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Pushtoday
09-16-2015, 04:22 PM
Speed, Strength & Endurance
Do you have what it takes to tackle this introductory Navy SEAL training plan? You'll build functional strength, speed, and endurance with this 6-week workout routine.




<article class="nodeBody" itemscope="" itemtype="http://schema.org/Article" style="color: rgb(51, 51, 51); font-family: 'Open Sans', sans-serif; font-size: 16.8px; line-height: 30.24px;">WORKOUT SUMMARY<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359px; float: left; margin-right: 6.39062px;">Main Goal</label>General Fitness


<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359px; float: left; margin-right: 6.39062px;">Workout Type</label>Full Body


<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359px; float: left; margin-right: 6.39062px;">Training Level</label>Beginner


<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359px; float: left; margin-right: 6.39062px;">Days Per Week</label>4


<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359px; float: left; margin-right: 6.39062px;">Equipment Required</label>Barbell, Bodyweight, Dumbbells, Foam Roll

<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359px; float: left; margin-right: 6.39062px;">Target Gender</label>Male & Female
<label style="display: block; font-weight: bold; color: rgb(0, 85, 153); width: 185.359px; float: left; margin-right: 6.39062px;">Author</label>Brad Borland





WORKOUT DESCRIPTIONNavy 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 TRAININGBench 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 PROGRAMThe 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:

<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
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

</tbody>

FOAM ROLLING/MOBILITY WORKBe 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-UPInstead 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:

<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Exercise
Reps


Push-ups
20


Deep Bodyweight Squats
20


Lying Ab Windshield Wipers
10 (each side)


Walking lunges (long stride)
20 paces


Inverted Rowws
10


Jump Aquats
10


Side Lunges
10 (each side)

</tbody>

POST TRAININGBe 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
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">

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 barbell bench 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
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
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
-
-
-

</tbody>

DAY 3: STRENGTH
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
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 pullup
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
-
-
-

</tbody>

DAY 4: HYPERTROPHY & MUSCULAR ENDURANCE
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
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 Barbellor TRX Curl & Parallel Bar Tricep Dip
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

</tbody>

DAY 5: OPTIONAL FULL BODY CONDITIONINGPerform 3 rounds resting when necessary eventually building up to 5 rounds without rest. Rest 60 to 120 seconds after each round.

<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Exercise
Reps


Push-Up
20


Prisoner Squat
20


Pull-Up
10


Walking or Stationary 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



</tbody>


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</tbody>






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