 leg levers - 100 atomic pushups 25 Swim (over /unders) 20:00 CSS – 500yds |
5:00 warmup 4 mile timed run Repeat 10 times pushup - 20 situps - 40 tricep pushups - 20 rev. crunches -40 plank pose 1 min Ruck 1.5 mile with 40 lbs = work on pacing drills: ½ mile walk ½ mile shuffle
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Week 2 |
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Day 4 |
Day 5 |
Day 6 |
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5:00 warmup Swim with fins - 1000m-2000m repeat 3 times WC squats - 30 pull-ups sprints - 6:00-7:00 mile pace Repeat 2 times Swim CSS – 500 yd Flutterkicks 50-100 Leg levers – 50-100 Scissors – 50-100 ½ situps – 50-100
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5:00 warmup stretch
Run – Swim – Run Run 1.5 miles hard Swim 1000m any stroke Run 1.5 mile easy
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In As few Sets as Possible: Repeat 5 times Swim Repeat 10x’s CSS – 50yds at ::50 Alternate with 50 yds Hypoxic freestyle pyramid 2,4,6,8,10,10,8,6,4,2 strokes per breath ABS: Flutterkicks 50-100 Leg levers – 50-100 Scissors – 50-100 ½ situps – 50-100 Ruck 2 miles with 25-40 lbs |
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Week 3 |
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Day 1 |
Day 2 |
Day 3 |
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Repeat 10 times 8 count BB pushup / pullup pyramid 1-10 or more 15 to 20? If over 10 keep going. If you fail less than 10 repeat in reverse order run - 4 miles timed CORE: Flutterkicks – 100 Leg levers – 100 Scissors – 100 ½ situps – 50-100 |
5:00 warmup Fast Pace All run - 1.5 miles swim - 500 yds run - 1.5 miles repeat 2 times CSS / Hypoxic swim 1000m 2,4,6,8,10, 12,14,12,10,8 x 100m alternating 50m CSS in between each set total swimming – 1500m Ruck 2 miles
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Repeat 10-15 times
Repeat 3 times
Swim sprints Repeat 10 times
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Week 3 |
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Day 4 |
Day 5 |
Day 6 |
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5:00 warmup Swim Day 400m easy/ stretch SPRINTS 100m flutter kicks 100m breast or scissor kick CSS 100m x 4 =400m 50m x 10 = 500m 25m x 12 = 300m = 1800m total repeat 2 times |
REST or Run 4 miles timed max pull-ups 5x’s how many pull-ups can you get in 5 sets with 2:00 rest swim 500 yd timed and Run 1.5 mile timed
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5:00 warmup Repeat 10 times jumping jacks - 10 pushups 10
Run - swim /pt - ruck 1) run 4 miles
3) ruck 3 miles
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Week 4 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup Pull-ups 2,4,6,8,10,8,6,4,2 1) regular grip 2) reverse grip 3) close grip 4) wide grip total - 200 any way you can. Rest with pushups btwn sets when you need more than 1 min rest. Hypoxic swimming freestyle hypoxic pyramids (stroke per breath) 10 sets of 200m: 4,6,8,10,12,10,8,6,4,2 total 2000m 3 mile timed run |
5:00 warmup Repeat 6 times Ruck 3-4 miler Hypoxic swimming freestyle hypoxic - *(breaths / length of pool)
Repeat 2 times 100m of 10,8,6,4,2,0 (breaths per length of pool- 25m) alternate with 100m of CSS in 1:40 Timed swim 500 yds CSS 1000yd with fins |
5:00 warmup stretch
Hypoxic swimming
500yds CSS 500 yds of over / unders (25 yards)
DO NOT DO ALONE
NO RUN NO PT
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Week 4 |
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Day 4 |
Day 5 |
Day 6 |
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5:00 warmup Pull-ups 100 pull-ups in as few sets as possible 50 abs in between each set for rest... Lifecycle workout manual mode increasing levels every two minute 2 minutes at level 5 “ “ level 10 level 12 level 15 level 18 Repeat in reverse order = 20:00 Run 3 mile easy run |
5:00 warmup 1.5 mile easy run Repeat 20 times Choice of abs: flutterkicks leg levers atomic situps scissors crunches reverse crunches L/R crunches Plank pose 30 sec |
5:00 warmup Spec Ops Triathlon Run - 1.5 mile Swim – 500yd timed CSS without fins plus 1000 yd CSS with fins Ruck 4 miles Pull-ups – 100 in as few sets as possible - rest with: Max pull-ups 1:00 Max situps 1:00 |
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Week 5 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup PT Pyramid: Repeat 5 times Run ¼ mile at goal pace Dips - 20 Lunges - 10 /leg Repeat abs 3 times Abs / lowerback Run 4 miles
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5:00 warmup Run - swim - run Run 3 miles or bike - 20:00 Swim - 20:00 any stroke (try to get at least 1000m) Run 1.5 miles or bike - 10:00
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5:00 warmup Upperbody Pull Repeat 3 times Choose heavy weight first, decrease weight with each change of grip - no rest
Swim after pull-ups: 1000m hypoxic pyramid - your choice 10 x 100yd or 5 x 200yd alternate with CSS 100m x 5 or 10 sets Ruck 3 miles |
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Week 5 |
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Day 4 |
Day 5 |
Day 6 |
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5:00 warmup Upperbody Push ABS Repeat 5 times Bike or Run 30:00 Dumbbells 3x’s MJDB#3 -10
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5:00 warmup Run - Swim - Ruck run 4 miles or bike 30:00 swim 2000m Hypoxic - 200m x 2,4,6,8,10, 10,8,6,4,2 Ruck 3 miles (timed)
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5:00 warmup Running / Leg PT Jog - 1 mile Repeat 4 times 8 count bodybuilder / pullup pyramid: can you get up to 20?
