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VIDEOS-WORKOUTS-FORUMS-ONLINESTORE

TheNavySEALWeightTrainingWorkoutTextcopyright©2013StewartSmithLibraryofCongressCataloging-in-PublicationDataisavailableuponrequest.ISBN:978-1-57826-476-6

eBookISBN:978-1-57826477-3

Allrightsreserved.Nopartofthisbookmaybereproduced,storedinaretrievalsystem,ortransmitted,inanyformorbyanymeans,electronicorotherwise,withoutwrittenpermissionfromthepublisher.

CoverandinteriordesignbyNickMacagnone.PhotographybyPeterFieldPeck.

Disclaimer

Whatyouareabouttoundertakeisanadvancedfitnessprogram.Injuriesmayoccurinanyworkoutprogram,aswiththisspecificprogram,writtenbyStewSmith.Thisrecommendedprogramhasworkedformanyothers.Itmaynotberightforyou.Itisrecommendedthatyouconsultaphysicianbeforeundertakinganynewfitnessregimen.TheworkoutsandinformationinthisbookdonotrepresentanyimplicitorexplicitendorsementbytheUnitedStatesNavySEALsorUnitedStatesmilitaryofanycommercialorprivateproductsorservicespresentedhere.

v3.1

CONTENTS

CoverTitlePageCopyright

IntroductionAboutPeriodizationTrainingWarm-UpAbdominalExercisesBackExercisesUpperBodyExercisesLight-WeightShoulderExercisesLowerBodyExercisesFullBodyExercisesFoamRoller/MyofascialRelease(MFR)ExercisesTheWorkouts

Workout#1:Weight/PTCardioMix(Weeks1–6)Workout#2:AddingMoreWeights/LessRunning(Weeks7–12)Workout #3: Hardcore Mix of Weights, Calisthenics, andCardioOptions(Weeks13–18)

SubstitutionWorkoutsWeightGainTipsHowtoBecomeaNavySEALBuildingMentalToughnessPSTClinic:TheNavySEALEntranceExamClosingRemarksAbouttheAuthor

OtherBooksbyThisAuthor

INTRODUCTION

Theworkoutsinthisbookaredesignedaspartofaweightliftingmaintenanceplantobeusedfor3–4monthsoftheyear.Beforeyou

beginthisworkoutplan,Irecommendyoustartwithachallengingspring/summerroutineofhigh-repcalisthenicsandmanymilesofswimmingandrunning,allofwhichcanbefoundintheoriginalCompleteGuidetoNavySEALFitness.Duringyourtransitionfromthespring/summerplan,youshouldslowlyintegrateweighttrainingintoyourtrainingplanandslowlydecreasecalisthenicsandimpactaerobicactivity.Thishelpsyourmusclestorebuild,allowsyourjointstorecover,andreducespainsfromhighmileageandhighrepetitioncalisthenics.Thisprogramallowsyoutomaintaingrowthandstrengthgainswhileavoidingover-trainingtothepointofnegativeresults.Italsoworkstohelpavoidarangeofothercommonissuesoftenseeninyear-roundhighrepetitionandhighrunningmileageroutines.Theprogramisdesignedforthosewhohaveasolidfoundationoftrainingundertheirbeltsandarelookingfornewideastoaddtoorreplaceelementsoftheirexistingprograms.Theprogramsinthismanualaredifficult,andrequiresometimeinvestmenttocompleteeffectively.Exercisesinvolvingweights,running,biking,orswimming,aswellasmoderaterepetitionsofcalisthenicsareallincorporatedinsuchawaythatrecoveryispossibleandprogressisoptimal.TheseworkoutsaredevelopedandtesteddailybythefreetraininggroupsofHeroesofTomorrowthatIholdinMaryland.Theyaredifficultbutdoable,andareeasytoscalebackifyouhaveissueswiththeintensityortimeinvestment.Forexample:whenrunsareprescribedandyourkneesarenotuptoit,skiptherunsandreplacethemwithsomeformofnon-impactaerobicexerciselikebiking,swimming,rowing,orellipticalglidingtofinishoffthefatburningstageofyourworkouts.Formoreinformationaboutmybackgroundortocontactmewithquestions/concernsaboutyourtraining,pleasevisitwww.stewsmith.com.And,ifyouareeverintheAnnapolis,MDarea,pleasejoinoneoftheworkoutsforournonprofitprogram—HeroesofTomorrow.org.

