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How is my Training Program?

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  • How is my Training Program?

    MONDAY:
    Run:
    ON A FIELD OR ON BLEACHERS
    -5 x 100 Yard Full Speed Sprints (Vest if applicable)
    - 4 x 50 Yard Bear Crawls to 50 Yard Full Speed Sprint
    -100 Yard High Knees
    -100 Yard Butt Kicks
    -Hit Every Stair On The Home-Field Bleachers With Each Foot As Fast As You Can 3 Times.. This Is Hard (Depending On How Big The Bleachers Are)
    UPPER BODY CALISTHENICS
    (Sometimes I may use a 40lb weighted vest, depends on if I remember to bring it lol)
    Warm-up
    (1500 meters on Rowing Machine)
    Light Stretch
    -Pushups
    4 x 30 (You can variate The pushups to keep from boredom)
    -Situps
    4 x 30
    -Dips
    4 x 20
    -Pullups
    Pyramid sets so 1 (rest) 2 (rest) up to 10 and back down
    -Roller Wheel
    3 x 10 (All the way down from knees)
    -Plate Holds
    4 x 1:30min (Holding A 45lb Plate Over Your Head, resembling Log PT)
    -Pirate Ropes
    Burpees 4 x 1:00 min (alternate The battle ropes 10 sec, then drop and do 10 pushups in your burpee 10 Sec. untill 1:00 min is up) pretty hard

    TUESDAY:
    RUN:
    3 Miles High Pace
    SWIM:
    - 200 YARD Warm-up/ High Pace (Freestyle or Side Stroke) (Mine is 1:30-1:40min per 100 yards)
    (2 minute rest)
    - 500 YARD Side Stroke/ Medium Pace (Mine is 1:50-2:00min per 100 yards) thats about 9:00-10:00 min total
    - 8 x 25 YARD Sprint Swims/ Freestyle stroke as fast as you can
    - 50 YARDS Legs Only
    - 50 YARDS Arms Only
    -500 YARD Side Stroke/ Slow Pace (2:10-2:15 per 100 Yards)
    Upper Body WEIGHTS
    Warm-Up
    - 1500 Meters On Rowing Machine
    Light Stretch
    -Bench Press
    Pyramid Sets From 10-8-6-4-2-1, So 10 reps of 135, then 8 reps of 145, then 6 of 155, up to 185 at 1 ( You can start wherever your comfortable at 10)
    - Seated Rows
    Alternating Close And Wide Grip 3 x 10 (Of Weight You Can Only Do At That Rep)
    -Crazy 8s With E-Z Bar Curls
    3 x 8 (your alternating your curls from half extensions to Full arm extension curls 8 reps each =1 set)
    - Nose Breakers
    3 x 10
    -Pull-Ups
    (With Towel For Grip/Forearm Strength) 3 x 10
    -Push-ups
    (Elevated) 2 x 50
    -Leg Raises
    2 x 30

    WEDNESDAY:
    Run:
    6x 800meters (Run 2 laps, walk one)
    LOWER BODY CALISTHENICS/ WEIGHT:
    Warm-Up
    -0.25 Mile Run As Fast As You Can
    Good Stretch!
    -Squats (Weighted)
    3 x 10 (Your Body Weight On The Bar)
    -Calf Raises
    4 x 40 (Alternate From Inward-Toed, Center, To Outward-Toed)
    -Lunges
    (Squat Bar/ Weighted) 4 x 10, 5 reps each leg
    -Leg Press
    3 x 8 / 270lb
    -Leg Curls
    3 x 10/ 90 lb
    -Lunges
    3 x 40
    -1 Leg Squats
    2 x 10 (Each Leg)
    -Leg Calf Raises
    2 x 20 (Each Leg)
    -Explosive High Jumps
    3 x 15

    THURSDAY:
    SWIM:
    1-2 Miles W/ Fins (35 With Fins)
    Warm-Up
    Long Stretch 10-20 min
    CORE
    -Plank
    2:00 min
    -Right Side Plank
    1:30 min
    -Left Side Plank
    1:30 min
    -Superman Planks
    3 x Till Failure
    -Roller Wheels
    4 x 10 (All The Way Down From Knees Or Feet/ Work On Doing It From Feet)
    -Shoulder Abductor Raises
    3 x 10 (Comfortable Weight)
    -Laying Lateral Leg Raises
    (For Hips) 2 x 50 (Each Leg)
    -Lumbar Hyper-extensions
    3 x 30 / 25lb plate
    -Overhead Plate Holds
    2 x 2:00 min holds 45lb plate
    -1 Leg BOSU BALL Balance
    2 x 2:00min
    -Kettle bell Swings
    3 x 20
    -Deadlifts
    4 x 8 / 185lb For Me Personally
    -8 Minute Ab Workout
    on Youtube Level 3- Heres The Link https://www.youtube.com/watch?v=6fN4IP30bnk
    -Flutter Kick
    3 sets of 3-5 minutes

    FRIDAY:
    Run:
    6 Miles Medium Pace (7:30-8:00 min Mile Pace)
    Swim:
    1000 Yards Side Stroke/ Medium Pace
    Cardio/ Circuit Training
    Warm-Up
    -Rowing Machine 1500 Meters
    -Light Stretch
    For this routine, complete every exercise back to back as fast as possible while maintaining good form. Completion of every exercise on the list is one set, example.
    In The Following Order / 4 SETS .. Each Set Should Take Between 10-12 Minutes That's The Goal.
    -Push-Ups 50
    -Sit-Ups 50
    -Dips 30
    -Calf Raises 40 (Alternate From Inward-Toed, Center, To Outward-Toed)
    -Pull-Ups 12
    -Lumbar Hyper-Extensions 30 (Take Time On These, Or You'll Get Light-Headed/ Nauseous)
    -Air Squats - 30
    -Australian Pull-Ups 20
    -Flutter Kicks- 50 x 4 count
    -Lunges 20

    SATURDAY:
    Run:
    4-6 miles (on sand) Medium pace
    Swim:
    - 200 YARD Warm-up/ High Pace
    (2 minute rest)
    - 500 YARD Combat Side Stroke/ Medium Pace
    - 8 x 25 YARD Fast Swims
    - 50 YARDS Legs Only
    - 50 YARDS Arms Only
    -300 YARD Combat Side Stroke/ Slow Pace
    UPPER BODY CALISTHENICS
    (Vest if applicable)
    Warm-up
    1000 meters on Rowing Machine
    Light Stretch
    -Pushups
    4 x 30
    -Situps
    4 x 50
    -Dips
    4 x 30
    -Pullups
    Pyramid sets so 1 (rest) 2 (rest) up to 10 and back down
    -Roller Wheel
    3 x 10 (All the way down from knees)
    -Plate Holds
    4 x 1:30min (Holding A 45lb Plate Over Your Head, resembling Log PT, and I know this inst a body weight exercise)
    -Pirate Ropes
    Burpees 4 x 1:00 min (alternate The battle ropes 10 sec, then drop and do 10 pushups in your burpee 10 Sec. until 1:00 min is up) pretty hard

    How is this for a training program? Is it amazing, horrible, average? Is there anything I should add more of or do less of? I will be stretching everyday. How often, if at all, should I take ice baths? Thank you

  • #2
    Will leave it to others with more experience to break it down better, but at first glance it looks like you could use some more shoulder and back work.

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