TeenBodybuilding.com - Brent Vlcek - THE U.S. Navy SEAL Workout!

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Did you know?
SEAL is an acronym for Sea, Air and Land.

The SEALs take a different approach to training, they are concerned with strength and endurance, not symmetry and hair loss products.

THE U.S. Navy SEAL Workout

By: Brent Vlcek

Who must be in top physical shape to perform their job? Who must utilize all muscle in order to accomplish their task?

I'm not talking about professional bodybuilders, I'm talking about our nations elite fighting force - The U.S. Navy SEALs. These brave men are not worried about how they look in front of the judges, but how they are judged by their superiors.

Living by the mentality that they must perform to the best of their ability on every mission is why they are so successful. But how do these men get in shape in that short period of time called basic training?

Bodybuilding takes years to come across the perfect physique and even then, some bodybuilders are still not happy with the results. The SEALs take a different approach to training, they are concerned with strength and endurance, not symmetry and hair loss products. In this article, I will outline a Navy SEAL workout someone gave to me.

Click Image To Enlarge.
Do You Have What It Takes To Be A Navy SEAL?

This program is about a nine week long program. During this program, you should notice that your endurance will sore to heights never imagined. However, like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.

dot First 9 Weeks: dot

Week 1:

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 Pushups Mon/Wed/Fri
Situps: 4 sets of 20 Situps Mon/Wed/Fri
Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

print Click Here For A Printable Log Of Week 1.

Week 2:

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 Pushups Mon/Wed/Fri
Situps: 5 sets of 20 Situps Mon/Wed/Fri
Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

print Click Here For A Printable Log Of Week 2.

Week 3:

Running: No Running
Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
Situps: 5 sets of 25 Situps Mon/Wed/Fri
Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

print Click Here For A Printable Log Of Week 3.

Week 4:

Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
Situps: 5 sets of 25 Situps Mon/Wed/Fri
Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

print Click Here For A Printable Log Of Week 4.

Weeks 5-6:

Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 Pushups Mon/Wed/Fri
Situps: 6 sets of 25 Situps Mon/Wed/Fri
Pullups: 2 sets of 8 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week

print Click Here For A Printable Log Of Weeks 5-6.

Weeks 7-8:

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 30 Situps Mon/Wed/Fri
Pullups: 2 sets of 10 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week

print Click Here For A Printable Log Of Weeks 7-8.

Week 9:

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 30 Situps Mon/Wed/Fri
Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

print Click Here For A Printable Log Of Week 9.

RELATED ARTICLE

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Salute To Our Troops!
Recently I teamed up with Gerard Dente in order to develop a state-of-art strength, conditioning and nutrition plan for our troops.

Author:
Jay Cardiello

Second 9 Weeks: dot

Weeks 1 & 2:

Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 35 Situps Mon/Wed/Fri
Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
Dips: 3 sets of 20 Dips Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

print Click Here For A Printable Log Of Weeks 1-2.

Weeks 3-4:

Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 Pushups Mon/Wed/Fri
Situps: 10 sets of 25 Situps Mon/Wed/Fri
Pullups: 4 sets of 10 Pullups Mon/Wed/Fri
Dips: 10 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week

print Click Here For A Printable Log Of Weeks 3-4.

Week 5:

Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 Pushups Mon/Wed/Fri
Situps: 15 sets of 25 Situps Mon/Wed/Fri
Pullups: 4 sets of 12 Pullups Mon/Wed/Fri
Dips: 15 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week

print Click Here For A Printable Log Of Week 5.

Week 6 & Beyond:

Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 Pushups Mon/Wed/Fri
Situps: 20 sets of 25 Situps Mon/Wed/Fri
Pullups: 5 sets of 12 Pullups Mon/Wed/Fri
Dips: 20 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week

print Click Here For A Printable Log Of Week 6 & Beyond.

Conclusion
dot

As you can see, this program builds your endurance and your strength. Also, looking at this program, rest days are few and far between. Hence, one should take in an adequate supply of the necessary nutrients and water.

There is no doubt that such a program as this one will work, however, doing this program requires commitment and determination. The exercises are simple - they involve no sophisticated movements or machines.