Enjoytheworkoutsandtheotherinformationinthisfitnessmanual.—StewSmith

ABOUTPERIODIZATIONTRAINING

AsthetrainingforSpecialOpsprogramsisgruelingandintensive,overuseinjuriestendtooccurifaconstantexerciseroutineisrepeatedfortoolong.Whetheryourroutineconsistsofhighmileagerunning,heavyweightlifting,orhighrepetitioncalisthenics(oranythingelseforthatmatter),ifyoudonotchangeyourroutinefrequently,youruntheriskofinjuringyourself.Frequency,intensity,andtimespentdoingworkoutscanplayanequalpartinbothproperlytrainingyouaswellasover-trainingyou.Ihavebeenusingthisprogram’sexerciseplansfornearly20years,andithasenabledmetoavoidseriousinjuryfromtrainingandkeepsmeinaconditionwhereIcantrainwiththeyoungergeneration,thoseintheirteensandearlytwenties.Iusethesunasmyindicatoroftougherworkoutsseasons.Ifthedays

arelonger(likeinthespringandsummer)thenmyworkoutsarelonger.Thismethodofperiodizationenablesmetoretaingainsmadeinhardworkoutseasonsintotheshorterdays/shorterworkouts.Duringthefall/wintermonths,Itendtoslowlytaperoffabitfromrunningandfindmorenon-impactcardio.Ialsoaddweighttomycalisthenicsprogram—someheavy,somemoderate.Forinstance,inmy“runningsolsticeplan”theworkoutcyclewillbell

curvetoitsmaximumduringthelongestdayoftheyear(June20)andwilldecreaseslowlyuntiltheshortestdayoftheyear(December20).WhentheNewYeararrivesandeachdayisgettinglonger,sothendotheworkoutsuntiltheypeakinJune.Andthecyclecontinues.

Asyoucansee,theeasierpartsoftheworkoutaredoneinthemiddleofwinterandthetoughestpartsaredoneinthesummer.Winterworkoutsdonotmeanyoudonothing—theyarejustlessstrenuousintermsoftimeinvolvement,runningmileage,andrepetition.TheNavySEALWeightTrainingWorkoutisacombinationofthethirdandfourthquarters(seethispage),asitmixescalisthenicsandmorefull-bodyweightexercises,alongwithagreateruseofnon-impactcardiooptions.Itwilleventuallybuildbackuptorunninggreaterdistancesandgettingreadyforlongermileage,asisrequiredforSEALtypetraining.

FirstQuarter:Calisthenics/CardioWorkouts:Thegoalofthiscycleisto build a foundation of moderate to high reps of calisthenics andbodyweightexercisestoimprovefitnesstestingscores,aswellastoburnoffsomeofthebulkyoucreatedduringthewinterweightliftingcycle.Progressingtherunningeachweekiscriticaltothiscycleandwillhelppreventoveruserunninginjurieswhenstartingbackupagain.Asampleof this process is the original Complete Guide to Navy SEAL FitnessBeginner/IntermediatePhases.

Second Quarter: Calisthenics/Cardio Workout (more advanced):This phase takes the last cycle and builds upon it further with moremaximumeffort(highrep/highmileage)cardioworkouts.Typically,atthe end of this cycle you will reach a peak in cardiovascular andbodyweightperformance.Atthispoint,youwillbereadyforachange.A

sample is theTwelveWeeks toBUDSWorkoutof theoriginalCompleteGuide to Navy SEAL Fitness. Typically, we see our best PST results inAugust/September of the year just before we start to add weighttraining.

Note:Thisbookisbasedonthefollowingthirdandfourthquartersoffitness:

ThirdQuarter: SomeCalisthenics/SomeWeights/CardioWorkouts:This quarter marks your beginning to change your routine a bit.Decreaserepsofcalisthenics,butaddweights incrementallyeachweekto build up your strength. Cardio options grow by adding more non-impactcardiotoyourrunningroutineasyoutaperabittopreparefortheweightcycle.

Fourth Quarter: Nearly 100 percent Weights/Less Running/MoreNon-ImpactCardio:Asaformerfootballplayerandpowerlifter,Ihavealwaysenjoyedthiscycleandfoundthatwithin4–8weeks,Iwasbacktomyoldmaxweight(1repmax)inseveralexercises,includingbenchpress,powerclean,anddeadlifts.However,wewillnotbefocusingonone repmaxworkouts, as it will bemost beneficial to gomoderatelyheavy and keep the reps at the 5–10 range. Usually weight gain willaccompanythiscycleandtypicalresultsare10–15pounds,especiallyifyouliketowatchfootballandeat!Thelegswillfeelgoodonoccasionalrunsafterafewweeksoftaperingdowntomorenon-impactcardio.WhenyoupushyourfitnesstoextremesthewayIhavethroughoutmyteens,20s,30s,andnow40s,youneedtocreateabreakfromalltheelementsofyouryearlyroutine.Periodizationandactivepursuitofrecoveryisrequiredtoachievethat.Youmayhavetoadjustthepointinyouryearwhenyouplacetheweights;awinterweightphasemaynotberightforyou.Forinstance,youcouldbeacross-countryrunnerandcompeteinthefallandwinter.Youdonotwanttobeliftingduringyourseason,soitisrecommendedthatyoushifteverythingafewmonthstotherightanddoitintheoff-season.ThesamegoesforifyouareplanningongoingtoBootCampduringthespring.YouwanttobeatyourbestinthePT/runandswimworkouts,sopeakingbyspringinthesePSTeventsisagoodwaytogotoBootCamp;atwhichpointyouwouldbeusingBootCampasyourtaper.Thisisonlyonemodelofa

