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Training Program Critique

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  • Training Program Critique

    This is a training program I put together based off of the NSW PTG. I have been using this program for a few weeks now and feel pretty good with it, but I would like to hear some opinions from you guys. Any changes that you would suggest and reasons would be much appreciated. Keep in mind although I have a decent grasp on exercising I am by no means a trained professional, that being said this program may not be perfect. Thank you in advance for the feedback.

    Tuesday
    Upper Body Weights
    Core
    CHI Run 15min.
    LSD Fin Swim 1.5mi.

    Wednesday
    4mi. Timed Run (Boots/Sand)
    Calisthenics
    Swim 2x500yd. Timed
    Breath Holds x10

    Thursday
    Calisthenics
    Core
    Swim Sprints 10x100m

    Friday (Boots/Sand)(Boots/Dirt Trail) Alternate Weeks w/ Sand & Dirt)
    Run 1mi. Timed
    *For Time
    *8x400
    *Push-Ups x30
    *Pull-Ups x8
    Core
    1mi Cool Down

    Saturday
    Upper Body Weights
    Core
    LSD Run 8mi.

    Sunday
    Lower Body Weights
    Calisthenics
    LSD Swim 1.25mi. (Alternate Weeks w/ Fins)

    Calisthenics

    Wednesday
    4 Rounds
    Pull-Ups x12
    Windmills 4CT/10
    Air Squats 50s
    Push-Ups x40
    Sit-Ups x50
    Rest 2 min.

    Thursday
    3 Rounds
    Push-Ups 2x30
    Press, Press, Fling X15
    Tricep Push-Ups x20
    Jumping Jacks 4CT/30
    Up, Back, & Over x20
    High Jack/High Jill x15
    Sit-Ups 2x50
    Dips x15
    Pull-Ups 1x12 1x10
    Rest 3 min.

    Sunday
    2 min. Max Push-Ups
    Rest 2 min.
    2 min. Max Sit-Ups
    Rest 2 min.
    Max Pull-Ups
    Rest 10 min.
    Push-Ups 3x40
    Pull-Ups 12-10-8
    Mountain Climbers

    Core
    2 Rounds
    Flutter Kicks 4CT/100
    GMD 2CT/50
    Cross Crunches 2CT/20
    Advanced Plank 2 min.
    Leg-Ups 2CT/20

    One of my main questions is, would it be more beneficial to do my calisthenics in circuits as I have set or should I do each movement in sets before moving on to the next?
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