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roberts\' total workout

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roberts\' total workout

  1. 1. ROBERTS’ FULL BODYWORKOUT SCHEDULE JANUARY 2011 1
  2. 2. STRETCHING 2
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  5. 5. DAY ONEChest, shoulders, triceps.  SHOULDER RISERS o 3 sets to failure.  REAR DELTOID RISERS o 3 sets to failure.  STRAIGHT ARM LATERAL RISERS o 3 sets to failure. ie. Attempt to do one of the following sets 3x25x10lbs, 3x50x5lb, 3x100x no weight  45° LATERAL RISERS o Lower back to the starting position 3 sets of 25 to 50 reps with 2.5 to 5lbs or with no weights, do 3 sets to failure. 5
  6. 6.  PYRAMID PUSH-UPS Example: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1Alternate your workout with inclined push-ups to hit the upper pecs more directly.Put your feet up on a chair.  TRICEPS OR DIAMOND PUSH-UPS 5 sets of 10 - 25 reps  BENCH DIPS 3 Sets of as many reps as you can in a continuous set. 6
  7. 7.  BENT OVER FLIES 5 sets of 15 with *10-20 lb dumbbells DUMBBELL MILITARY PRESS 5 sets of 15 with *20-50 lb dumbbells 7
  8. 8. DAY TWOBack, biceps, forearms.NOTE: Pause at the top and bottom of each repetition, do not jerk the weight  WIDE GRIP LAT-PULLS / PULL-UPS 5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine (PALMS FACING AWAY)  CLOSE GRIP LAT PULLS / PULL-UPS  5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine 8
  9. 9.  CLOSE GRIP CHIN-UPS 5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine BENT OVER LAT PULLS 3 sets of 10 with *40 - 100 lb dumbbells DUMBBELL REVERSE CURLS 3 sets of 10 with *10-30 lb dumbbells 9
  10. 10.  BARBELL WRIST CURLS 3 sets of as many as possible with 15-25 lb bar. o Raise and lower the weight as fast as 2 times per second o When it burns and you have to stop, rest for 1 minute and repeat 10
  11. 11. DAY THREEPLYOMETRICSLegs  Leg extensions 3 sets of 15 with *50 - 100 lbs on bench leg machine  Leg curls 3 sets of 15 with *50 – 100 lbs on bench leg machine  Calf Raisers 10 – 20 REPS (foot straight) one leg, (foot turned in) one leg, (foot turned out) one leg 3 sets of 10 to 25 with no weights initially Stand on a stair, holding the rail with one arm for balance if needed. 11
  12. 12. STAIR STEP LEG WORKOUT Down Up Down Down Up Up Up / Up / Down Down / Down / Up STEP UPS 3 set up and down SPRINT UP 3 set up and down FREE SQUATS 3 sets of 50 12
  13. 13. Abdominals(Increase each set by 5 reps as you get stronger)SUPER SETSDo 5 sets of each exercise.  FOUR-COUNT FLUTTER KICKS sets of 25  GOOD MORNING DARLINGS Sets of 15  FULL SIT-UPS 25 per set. 13
  14. 14. ALTERNATE CRUNCHES Right Leg Over Left Leg Left Elbow to right Knee o Right leg over left knee. 25 reps. o Left leg over right knee. 25 reps o Both knees up and cross feet. 25 reps  LEG THROW DOWNS o DO 5 reps to the front, 5 to the right, 5 to the left, and 5 to the front. 14
  15. 15.  PRONE ISOMETRIC – o Hold this position as long as you can for 15 second increments. o KEEP YOUR BUTT UP TO TACK THE BEND OUT OF YOUR LOWER BACK..Repeat all ab exercises for 5 sets.AS AN ALTERNATE  3 sets of as many full sit-ups as you can do per set. Rest for 2 minutes between sets.  PULLOVERS 15
  16. 16. NUTRITIONWhether its playing football, swimming or jogging, athletes need to eat a nutritious, balanceddiet to fuel their body. Good nutrition, like any sporting event, has basic ground rules.Following these rules and getting plenty of sleep will help athletes feel great and perform at your peak .A Balanced diet is best for athletes.All athletes need a diet that provides enough energy in the form of carbohydrates and fats aswell as essential protein, vitamins and minerals. This means a diet containing 55-60 percent ofcalories from carbohydrates (10 to 15 percent from sugars and the rest from starches), no morethan 30 percent of calories from fat and the remaining (about 10-15 percent) from protein.That translates into eating a variety of foods every day - grains, vegetables, fruits, beans, leanmeats, and low fat