The document provides Roberts' full body workout schedule for January 2011, including workouts for chest/shoulders/triceps, back/biceps/forearms, legs, and abs over 3 days. It also includes nutrition guidelines emphasizing a balanced diet with carbohydrates, proteins, vitamins and minerals to fuel exercise. Sample swim and pool workouts are outlined to build endurance from zero to swimming 1650 yards continuously over 6 weeks.
This document provides summaries of several arm workout routines, including:
1) The multi-grip tri-set routine which uses different grips (pronated, neutral, supinated) for tricep and bicep exercises in tri-sets.
2) The multi-angle tri-set routine which varies the joint angle for each exercise in a tri-set.
3) Unilateral multi-grip bicep routines which perform different grips of bicep curls separately for each arm with no rest.
4) Gironda's 6x6 balanced arms routine which performs pairs of supersets for biceps and triceps, taking short rest periods.
Arman Sadeghi's Revolutionary Titanium workout has helped hundreds of people lose weight and achieve the body of their dreams. With a proven method of working out 25 minutes per day, you can have the body you've always wanted.
The secrets of awesome abs 4 weeks hard flat abs with the no brainer planvolix
This document provides information on a 4-week workout and diet plan to get "awesome abs". The workout involves 2 total-body weight training sessions per week focusing on compound exercises done for 3 sets of 10 reps each. It also includes interval training and sprint workouts. The diet plan aims to maximize muscle growth and fat loss through strategic meal timing and composition. Key exercises like angled reverse crunches and weighted exercise ball crunches target the lower abs. Following this plan, users can expect to lose up to 1% body fat per week and see visible results within 9 days.
This document provides a 6-step workout routine that targets the entire body through cardio and strength exercises. The routine includes high incline treadmill walking, elliptical training, biking, pushups, dumbbell exercises, ab work, and lower body exercises like lunges and squats. The workout is described as intense but effective for improving cardiovascular health and sculpting the arms, legs, glutes, and core. Proper form and pacing are emphasized to safely complete the full-body routine.
This document outlines a 60-minute walking boot camp workout that can be done 3 times per week. It consists of a warm-up, intervals of cardio exercises alternating with brisk walking, and 2 circuits of lower body strengthening exercises. The cardio section includes exercises like high knees, frankenstein walks, and shuffles. The strength section includes push-up pluses, wood-chopping squats, bear crawls, and more. Following the workout with a healthy diet can help achieve faster fat loss results.
Now is a fantastic time to shape up and shed
those pounds. In this booklet, you will find an affordable, achievable way to get in shape over the next four weeks without visiting the gym.
This document provides summaries of several arm workout routines, including:
1) The multi-grip tri-set routine which uses different grips (pronated, neutral, supinated) for tricep and bicep exercises in tri-sets.
2) The multi-angle tri-set routine which varies the joint angle for each exercise in a tri-set.
3) Unilateral multi-grip bicep routines which perform different grips of bicep curls separately for each arm with no rest.
4) Gironda's 6x6 balanced arms routine which performs pairs of supersets for biceps and triceps, taking short rest periods.
Arman Sadeghi's Revolutionary Titanium workout has helped hundreds of people lose weight and achieve the body of their dreams. With a proven method of working out 25 minutes per day, you can have the body you've always wanted.
The secrets of awesome abs 4 weeks hard flat abs with the no brainer planvolix
This document provides information on a 4-week workout and diet plan to get "awesome abs". The workout involves 2 total-body weight training sessions per week focusing on compound exercises done for 3 sets of 10 reps each. It also includes interval training and sprint workouts. The diet plan aims to maximize muscle growth and fat loss through strategic meal timing and composition. Key exercises like angled reverse crunches and weighted exercise ball crunches target the lower abs. Following this plan, users can expect to lose up to 1% body fat per week and see visible results within 9 days.
This document provides a 6-step workout routine that targets the entire body through cardio and strength exercises. The routine includes high incline treadmill walking, elliptical training, biking, pushups, dumbbell exercises, ab work, and lower body exercises like lunges and squats. The workout is described as intense but effective for improving cardiovascular health and sculpting the arms, legs, glutes, and core. Proper form and pacing are emphasized to safely complete the full-body routine.
This document outlines a 60-minute walking boot camp workout that can be done 3 times per week. It consists of a warm-up, intervals of cardio exercises alternating with brisk walking, and 2 circuits of lower body strengthening exercises. The cardio section includes exercises like high knees, frankenstein walks, and shuffles. The strength section includes push-up pluses, wood-chopping squats, bear crawls, and more. Following the workout with a healthy diet can help achieve faster fat loss results.
Now is a fantastic time to shape up and shed
those pounds. In this booklet, you will find an affordable, achievable way to get in shape over the next four weeks without visiting the gym.
The next time you plan on going through the drive through for some fast food (on your way to the gym) you may want to reconsider.
Check out the calorie content of popular meals at Burger King, Chipotle, Dominos, KFC, McDonald's and Taco Bell and see how much more work you'll need to put in at the gym to work it off!
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance. In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the “father of bodybuilding”, Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this eBook, you will discover the topics about learn the terminology used, discover how to setup your own workout plan, find out exactly what body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbohydrates are so important and so much more!
High converting offer in bodybuilding space for beginners up to super-advanced people.
Tony Huge is appeared in many Itunes Nr. 1 documentaries like enhanced or enhanced: the max.
