that guy

I am in Delayed entry program now. i ship out to navy boot camp in august and then once completed boot camp i ship out to start my BUD/S (navy Seal) training course. basically just looking for a good routine all around to help me with my goals.

SEAL PST qualifying.........................SEAL PST GOALS:
500m swim less than 12:30............8 min
more than 42 push ups in 2 min ......100 +
more than 50 sit ups in 2 min..........100 +
more than 6 pullups......................25
1 1/2 mile run in less than 11:30......9 min and then eventually in boots

what i can do now- 65 pushups, 85 situps, 8 pullups(these are dead hang pullups), 1 1/2 mile run in 10:45, and the swim is a peice of cake.

im 20 years old. have a good diet, everything with that is in check. i have been lifting now for a good 2 years solid. started out at a little 150lbs and now im up at 184lbs @ 7% bf...i would really like to keep some weightlifting into my routine. any help would be good

Duncans Donuts

The hardest thing will probably be the 25 pullups. When you run, pay attention to your pace, stride length, stride frequency. You should be able to calculate what stride length/frequency you need to accomplish that, which is really going to be the basis for using a progressive overload system to reach that paticular goal.

I would keep your actual body weight low; train using plates or dumbells attached to your belt for pullups, but keep the reps high. Focus more on increasing repetitions instead of increasing weight. Try and hit 15 with 5 pounds before adding weight, and keep the reps in the higher range.

The key to doing pushups and situps in the 100 rep range will be in taking one or two 15-20 second breaks to allow lactic acid related waste to filter out. Try and hit as many cas you can in the first 45 seconds. That will give you insight to how well you need to perform in the last minute, as well as give you some leeway to break if you fatigue. Again, approach it with a progressive overload system. Also, if and when you bench-press (or db press), work toward generating power and maintain higher reps. (speed). You can also add weight to the pushups, though it may be difficult.


Swimming, I have no advice. I know very little about swimming form or training.

Good luck!

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Witchblade

Fullbody circuit training and HIIT will probably be good ideas to incorporate into your program.

How much time do you get for the 25 pullups? That's pretty hardcore if you have to do that in 2min.

My Linkdump [LSFW]
IM Official FAQ [WORK IN PROGRESS]

that guy

the pullups have no time limit. but you may not let go of the bar. same as for pushups, you may not get out of the pushup position or rest on the ground.

meeting my goals probably is the easy part....its doing all of this, one right after the other what will be hard for the test

right now i am using the navy seal warning order http://www.navyseals.com/dropzone/warning.html
pretty good workout for my goals, but that is all it is good for. i still would like to include some power exercises, leg exercises, and just a few other free-weight exercises.

motiv8ed

I love the classic quote from that link:

Hell Week proves to those who make it that the human body can do ten times the amount of work the average man thinks possible.

Call me a pussy, but thats a scarry quote.

"Always bear in mind that your own resolution to succeed is more important than any other one thing."
-Abe Lincoln

kidbodybilder

i agree