dairy products. The base of the diet should come from carbohydrates in theform of starches and sugars. Fluids, especially water, are also important to the winningcombination. Dehydration can stop even the finest athlete from playing his or her best game.Carbohydrates are important for athletes.When starches or sugars are eaten, the body changes them all to glucose, the only form ofcarbohydrate used directly by muscles for energy. Whether carbohydrates are in the form ofstarches (in vegetables and grains), sucrose (table sugar), fructose (found in fruits and juices) orlactose (milk sugar), carbohydrates are digested and ultimately changed to glucose.The body uses this glucose in the blood for energy. Most glucose is stored as glycogen in theliver and muscles. During exercise glycogen is broken down in the muscles and provides energy.Usually there is enough glycogen in muscles to provide fuel for 90-120 minutes of exercise.Most exercise and sport games do not use up glycogen stores so eating carbohydrates during theactivity usually isnt needed. But for some athletes, eating or drinking carbohydrates duringexercise helps maintain their blood glucose and energy levels.Most athletes need not be concerned with "carbohydrate loading," the special technique ofeating a lot of carbohydrates for several days before an endurance event. Instead, focus on getting enoughcarbohydrates everyday. The best way to ensure plenty of energy for exercise is to eat a nutritious,balanced diet that is high in carbohydrates and low in fat with lots of different foods. 16
  17. 17. Athletes DO NOT need extra protein or protein supplements to buildmuscles?Muscles develop from training and exercise. A certain amount of protein is needed to helpbuild the muscles but a nutritious, balanced diet that includes two or three servings from themeat/bean/egg group (6-7 ounces total) and two to three servings of dairy daily will supply all ofthe protein that the muscles need.Extra servings of protein in foods or protein supplements do not assist in muscle development.Unlike carbohydrates, protein cannot be stored in the body and any excess will be burned forenergy or stored as body fat.Eating before, during and after exercise .The most important thing is to concentrate on eating a nutritious, balanced diet every day. Thisprovides plenty of energy to grow and exercise. Here are a few tips about eating before, duringand after exercise.Before· Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods arebroken down quickly and provide glucose to the muscles.· The timing of this meal depends on athletes preference for eating before exercise, butresearchers have found that eating something from 1 to 4 hours before exercise helps keepplenty of blood glucose available for working muscles.· It is also critical to drink plenty of water before exercise to keep muscles hydrated.During· Perspiration and exertion deplete the body of fluids necessary for an optimal performance andlead to dehydration. It is important to drink plenty of water, at least a half a cup of waterevery 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amountof powdered drink mix flavors plain water and may encourage fluid intake.· Usually there is no need to worry about replacing carbohydrates unless the exercise lasts over90 minutes and is hard and continuous. When this happens, drinking a sports drink or otherbeverage with some sugar in it will fuel and water to the muscles being exercised.. 17
