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upper body strength

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  • upper body strength

    so, i'm interested in becoming a navy SEAL. i just finished my freshman year of highschool (i'm a sophomore next year) and I need to build my upper body....
    I can do maby one proper pull up, I am strong, but i lack the strength in the muscle groups that are used specifically for pull-ups. I always get stuck about a fourth of the way up, if i'm any higher i can make it, but it is the transition from a hang to the up.

    so basically i'm asking, what would be the best way to overcome this problem?

  • #2
    Do pullups, and incase your wondering about upping your pushups: do pushups. Its that simple. Your gonna do thousands and thousands of each so get used to doin em. Your in high school though. I would just work on academics and playing sports for a few years. Water polo or swim team are very good options to think about if your school has them

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    • #3
      There are resources on this page to help you plan your strength training. I hope you won't be doing "thousands and thousands" of push-ups or any other exercise if you are serious about coming to BUD/S. You need to follow a balanced program that includes a proportional amount of many exercises. Specifically for pull-ups, there are a couple things you can do. Find a lat pull-down machine that lets you set the resistance at less than your body weight, and you can start with a weight where you can complete 10-15 reps and build on that. Another thing is to do negative pull-ups, where you use a chair or bench to step up to the pull-up bar so you can begin with your chin above the bar, and slowly (for about 6-8 seconds) lower yourself to straight arms while resisting gravity. Don't do too many, especially in the beginning. Do maybe 6-10 every other day, and soon you should be able to complete a couple pull-ups on your own.
      Mike Caviston
      Director of Fitness, NSWCEN

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      • #4
        thanks, i'll try the negative pull-ups. and by the way I am on a swim team year around, and i additionally do basketball in the winter.
        so, I have the sports covered for now.

        thanks again!

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        • #5
          Originally posted by Mike Caviston View Post
          There are resources on this page to help you plan your strength training. I hope you won't be doing "thousands and thousands" of push-ups or any other exercise if you are serious about coming to BUD/S. You need to follow a balanced program that includes a proportional amount of many exercises. Specifically for pull-ups, there are a couple things you can do. Find a lat pull-down machine that lets you set the resistance at less than your body weight, and you can start with a weight where you can complete 10-15 reps and build on that. Another thing is to do negative pull-ups, where you use a chair or bench to step up to the pull-up bar so you can begin with your chin above the bar, and slowly (for about 6-8 seconds) lower yourself to straight arms while resisting gravity. Don't do too many, especially in the beginning. Do maybe 6-10 every other day, and soon you should be able to complete a couple pull-ups on your own.

          Sorry I didn't mean to imply doing thousands and thousands right now, just that you will be doing a ton of them in training and that one of the best ways to get good at them is doing them.

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          • #6
            Remember that doing well on the PST correlates with success in BUD/S, statistically speaking. Remember that you will never... never prepare for BUD/S by trying to recreate it in any way. Train to get from A to B, then take the test (BUD/S). Don't try to prepare for a test by making another test for yourself.

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            • #7
              i'll keep that in mind, thanks for all the good advice.

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              • #8
                Mr.Caviston is right, the Lat Pull Down machine should become a good friend. Take a look into the PTG if you have not already, the new updated version is very user-friendly and it gives you everything you need to know about preparing for your PST as well as for BUD/S.

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