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Thursday, September 2, 2010

Do You Have What It Takes To Be A Navy SEAL?

This program is about a nine week long program. During this program, you should notice that your endurance will sore to heights never imagined. However, like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.

First 9 Weeks:

Week 1:
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 Pushups Mon/Wed/Fri
Situps: 4 sets of 20 Situps Mon/Wed/Fri
Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week



Week 2:

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 Pushups Mon/Wed/Fri
Situps: 5 sets of 20 Situps Mon/Wed/Fri
Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week


Week 3:

Running: No Running
Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
Situps: 5 sets of 25 Situps Mon/Wed/Fri
Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week


Week 4:

Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
Situps: 5 sets of 25 Situps Mon/Wed/Fri
Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week


Weeks 5-6:

Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 Pushups Mon/Wed/Fri
Situps: 6 sets of 25 Situps Mon/Wed/Fri
Pullups: 2 sets of 8 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week


Weeks 7-8:

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 30 Situps Mon/Wed/Fri
Pullups: 2 sets of 10 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week


Week 9:

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 30 Situps Mon/Wed/Fri
Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

By: Brent Vlcek

23 comments:

  1. i have tried a program like this before and it really does build your endurance.

    I also like your header picture i wish my room looked like that.

    i have a blog on computers if you want to check it out in my profile..

    thanks mike

    ReplyDelete
  2. http://mesotheliomalawyershq.blogspot.com/

    ReplyDelete
  3. Epic workout program ;o

    grenadefreeworld.blogspot.com

    ReplyDelete
  4. lovely

    http://where-do-you-want-to-go-todayy.blogspot.com/

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  5. No, I most definitely do not have what it takes to be a Navy SEAL.

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  6. when I finish this I'll be a muscle girl euck >.<!

    ReplyDelete
  7. Looks like something I need to try!
    Roll on monday!

    ReplyDelete