  18. 18. AfterIf the exercise was strenuous and lasted a long time, glycogen stores may need refueling.Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogenstores if they are low after exercising. No matter the intensity of the exercise, its important to drinkplenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains,pastas, potatoes, vegetables and fruits.Stay away from Creatine. If you are under 30 years old, your body produces enough Creatine on it’s own.Electrolytes are minerals. To replace electrolytes, drink water and take a multivitamin.Drink up to 3 Liters of water a day. (133 oz. )DID YOU KNOW?A hardboiled egg has 18.8 grams of protein.4 oz chicken breast has 20 grams of protein.A 5oz can of tuna in spring water has 26 grams of protein.If you need to cut down on the fish after taste, add on of the following. A pinch of your favorite spice, apinch of Spenda, or a dab of hot sauce.Here is one of my favorite lunches.GRILLED TUNA SANDWICH  Grill 2 cans of drained tuna with 1 to 2 Table Spoons of mayo. (It will not hold together in the pan very well)  Add sliced tomatoes on top, along with a white cheese of your choice.  Cover with a lid for 30 seconds to melt the cheese.  Remove from grill and place on a whole wheat bun or bread.  Top with Sun Flower seeds and alfalfa sprouts.DAY OF THE PSTDrink Plenty of water throughout the day of the PST. Bring snacks with you to the PST. Eat somethingup to an hour before the PST.Snacks ideas to have with you. Power Bars, Granola Bars, cheese, fruit or vegetables. 18
  19. 19. SWIM WORKOUTZERO to 1650 in Six Weeks(A swimmers mile is 1650, not 1760. It is the equivalent of 1500 meters)Six weeks seems to be the most common length of time it takes to be able to swima mile without stopping for breath. It requires three times per week and thewillingness to be somewhat uncomfortable while stretching your aerobic capability.Like a scar forms in response to a wound, as a muscle enlarg es to meet newdemands, so does our ability to absorb oxygen. If we methodically increase ourneed, our body kindly responds. The amount of discomfort should be small, but itis necessary to pant a bit at the end of each effort and only partially recover beforebeginning another. The number of breaths taken before continuing I guarantee willnot seem enough. I also promise youll be surprised that you are able to continuemuch more easily than you imagined. The feeling of not having adequate rest isnecessary to improve.A COUPLE HINTS: If you think you really dont have enough air just to get to theend of the pool, let your legs drag; the quads, being so big, take a disproportionateamount of oxygen. Any muscle will, of course, use more when in use th an whenrelaxed, so if you dont need to use the muscle, dont - for example, when you arerecovering your arms. Relaxing even your neck will help make the swim easier.Speed is not your aim during these six weeks. Nor is the perfect stroke. Theycome later or not at all if your intention is just to enjoy the water, to relax, or toget some pleasant exercise.nota bene: swim 100, repeat 3 times equals 4x100 = 400.Repeat is always in addition to the first swim.WEEK one (Three Days):100 yards...rest for 12 breaths...repeat 3 times.50 yards...rest for 8 breaths...repeat 3 times.25 yards...rest for 4 breaths...repeat 3 times.total: 700 yardsWEEK two:200 yards...rest for 12 breaths100 yards...rest for 10 breaths...repeat 3 times50 yards...rest for 6 breaths...repeat 3 times25 yards...rest for 4 breaths...repeat 3 timestotal: 900 yards 19
  20. 20. WEEK three:400 yards...rest for 12 breaths100 yards...rest for 8 breaths...repeat 3 times50 yards...rest for 4 breaths...repeat 5 times25 yards...rest for 4 breaths...repeat 5 timestotal: 1250 yardsWEEK four:600 yards...rest for 10 breaths300 yards...rest for 8 breaths100 yards...rest for 6 breaths...repeat 3 times50 yards...rest for 4 breaths...repeat 3 timestotal: 1500 yardsWEEK five:1000 yards...rest for 8 breaths100 yards...rest for 4 breaths...repeat 3 times50 yards...rest for 4 breaths...repeat 3 timestotal: 1600 yardsWEEK six (days 1 and 2):1200 yards...rest for 6 breaths200 yards...rest for 4 breaths100 yards...rest for 4 breaths50 yards...rest for 4 breaths...repeat twice(day 3)1650 yards straighttotal: 1650 yards!A FEW WORDS ABOUT TECHNIQUE: It is said by many that technique iseverything, yet Ive said very little here about it. Ive noticed that most of the bigproblems of a beginner disappear on their own by the time they can swim astraight mile. Holding the head too high - the most common problem - is difficult;as you become more comfortable, gravity kindly assists you and it goes downwithout attention. A stable h ead invariably transfers to a narrower kick and thatsecond most common problem disappears on its own. But is technique reallyeverything after the first six weeks? Yes. Technique means nothing more thanmaking the stroke simpler, using less energy, so tha t your effort is channeleddirectly into propelling you forward. 20
