Basic Training Program «Navy Seals» U.S. Navy (US Navy SEAL) and commando units of the U.S. Army (Army Special Forces)

Basic Training Program
Who should be in its own best physical shape to complete the puzzle in front of him? Who should use the full potential of their own for the job? I’m not talking about Prof. bodybuilders, I’m talking about our elite units of the U.S. Navy Navy SEALs. These brave guys not fussing about how they will look on podie before arbitrators, and the first about how they will evaluate the unit commander. They live with the idea that we must completely disclose its capacity and that the best way to perform each of its target. That is why they are always accompanied by success and fortune!

But as they get their terrific shape for such a short term, which nazyvatsya basic training? Bodybuilders wasting years trying to form your body, but even then many of them are unhappy with their fruits. Kotik use other ways, as they have to deal with strength and endurance, not symmetrical proportions and not with cream-dipellatoriem for infants hair. In this article I will outline training program from Navy SEALs Navy USA.
This program consists of 2-cycles of nine weeks. If you can stand it until the end, then acquire such endurance, which earlier and present for yourself could not. But just owning a truly steel will and fortitude to survive and be able to complete a full course of basic training Navy Seals.
1st 9 weeks:

Week 1
Running: 2 miles, 8:30 pace, Mon / Wed / Fri
Pushups: 4 sets of 15 reps, Mon / Wed / Fri
Press. Body ups: 4 sets of 20 reps, Mon / Wed / Fri
Pullups: 3 sets of 3 reps, Mon / Wed / Fri
Swimming: in continuous for 15 minutes. 4 — 5 days per week

Week 2
Running: 2 miles, 8:30 pace, Mon / Wed / Fri
Pushups: 5 sets of 20 pushups, Mon / Wed / Fri
Press. Body ups: 5 sets of 20 repetitions, Mon / Wed / Fri
Pullups: 3 sets of 3 reps, Mon / Wed / Fri
Swimming: in continuous for 15 minutes. 4 — 5 days per week

Week 3
Running: None
Pushups: 5 sets of 25 situps, Mon / Wed / Fri
Press. Body ups: 5 sets of 25 repetitions, Mon / Wed / Fri
Pullups: 3 sets of 4 reps, Mon / Wed / Fri
Swimming: in continuous for 20 minutes. 4 — 5 days per week

Week 4
Running: 3 miles, 8:30 pace, Mon / Wed / Fri
Pushups: 5 sets of 25 situps, Mon / Wed / Fri
Press. Body ups: 5 sets of 25 repetitions, Mon / Wed / Fri
Pullups: 3 sets of 4 reps, Mon / Wed / Fri
Swimming: in continuous for 20 minutes. 4 — 5 days per week

Week 5-6
Running: 2/3/4/2 miles, Mo / Tu / Wed / Fri
Pushups: 6 sets of 25 situps, Mon / Wed / Fri
Press. Body ups: 6 sets of 25 repetitions, Mon / Wed / Fri
Pullups: 2 sets of 8 reps, Mon / Wed / Fri
Swimming: in continuous for 25 minutes. 4 — 5 days per week

Week 7-8
Running: 4/4/5/3 miles, Mo / Tu / Wed / Fri
Pushups: 6 sets of 30 situps, Mon / Wed / Fri
Press. Body ups: 6 sets of 30 situps, Mon / Wed / Fri
Pullups: 2 sets of 10 repetitions, Mon / Wed / Fri
Swimming: in continuous for 30 minutes. 4 — 5 days per week

Week 9
Running: 4/4/5/3 miles, Mo / Tu / Wed / Fri
Pushups: 6 sets of 30 situps, Mon / Wed / Fri
Press. Body ups: 6 sets of 30 situps, Mon / Wed / Fri
Pullups: 3 sets of 10 repetitions, Mon / Wed / Fri
Swimming: in continuous for 35 minutes. 4 — 5 days per week

Next 9 weeks:

Week 1-2
Running: 3/5/4/5/2 miles, Mo / Tu / We / Fr / Sa
Pushups: 6 sets of 30 situps, Mon / Wed / Fri
Press. Body ups: 6 sets of 35 repetitions, Mon / Wed / Fri
Pullups: 3 sets of 10 repetitions, Mon / Wed / Fri
Dips: 3 sets of 20 pushups, Mon / Wed / Fri
Swimming: in continuous for 35 minutes. 4 — 5 days per week