wouldbeusingBootCampasyourtaper.Thisisonlyonemodelofaperiodizedprogram,notthemodel,soadjusttofityourgoalsasnecessary.Remember:fitnessisajourney,notadestination.Keepchangingandgrowing!WhenIwasintheSEALteams,weactuallyusedthistypeofprogram,

aswinterdivingwasalwaystoughwithoutextrabulk.Webulkedupoverthewinterinordertohandlethecolderwatertemperatures.Thisstyleoftrainingdoeshaveaveryusefulpurposetacticallyaswellasphysiologically.

GettingStartedThewarm-upplaninthenextchapterwillassistyouingettingstartedwithyourworkoutsandPSTssafely.Repeatthesedynamicexercisesattheendofaworkouttohelpwithpost-exercisesorenessaswell.

GettheBloodFlowingWarmupthebodywithashortrun,bike,swim,orjumpropetogettheheartpumpingandbloodflowingthroughthemuscles.Neverdotheseexercises/stretchescold.

DynamicStretchingAquickandeasy-to-followdynamicstretchingroutinewilldemonstratethewaytowarmupandprepareforworkoutsandraceday.Priortoworkingout,take3–4minutesandgetwarmedupwiththelegmovementsinthenextchapter.

JumpingRopewithCrossRopeCablesAddingropejumpingtothisworkoutplaniseasytodobutmuchmorechallengingwiththejumpcablesmadebyCrossRope.Ifyouarenotafanofregularjumproping,youmayfindjumpropingwitha4–5poundcablemorefunandabetterworkoutandwarm-updrill.

LightThighStretch

WARM-UP

WeighttrainingexercisesbuildmuscleandincreasejointandtendonstrengthneededforanySpecialOpsTrainingandanycontactsport.Neverbeginliftingweightsifyouhavenotproperlywarmedup.Inskippingthewarm-up,youcouldpotentiallytearand/orstrainthemusclesyouaretryingtodevelop.

Findingwhatworksbestforyouasawarm-uproutinewillhelpyoutoachieve the best results possible. It is critical to your success in bothfitness testingaswell asSEAL training thatyou learnproperlyhow toincreaseyourflexibility;thisshouldbeyourfirstgoalbeforestartinganyfitness/athletic activity. Increased flexibility has been proven to aid inbloodcirculation,preventionof injuries, increased speed,and rangeofmotion.The followingdynamic stretch routine is aquickandeffectivewaytoproducetheseresults.Followthisprogramofexercises/lightstretchesbeforeandafteryour

workout.Performthesestretchesordothesemovementsforatleast20–30secondseach(unlessotherwisenoted).

DynamicWarm-upandKeyStretchesJogorBike:5minutesButtKickers:1minuteFrankensteinWalks:1minuteBoundinginPlace:1minuteSideSteps:30secondseachdirectionLegSwings:1minuteCalf/ShinWarm-Up:1minuteBurpees:1minuteLightArm/Shoulder/ChestStretchLightThighStretchHamstringStretch

Hamstring/PiriformisRollBackRollLightITBRollShinRoll

WARNINGUPFORWORKOUTSANDPFTDAY

Jogforfiveminutesordoaseriesoflightcalisthenics(jumpingjacks,crunches,push-ups,orsquats)priortostretching.Dynamicstretchingisamajorpartofwarminguppriortoanyathleticmovements.Inordertoreducemusclefatigueandsorenessandpreventinjuries,performagoodwarm-upusingthesedynamic/staticstretches.Youcanalsousethesetowardstheendofahardworkouttocool-downfromstrenuousactivity.

BUTTKICKERS—1MINUTE

Jogslowlyandflexyourhamstrings,pullingyourheelstoyourbuttoneachstep.Performfor30–60seconds.

FRANKENSTEINWALKS—1MINUTE

Walkandkickhighwitheachstep.Trytokickyourhandsinfrontofyou.Do10kickswitheachleg.