swim PT - 10 times hypoxic 100m swim 4,6,8,10,12,14,12,10,8,6 200m cool down |
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Week 6 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup Easy jog 20:00 easy swim 30:00 Long stretch *before run tomorrow: jog ¼ to ½ mile slowly during 10:00 break - shake out arms/stretch to get blood from upperbody down to legs...this will make big difference in first ½ mile of test... Eat pasta tonight and fruit in the AM before the test and drink water and Gatorade during the test – keep your blood sugar up high for the test…
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Warmup -swim 5:00 Navy BUD/S PST swim 500yd CSS 10:00 break pushups in 2:00 2:00 break situps in 2:00 2:00 break pull-ups - max *10:00 break 1.5 mile run Repeat again! Entire PST!
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5:00 warmup run Run for 30:00 Swim - 2 x 500 yds (timed) Bike - 30:00 Ruck 30 minutes
STRETCH
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Week 6 |
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Day 4 |
Day 5 |
Day 6 |
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5:00 warmup Spartan Run run - 1.5 miles MAX - pushups 2:00 MAX - situps IN 2:00 run - 1.5 miles 100 - pushups 100 - situps run - 1.5 miles 100 pushups 100 – situps
Try to get same run time every time 9-10:00 is the slowest you want to go. One day... Repeat 3 times |
5:00 warmup Swim - 1100m hypoxic pyramid 2,4,6,8,10,12,10,8,6,4,2 strokes per breath x 100m run 30:00 - shoot for over 4 miles / 5 miles is above average
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5:00 warmup Pull-up workout 1-10 pyramid – keep going UP if you can get to 20. If not repeat in reverse order. Match your pullups with Burpees as your “pullup rest”. Total 200+ if you can go from 1-20 sets of pull-ups swim 1000yds (hypoxic pyramid) 4,6,8,10,12,14,12,10,8,6 strokes per breath x 100yds Run 1.5 miles Ruck 4 miles
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Week 7 |
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Day 1 |
Day 2 |
Day 3 |
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Warmup/Stretch Jog 10:00 / stretch Circuit Routine Repeat 2 times Swim 500m CSS without fins Swim 1000m with fins non-stop DO in as few sets as possible: pull-ups – 50 |
Warmup/Stretch Repeat ten times Repeat 3 times Squats - 1:00 bike 3:00 Sprints - 10yd - 5 (start off slow - not full speed until 3rd one of each 10,20,40yd) Swim 500m CSS without fins Swim 1000m with fins non-stop
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Warmup/Stretch Weight-PT Circuit repeat 2 times Pull-ups - max
run – 20 - 30:00 (every ½ mile pick up pace 30 seconds / mile) |
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Week 7 |
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Day 4 |
Day 5 |
Day 6 |
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Warmup/Stretch Run or ruck - 4 miles Every mile: Stop and do: Squats – 30 Lunges – 15/leg Cool down / Stretch
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Warmup/Stretch Swim 2000yd total -500yd CSS -1000m hypoxic of 10 x 100m -5 x 100m CSS timed rest – 30 seconds in between each Shoot for 130-150 seconds per 100m Run 2 miles timed in boots flutterkicks - 50 leg levers – 50 scissors – 50 Ruck 4 miles if you did not yesterday
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Warmup/Stretch Run 2 miles in boots Repeat 10 times Complete in as few sets as possible Pull-ups – 100 Pushups – 200 in 2:00 limit each set Abs of choice – 300 in 2:00 limit each set Pool drills - bounce, float, travel, flips, mask pick up fill mask with water do: flutterkicks - 50 leg levers – 50 scissors – 50 |
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Week 8 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup repeat 10 times
run 1.5 miles 50 pushups 200 crunches run 1.5 miles 50 pushups 100 crunches run 1.5 miles (run fast) 50 pushups 1 min plank Swim CSS / Hypoxic Repeat 5 times
4 mile ruck – 40-50lbs
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5:00 warmup Pull ups/downs repeat 2 times Run 3 miles Flutterkicks –100 Leg levers – 100 Scissors – 100 ½ situps – 100
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5:00 warmup **20 Supersets** Situps - 10 Pushups - 10 rev crunches - 10 Triceps pushups - 10 Leg levers - 10 wide pushups - 10
(Try to do each cycle of all exercises in 2:00) total 600 abs 600 pushups in 40:00
4 mile timed run
Swim CSS / Hypoxic Repeat 5 times Swim 100m CSS Swim 100 hypoxic 4,6,8,10,12 x 100m
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Week 8 |
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Day 4 |