  21. 21. POOL SWIM WORKOUTWARM UP3 X 100 YDS 30 SECOND REST IN BETWEEN EACH 100 SWITCH SIDES FOR EACH 100 SLOW AND EASYWORKOUT20 X 25 YDS WITHIN 30 SECONDS 30 SECOND REST IN BETWEEN EACH 25 YARD LENGTH2 X 300 YDS UNDER 6:30 PER 300 YDS 1 MINUTE REST BETWEEN EACH 300 YD SWIM FOCUS ON STROKE COUNT PER LEGNTH AND TECHNIQUE3 X 500 YDS UNDER 9:00 FREE STYLE - 12:00 SIDE STROKE I MINUTE REST BETWEEN EACH 500 YD SWIMCOOL DOWN400 YARDS SLOW AND EASYTOTAL YARDS : 3000USE EITHER THE SIDE STROKE OR FREE STYLE FOR THE ENTIRE WORKOUT 21
  22. 22. SPECWAR PTJUMPING JACKS 50 4 COUNTHAMSTING STRETCHES 1 MINUTESITTING “ “ 1 MINUTEFOOT ROTATION 20 EACH WAY, EACH FOOTBACK STRETCHES 1 MINUTEKNEE TO CHEST 1 MINUTELOWER BACK STRETCHES 1 MINUTETRUNK SIDE STRETCHES 10CHERRY PICKERS 10PUSHUPS 35UP, BACK AND OVER 10PUSHUPS 35PRESS, PRESS FLING 15PUSHUPS 35HI JACK, HI JILL 10TRICEP PUSHUPS 20UP, BACK AND OVER 10TRICEP PUSHUPS 20SWIMMER STRETCH 10TRICEP PUSHUPS 20HI JACK, HI JILL 10DIVE BOMBER PUSHUPS 20PRESS, PRESS FLING 10DIVE BOMBER PUSHUPS 204 COUNT WINDMILLS 10DIVE BOMBER PUSHUPS 202 COUNT WINDMILLS 25SITUPS 125TRUNK ROTATION 10 EACH WAYFLUTTER KICKS 100 4 COUNTSCISSORS 100 4 COUNTTRUNK BENDING FORE AND AFT 10SITTING KNEE BENDERS 25 4 COUNTSITTING FLUTTER KICKS 30 4 COUNTTRUNK ROTATION 10CRUNCHES, LEFT, RIGHT, CENTER 100 EACH WAYNECK ROTATION 10 EACH WAYSTOMACH STRETCHES 1 MINUTEHAND AND TOE SIT UPS 30TRUNK BENDING FORE AND AFT 10 22
  23. 23. 8 COUNT BODY BUILDERS 40UP BACK AND OVER 15SQUAT THRUST 40BUTTERFLIES STRETCHES 2 MINUTESSITTING HAMSTRING STRETCHES 2 MINUTESJUMPING JACKS 50 2 COUNTPULL-UPS 3 SETS OF 151 MINUTE REST BETWEEN SETSDIPS 5 SETS OF 20JUMPING JACKS 40FINISH4-6 MILE RUN 23
  24. 24. US NAVAL SPECIAL WARFARE/ NAVY SPECIAL OPERATIONS Physical Training Guide RUNNING & SWIMMING Run SwimHIGH: <9:44 <9:17MED: 9:44-10:38 9:17-10:35LOW: >10:38 >10:35LSD = Long Slow Distance (a.k.a. “Steady State”). The intensity of LSD work is low to moderate. Thepace should feel relatively easy and relaxed. These workouts build endurance and provide relativerecovery between more intense sessions. You should be able to talk comfortably in shortsentences/phrases while training. If you gasp and wheeze between every syllable, slow down. If you canspeak long sentences without struggling for air, pick up the pace. A practical goal for a BUD/S candidateis to build up to being able to comfortably run 5-6 miles or swim 1-1 ¼ miles without stopping.CHI = Continuous High Intensity (a.k.a. “Anaerobic Threshold”). These sessions typically involvemoving for 15-20 minutes without stopping, at a pace approximately 90-95% of the maximal pace youcould hold for that duration. The workout should be very demanding but not totally exhausting. Somewill be able to recover more quickly than others, so there is no set time period, but a reasonable recoveryperiod is approximately half of the work time. During this time, keep moving at a low intensity (slowjog, brisk walk, or paddle). Do not stop moving completely.INT = Interval (alternate short, intense work intervals with periods of recovery). The format consists ofrunning ¼-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 ½ times theamount of time it takes to perform the work interval (1:2-2.5 work:recovery ratio). Your intensity orpace should be slightly faster than the pace of your most recent 1.5-mile run or 500-yard swim. Forexample, if you recently completed a 1.5-mile run in 10:30, the base pace per ¼ mile was 1:45. Theinterval training pace for ¼-mile repeats should be roughly 4 seconds faster than the base pace. Usingthis example you would attempt to run each ¼-mile repeat in an average time of approximately 1:41. Forswimming, your