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Personal Workouts

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  • Personal Workouts

    Didn't know where this should go but I know we all have personal workouts we do, so post em up and lets challenge each others time. Here's mine:

    Hell:
    3 rounds of 25 reps for time

    Pushups
    Diamond Pushups
    Divebombers
    Wide Pushups
    Flutterkick(4 count)
    Goodmorning Darlings(4 count)
    Air squats
    Pullups
    Chair/Bench Dips

    Fastest time: 31:05
    Fastest Round: 9:02

  • #2
    You can train any way you want. That's pretty much the opposite of how I suggest you train.
    Mike Caviston
    Director of Fitness, NSWCEN

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    • #3
      Originally posted by Mike Caviston View Post
      You can train any way you want. That's pretty much the opposite of how I suggest you train.
      Hello Mr. Caviston,

      Could you please elaborate on this?

      Thank you for the advice, past and present.

      Comment


      • #4
        Originally posted by NickErnst View Post
        Didn't know where this should go but I know we all have personal workouts we do, so post em up and lets challenge each others time. Here's mine:

        Hell:
        3 rounds of 25 reps for time

        Pushups
        Diamond Pushups
        Divebombers
        Wide Pushups
        Flutterkick(4 count)
        Goodmorning Darlings(4 count)
        Air squats
        Pullups
        Chair/Bench Dips

        Fastest time: 31:05
        Fastest Round: 9:02
        I would suggest looking up exercises to build up the smaller muscle groups, such as ER,IR,Flex,Ext, Abd, Add, in the shoulders, same for the hips. Work on calisthenics. Running. Swimming. Core work. The occasional lifting to build up the major muscle groups. If you check out strengthening START HERE: there is a large amount of information that is quite handy. I mean its there for a reason
        best of luck
        -Blackwood
        Last edited by Blackwood; 4 days ago. Reason: abduction and adduction missing

        Comment


        • #5
          Dylan1776 I think he is referring to the suggested outlined exercises in the PTG. Also Mr. Caviston has posted many a sample workouts so could also be referring to those too.
          "Lord, let me not prove unworthy of my brothers."

          "Ace Ventura: If you were me, then I'd be you, and I'd use *your* body to get to the top. You can't stop me no matter who you are!"

          “Around here, however, we don't look backwards for very long. We keep moving forward, opening up new doors and doing new things, because we're curious... and curiosity keeps leading us down new paths.” - Walt Disney

          Comment


          • #6
            Back in 2013, I was doing something like this, but it's adapted over the years:

            Monday
            Morning: (1x) -Max Push-ups -Max Sit-ups -Max Squats
            -Max Pull-ups -Max Dips

            Evening: Strength: Lower/ Push-Sit-Pull Cardio: 7Mile Run


            Tuesday
            Morning: BUD/S PT Sheet from Extreme SEAL Fitness:
            Originally posted by iKempf View Post
            JUMPING JACKS 4CT/30
            1/2 JUMPING JACKS 2/30
            STANDING TWISTERS 4/10
            STANDING SIDE STRETCH 4/10
            PUSHUPS 2/30
            HIGH JACK/HIGH JILL 4/10
            PUSHUPS 2/30
            PRESS-PRESS FLING 4/10
            TRICEP PUSHUPS 2/20
            WINDMILLS 4/10
            DIVE BOMBER PUSHUPS 2/20
            UP BACK & OVER 4/10
            1/2 WINDMILLS 2/10
            PUSHUPS 2/30
            SWIMMER STRETCH 2/10
            TRUNK BEND FORWARD & AFT 2/10
            PUSHUPS 2/30
            SITUPS 2/100
            LEG LEVERS 2/25
            TRUNK ROTATORS 2/10
            PUSHUPS 2/30
            SITTING TWISTERS 2/10
            SITTING KNEE BENDS 4/20
            HANDS & TOE SITUPS 2/25
            TRUNK BEND FORWARD & AFT 4/10
            FLUTTER KICKS 4-CT/200
            GOOD MORNING DARLINGS (GMD) 2/100
            NECK ROTATIONS 4/20
            TRICEP PUSHUPS 2/20
            TRUNK TWISTERS 4/10
            SITTING FLUTTER KICKS 4/35
            CORE PULSE UPS 2/40
            BACK ROLLERS 2/15
            TRUNK ROTATIONS 4/10
            CHASE THE RABBIT (CTR) 4/25
            DIVE BOMBER PUSHUPS 2/15
            STANDING HEAD-TO-KNEES 2/6
            STANDING CALF STRETCH 2/6
            STANDING HAMSTRING STRETCH 2/6
            STANDING GROIN STRETCH 4/10
            STANDING HURDLER 2/10
            BUTTERFLY STRETCH 2/30
            SITTING THIGH STRETCH 2/10
            8-CT BODY BUILDERS (8B.B.) 8/20
            PULLUPS 10-7-5 ALTERNATING WITH...
            DIPS 20-15-10
            Evening: Strength: Upper/ Core Cardio: 2mile Warm-Up/1mile Sprint/1mile Recovery/1mile Sprint/2mile Cool-Down


            Wednesday
            Morning: (2x) -Max Push-ups -Max Sit-ups -Max Squats
            -Max Pull-ups -Max Dips