Day 5 |
Day 6 |
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5:00 warmup / stretch Stretch Day
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5:00 warmup / stretch Double PST rest 5 min run 1.5 miles Swim CSS/Hypoxic Repeat 5 times Swim 100m CSS Swim 100 hypoxic free 4,6,8,10,12 x 100m CORE Flutterkicks –100 Leg levers – 100 Scissors – 100 ½ situps – 100
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5:00 warmup / stretch swim 500yd timed CSS 3 mile ruck – 40-50lbs
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Week 9 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup Run – Fast Intervals PT pushups - 2:00 max Swim: Repeat 10x’s (alternate 50m of CSS in between hypoxic freestyle) Ruck 3miles
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Warmup -run 5:00 Repeat 10 times 10- Jumping Jacks 20 - squats 10 pullups Repeat 4 times Run - 1/2 mile repeats at 3:00-3:30
Repeat 5 times SWIM Swim 500yd CSS 100 flutterkicks Swim 500yd CSS 100 Scissors Swim 500yd CSS 100 leg levers |
5:00 warmup run Repeat 3-4 times Repeat 10 times pushup – 30-40 Swim: Repeat 10x’s 100m– freestyle (alternate 100’s of CSS of hypoxic freestyle)
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Week 9 |
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Day 4 |
Day 5 |
Day 6 |
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5:00 warmup Back / legs Repeat 5 times Run: 1 mile(6:00-7:00 pace) Do your best to keep it at 6:00 pace Swim 500yd CSS 100 flutterkicks Swim 500yd CSS 100 Scissors Swim 500yd CSS 100 leg levers
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5:00 warmup Swim: Repeat 10 times
100m– freestyle CORE Flutterkicks –100 Leg levers – 100 Scissors – 100 ½ situps – 100
Ruck 3-4 miles
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5:00 warmup jog Repeat 2 times Repeat 4 times Repeat 8 times 8 Count Body Builder Pushup / Pullup pyramid – Max it out…
Sunday - rest
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Week 10 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup Navy SEAL PFT 500 yd swim -_____ Rest 10:00 Pushups-max in 2:00 Rest 2:00 Situps-max in 2:00 Rest 2:00 Rest 10:00 1.5 mile run -______
LW shoulder workout
Ruck 3 miles
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5:00 warmup Legs, Abs, Pullups Repeat 4 times Run ¼ mile at sub 6:00 mile pace Time self on ¼ mile each time Repeat 4 times Abs Flutterkicks –100 Stretch Head to toe
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5:00 warmup Swim PT Repeat 10 times *If no pool – run Flutterkicks – 100 Stomach stretch Plank pose 1 min
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Week 10 |
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Day 4 |
Day 5 |
Day 6 |
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Big Pullup Day 2,4,6,8,10,12 Grips: Regular Reverse Close Wide Rest with 20 abs of choice in between each set or 30 sec plank pose in between Run 3 miles timed
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5:00 warmup Run 1.5 mile timed run 1.5 mile jog Swim 500yd swim OR 15:00 bike or elliptical trainer at high level of resistance Light weight shoulder
Ruck 4 miles
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5:00 warmup Few sets as possible 100 pullups 200 pushups 300 situps work on ¼ mile speed this week…try to get each one at 90 seconds pace or faster… Do not go to the next exercise until you finish 100 pulls, 200 pushups etc…running ¼ in between each set Run 4 miles timed
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Week 11 |
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Day 1 |
Day 2 |
Day 3 |
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5:00 warmup Cardio Option: Swim Repeat 10 times Run – 30:00 fast Max PT: 100 pullups in as few sets as possible(fsap) run 1/8 mile in between each set 200 pushups in few sets as possible run 1/8 mile btn sets 300 situps in few sets as possible 2 min limit. run 1/8 mile between sets Cool down stretch 4 mile ruck
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5:00 warmup Long run or swim 1-2 mile swim with fins OR Repeat 5 times: Repeat 5 times Abs: Flutterkicks –100 Leg levers – 100 Scissors – 100 Plank pose 2min
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5:00 warmup ½ mile warmup run stretch max pullups– 1:00 max pushups-1:00 max situps – 1:00 max dips – 1:00 max squats – 1:00 lunges 1:00 / leg MJDB#2 -1:00 Max situps – 1:00 Max pushups -1:00 Max pull-ups-1:00 Neck exercises- 50 plank pose 2 min No rest in between exercises maybe 30-45 seconds MAX in between – goal is to go to failure and you may use knee pushups or assisted pullup or pulldowns…etc..