interval pace should be roughly 2 seconds faster than your base pace per 100 yards for atimed 500-yard swim. For example, if you completed a 500-yard swim in 10:30, the average pace per100 yards was 2:06, and your average time to complete 100-yard intervals should be approximately 2:04.Appropriate paces for interval workouts are summarized in Table 1.For example, 16-20 x 220-yard running intervals or 16-20 x 50-yard swimming intervals. The guidelinesfor recovery in Table 1 are broad, to allow individuals to utilize the recovery period that will helpoptimize performance. Allow enough recovery time to maintain the proper work intensity, withouttaking excessive time or wasting time. To promote faster/more complete recovery, it is desirable to utilizea certain amount of active recovery, such as walking briskly or jogging slowly for part of the timebetween ¼- mile running intervals. 24
  25. 25. Table 1: Interval Paces Then Your Then Your If Your 1/4 Mile And Your If Your 100 Yard And Your RUN Repeat Recovery SWIM Time Repeat Recovery Time Is: Time Is: Time Is: Is: Time Is: Time Is: 8:00-8:30 1:16-1:21 2:32-3:23 8:00-8:30 1:34-1:40 3:08-4:10 8:30-9:00 1:21-1:26 2:42-3:35 8:30-9:00 1:40-1:46 3:20-4:25 9:00-9:30 1:26-1:31 2:52-3:48 9:00-9:30 1:46-1:52 3:32-4:409:30-10:00 1:31-1:36 3:02-4:00 9:30-10:00 1:52-1:58 3:44-4:5510:00-10:30 1:36-1:41 3:12-4:13 10:00-10:30 1:58-2:04 3:56-5:1010:30-11:00 1:41-1:46 3:22-4:25 10:30-11:00 2:04-2:10 4:08-5:2511:00-11:30 1:46-1:51 3:32-4:38 11:00-11:30 2:10-2:16 4:20-5:4011:30-12:00 1:51-1:56 3:42-4:50 11:30-12:00 2:16-2:22 4:32-5:5512:00-12:30 1:56-2:01 3:52-5:03 12:00-12:30 2:22-2:28 4:44-6:1012:30-13:00 2:01-2:06 4:02-5:15 12:30-13:00 2:28-2:34 4:56-6:2513:00-13:30 2:06-2:11 4:12-5:28 13:00-13:30 2:34-2:40 5:08-6:4013:30-14:00 2:11-2:16 4:22-5:40 13:30-14:00 2:40-2:46 5:20-6:5514:00-14:30 2:16-2:21 4:32-5:53 14:00-14:30 2:46-2:52 5:32-7:1014:30-15:00 2:21-2:26 4:42-6:05 14:30-15:00 2:52-2:58 5:44-7:2515:00-15:30 2:26-2:31 4:52-6:18 15:00-15:30 2:58-3:04 5:56-7:4015:30-16:00 2:31-2:36 5:02-6:30 15:30-16:00 3:04-3:10 6:08-7:55Warm-Up & Cool-DownEvery workout should begin with a warm-up and end with a cool-down. Warm-ups and cool-downs arenecessary to allow you to get the most benefit from your training and reduce the risk of injury. Beforevigorous exercise, the body requires time to make physiological adjustments such as elevatingmetabolism, mobilizing energy sources, making circulatory adjustments to the active muscles, andbeginning sweat output for thermoregulation. Following exercise, continued low-intensity activity willallow the body’s elevated systems to gradually return to baseline values and facilitate the removal ofaccumulated waste products. In general, the more intense the training session, the longer the warm-upand cool-down periods should be. Warm-ups for LSD sessions may involve 5-10 minutes of easyjogging or paddling while gradually building the intensity to a comfortable level for beginning theworkout. As the workout begins, you may continue to build intensity so that you comfortably finish theworkout at a faster pace than you started. For CHI and INT workouts, you should warm up for 10-15minutes or more. Gradually build intensity from an easy jog or paddle for several minutes, eventuallyadding 4-5 high-intensity bursts lasting from 15 to 30 seconds. The warm-up should elevate your heartrate substantially, increase your breathing rate, and activate a sweat response. As you begin yourworkout, pace yourself to finish faster than you started (referred to as “negative splitting” in racingjargon). A proper cool-down following LSD workouts may involve 2-3 minutes of easy jogging orpaddling followed by 2-3 minutes of brisk walking. Time periods for CHI or INT cool-downs should beextended until you are breathing easily and your heart rate is close to its normal resting value. It isrecommended you perform stretching exercises near the end of the cool-down period, before tissuetemperatures return to resting values. 25