Content links to our free offers are available as well as a free demo program. Lifetime cookie tracking to maximize your leads is implemented.
If you’ve always wanted to learn about how to build your body to
that “Grecian Ideal” envisioned by Eugen Sandow, there can be a lot
to learn. This book will guide you through some of the basics to get
you started. Of course, nothing will compare to actually getting to the
gym and lifting those weights, but you’ll need some information first.
That’s why we’re here. We want to reveal body building secrets
to YOU
Introducing Overall Health. Inside this eBook, you
will discover the topics about the basics on physical health, the
basics on eating right, the basics on exercise, the basics on mental
disorders, the basics on stress, the basics on mental health, the
basics on spiritual health, the basics on inner peace and the benefits
of maintaining overall health.
This document provides a 30-minute workout routine that can be done in a short amount of time. It includes exercises targeting the major muscle groups, beginning with lower body exercises like squats, lunges, and romanian deadlifts. Upper body exercises then follow, such as pushups, chest presses, rows, and shoulder presses. Core exercises like bicycle crunches are also included. The routine finishes with 10 minutes of high-intensity cardiovascular training by varying speed and resistance on a machine. This full-body workout is designed to be done in short sessions every other day for a quick and effective routine.
Body building is the process of developing muscle fibers through
various techniques. It is achieved through muscle conditioning, weight
training, increased caloric intake, and rest. Workouts are designed to
focus on certain muscle categories, and foods are consumed with the
intention to build the body’s metabolism and increase mass.
This section will focus on weight training for body builders.
Weight training develops both strength as well as the size of skeletal
muscles. It uses the force of gravity to oppose the force generated by
muscles through contraction. Weight training uses a variety of
specialized equipment designed to target specific muscle groups and
movements.
Some people refer to weight training as strength training. While
they are not exactly the same, they are both similar to each other.
Strength training focuses on increasing muscular strength and size.
Weight training is one type of strength training using weights as the
primary force to build muscle mass.
The basic principles of weight training are pretty much the same
as those of strength training. It involves a manipulation of the
numbers of reps, sets, tempo, exercise types, and weight moved to
cause desired increases in strength, endurance, size, or shape.
The specific combination of reps, sets, exercises, and weight
depends upon the desires of the body builder. Sets with fewer reps
can be performed with heavier weights but have a reduced impact on
endurance.
7 days 20 pounds transformation,
the best transformation ever documented
Go To Website For More : https://bit.ly/3ATAjHg
The document summarizes the services provided by Technisource, a large IT staffing and services firm in North America. It describes Technisource's technology solutions which include technology support, infrastructure management, embedded technology engineering, deployment services, and application management. It also outlines Technisource's technology recruiting and staffing services which include contract, contract-to-hire, and direct hire options.
The document provides market cues and analysis for various commodities in the evening session. It notes upcoming economic data releases from the Eurozone and US and then analyzes trends and support/resistance levels for gold, silver, crude oil, natural gas, and copper. Key levels mentioned include $1385 support for gold, $28 support and $29 resistance for silver, $89.10 resistance for crude oil, $4.20 support for natural gas, and $395 support and $400 resistance for copper.
Este documento presenta las tres principales energías renovables: energía hidroeléctrica, eólica y fotovoltaica. Brevemente describe la historia y aplicaciones actuales de cada una, incluyendo centrales hidroeléctricas, parques eólicos terrestres y marinos, y huertas solares con celdas fotovoltaicas.
This document provides descriptions of 10 popular 2D game characters: Sonic, Derpl, Mario, Pac-Man, Kirby, Link, Mega Man, Isaac, Alien Hominid, and Abe. It summarizes each character's abilities, goals, enemies, and notable game franchises. Sonic is a blue hedgehog who runs at super speed to defeat Dr. Eggman. Derpl is a dim-witted alien who pilots a walker that fires explosive holographic cats. Mario is a plumber who jumps on enemies and uses power-ups like fire flowers to rescue Princess Peach from Bowser.
The document provides information about upcoming church events and ways for parishioners to get involved. It includes a response card for visitors to provide their contact information and areas of interest. Parishioners can purchase memorial poinsettias and there will be Christmas services on December 24th and 25th. The church will also host a family Christmas event on December 11th and a youth Christmas party on December 18th. Electronic tithing will be available starting in January.
This document outlines Joshua Zitting's 8 week shred training plan, which is divided into 3 phases. Phase 1 focuses on building core strength over 3 weeks. Phase 2 incorporates intermittent fasting for 6 weeks, with a mix of higher and lower rep workouts. Phase 3 over the final 2 weeks uses drop sets for hypertrophy, with lower carb intake for most days. Each phase provides sample workouts, exercises, sets, reps, and rest periods. The plan aims to increase metabolism and fat loss while building muscle through progressively challenging strength and physique-focused routines.
"No Excuses" Workout Demonstation & Instructionsaltonbaird
The document provides instructions and tips for several strength training exercises, including the good morning, push-up, squat, lunge, and ab crunch. It emphasizes performing exercises slowly with good form and focusing on engaging the target muscles. It recommends 2-3 sets of 8-15 repetitions for most exercises, resting 30 seconds between sets. Proper warm-ups are also encouraged to prepare joints and muscles.