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Week 11 |
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Day 4 |
Day 5 |
Day 6 |
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Rest day warmup / Stretch
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5:00 warmup 8 count bb pushup / pullup pyramid: Go til you fail at pullups… Repeat 3 times Stretch
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Long run and swim 4 mile timed run 1 mile swim with fins 1.5 mile timed run Abs:
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Week 12 |
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Day 1 |
Day 2 |
Day 3 |
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Run 1.5 mile Jumping jacks – 50 Stretch In as few sets as possible In between sets of pull-ups do : run 3 miles timed
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Obstacle course simulation Climb rope 5 times or do 10 towel pull-ups 5 times with 50 jumping jacks in between Log PT – simulate with military press weight of 50lbs for 100 reps in as few sets as possible (25lb dumbbells) Squat w/weight 50 Lunges – 40/leg Run 1.5 mile timed run
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Swim 1500m hypoxic freestyle
Going as high as you can in strokes per breath
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Week 12 |
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Day 4 |
Day 5 |
Day 6 |
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Swim with fins 1000m Jumping jacks– 100 Dips – 5 x 20 reps (1:00 rest) Pushups / Abs Run 1.5 mile timed |
Pre-breakfast Four mile timed run on the beach if available Pushups – 200 reps as sets of 50 at each mile of the four mile timed run
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100 pullups in as few sets as possible -run 1/4 mile in ::90 100 pushups in as few sets as possible Neck exercises- 50 -run1/4 mile in ::90 100 situps nonstop -run ¼ mile in ::90 100 squats nonstop -run ¼ mile in ::90 Neck exercises- 50 total time completed -____ Ruck 4 miles Neck exercises- 50
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Week 13 Testing Week |
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Day 1 |
Day 2 |
Day 3 – Day off |
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5:00 warmup Repeat 5 times Jumping jacks - 20 stretch Jog 2 miles Swim 500yds CSS
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Easy Day run - 15:00 easy swim 500 yds easy fullbody stretch
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Weekday prep work: All week drink at least a gallon of water everyday Eat low fat foods / no junk Tuesday night – pasta, lean proteins, complex carbs like green leafy salads, spinach etc…water Day 3 AM – small breakfast of fruit / little protein like yogurt. I personally like to eat an apple, carrot (raw), and a banana prior to testing..1 hour prior.. Lay off water last hour.. Relax!! Breathe deep use the adrenalin to your advantage…
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Week 13 – Testing Week |
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Day 4 |
Day 5 |
Day 6 |
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SEAL PST Swim 500 yd Rest 10 minutes Pushups – 2:00 Rest 2:00 Situps 2:00 Rest 2:00 Pullups – max Rest 10 minutes 1.5 miles timed
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5:00 warmup Day off - stretch
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Run 3 miles Swim 1 mile Run 3 miles All events timed Saturday 100 pullups 200 pushups 300 situps in as few sets as possible no resting – alternate exercises after max sets Swim 1000m hypoxic ruck 3 miles
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Closing Remarks
Thanks for choosing a profession of serving your country. It is an honorable profession that requires commitment to stay fit and healthy so you can best perform your duties, to stay alive, and keep others alive.
Open Invitation - FREE Workouts!
We do local training for FREE in the Annapolis / Severna Park MD area year round. Our weekly schedule can be found at the Heroes of Tomorrow page. Check in with us prior to attending and fill out the questionnaire on the page above.
If you find this book helpful, let others know. You can also purchase multiple copies at a reduced price from our printer service if you have a large group of people who would benefit from this information. For any info on bulk purchases contact us at the email listed below for price savings per multi-book purchase.
ONLINE COACHING
Also if you need personal training help, check out the StewSmithFitness.com website where you can train with me through the Online Coaching program.
GOOD LUCK
Thanks for choosing a profession of serving your country. It is an honorable profession that requires commitment to stay fit and healthy so you can best perform your duties, to stay alive, and keep others alive.
Good luck with the program and remember to consult your physician first before starting any program if you have not exercised in several months or years. If you need help with any fitness related questions please feel free to email me.
Contact us at stew@stewsmith.com if you need to ask questions about training, this specific workout, or you would like to attend our local workouts, make bulk purchases, or considering online coaching.
uestions please feel free to email me at stew@stewsmith.com
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