BOUNDINGINPLACE—1MINUTE

Performhigh-poweredskippingfor1minute.Startwithregularskipping,andthenliftyourkneeshighwitheachstep.Performinplacefor1minuteoracrossa50–100-yardfield.

SIDESTEPS—30SECONDSEACHDIRECTION

Worklateralmovementintothewarm-up.Mixinafewsquatswithcrossovers.Performfor1minute,movingsidetosideineachdirection.

LEGSWINGS—1MINUTE

Standstillandliftyourlegsbackandforth,keepingyourlegsstraight

Standstillandliftyourlegsbackandforth,keepingyourlegsstraightandusingfullrangeofmotionofyourhip.Swinglegsleftandrightinfrontofyourbodyfor10repseachleg.

CALF/SHINWARN-UP—1MINUTE

Alternateliftingyourheelsandtoesoffthefloor.Thisisashins/calvesbuildertohelpstrengthenlegsforrunning/rucking.

LIGHTARN/SHOULDER/CHESTSTRETCH

Pullyourarmacrossyourtorsotostretchrear/deltoidandtrapeziusregions.Thenpullyourarmsbackwardasfarasyoucantostretchthechest/frontshoulderconnections.

LIGHTTHIGHSTRETCH

Standing,bendyourkneeandgrabyourfootattheankle.Pullyourheeltoyourbuttandpushyourhipsforward.Squeezeyourbuttcheekstogetherwhilekeepingyourkneesclosetogether.Holdfor10–15secondsandrepeatwiththeotherleg.(Youcanholdontosomethingforbalanceifyouneedtooryoucanliedownonyoursideandperformthisstretch.)

HAMSTRINGSTRETCH

Fromthestandingposition,bendforwardatthewaistandcomeclosetotouchingyourtoes,slightlybendingyourknees.Gobackandforthfromstraightlegstobentkneestofeelthetop/bottompartofthehamstringstretch.Youshouldfeelthisstretchingthebacksofyourthighs.Foradeeperstretch,slightlybendyourkneesandrelaxyourback.

Takeyourheadasclosetoyourkneesaspossible,feelingthestretchinboththelowerbackandtheupperpartofthehamstrings.

AdvancedCrunch

ABDOMINALEXERCISES

ADVANCEDCRUNCH

Lieonyourbackwithyourfeetstraightintheair.Crossyourhandsoveryourchestandbringyourelbowstoyourkneesbyflexingyourstomach.(Donotperformthisexerciseifyouhavehadalowerbackinjury;placefeetonthefloorinstead.)

REVERSECRUNCH

InthesamepositionastheAdvancedCrunch(thispage),liftyourkneesandbutttowardyourelbows.Leaveyourheadandupperbodyflatontheground.Onlymoveyourlegsandbutt.(Donotperformthisexerciseifyouhavehadaseverelowerbackinjuryorifthishurtsyourback.)

DOUBLECRUNCH

CombinetheAdvancedCrunch(thispage)andReverseCrunch(thispage)togetherinonemotion.Youwillfeelthisonetwiceasfast.

RIGHTELBOWTOLEFTKNEE

Crossyourleftlegoveryourrightleg.Flexyourstomachandtwisttobringyourrightelbowtoyourleftknee.

LEFTELBOWTORIGHTKNEE

Crossyourrightlegoveryourleftleg.Flexyourstomachandtwisttobringyourleftelbowtoyourrightknee.

BICYCLES

Thisisamixbetweenoppositeelbowtokneecruncheswithbicyclingofyourlegs.Alternatefromsidetosideforprescribedrepsanddonotletyourfeettouchthefloor.

SIDEBENDSWITHWEIGHTOVERHEAD

Whileholdingadumbbellorplateoveryourheadwithbothhands,simplyleantotheleftandrightatleast10timesperside.

HALFSIT-UPS

Withyourhandsonyourhips,liftyourtorsooffthegroundhigherthanacrunchbutnotashighasafullsit-up.Yourlowerbackwillremainonthefloorattheupposition.

SIT-UPS

Lieonyourbackwithyourarmscrossedoveryourchest,keepingyourkneesslightlybent.Raiseyourupperbodyoffthefloorbycontractingyourabdominalmuscles.Touchyourelbowstoyourthighsandrepeat.

Donotperformtheseabdominalexercisesifyouareabeginner!Theseexercisescancauseinjuryforthosewithweakorinjuredbacks.Ifyoucannotdothelowerbackexercise/swimmerexercisesorPlankposeforatleast1–2minutes,donotattempttheseexercises.