            Evening: Strength: Lower/ Push-Sit-Pull/ Mock PST Cardio: 7Mile Run


            Thursday
            Morning: BUD/S PT Sheet from Extreme SEAL Fitness
            Evening: Strength: Lower/Push-Sit-Pull Cardio: 2mile Warm-Up/1mile Sprint/1mile Recovery/1mile Sprint/2mile Cool-Down


            Friday
            Morning: (3x) -Max Push-ups -Max Sit-ups -Max Squats
            -Max Pull-ups -Max Dips

            Evening: Strength: Upper/Core Cardio: 7Mile Run


            Saturday
            Morning: BUD/S PT Sheet from Extreme SEAL Fitness
            Evening: Strength: Lower/Push-Sit-Pull Cardio: 2mile Warm-Up/1mile Sprint/1mile Recovery/1mile Sprint/2mile Cool-Down


            Sunday
            Stretch and Recovery

            Now, I'm averaging around 90miles of running a week, am swimming everyday, and have expanded on my strength building routines. I've also started supplementing some of my mileage with long hikes (30miles a day for multiple days) with a weighted pack. Keep in mind that I've built up to this over 6 long years and it's not something to just jump into.
            Currently in year six of hurry up and wait.

            Comment


            • #7
              I usually don't do much circuit training. I find that it only builds muscle endurance, which is important. But it isn't something that I need to focus on.

              (Mornings are same workouts as evenings)

              Monday
              Morning: 5x5 20lb less than 5 rep max for Squats, Benchpress, and Barbell Row. 2x10 Pullup
              Mid-day: Run/Swim and Core
              Evening: 5x5 20lb less than 5 rep max for Squats, Benchpress, and Barbell Row. 2x10 Pullup

              Tuesday
              Morning: 5x5 20lb less than 5 rep max for Squats, Overhead Barbell Press, and Deadlift. 2x10 Pullup
              Mid-day: Run/Swim and Core
              Evening: 5x5 20lb less than 5 rep max for Squats, Overhead Barbell Press, and Deadlift. 2x10 Pullup

              Wednesday
              Morning: 5x5 15lb less than 5 rep max for Squats, Benchpress, and Barbell Row. 2x10 Pullup
              Mid-day: Run/Swim and Core
              Evening: 5x5 15lb less than 5 rep max for Squats, Benchpress, and Barbell Row. 2x10 Pullup

              Thursday
              Morning: 5x5 15lb less than 5 rep max for Squats, Overhead Barbell Press, and Deadlift. 2x10 Pullup
              Mid-day: Run/Swim and Core
              Evening: 5x5 15lb less than 5 rep max for Squats, Overhead Barbell Press, and Deadlift. 2x10 Pullup

              Friday
              Morning: 3x12 Benchpress, 3x12 Dumbell Overhead Press, 3x12 Pullup, 3x12 Clean
              Mid-day: Run/Swim and Core
              Evening: 3x12 Benchpress, 3x12 Dumbell Overhead Press, 3x12 Pullup, 3x12 Clean

              Saturday
              Morning: 5x5 10lb less than 5 rep max for Squats, Benchpress, and Barbell Row. 2x10 Pullup
              Mid-day: Run/Swim and Core
              Evening: 5x5 10lb less than 5 rep max for Squats, Benchpress, and Barbell Row. 2x10 Pullup

              Sunday
              Morning: 5x5 10lb less than 5 rep max for Squats, Overhead Barbell Press, and Deadlift. 2x10 Pullup
              Mid-day: Off
              Evening: 5x5 10lb less than 5 rep max for Squats, Overhead Barbell Press, and Deadlift. 2x10 Pullup

              Free weights are better than machines because they make you use your muscles to balance the weights, which in turn gives you more muscle.
              Also, every week it gets harder. So next week on Monday it would be 5x5 5lb less than 5 rep max, and so on. It's basically the stronglifts 5x5 routine. Which after a few more weeks I'll go to the Texas Method.

              I usually end up with 100+ miles of running a month, and swimming is only in the winter which ends up being around 100,000+- yards a month. And core is just a simple circuit of core workouts.

              Comment


              • #8
                Is this officially a thread to show training that violates the basic training principles I've tried to encourage? If I understand that last one correctly, it is indescribably bad. Again, you guys can do what you want, but for anyone planning training and looking for examples, these aren't good ones.
                Mike Caviston
                Director of Fitness, NSWCEN

                Comment


                • #9
                  @Cthe_K
                  Do you do pushups? Not trying to beat a dead horse, but you should seriously consider a major rework.
                  @Allothers, I used to do a lot of circuit workouts, high rep cals, etc. I switched to using primarily PTG for push ups and pull ups and my numbers jumped up. I went from 80 pushups to over 100 quick, 20 pull ups to 30+.
                  Admittedly at first I felt like I was gonna lose a lot of progress. I switched from high rep cals, 500-1000 pushups once or twice a week, 200+ pull ups once a week - to doing the PTG calisthenics twice a week (for my numbers this is 200 pushups, 200 sit ups and 48 pull ups). I have recently started to wear a TITIN weighted shirt for PTG cals, after weeks of doing the max. Looking at the numbers it wouldn't make sense that less is more, but the results show. I also feel more prepared if I were ever to have to do much higher reps (like at BUD/s).

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