This document provides information on maintaining weight loss through various tips and healthy recipes. It discusses 8 tips for maintaining weight loss long term, such as being realistic with weight goals, prioritizing sleep, knowing triggers, using motivation from past successes, getting rid of old clothes that no longer fit, strength training, protecting healthy habits, and weekly weigh-ins. It also shares 12 healthy shrimp recipes that are low in calories and fat. The document emphasizes the importance of lifestyle changes rather than quick fixes to successfully maintain weight loss.
The document outlines an exercise program for lumbar stabilization rehabilitation. It provides 15 different exercises that involve contracting the transversus abdominis muscle to stabilize the spine. Each exercise lists instructions on positioning, muscle activation, and repetitions. The goal is to perform the full series of exercises while maintaining control of the lower back and pelvis.
The next time you plan on going through the drive through for some fast food (on your way to the gym) you may want to reconsider.
Check out the calorie content of popular meals at Burger King, Chipotle, Dominos, KFC, McDonald's and Taco Bell and see how much more work you'll need to put in at the gym to work it off!
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance. In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the “father of bodybuilding”, Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this eBook, you will discover the topics about learn the terminology used, discover how to setup your own workout plan, find out exactly what body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbohydrates are so important and so much more!
High converting offer in bodybuilding space for beginners up to super-advanced people.
Tony Huge is appeared in many Itunes Nr. 1 documentaries like enhanced or enhanced: the max.
Content links to our free offers are available as well as a free demo program. Lifetime cookie tracking to maximize your leads is implemented.
If you’ve always wanted to learn about how to build your body to
that “Grecian Ideal” envisioned by Eugen Sandow, there can be a lot
to learn. This book will guide you through some of the basics to get
you started. Of course, nothing will compare to actually getting to the
gym and lifting those weights, but you’ll need some information first.
That’s why we’re here. We want to reveal body building secrets
to YOU
Introducing Overall Health. Inside this eBook, you
will discover the topics about the basics on physical health, the
basics on eating right, the basics on exercise, the basics on mental
disorders, the basics on stress, the basics on mental health, the
basics on spiritual health, the basics on inner peace and the benefits
of maintaining overall health.
This document provides a 30-minute workout routine that can be done in a short amount of time. It includes exercises targeting the major muscle groups, beginning with lower body exercises like squats, lunges, and romanian deadlifts. Upper body exercises then follow, such as pushups, chest presses, rows, and shoulder presses. Core exercises like bicycle crunches are also included. The routine finishes with 10 minutes of high-intensity cardiovascular training by varying speed and resistance on a machine. This full-body workout is designed to be done in short sessions every other day for a quick and effective routine.
Body building is the process of developing muscle fibers through
various techniques. It is achieved through muscle conditioning, weight
training, increased caloric intake, and rest. Workouts are designed to
focus on certain muscle categories, and foods are consumed with the
intention to build the body’s metabolism and increase mass.
This section will focus on weight training for body builders.
Weight training develops both strength as well as the size of skeletal
muscles. It uses the force of gravity to oppose the force generated by
muscles through contraction. Weight training uses a variety of
specialized equipment designed to target specific muscle groups and
movements.
Some people refer to weight training as strength training. While
they are not exactly the same, they are both similar to each other.
Strength training focuses on increasing muscular strength and size.
Weight training is one type of strength training using weights as the
primary force to build muscle mass.
The basic principles of weight training are pretty much the same
as those of strength training. It involves a manipulation of the
numbers of reps, sets, tempo, exercise types, and weight moved to
cause desired increases in strength, endurance, size, or shape.
The specific combination of reps, sets, exercises, and weight
depends upon the desires of the body builder. Sets with fewer reps
can be performed with heavier weights but have a reduced impact on
endurance.
7 days 20 pounds transformation,
the best transformation ever documented
Go To Website For More : https://bit.ly/3ATAjHg
The document summarizes the services provided by Technisource, a large IT staffing and services firm in North America. It describes Technisource's technology solutions which include technology support, infrastructure management, embedded technology engineering, deployment services, and application management. It also outlines Technisource's technology recruiting and staffing services which include contract, contract-to-hire, and direct hire options.
The document provides market cues and analysis for various commodities in the evening session. It notes upcoming economic data releases from the Eurozone and US and then analyzes trends and support/resistance levels for gold, silver, crude oil, natural gas, and copper. Key levels mentioned include $1385 support for gold, $28 support and $29 resistance for silver, $89.10 resistance for crude oil, $4.20 support for natural gas, and $395 support and $400 resistance for copper.
Este documento presenta las tres principales energías renovables: energía hidroeléctrica, eólica y fotovoltaica. Brevemente describe la historia y aplicaciones actuales de cada una, incluyendo centrales hidroeléctricas, parques eólicos terrestres y marinos, y huertas solares con celdas fotovoltaicas.
This document provides descriptions of 10 popular 2D game characters: Sonic, Derpl, Mario, Pac-Man, Kirby, Link, Mega Man, Isaac, Alien Hominid, and Abe. It summarizes each character's abilities, goals, enemies, and notable game franchises. Sonic is a blue hedgehog who runs at super speed to defeat Dr. Eggman. Derpl is a dim-witted alien who pilots a walker that fires explosive holographic cats. Mario is a plumber who jumps on enemies and uses power-ups like fire flowers to rescue Princess Peach from Bowser.
The document provides information about upcoming church events and ways for parishioners to get involved. It includes a response card for visitors to provide their contact information and areas of interest. Parishioners can purchase memorial poinsettias and there will be Christmas services on December 24th and 25th. The church will also host a family Christmas event on December 11th and a youth Christmas party on December 18th. Electronic tithing will be available starting in January.