CROSSSIT-UPS

Lieonyourbackwithyourkneesbentandfeetflatonthefloor.Raiseyourupperbodyoffthefloor,butaddaslighttwistandtouchyourrightelbowtoyourleftkneeandreturntothefloor.Alternateandtouchyourleftelbowtoyourrightkneeandrepeatthesequence.

FLUTTER-KICKS

Placeyourhandsunderyourhips.Liftyourlegs6inchesoffthefloorandbeginawalkingmotion,raisingeachlegapproximately36inchesofftheground.Keepyourlegsstraightandmovingthroughtheentiremotion.Thisisafour-countexercise:eachrepconsistsoffourkicks.

LEGLEVERS

Liftyourfeet6inchesoffthefloor.Raisingbothlegsapproximately36inchesofftheground,keepyourlegsstraightandofftheflooruntilthespecifiednumberofrepetitionsarecomplete.

TIPSTOREDUCESTRAINONTHELOWERBACKWITHLEGLEVERS,FLUTTER-KICKS,ANDSCISSORS

•Liftyourbuttoffthegroundaboutaninchandplaceyourhandsunderneathyourbuttbone.•Layonehandontopoftheothertogetahigherliftofthebutt,thustakingsomeofthestrainoffyourlowerback.•Keepyourkneesstraightanddotheseexercisesatafullrangeofmotionofyourhips(yourlegsshouldmovefrom6inchesoffthe

floortovertical).

SCISSORS

Lieonyourbackandliftyourfeet6inchesoffthefloor.Openandclosebothlegsapproximately36inchesapart.Keepyourlegsstraightandofftheflooruntilthespecifiednumberofrepetitionsarecomplete.

ATOMICSIT-UPS

Liftyourfeet6inchesoffthefloorasifyouweredoingaLegLever(thispage).Pullyourkneestowardyourchestwhilesimultaneouslyliftingyourupperbodyoffthefloor.ThisisamixbetweenaSit-UpandaLegLever.

HIPROLLS

Lieflatonyourbackwithyourkneesintheairasshown.Whilekeepingyourshouldersonthefloor,rotateyourhipsandlegstotheleftandright.

PlankPose—Advanced

BACKEXERCISES

SWIMMERS’LOWERBACKEXERCISE

Lieonyourstomachandliftyourfeetandkneesoffthefloorbyflutter-kickingrepeatedlyasifyouwereswimmingfreestyle.Builduptoflutter-kickingfor1minuteorkeepyourfeetstill,butoffthefloor.

kickingfor1minuteorkeepyourfeetstill,butoffthefloor.

Runningwillaffectyourlowerandupperback.Makeitflexibleandstrongusingthefollowingexercises.

PLANKPOSE

Keepyourbackstraightandabstightwhileplacingyourelbowsandtoesonthefloorandholdingforaslongasyoucan.Buildupto1minute(advancedis3–5minutes).

Whenyouexerciseyourstomachmuscles,makesuretoexerciseandstretchyourbackaswell.Thestomachandlowerbackmusclesareopposingmusclegroupsandifoneismuchstrongerthantheotheris,youcaneasilyinjuretheweakermusclegroup.

PLANKPOSE—ADVANCED

Tightenabswhilekeepingyourbackstraight.Ifyourshouldersbotheryouoryourarmsarenotbuiltup,dothissameexerciseonyourelbowssothatonlyyourelbowsandtoesaretouching.Infact,whenyoufailatpush-upsduringyourworkout,stayinthispositionforanextra30–60secondseachtime.Thiswillprepareyouwellforthelongperiodsinthe“leaningrest”aswellasstrengtheningthecoreforcrawlingobstacles.

ARMHAULERS

Lieonyourstomach.Liftyourchestslightlyoffthefloorandwaveyourarmsfromyoursidestooveryourheadfor30seconds.

REVERSEPUSH-UPS

Lieonyourstomachinthedownpush-upposition.Liftyourhandsoffthefloorinsteadofpushingthefloor.Thiswillstrengthenyourupperbackmusclesthatopposethechestmuscles(thereardeltoidsandrhomboids).

BIRDS

Lieonyourstomachwithyourarmsspreadtotheheightofyourshoulders.Liftbotharmsofftheflooruntilyourshoulderblades“pinch”andplacethemslowlyinthedownposition.Repeatfor10–15repetitionsmimickingabirdflying.

DumbbellRows

UPPERBODY

EXERCISES

REGULARPUSHUPS

Lieonthegroundwithyourhandsplacedflatnexttoyourchest.Yourhandsshouldbeaboutshoulder-widthapart.Pushyourselfupby

handsshouldbeaboutshoulder-widthapart.Pushyourselfupbystraighteningyourarmsandkeepingyourbackstiff.Lookforwardasyouperformthisexercise.Thisexercisewillbuildandfirmyourshoulders,arms,andchest.