Week 3-4
Running: 4/5/6/4/3 miles, Mo / Tu / We / Fr / Sa
Pushups: 10 sets of 20 pushups, Mon / Wed / Fri
Press. Body ups: 10 sets of 25 repetitions, Mon / Wed / Fri
Pull-ups: 4 sets of 10 repetitions, Mon / Wed / Fri
Dips: 10 sets of 15 situps, Mon / Wed / Fri
Swimming: in continuous for 45 minutes. 4 — 5 days per week

Week 5
Running: 5/5/6/4/4 miles, Mo / Tu / We / Fr / Sa
Pushups: 15 sets of 20 pushups, Mon / Wed / Fri
Press. Body ups: 15 sets of 25 reps, Mon / Wed / Fri
Pull-ups: 4 sets of 12 repetitions, Mon / Wed / Fri
Dips: 15 sets of 15 situps, Mon / Wed / Fri
Swimming: in continuous for 60 minutes. 4 — 5 days per week

Week 6-9
Running: 5/6/6/6/4 miles, Mo / Tu / We / Fr / Sa
Pushups: 20 sets of 20 pushups, Mon / Wed / Fri
Press. Body ups: 20 sets of 25 repetitions, Mon / Wed / Fri
Pull-ups: 5 sets of 12 repetitions, Mon / Wed / Fri
Dips: 20 sets of 15 situps, Mon / Wed / Fri
Swimming: in continuous for 75 minutes. 4 — 5 days per week

You see, this programm is focused on the development of strength and endurance. Pay attention that this is a very intense program that a means for you need to consume an appropriate amount of nutrients. Certainly, the program is very effective, but it asks all your determination and assertiveness. Exercise ordinary — no slozhnokoordinirovannyh movements, and no simulators. Challenge yourself, maybe you godites for service in the Navy SEALs. Anyway, guaranteed to get rid of fat and gain muscle.

Commando of the U.S. Army (Army Special Forces)

Following the publication of my article on the special unit «Navy SEALs,» I got an unlimited number of emails with questions, thanks and just about reports that someone is going to experience this training program from. I never thought that wanting to kick soul from his body would not so little. But, as the philosopher said: «Grand fate kill bums.» Driven by the natural desire to help people in their quest for physical perfection, I found a similar program from another. My friend, the one who gave me the program from Navy Seals, sent me «training programm commando parts of the U.S..» I asked him how he gets these military training programs from, but he declined to answer. I could only shrug and sit down at the computer …

Basic Training Program

This article describes the program from specially designed for training recruits in school rangers. Many say that it is even harder applets Navy Seals. Just like the previous, this programm is intended for general development, increase strength and endurance. Those who finds pure bodybuilding applets, it is unlikely this article is fascinating. Here will you find only common, major exercises, and even smell the barracks and the spirit of the field camp …
Well, why stand, perfume? NEXT!

Week 1

Day1

A. Swimming 100 meters (without interruption, though what style to not roll back, bottom and walls do not touch).
B. Marsh throw with knapsack (1/4 body weight); 3 miles in 45 minutes on equal road or 1 hour over rough terrain.

Day 2
A. Exercise; 20 minutes 70% of the maximum load.
B. Side jumping over a low bench or jumping rope 10 minutes (without break).

Day 3
A. Push-ups. The greatest number of repetitions in 30 seconds. 3 approach.
B. Running 3 miles (at a moderate pace for 8-9 minutes).
C. Climbing rope or 3 sets of pull-ups on the bar (to failure); March with a knapsack (1/4 body weight); 5 miles in 1 hour 15 minutes on equal road or 1 hour 40 minutes over rough terrain.

Day 4
A. Exercise; 20 minutes, 70% of the maximum load.
B. Sprint 40 yards (10 times at 30-second pause).
C. Diving 15 meters.

Day 5
A. Marsh throw with knapsack (1/4 body weight), 5 miles in 1 hour 15 minutes on equal road or 1 hour 40 minutes over rough terrain.

Day 6
A. Push-ups and 3 sets of the body (the press), in 30 seconds the highest number of repetitions.
B. Pull-ups on the bar 3 sets (to failure).
C. Diving 200 meters.

7 day
RECREATION

Week 2

1 day
A. Marsh throw with knapsack (1/3 of body weight); 8 miles in 2:00 on equal road or 2 hours 40 minutes over rough terrain.

Day 2
A. Exercise; 20 minutes, 70% of the maximum load.