  26. 26. General Workout ScheduleTable 2 provides a generic workout schedule as an example of how the various workouts used to preparefor the PST and BUD/S might be organized in a given week.Table 2: Weekly Training Schedule Mon Tue Wed Thu Fri Sat Run LSD INT CHI Swim CHI LSD INT                The process begins with a timed 500-yard swim and 1.5-mile run to assess baseline fitness levels andestablish a yardstick for future improvement. A general progression to increase workload over 13 weekswould be to increase LSD workout distance by a standard weekly increment. For example, begin with a3-mile run in the first week and add ¼ mile each week until 6 miles is achieved, or begin with a 1000-yard swim and add 100 yards each week until 2200 yards is achieved. Your interval progression mayinvolve starting with 4 intervals (¼-mile running or 100-yard swimming) during the first week andadding an additional interval every second week until 10 intervals can be completed in your prescribedtime. This basic model can be modified slightly depending on whether you begin with a low or a highlevel of fitness, you are a slower runner or swimmer, or you have any other specialized circumstances.Table 3 summarizes how workload across the different training bands may be progressed over severalweeks. 26
  27. 27. Table 3: Workout Progressions LSD CHI INT Run & Run & Run Swim Swim Swim Week (miles) (yards) (minutes) (reps) 0 1.5 (timed) 500 (timed) 1 3 1000 15 4 2 3.25 1100 15 4 3 3.5 1200 16 5 4 3.75 1300 16 5 5 4 1400 17 6 6 4.25 1500 17 6 7 4.5 1600 18 7 8 4.75 1700 18 7 9 5 1800 19 8 10 5.25 1900 19 8 11 5.5 2000 20 9 12 5.75 2100 20 9 13 6 2200 2 x 12 10 14 6.25 2300 2 x 12 10 15 6.5 2400 2 x 12 10 16 6.75 2500 2 x 14 10 17 7 2600 2 x 14 10 18 7.25 2700 2 x 14 10 19 7.5 2800 2 x 16 10 20 7.75 2900 2 x 16 10 21 8 3000 2 x 16 10 22 8.25 3100 2 x 18 10 23 8.5 3200 2 x 18 10 24 8.75 3300 2 x 18 10 25 9 3400 2 x 20 10 26 9.25 3500 2 x 20 10Individuals beginning specific preparation with a higher level of fitness may choose to begin with ahigher training volume (such as a 5-mile run rather than a 3-mile run, as indicated in Week 9 of Table 3).Individuals with several weeks or months to prepare may choose to increase their LSD work byperforming longer sessions and/or increasing the number of sessions per week (see Table 4 for anexample). Additionally, as fitness improves, it will be helpful to occasionally (say, once per week)incorporate a longer session of activity (2-3 hours) such as hiking, canoeing, road cycling, or mountainbiking at a comfortable but steady pace to improve physical and mental endurance. However, be sure toramp up the total workload slowly and gradually as your fitness improves. Don’t attempt a workload thatwill lead to overtraining or cause burnout. Do not perform CHI or INT sessions beyond one per week forrunning and swimming. 27
  28. 28. Table 4: Weekly Training Schedule (Increased LSD Sessions) Mon Tue Wed Thu Fri Sat Run LSD INT LSD CHI 8 miles 10 x 4 miles 2 x 20 ¼ mile minutes Swim LSD CHI LSD INT 1500 2 x 20 3000 10 x 100 yards minutes yards yardsCandidates who don’t possess balanced fitness (are clearly slower in either running or swimming) shoulddevote a greater percentage of their training time to improve the slower activity. SEAL candidates with aswim time slower than 10:35 or a run time slower than 10:38 (considered a “Low” PST ranking), whilethe other activity is “Med” or “High”, should focus more attention on the slower event. Table 5 is anexample of a generic schedule weighted toward improving a slower swimmer. A strong swimmer withlimited running ability would reverse the schedule. If a candidate is slow in both running and swimming,overall fitness should be built from the ground up in a balanced fashion.Table 5: Weekly Training Schedule For A Slow Swimmer Mon Tue Wed Thu Fri Sat Run INT LSD Swim LSD CHI LSD INTHow Long Does The Program Last?It is recommended the program be performed a minimum of 13 weeks, but it can be extendedindefinitely. Table 7 summarizes the information already provided in this document regardingscheduling