This document outlines Joshua Zitting's 8 week shred training plan, which is divided into 3 phases. Phase 1 focuses on building core strength over 3 weeks. Phase 2 incorporates intermittent fasting for 6 weeks, with a mix of higher and lower rep workouts. Phase 3 over the final 2 weeks uses drop sets for hypertrophy, with lower carb intake for most days. Each phase provides sample workouts, exercises, sets, reps, and rest periods. The plan aims to increase metabolism and fat loss while building muscle through progressively challenging strength and physique-focused routines.
"No Excuses" Workout Demonstation & Instructionsaltonbaird
The document provides instructions and tips for several strength training exercises, including the good morning, push-up, squat, lunge, and ab crunch. It emphasizes performing exercises slowly with good form and focusing on engaging the target muscles. It recommends 2-3 sets of 8-15 repetitions for most exercises, resting 30 seconds between sets. Proper warm-ups are also encouraged to prepare joints and muscles.
This document provides information on maintaining weight loss through various tips and healthy recipes. It discusses 8 tips for maintaining weight loss long term, such as being realistic with weight goals, prioritizing sleep, knowing triggers, using motivation from past successes, getting rid of old clothes that no longer fit, strength training, protecting healthy habits, and weekly weigh-ins. It also shares 12 healthy shrimp recipes that are low in calories and fat. The document emphasizes the importance of lifestyle changes rather than quick fixes to successfully maintain weight loss.
The document outlines an exercise program for lumbar stabilization rehabilitation. It provides 15 different exercises that involve contracting the transversus abdominis muscle to stabilize the spine. Each exercise lists instructions on positioning, muscle activation, and repetitions. The goal is to perform the full series of exercises while maintaining control of the lower back and pelvis.
Push-Pull Workout: Achieve Balanced Strength and MuscleAI AVENUE
Are you looking to enhance your fitness routine, achieve a well-rounded physique, and maximize muscle growth? Discover the power of the "Push-Pull Workout" strategy in this engaging SlideShare presentation.
In this presentation, we dive deep into the concept of the push-pull workout routine, a popular training approach among fitness enthusiasts and athletes. With a focus on balance and efficiency, the push-pull workout targets both major muscle groups and allows for effective recovery.
Key Highlights:
Understanding Push and Pull Movements: Learn the fundamental difference between push and pull exercises and why they matter in your fitness journey.
Benefits of Push-Pull Workouts: Explore the advantages of this versatile training method, including improved muscle symmetry, strength gains, and reduced risk of overtraining.
Sample Workouts: Get access to sample push-pull workout routines tailored for various fitness levels, from beginners to advanced athletes.
Nutrition and Recovery: Discover how proper nutrition and recovery strategies complement your push-pull training for optimal results.
Real Success Stories: Hear from individuals who have transformed their bodies and fitness levels using the push-pull workout approach.
Whether you're a fitness novice or an experienced gym-goer, this SlideShare presentation offers valuable insights, tips, and practical guidance to help you incorporate push-pull workouts into your fitness regimen. Unlock the potential for a balanced, strong, and sculpted physique with the push-pull workout method.
Join us on this fitness journey and take your strength training to the next level with the push-pull workout. Get started now!
How to make your own beginner weight lifting routineChris Kemp
The document provides instructions for creating a beginner weight lifting routine that involves full body workouts 3 times a week with 1 day of rest between sessions. It recommends 2-3 sets of 8-15 reps for each exercise, targeting each muscle group 3 times per week. Sample workouts A and B are outlined that alternate each week, focusing on one large and small muscle group exercise per session. Guidelines are provided for recovery, nutrition, hydration and making adjustments over time.
This document provides an orientation manual for Pursuit of Fitness Boot Camp. It introduces the program and its goals of producing maximum gains in fat loss and muscle growth in a short amount of time. The manual covers topics like exercise science principles, muscle groups, types of movements, body types, and symmetry. It aims to educate participants on exercise and nutrition fundamentals to help them achieve their fitness goals through the boot camp program. The program combines strength training and aerobic exercise in 30-60 minute sessions 2-3 times per day for maximum results.
This exercise program outlines rehabilitation exercises over 3 weeks following a lumbar discectomy surgery. The goals by 6 weeks include exercising 2-3 times per day, increasing walking, and lifting up to 10kg. The document provides detailed instructions for 20 different core-focused exercises involving positions like lying on the back or side, kneeling, and standing. Each exercise describes muscle activation and movements to help recovery while avoiding movements that could cause pain.
4 weeks to bikini abs - fitnessmotivationtv.comNha Huynh
This four-week workout and diet plan created by Jaclyn Sklaver aims to sculpt bikini-ready abs. The plan includes performing full-body workouts four days a week along with targeted ab and oblique exercises. It also recommends 30 minutes of steady-state cardio three to five days per week. The ab exercises focus on both rectus abdominis and transverse abdominis muscles as well as internal and external obliques. Example moves provided are ball pikes, hollow rocks, and body saws for the core and rotator angels, crossbridges, and landmine 180s for obliques. Following this routine along with the nutrition guidelines is promised to yield visible results within a month.
