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http://www.sealswcc.com/pdf/naval-sp...ning-guide.pdf
Of course it would not come as a big surprise that the Seals would put out an awesome training programme.
Just download it and get accostumed with what it says.
First of all, most likely you can't do the 26 weeks as written there. Not only because it takes time most every day, but because its for already very, very fit persons.
If you are considerably fit, you can do exactly what's written there in each session. However, most of us will need more than one single day of rest per week, when doing otherwise strenuous workout.
But the strong points are the cardio-efficiency by adding enough interval and high intensity running and swimming, which makes faster and just more able to endure. Swimming is a great enhancer of upper body fitness, even if you don't need it as much as a seal does. Probably put more emphasis on the running part, but I wouldn't cancel out swimming altogether.
The core exercises are superimportant, especially for people who don't work physically at their jobs.
Bridge (but not exactly as in the seal training)
Plank
Side Plank
Bird Dog
Superman
Wipers
Also make room for the other exercises, like efficient upper and lower body training with about 8-12 exercises per workout (upper OR lower), 8-12 repetitions each. Remember, you want to enhance your maximal strength over time, not look like Schwarzenegger in his youth, but not be able to run 1.5 miles in a reasonable amount of time.
And last but not least, pushups, situps, pullups.
They become pretty hard, if you really do the lowering part of the movement only at about half the speed, as suggested in the pdf. Yet, important training too. There's a reason why those are included in every military training.
In short. Use the program to work on overall-fitness by a time-efficient program. But unless you are a top-performer already, do not overstress yourself, neither physically, nor regarding time invested.
Cheers!
Of course it would not come as a big surprise that the Seals would put out an awesome training programme.
Just download it and get accostumed with what it says.
First of all, most likely you can't do the 26 weeks as written there. Not only because it takes time most every day, but because its for already very, very fit persons.
If you are considerably fit, you can do exactly what's written there in each session. However, most of us will need more than one single day of rest per week, when doing otherwise strenuous workout.
But the strong points are the cardio-efficiency by adding enough interval and high intensity running and swimming, which makes faster and just more able to endure. Swimming is a great enhancer of upper body fitness, even if you don't need it as much as a seal does. Probably put more emphasis on the running part, but I wouldn't cancel out swimming altogether.
The core exercises are superimportant, especially for people who don't work physically at their jobs.
Bridge (but not exactly as in the seal training)
Plank
Side Plank
Bird Dog
Superman
Wipers
Also make room for the other exercises, like efficient upper and lower body training with about 8-12 exercises per workout (upper OR lower), 8-12 repetitions each. Remember, you want to enhance your maximal strength over time, not look like Schwarzenegger in his youth, but not be able to run 1.5 miles in a reasonable amount of time.
And last but not least, pushups, situps, pullups.
They become pretty hard, if you really do the lowering part of the movement only at about half the speed, as suggested in the pdf. Yet, important training too. There's a reason why those are included in every military training.
In short. Use the program to work on overall-fitness by a time-efficient program. But unless you are a top-performer already, do not overstress yourself, neither physically, nor regarding time invested.
Cheers!
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