WIDEPUSHUPS

FromthesamepositionastheRegularPush-Up,placeyourhandsaboutsixtotwelveinchesawayfromyourchest.Yourhandsshouldbegreaterthanshoulder-widthapart.Theslightchangeofthearmdistancechangesthefocusofwhatmuscleareexercisedsothatyouarenowbuildingthechestmorethanyourarmsandshoulders.

TRICEPSPUSHUPS

FromthesamepositionastheRegularPush-Up(thispage),placeyourhandsunderyourchestabout1–2inchesawayfromeachother.Spreadyourlegsinordertohelpwithbalance.Thisexercisewillconcentratemoreonthetricepsofthearmthanthechest.

DIVEBOMBERPUSHUPS

Getintoapikepushuppositionasshown.Loweryourselftothepositionasshowninthesecondphoto,asifyouwereaplanedivebombing.Straightenyourarmsinordertofinishasshown.Repeatinreverseordertoreturntothefirstpose.

SuspensionTrainerOptionsUsingpiecesofequipmentliketheTRXisbeneficialtothecoreandchallengesyoumorethanthetypicalcalisthenicsexercise.AddsomeTRXAtomicPushUpstoyourpush-uprepetitionsinthisworkoutifyouhavethispieceofgear,createdbyNavySEALs.

TRXAtomicPushUps:Placeyourfeetintofootstrapsandgetintothepush-upposition.Bringyourkneesuptowardyourstomach,straightenyourlegs,anddoapush-up.Repeatthiskneesup/push-upcycleformultiplereps.Thisisatougherprogressionoftheregularpush-upforthosewhohaveaTRXorwantabiggerchallengewhendoingpushups.

FormerNavySEAL,RandyHetrick,createdtheTRXtoaddresstheneedofhisfellowSEALStostaymissionfitwithoutagymwhileondeployments.IspokewithRandyrecentlyatafitnessconferenceandwebothremarkedathowat40+yearsold,bothofourbacksarestrongernowthantheyeverwereinourtwentieswhenwewereintheSEALteams!WebothcreditthistotheTRXaddedtoourworkoutprograms.Imagesshouldbereadclock-wise.

PULL-UPS(REGULARGRIP)

Grabthepull-upbarwithyourhandsplacedaboutshoulder-widthapartandyourpalmsfacingawayfromyou.Pullyourselfupwarduntilyourchinisoverthebarandcompletetheexercisebyslowlymovingtothehangingposition.

PULL-UPS(REVERSEGRIP)

Grabthepull-upbarwithyourhandsplacedabout2–3inchesapartand

Grabthepull-upbarwithyourhandsplacedabout2–3inchesapartandyourpalmsfacingyou.Pullyourselfupwarduntilyourchinisoverthebarandcompletetheexercisebyslowlymovingtothehangingposition.Keepyourhandsinanddonotgowiderthanyourshouldersasyou

candevelopelbowtendonitissimilartothatoftenniselbow.

ToaddsomevarietytoyourPull-Ups,trychanginggripsduringtheworkouttoincludebothwideandclosegripPull-Ups.Simplychangeyourgriptoclosegripbyhavingyourhandstouchduringyourrepetitions.PlaceyourhandswiderthanyourshoulderstogetawidergripPull-Up.

PARALLELBARDIPS

Grabthebarswithyourhandsandputallofyourweightonyourarmsandshoulders.(Donotdothisexercisewithaddedweightifyouareabeginner,orifyouhavehadapreviousshoulderinjury.)Tocompletetheexercise,bringyourselfdownsothatyourelbowsforma90-degreeangle(nolessofanangle)andreturntotheupposition.

ThisprogressionisnotastoughastheregularParallelBarDips,butwhenoutsideandnotnearasetofbars,thebenchdiponapicnictableisagreatmethodtoworktheshouldersandtriceps.

Pull-upsanddipsarecrucialinyourtrainingbecausetheywillhelpyoupullyourselfupandoverclimbingobstacleswhenfacedwithawall,rope,orladderclimb.

BENCHPRESS

Lieonyourbackonabench.Keepyourlegsbentwithbothfeetflatontheflooronbothsidesofthebench.Extendyourarmsupward,grabthe

theflooronbothsidesofthebench.Extendyourarmsupward,grabthebarordumbbellsslightlywiderthanshoulder-width,andslowlylowerthebartoyourchest.Thebarshouldhitjustbelowthenipplesonyoursternum.Extendyourarmsagaintoalockedpositionandrepeatseveraltimes.