Lebert : The body-balance workout by Marc Lebertstakfitness
This document describes a bodyweight workout routine using the Lebert EQUALIZERTM. The 13-exercise circuit works the entire body with exercises like vertical rows, pushups, triceps dips, and single leg squats. It emphasizes compound movements that recruit multiple muscle groups for functional strength and athletic performance. The routine can be done daily for 20 minutes with little rest between exercises and finishes with stretches for hamstrings, hips, shoulders, and more.
This document provides workout plans for men that can be done at home or at the gym without equipment. It recommends starting with stretching exercises daily for flexibility. Upper body exercises include regular and knee pushups as well as assisted pushups. Lower body exercises include squats and lunge variations. Core exercises include regular, reverse, and double crunches. The conclusion emphasizes the importance of recovery, hydration, and consistency in following a simple workout plan to lose fat and improve body composition over time.
The document provides instructions for a 12-week workout program to increase vertical jump. It details exercises to do over weeks 1-3, 4-7, and 9-11, which include bodyweight exercises like lunges, squats, and burpees. Rest weeks with no activity are scheduled after weeks 3, 7, and 11. Stretching is recommended before each workout. Nutrition and rest guidelines are also included, emphasizing getting enough sleep, eating a healthy breakfast, and drinking water. The goal is to complete the full 12-week program with rest periods to maximize vertical jump gains.
The document provides instructions for a 6-week lumbar rehabilitation exercise program following back surgery. It includes over 20 different exercises targeting the lower back, core, and legs. Exercises should be done 2-3 times per day and include stretches, strengthening moves using balls, bands, and body weight as well as exercises done in standing, kneeling, and various positions on the floor or ball. The full range of motion and correct form are emphasized to protect the back during rehabilitation.
It's also the secret to a powerful body, as you're about to find out. In our never-ending mission to get you in the greatest shape of your life, we've grilled the world's top experts and combed our own archives to find 100 perfect fitness training tips—small gems that will make a huge difference in any man's life.
This document provides instructions and an overview for Week 2 of the ATHLEAN X-TREME workout program. It introduces "ATHLEAN Retro Rep Training", which doubles the workload on muscles by starting and finishing all reps from a position of constant tension. The first workout is a chest and triceps session featuring exercises like backwards alternating incline dumbbell bench presses and hover plyometric pushups. Instructions note that this phase utilizes split muscle group workouts but maintains the program's emphasis on functional, ground-based exercises done with high intensity.
I’ll show you how to lose your belly fat, gain muscle, and get defined abs. When you subscribe you’ll get free home workouts, bodybuilding workouts, ab workouts, and more. I’ll also show you exactly what to eat to get ripped…and show you fitness “tricks” you can use to get results faster.six pack shortcuts
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Back pain is very common, affecting 8 out of 10 adults at some point. It is the second most common cause of missed work and a leading cause of disability. Many structures in the back can cause pain, including nerves, muscles, bones, ligaments and joints.
The document then provides a series of stretching and strengthening exercises to help relieve back pain, including flexibility exercises like hamstring stretches, and core strengthening moves like bridging variations. Instructions are given for how to perform each exercise safely and effectively.
The document provides strength training exercises for women's basketball players to improve explosive power, vertical leap, and lower and upper body strength. It describes exercises like power cleans, front squats, dumbbell shoulder squats, sternum lateral pull downs, Jacob's jumps, and wide stance Romanian deadlifts. These exercises target muscles used in basketball skills like rebounding, shooting, and changing directions. Recommended sets, reps, and rest periods are also provided.
30 minute shoulder sculpting workout
Burpee/Jump Rope Challenge
30 Minute Fat Burning circuit workout
30 Minute back busting workout
Full Body workout Bench press
Whole body toning workout
Legs/calves Move quickly through each exercise with minimal rest. Chest-shoulders-triceps. Back-biceps. Legs/butt/calves. Beginner full body workout Do 3 times a week. 40 min Beginner treadmill workout. 20 min treadmill workout. Treadmill hill workout with leg work. 30 day burpee challenge Bend over and squat down. 30 day beginners push up challenge. 19 30 day push up challenge. 30 day plank challenge. 30 day squat challenge. 30 day ab challenge
5. DAY ONE
Chest, 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. PYRAMID PUSH-UPS
Example: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Alternate 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. 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. DAY TWO
Back, 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. 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. 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. DAY THREE
PLYOMETRICS
Legs
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. 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. Abdominals
(Increase each set by 5 reps as you get stronger)
SUPER SETS
Do 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. 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. 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. NUTRITION
Whether it's playing football, swimming or jogging, athletes need to eat a nutritious, balanced
diet 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 as
well as essential protein, vitamins and minerals. This means a diet containing 55-60 percent of
calories from carbohydrates (10 to 15 percent from sugars and the rest from starches), no more
than 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, lean
meats, and low fat dairy products. The base of the diet should come from carbohydrates in the
form of starches and sugars. Fluids, especially water, are also important to the winning
combination. 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 of
carbohydrate used directly by muscles for energy. Whether carbohydrates are in the form of
starches (in vegetables and grains), sucrose (table sugar), fructose (found in fruits and juices) or
lactose (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 the
liver 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 the
activity usually isn't needed. But for some athletes, eating or drinking carbohydrates during
exercise helps maintain their blood glucose and energy levels.
Most athletes need not be concerned with "carbohydrate loading," the special technique of
eating a lot of carbohydrates for several days before an endurance event. Instead, focus on getting enough
carbohydrates 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. Athletes DO NOT need extra protein or protein supplements to build
muscles?
