Navy Seal Workout

I've been fortunate over the years to be able to train with different people from different walks of life. From the physically challenged to the world's baddest, being the Navy SEALs and let me tell you these guys really do know a thing or two about "functional training".

Everything they do needs to translate into mission related performance. That being said, typical weight lifting isn't something that you would be doing if you embarked on a SEAL routine.

Back when I had my television show American Health & Fitness I shot the pilot episode with the Navy SEALs. The concept of my show was that I would do instruction throughout the show and then for the last segment I became the student putting myself in situations where I needed to depend on my instructor to help me finish the task at hand.

Well, when I did the pilot with the SEALs let me tell you needed my "swim buddy"!

We first did a "run, swim, run" where we ran a mile, swam a mile and then finished off with another mile run...and this was just the "warm up".

After that we did the obstacle course pushed me pretty hard. I completed it and gained the respect of this group of elite athletes. Trust me when I tell you that this community of men doesn't accept very many outsiders. Especially someone like me that was coming with television cameras and trying to prove that I could hang.

My desire wasn't to "prove' anything except that these guys are truly bad asses! Once the "alpha dog" syndrome settled down and they knew I was there for the right reasons we became good friends and I was actually given the honor of becoming an honorary member of Seal Team Three.

After that I hosted my own television show on The Armed Forces Network called Shipshape. I traveled the fleet with two different SEALs, Jeff Bramstead and Steve Rutherford and they both proved to be, not only outstanding athletes, but outstanding people.

As far as a SEAL workout is concerned I don't think there is any certain protocol other than doing exercises that translate to extreme functionality and mission preparedness. 

Calisthenics are obviously at the core of what they do, but the rate and intensity at which they do them is what sets them apart from the normal jumping jack or push up.

One excellent exercise I learned from my time training with the SEALs is the "8 Count Bodybuilder" This exercise can be performed anywhere anytime and is sure to involve every muscle and involve them in a coordinated fashion. That is what makes these types of workouts effective...the integrative approach as opposed to something like a biceps curl where you isolate.

To give you an example if you were attempting to get into the BUD/S Program (SEAL Bootcamp) You would have to be able to do this to start:

PHYSICAL SCREENING TEST (PST)

I. Overview:

a. The Physical Screening Test is given to ensure that all applicants for SEAL program display a standard level of athletic proficiency before arriving at BUD/S. You should be in a progressive physical conditioning program to best prepare yourself for the demands of BUD/S training.

b. The PST is a competition with yourself and you are encouraged to achieve your personal best in each event. The PST should neither be difficult nor demanding for the well trained candidate.

II. SEAL PST

a. 500-yard swim using breast and/or sidestroke in under 12 minutes and 30 seconds 
   10-minute rest 
b. Perform a minimum of 42 push-ups in 2 minutes 
   2-minute rest 
c. Perform a minimum of 50 sit-ups in 2 minutes 
   2-minute rest 
d. Perform a minimum of 6 pull-ups (no time limit) 
   10-minute rest 
e. Run 1 ½ miles wearing boots and long pants in under 11 minutes and 30 seconds.

So, you see that weight lifting may not be of benefit to you. If I were prescribing a training program for

someone to prepare for BUD/S it might look something like this:

Run-3 miles

Push Ups- 5 sets of maximum

Sit Ups- 5 sets of maximum

Pull Ups- 5 sets of maximum.

I would increase this each week, add swimming and a variety of other things like climbing and other off the wall stuff....because I'm not sure if you noticed what they said  "The PST should neither be difficult nor demanding for the well trained candidate"

It also said that you should be involved in a PROGRESSIVE training program prior to entering the program. I've noticed over the years that most people's training programs are anything but PROGRESSIVE, mine included.

I may change what I do, but that doesn't mean that I am constantly pushing myself. If there is anything I want you to take away from this article is that you must be PROGRESSIVE in your training program is you want to get anywhere. I could list what I think a good Navy SEAL program is but I'm not a Navy SEAL.

The CrossFit gyms have become quite the rage because this is what they do. If you walk into a CrossFit facility to you be hard pressed to find a bench press or biceps curl machine simply because they don't really translate to functional fitness.

As a former United States Marine my hat goes off to all service men and women and a hearty God Bless you goes out to all of you. Thank you for your service to our great country. Semper Fidelis