PULL-DOWNS

Usingapull-downmachine,grabthebar,sitdown,andpullthebartoyourcollarbones.Keepthebarinfrontofyou(performingPull-Downswiththebarbehindyourneckcanbedangeroustoyourneckandshoulders).Changegripsonthepull-upbarasyouareable(wide,regular,close,andreverse).

DUMBBELLROWS

Bendoverandsupportyourlowerbackbyplacingyourhandandkneeonthebenchasshown.Pullthedumbbelltoyourchestareaasifyouwerestartingalawnmower.

FrontRaise

LIGHT-WEIGHTSHOULDEREXERCISES

LATERALRAISE

Keepyourkneesslightlybent,shouldersback,andyourchesthigh.Lifttheweightsparalleltothegroundinasmooth,controlledmotionwhilekeepingyourpalmsfacingtheground.Followwiththenextsixexerciseswithoutstopping.(Itisrecommendedtouseddumbbellsunder5poundsforthisexercise.

forthisexercise.

Thefollowingshoulderroutineisforanyoneinphysicaltherapyafterundergoingrotatorcuffshouldersurgery.Youwillfindittobeoneofthetoughestshoulderworkoutsever—untilyougetusedtoit.

THUMBSUPLATERALRAISE

Afterperforming10LateralRaises(thispage),perform10morewithyourthumbsup,touchingyourhipswithyourpalmsfacingawayfromyouonthedownmotionandraisingyourarmsnohigherthanshoulderheightontheupmotion.

THUMBSUP/THUMBSDOWNLATERALRAISE

ContinuewiththeLateralRaises(thispage).Asyouliftyourarmsupward,keepyourthumbsup.Onceyourarmsareshoulderheight,turnyourhandsandmakeyourthumbspointtowardthefloor.Repeat10times,alwaysleadingintheupanddowndirectionwithyourthumbs.Imagesshouldbereadclock-wise.

FRONTRAISE

Liftthedumbbellsfromyourwaisttoshoulderheight,keepingyourthumbsup.Perform10repetitionstoworkyourfrontdeltoids.

CROSS-OVERS

Withyourpalmsfacingawayfromyouandarmsrelaxedinfrontofyourhips,bringyourarmsupandoveryourheadasifyouweredoingajumpingjack(withoutjumping).Crossyourarmsinfrontofyourheadandbringthembacktoyourhipsfor10repetitions.

MILITARYPRESS

Placeonefootinfrontoftheotherandkeepyourkneesslightlybenttoreducestrainonyourlowerback.Exhaleasyoupushtheweightsoveryourhead.Slowlylowerthemtoshoulderheightandrepeatforafinal10repetitionsinthismegashoulder-pumpworkout.Themusclesusedforthisexercisearetheshouldersandtriceps(backofarm).

BoxJumps

LOWERBODY

EXERCISES

SQUATS

Keepyourfeetshoulder-widthapart.Dropyourbuttocksbackasthoughsittinginachair.Concentrateonsqueezingyourglutesduringtheupwardmotion.Keepyourheelsonthegroundandkneesoveryourankles.Yourshinsshouldremainverticalatalltimes.Extendyourbuttocksbackward.Donotkeepyourbuttocksoveryourfeetorextendyourkneesoveryourfeet.Thisexerciseworkstheglutes,quads,and

yourkneesoveryourfeet.Thisexerciseworkstheglutes,quads,andhamstrings.Performwithorwithoutadumbbell/kettlebellinyourhands.

HALFSQUATS

IntensifyyoursquatsbydoingHalfSquats.Whileinthefullsquatposition,holdtheposeandpushyourselfupanddownwithina6-inchrangeofmotion,justlikeridingahorse.Donotstraightenyourlegsuntilyouhavecompleted20–30repsasindicatedintheworkoutsection.

WALKINGLUNGE

Keepyourchestuphighandyourstomachtight.Takealongstepforwardanddropyourbackkneetowardtheground.Standuponyourforwardleg,bringingyourfeettogetherandrepeatwiththeotherleg.Makesureyourkneeneverextendspastyourfoot(inotherwords,keepyourshinvertical).

PerformingWalkingLungesisanotherwaytogetfrompointAtopointΒwithinyouroutdoorworkoutarea.Buildupto100-yardlungewalksandeventually400-yardlungewalkstoprepareyourlegsforlongdaysoftraining.

STATIONARYLUNGE

Takeabigstrideforward.Bendbothkneesasyouloweryourselfsothatyourfrontthighisnearlyparalleltothefloor.Liftyourselfupsothatyourkneesarestraightbutyourfeethaveremainedinthesameposition.Ifyouhavebadknees,eitheravoidthelungeexerciseoronlygohalfwaydown.