Muscles develop from training and exercise. A certain amount of protein is needed to help
build the muscles but a nutritious, balanced diet that includes two or three servings from the
meat/bean/egg group (6-7 ounces total) and two to three servings of dairy daily will supply all of
the 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 for
energy 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. This
provides plenty of energy to grow and exercise. Here are a few tips about eating before, during
and after exercise.
Before
· Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods are
broken down quickly and provide glucose to the muscles.
· The timing of this meal depends on athletes' preference for eating before exercise, but
researchers have found that eating something from 1 to 4 hours before exercise helps keep
plenty 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 and
lead to dehydration. It is important to drink plenty of water, at least a half a cup of water
every 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amount
of 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 over
90 minutes and is hard and continuous. When this happens, drinking a sports drink or other
beverage with some sugar in it will fuel and water to the muscles being exercised.
.
17
18. After
If 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 glycogen
stores if they are low after exercising. No matter the intensity of the exercise, it's important to drink
plenty 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, a
pinch 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 PST
Drink Plenty of water throughout the day of the PST. Bring snacks with you to the PST. Eat something
up to an hour before the PST.
Snacks ideas to have with you. Power Bars, Granola Bars, cheese, fruit or vegetables.
18
19. SWIM WORKOUT
ZERO to 1650 in Six Weeks
(A swimmer's 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 swim
a mile without stopping for breath. It requires three times per week and the
willingness 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 new
demands, so does our ability to absorb oxygen. If we methodically increase our
need, our body kindly responds. The amount of discomfort should be small, but it
is necessary to pant a bit at the end of each effort and only partially recover before
beginning another. The number of breaths taken before continuing I guarantee will
not seem enough. I also promise you'll be surprised that you are able to continue
much more easily than you imagined. The feeling of not having adequate rest is
necessary to improve.
A COUPLE HINTS: If you think you really don't have enough air just to get to the
end of the pool, let your legs drag; the quads, being so big, take a disproportionate
amount of oxygen. Any muscle will, of course, use more when in use th an when
relaxed, so if you don't need to use the muscle, don't - for example, when you are
recovering 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. They
come later or not at all if your intention is just to enjoy the water, to relax, or to
get 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 yards
WEEK two:
200 yards...rest for 12 breaths
100 yards...rest for 10 breaths...repeat 3 times
50 yards...rest for 6 breaths...repeat 3 times
25 yards...rest for 4 breaths...repeat 3 times
total: 900 yards
19
20. WEEK three:
400 yards...rest for 12 breaths
100 yards...rest for 8 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 5 times
25 yards...rest for 4 breaths...repeat 5 times
total: 1250 yards
WEEK four:
600 yards...rest for 10 breaths
300 yards...rest for 8 breaths
100 yards...rest for 6 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
total: 1500 yards
WEEK five:
1000 yards...rest for 8 breaths
100 yards...rest for 4 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
total: 1600 yards
WEEK six (days 1 and 2):
1200 yards...rest for 6 breaths
200 yards...rest for 4 breaths
100 yards...rest for 4 breaths
50 yards...rest for 4 breaths...repeat twice
(day 3)
1650 yards straight
total: 1650 yards!
A FEW WORDS ABOUT TECHNIQUE: It is said by many that technique is
everything, yet I've said very little here about it. I've noticed that most of the big
problems of a beginner disappear on their own by the time they can swim a
straight mile. Holding the head too high - the most common problem - is difficult;
as you become more comfortable, gravity kindly assists you and it goes down
without attention. A stable h ead invariably transfers to a narrower kick and that
second most common problem disappears on its own. But is technique really
everything after the first six weeks? Yes. Technique means nothing more than
making the stroke simpler, using less energy, so tha t your effort is channeled
directly into propelling you forward.