of cardio and strength activities and distance targets for running and swimming over a 26week period. Beyond 26 weeks, it is recommended you do not increase INT or CHI distances. Rather,your focus should be on gradually and progressively increasing intensity for the set distances of theseworkouts. The amount of LSD work you perform can slowly and gradually be increased as long astraining continues. However, beyond 9-10 miles of running per week and 3500-4000 yards of swimmingper week, the improvements in fitness become proportionately smaller relative to the time invested. Ifyou perform large amounts of LSD work, be sure to keep the pace relatively easy and relaxed. 28
  29. 29. Table 7: 26 Week Combined Run/Swim Schedule Monday Tuesday Wednesday Thursday Friday SaturdayWeek RUN SWIM RUN SWIM RUN SWIM Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 1 3 miles 15 min 4 reps 1000 yds 15 min 4 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 2 3.25 miles 15 min 4 reps 1100 yds 15 min 4 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 3 3.5 miles 16 min 5 reps 1200 yds 16 min 5 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 4 3.75 miles 16 min 5 reps 1300 yds 16 min 5 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 5 4 miles 17 min 6 reps 1400 yds 17 min 6 reps Run LSD Swim CHI Run INT Swim LSD - Run CHI Swim INT 6 4.25 miles 17 min 6 reps 1500 yds 17 min 6 reps l Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 7 4.5 miles 18 min 7 reps 1600 yds 18 min 7 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 8 4.75 miles 18 min 7 reps 1700 yds 18 min 7 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 9 5 miles 19 min 8 reps 1800 yds 19 min 8 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT10 5.25 miles 19 min 8 reps 1900 yds 19 min 8 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT11 5.5 miles 20 min 9 reps 2000 yds 20 min 9 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT12 5.75 miles 20 min 9 reps 2100 yds 20 min 9 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT13 6 miles 2 x 12 min 10 reps 2200 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT14 6.25 miles 2 x 12 min 10 reps 2300 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT15 6.5 miles 2 x 12 min 10 reps 2400 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT16 6.75 miles 2 x 14 min 10 reps 2500 yds 2 x 14 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT17 7 miles 2 x 14 min 10 reps 2600 yds 2 x 14 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT18 7.25 miles 2 x 14 min 10 reps 2700 yds 2 x 14 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT19 7.5 miles 2 x 16 min 10 reps 2800 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT20 7.75 miles 2 x 16 min 10 reps 2900 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT21 8 miles 2 x 16 min 10 reps 3000 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT22 8.25 miles 2 x 18 min 10 reps 3100 yds 2 x 18 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT23 8.5 miles 2 x 18 min 10 reps 3200 yds 2 x 18 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT24 8.75 miles 2 x 18 min 10 reps 3300 yds 2 x 18 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT25 9 miles 2 x 20 min 10 reps 3400 yds 2 x 20 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT26 9.25 miles 2 x 20 min 10 reps 3500 yds 2 x 20 min 10 reps ***Perform daily stretching/flexibility exercises following cardio training*** 29
  30. 30. Training Record SheetWeek _______Day/Date Day/DateActivity: Workout Type: Record: Stretching Completed? Activity: Workout Type: Record: Stretching Completed?Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper____ Lower____ Lifting: Upper____ Lower____ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps(record times) 6 7 8 9 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 1 4 Set 1 1 4 Set 2 2 5 Set 2 2 5 Set 3 3 6 Set 3 3 6 Set 4 4 7 Set 4 4 7 Set 5 5 8 Set 5 5 8 Set 6 6 9 Set 6 6 9 Total 7 10 Total 7 10Day/Date Day/DateActivity: Workout Type: Record: Stretching Completed? Activity: Workout Type: Record: Stretching Completed?Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper____ Lower____ Lifting: Upper____ Lower____ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps(record times) 6 7 8 9 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 1 4 Set 1 1 4 Set 2 2 5 Set 2 2 5 Set 3 3 6 Set 3 3 6 Set 4 4 7 Set 4 4 7 Set 5 5 8 Set 5 5 8 Set 6 6 9 Set 6 6 9 Total 7 10 Total 7 10Day/Date Day/DateActivity: Workout Type: Record: Stretching Completed? Activity: Workout Type: Record: Stretching Completed?Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper____ Lower____ Lifting: Upper____ Lower____ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps(record times) 6 7 8 9 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 1 4 Set 1 1 4 Set 2 2 5 Set 2 2 5 Set 3 3 6 Set 3 3 6 Set 4 4 7 Set 4 4 7 Set 5 5 8 Set 5 5 8 Set 6 6 9 Set 6 6 9 Total 7 10 Total 7 10 30
  31. 31. Training Record SheetWeek __12__ ***SAMPLE*** Program. Individual distances, times, exercises, weights, and reps may vary.Day/Date Monday 4/30 Day/Date Tuesday 5/1Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? YesRun/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run LSD 5.75mi 44:55 Lifting: Upper_X__ Lower____ Swim CHI 1150yds 20:00 Lifting: Upper____ Lower_X__ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps(record times) 6 7 8 9 10 1 lat pull downs 140 12 (record times) 6 7 8 9 10 1 lunges 20 15 Calisthenics (record reps): Core Exercises 2 shoulder press 105 10 Calisthenics (record reps): Core Exercises 2 leg curl 60 15 Push-ups Sit-ups Pull-ups (list): 3 biceps curl 60 12 Push-ups Sit-ups Pull-ups (list): 3 back ext body 15 Set 1 1 bridge 4 bench press 200 8 Set 1 25 30 5 1 4 leg press 250 10 Set 2 2 1 leg ab press 5 upright row 80 12 Set 2 20 30 4 2 5 leg press 300 12 Set 3 3 hip rotations 6 dips body 15 Set 3 20 30 4 3 6 Set 4 4 quadruped 7 Set 4 20 30 4 4 7 Set 5 5 plank 8 Set 5 20 4 5 8 Set 6 6 superman 9 Set 6 6 9 Total 7 side plank 10 Total 105 120 21 7 10Day/Date Wednesday 5/2 Day/Date Thursday 5/3Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? YesRun/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run INT Lifting: Upper____ Lower____ Swim LSD 2100yds 52:30 Lifting: Upper____ Lower____ Intervals 1 1:41 2 1:41 3 1:42 4 1:40 5 1:40 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps(record times) 6 1:40 7 1:39 8 1:40 9 1:37 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 25 40 5 1 bridge 4 Set 1 25 30 5 1 bridge 4 Set 2 25 40 5 2 1 leg ab press 5 Set 2 25 40 5 2 1 leg ab press 5 Set 3 20 40 4 3 hip rotations 6 Set 3 25 30 5 3 hip rotations 6 Set 4 20 4 4 quadruped 7 Set 4 20 40 4 4 quadruped 7 Set 5 20 4 5 plank 8 Set 5 20 4 5 plank 8 Set 6 6 superman 9 Set 6 6 superman 9 Total 110 120 22 7 side plank 10 Total 115 140 23 7 side plank 10Day/Date Friday 5/4 Day/Date Saturday 5/5Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? YesRun/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper_X__ Lower____ Swim INT Lifting: Upper____ Lower_X__ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2:12 2 2:10 3 2:09 4 2:10 5 2:10 List Exercises: Weight Reps(record times) 6 7 8 9 10 1 lat pull downs 150 10 (record times) 6 2:09 7 2:09 8 2:08 9 2:07 10 1 lunges 20 15 Calisthenics (record reps): Core Exercises 2 shoulder press 105 11 Calisthenics (record reps): Core Exercises 2 leg curl 60 15 Push-ups Sit-ups Pull-ups (list): 3 biceps curl 60 12 Push-ups Sit-ups Pull-ups (list): 3 back ext body 15 Set 1 1 bridge 4 incline press 160 9 Set 1 78 92 10 1 4 squat 200 10 Set 2 2 1 leg ab press 5 seated row 180 10 Set 2 2 5 squat 225 15 Set 3 3 hip rotations 6 triceps ext 90 12 Set 3 3 6 Set 4 4 quadruped 7 Set 4 4 7 Set 5 5 plank 8 Set 5 5 8 Set 6 6 superman 9 Set 6 6 9 Total 7 side plank 10 Total 78 92 10 7 10 31
  32. 32. Business Card NSW/NSO MENTOR ENC (SEAL) Roger W. Roberts Ret.Email: rroberts@nsw-nsomentor.com Off: (816) 229-4617www.nrdstlspecwar.blogspot.com Fax: (816) 229-6126 Cell: (816) 507-1842

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