Day 3
A. Push-ups, pull-ups, downs body. The greatest number of repetitions in 35 seconds. 3 approach.
B. Running 5 miles (at a moderate pace for 8-9 minutes).
C. Squats with satchel (1/4 body weight) 3 sets of 30-50 reps. Do «clean» until the end, legs bent at the knees to an angle greater than 90 degrees.

Day 4
A. Swimming 300 meters, without interruption; though how style but not the back.

Day 5
A. Marsh throw with knapsack (1/3 of body weight); 10 miles in 3:00 on equal road or 4 hours over rough terrain.

Day 6
A. Push-ups, pull-ups, downs body. The greatest number of repetitions in 35 seconds. 3 approach.
B. Exercise; 20 minutes, 80% of the maximum load.
C. Diving 15 meters.

7 day
RECREATION

Week 3

1 day
A. Push-ups, pull-ups, downs body. The greatest number of repetitions of 40 seconds. 4 approach.
B. Running 4 miles (at a moderate pace for 7-8 minutes).
C. Squat with knapsack (1/3 of body weight), 4 sets of 50 repetitions. Do «clean» until the end, legs bent at the knees to an angle greater than 90 degrees.

Day 2
A. Exercise; 20 minutes, 70% of the maximum load.
B. Side jumping over a low bench or jumping rope 12 minutes (without break).

Day 3
A. Marsh throw with knapsack (1/3 of body weight, or more than 60 pounds); 12 miles in 3:00 on equal road or 4 hours over rough terrain.

Day 4
A. Swimming 400 meters.

Day 5
A. Push-ups, pull-ups, downs body. The greatest number of repetitions of 40 seconds. 4 approach.
B. Run 6 miles (fast-paced moderate for 7-8 minutes).

Day 6
A. Exercise; 20 minutes, 70% of the maximum load.
B. Side jumping over a low bench or jumping rope 10 minutes (without break).
C. Diving 15 meters.

7 day
RECREATION

Basic Training Program

Week 4

1 day
A. Marsh throw with knapsack (1/3 of body weight, or more than 60 pounds); 8 miles in 2:00 on equal road or 2 hours 40 minutes over rough terrain.

Day 2
A. Swimming 400 meters.
B. Dips 4 sets (to failure).
C. Push-ups, pull-ups, downs body. The greatest number of repetitions of 40 seconds. 4 approach.

Day 3
A. Run 6 miles (fast to moderate 7-8 minutes).
B. leg presses, calf raises, leg curls, leg extensions 3 sets (8-12 reps).

Day 4
A. Push-ups, pull-ups, downs body. The greatest number of repetitions of 40 seconds. 4 approach.
B. Exercise; 25 minutes 85% of the maximum load.

Day 5
A. Marsh throw with knapsack (1/3 of body weight, or more than 75 pounds); 12 miles in 3:00 on equal road or 4 hours over rough terrain.

Day 6
A. Push-ups, pull-ups, downs body. The greatest number of repetitions of 40 seconds. 4 approach.
B. Jumping rope; 15 minutes without a break.

7 day
RECREATION

Week 5

1 day
A. Running 3 miles (a frisky pace for 6-7 minutes).
B. Swimming 500 meters (without a break, even though what the style, but not on the back).
C. leg presses, calf raises, leg curls, leg extensions 3 sets (8-12 reps).

Day 2
A. Lateral jumps over a low bench or jumping rope 12 minutes (without break).

Day 3
RECREATION

Day 4
A. Swimming 400m
B. Dips 4 sets (to failure).

Day 5
A. Marsh throw with knapsack (1/3 of body weight, or more than 75 pounds); 18 miles in 4 hours 30 minutes by road or for rovnenko 6:00 over rough terrain.

Day 6
A. Push-ups, pull-ups, downs body. The greatest number of repetitions of 40 seconds. 4 approach.

7 day
RECREATION

V-ph-ph-ph … Yes, languid programm. Working on it, it would be useful to record your own everyday progress: the number of sets, reps, run time, etc. If you do not have an army backpack, you can change it in the usual. The main thing is that he was quite weary. In addition, as mentioned in the preceding article (about fur seals), for you need an adequate amount of nutrients and water. If you are going to use this example program as a supplement to the basic training, then, to maintain muscle mass, in the days of forced marches and swimming better take extra glutamine.

Fortune for you! If naturally otvazhtes …

J-ah-ah!

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