20
21. POOL SWIM WORKOUT
WARM UP
3 X 100 YDS
30 SECOND REST IN BETWEEN EACH 100
SWITCH SIDES FOR EACH 100
SLOW AND EASY
WORKOUT
20 X 25 YDS WITHIN 30 SECONDS
30 SECOND REST IN BETWEEN EACH 25 YARD LENGTH
2 X 300 YDS
UNDER 6:30 PER 300 YDS
1 MINUTE REST BETWEEN EACH 300 YD SWIM
FOCUS ON STROKE COUNT PER LEGNTH AND TECHNIQUE
3 X 500 YDS
UNDER 9:00 FREE STYLE - 12:00 SIDE STROKE
I MINUTE REST BETWEEN EACH 500 YD SWIM
COOL DOWN
400 YARDS
SLOW AND EASY
TOTAL YARDS : 3000
USE EITHER THE SIDE STROKE OR FREE STYLE FOR THE ENTIRE WORKOUT
21
22. SPECWAR PT
JUMPING JACKS 50 4 COUNT
HAMSTING STRETCHES 1 MINUTE
SITTING “ “ 1 MINUTE
FOOT ROTATION 20 EACH WAY, EACH FOOT
BACK STRETCHES 1 MINUTE
KNEE TO CHEST 1 MINUTE
LOWER BACK STRETCHES 1 MINUTE
TRUNK SIDE STRETCHES 10
CHERRY PICKERS 10
PUSHUPS 35
UP, BACK AND OVER 10
PUSHUPS 35
PRESS, PRESS FLING 15
PUSHUPS 35
HI JACK, HI JILL 10
TRICEP PUSHUPS 20
UP, BACK AND OVER 10
TRICEP PUSHUPS 20
SWIMMER STRETCH 10
TRICEP PUSHUPS 20
HI JACK, HI JILL 10
DIVE BOMBER PUSHUPS 20
PRESS, PRESS FLING 10
DIVE BOMBER PUSHUPS 20
4 COUNT WINDMILLS 10
DIVE BOMBER PUSHUPS 20
2 COUNT WINDMILLS 25
SITUPS 125
TRUNK ROTATION 10 EACH WAY
FLUTTER KICKS 100 4 COUNT
SCISSORS 100 4 COUNT
TRUNK BENDING FORE AND AFT 10
SITTING KNEE BENDERS 25 4 COUNT
SITTING FLUTTER KICKS 30 4 COUNT
TRUNK ROTATION 10
CRUNCHES, LEFT, RIGHT, CENTER 100 EACH WAY
NECK ROTATION 10 EACH WAY
STOMACH STRETCHES 1 MINUTE
HAND AND TOE SIT UPS 30
TRUNK BENDING FORE AND AFT 10
22
23. 8 COUNT BODY BUILDERS 40
UP BACK AND OVER 15
SQUAT THRUST 40
BUTTERFLIES STRETCHES 2 MINUTES
SITTING HAMSTRING STRETCHES 2 MINUTES
JUMPING JACKS 50 2 COUNT
PULL-UPS 3 SETS OF 15
1 MINUTE REST BETWEEN SETS
DIPS 5 SETS OF 20
JUMPING JACKS 40
FINISH
4-6 MILE RUN
23
24. US NAVAL SPECIAL WARFARE/ NAVY SPECIAL OPERATIONS
Physical Training Guide
RUNNING & SWIMMING
Run Swim
HIGH: <9:44 <9:17
MED: 9:44-10:38 9:17-10:35
LOW: >10:38 >10:35
LSD = Long Slow Distance (a.k.a. “Steady State”). The intensity of LSD work is low to moderate. The
pace should feel relatively easy and relaxed. These workouts build endurance and provide relative
recovery between more intense sessions. You should be able to talk comfortably in short
sentences/phrases while training. If you gasp and wheeze between every syllable, slow down. If you can
speak long sentences without struggling for air, pick up the pace. A practical goal for a BUD/S candidate
is 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 involve
moving for 15-20 minutes without stopping, at a pace approximately 90-95% of the maximal pace you
could hold for that duration. The workout should be very demanding but not totally exhausting. Some
will be able to recover more quickly than others, so there is no set time period, but a reasonable recovery
period is approximately half of the work time. During this time, keep moving at a low intensity (slow
jog, brisk walk, or paddle). Do not stop moving completely.
INT = Interval (alternate short, intense work intervals with periods of recovery). The format consists of
running ¼-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 ½ times the
amount of time it takes to perform the work interval (1:2-2.5 work:recovery ratio). Your intensity or
pace should be slightly faster than the pace of your most recent 1.5-mile run or 500-yard swim. For
example, if you recently completed a 1.5-mile run in 10:30, the base pace per ¼ mile was 1:45. The
interval training pace for ¼-mile repeats should be roughly 4 seconds faster than the base pace. Using
this example you would attempt to run each ¼-mile repeat in an average time of approximately 1:41. For
swimming, your interval pace should be roughly 2 seconds faster than your base pace per 100 yards for a
timed 500-yard swim. For example, if you completed a 500-yard swim in 10:30, the average pace per
100 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 guidelines
for recovery in Table 1 are broad, to allow individuals to utilize the recovery period that will help
optimize performance. Allow enough recovery time to maintain the proper work intensity, without
taking excessive time or wasting time. To promote faster/more complete recovery, it is desirable to utilize
a certain amount of active recovery, such as walking briskly or jogging slowly for part of the time
between ¼- mile running intervals.
24
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 3:32-4:40
9:30-10:00 1:31-1:36 3:02-4:00 9:30-10:00 1:52-1:58 3:44-4:55
10:00-10:30 1:36-1:41 3:12-4:13 10:00-10:30 1:58-2:04 3:56-5:10
10:30-11:00 1:41-1:46 3:22-4:25 10:30-11:00 2:04-2:10 4:08-5:25
11:00-11:30 1:46-1:51 3:32-4:38 11:00-11:30 2:10-2:16 4:20-5:40
11:30-12:00 1:51-1:56 3:42-4:50 11:30-12:00 2:16-2:22 4:32-5:55
12:00-12:30 1:56-2:01 3:52-5:03 12:00-12:30 2:22-2:28 4:44-6:10
12:30-13:00 2:01-2:06 4:02-5:15 12:30-13:00 2:28-2:34 4:56-6:25
13:00-13:30 2:06-2:11 4:12-5:28 13:00-13:30 2:34-2:40 5:08-6:40
13:30-14:00 2:11-2:16 4:22-5:40 13:30-14:00 2:40-2:46 5:20-6:55
14:00-14:30 2:16-2:21 4:32-5:53 14:00-14:30 2:46-2:52 5:32-7:10
14:30-15:00 2:21-2:26 4:42-6:05 14:30-15:00 2:52-2:58 5:44-7:25
15:00-15:30 2:26-2:31 4:52-6:18 15:00-15:30 2:58-3:04 5:56-7:40
15:30-16:00 2:31-2:36 5:02-6:30 15:30-16:00 3:04-3:10 6:08-7:55
Warm-Up & Cool-Down
Every workout should begin with a warm-up and end with a cool-down. Warm-ups and cool-downs are
necessary to allow you to get the most benefit from your training and reduce the risk of injury. Before
vigorous exercise, the body requires time to make physiological adjustments such as elevating
metabolism, mobilizing energy sources, making circulatory adjustments to the active muscles, and
beginning sweat output for thermoregulation. Following exercise, continued low-intensity activity will
allow the body’s elevated systems to gradually return to baseline values and facilitate the removal of
accumulated waste products. In general, the more intense the training session, the longer the warm-up
and cool-down periods should be. Warm-ups for LSD sessions may involve 5-10 minutes of easy
jogging or paddling while gradually building the intensity to a comfortable level for beginning the
workout. As the workout begins, you may continue to build intensity so that you comfortably finish the
workout at a faster pace than you started. For CHI and INT workouts, you should warm up for 10-15
minutes or more. Gradually build intensity from an easy jog or paddle for several minutes, eventually
adding 4-5 high-intensity bursts lasting from 15 to 30 seconds. The warm-up should elevate your heart
rate substantially, increase your breathing rate, and activate a sweat response. As you begin your
workout, pace yourself to finish faster than you started (referred to as “negative splitting” in racing
jargon). A proper cool-down following LSD workouts may involve 2-3 minutes of easy jogging or
paddling followed by 2-3 minutes of brisk walking. Time periods for CHI or INT cool-downs should be
extended until you are breathing easily and your heart rate is close to its normal resting value. It is
recommended you perform stretching exercises near the end of the cool-down period, before tissue
temperatures return to resting values.
25
26. General Workout Schedule
Table 2 provides a generic workout schedule as an example of how the various workouts used to prepare
for 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 and
establish a yardstick for future improvement. A general progression to increase workload over 13 weeks
would be to increase LSD workout distance by a standard weekly increment. For example, begin with a
3-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 may
involve starting with 4 intervals (¼-mile running or 100-yard swimming) during the first week and
adding an additional interval every second week until 10 intervals can be completed in your prescribed
time. This basic model can be modified slightly depending on whether you begin with a low or a high
level 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 several
weeks.
26
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 10
Individuals beginning specific preparation with a higher level of fitness may choose to begin with a
higher 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 by
performing longer sessions and/or increasing the number of sessions per week (see Table 4 for an
example). 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 mountain
biking at a comfortable but steady pace to improve physical and mental endurance. However, be sure to
ramp up the total workload slowly and gradually as your fitness improves. Don’t attempt a workload that
will lead to overtraining or cause burnout. Do not perform CHI or INT sessions beyond one per week for
running and swimming.
27
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 yards
Candidates who don’t possess balanced fitness (are clearly slower in either running or swimming) should
devote a greater percentage of their training time to improve the slower activity. SEAL candidates with a
swim time slower than 10:35 or a run time slower than 10:38 (considered a “Low” PST ranking), while
the other activity is “Med” or “High”, should focus more attention on the slower event. Table 5 is an
example of a generic schedule weighted toward improving a slower swimmer. A strong swimmer with
limited 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 INT
How Long Does The Program Last?
It is recommended the program be performed a minimum of 13 weeks, but it can be extended
indefinitely. Table 7 summarizes the information already provided in this document regarding
scheduling of cardio and strength activities and distance targets for running and swimming over a 26
week 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 these
workouts. The amount of LSD work you perform can slowly and gradually be increased as long as
training continues. However, beyond 9-10 miles of running per week and 3500-4000 yards of swimming
per week, the improvements in fitness become proportionately smaller relative to the time invested. If
you perform large amounts of LSD work, be sure to keep the pace relatively easy and relaxed.
28
29. Table 7: 26 Week Combined Run/Swim Schedule
Monday Tuesday Wednesday Thursday Friday Saturday
Week 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 INT
10 5.25 miles 19 min 8 reps 1900 yds 19 min 8 reps
Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT
11 5.5 miles 20 min 9 reps 2000 yds 20 min 9 reps
Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT
12 5.75 miles 20 min 9 reps 2100 yds 20 min 9 reps
Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT
13 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 INT
14 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 INT
15 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 INT
16 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 INT
17 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 INT
18 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 INT
19 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 INT
20 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 INT
21 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 INT
22 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 INT
23 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 INT
24 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 INT
25 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 INT
26 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. Training Record Sheet
Week _______
Day/Date Day/Date
Activity: 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
Day/Date Day/Date
Activity: 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
Day/Date Day/Date
Activity: 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. Training Record Sheet
Week __12__ ***SAMPLE*** Program. Individual distances, times, exercises, weights, and
reps may vary.
Day/Date Monday 4/30 Day/Date Tuesday 5/1
Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes
Run/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 10
Day/Date Wednesday 5/2 Day/Date Thursday 5/3
Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes
Run/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 10
Day/Date Friday 5/4 Day/Date Saturday 5/5
Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes
Run/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. Business Card
NSW/NSO MENTOR
ENC (SEAL) Roger W. Roberts Ret.
Email: rroberts@nsw-nsomentor.com Off: (816) 229-4617
www.nrdstlspecwar.blogspot.com Fax: (816) 229-6126
Cell: (816) 507-1842