BOXJUMPS

Usingaboxabout20inchesinheight,jumpupontotheboxandstraightenyourtorso/hipstocompletethemotion.Steporjumpdownandrepeat.

BuildyourexplosivepowerinyourlegsbyaddingBoxJumpswhenyouseeaparkbenchwhileoutsiderunningordoingPTexercises.

DIRTYDOGS

Intheall-foursposition,liftyourleftlegfromthehiptoworktheglutesandhelpbalancethehip/ITB/thighconnections.(Thisisgreatforhipdevelopmentandfinswimming.)Repeatwiththerightleg.

FULLBODYEXERCISES

WOODCHOPPERSQUATWITHDUMBBELL

Addadumbbelltothesquatbyswingingtheweightoveryourheadwhenstandingandbetweenyourlegswhensquatting.Keepyourheadupandyourbackstraight.

WOODCHOPPERLUNGEWITHDUMBBELL

Addadumbbelltothelungeandswingfromoveryourheadtotheoutsideofthefrontlegwheninthedownposition.

AddtoyourarsenaltheKettlebellSwingandtheKettlebellCleanandPressduringyouroutdoorworkouts.Thesemakegreatcircuitworkoutsoutsideasshownintheworkoutchartsandwilladdsomevarietytoyourworkouts.

KETTLEBELLSWING

SimilartotheWoodChopperSquat(thispage),explodewithyourlegsandhipstobringthekettlebellordumbbellaboveyourhead.

MULTI-JOINTDUMBBELL(MJDB)#1

Performabicepcurl,thenpressthedumbbellsoveryourheadwithamilitarypress,andgostraightintoatricepsextension.Repeatinreverseordertoreturntothestartingposition.

MULTI-JOINTDUMBBELL(MJDB)#2

FollowMJDB#1(thispage),butaddinasquatwhenyourhandsareinthedownbicepposition(byyourhips).Imagesshouldbereadclock-wise.

MULTI-JOINTDUMBBELL(MJDB)#3

FollowMJDB#2(thispage)andaddasquatthrustand1–5push-ups(fivepush-upspercycleisrecommended).RepeatinreverseorderandcontinueMJDB#2.

DEADLIFT

Withthebarbellontheground,placeyourfeetaboutshoulder-widthapartandbenddowntograbthebarasshown.Keepyourbackstraightandyourheadupright.Pullthebarbelltoyourhipsbystanding(straightenyourlegsandkeepyourhipsforward).Usethelegsandhipstolifttheweight,notyourlowerback.

NOTE:Donotperformthisexercisewithaheavyweightifyouhavenevertrieditbefore.IfyouarenotcomfortablewiththeOlympicliftsinthisbook(suchasdeadlift,powerclean,orhangcleans),replacewiththeMJDBexercisesortrythemwithdumbbellsinsteadofabarbell.

POWERCLEAN

ThePowerCleanisoneofthemostdynamicexercisesinathletics.Makethismovementfastandgetthemomentumofthebarbellmovingquicklyfromthestartsothatitisaneasytransitionwiththepowerrelayintoyourtorsoandarms.Stretchyourtricepswellbeforedoingthisliftinordertogetyourelbowshighandinfrontofyou.Thishelpsbalancethebaronyourfrontshouldersandfingers.

HANGCLEAN

NOTE:Performthisexercisewithalightweightbarbellordumbbells.

Withthebarbellontheground,placeyourfeetaboutshoulder-widthapartandbenddowntograbthebarasshown.Keepyourbackstraightandyourheadupright.Pullthebarbelltoyourhipsbystanding(straightenyourlegsandkeepyourhipsforward).Usethelegsandhipstolifttheweight,notyourlowerback.Swingthebarbelltoyourchestbybendingyourkneesanddroppingyourwaist6–12inches.Thebarbellshouldbestationarybetweenyourchestandcollarbones,withyourelbowsliftedhighinfrontofyou.Droptheweighttoyourwaistandrepeat.

HANGCLEANWITHFRONTSQUAT

ThisvariationoftheHangCleanisagreatadditionforallmusclegroups.Liftthebarbelltowaistheight.Explosivelyshrugyourshouldersatthesametimeasyoupushoffthegroundwithyourfeet,andimmediatelydropunderthebarbellinafullfrontsquatposition.Straightenyourlegsandfinishtherepetitionbystandingupright.Thisoptionisharderandrequiresmoretimetolearnwithlightweights,butyouwillfindthatitchallengesyourlegs,back,arms,andlungswhenperforming5–10reps.

performing5–10reps.

BURPEES

Dropintothepush-upposition.Quicklydropyourchesttothefloorandbacktotheupposition.Bringyourfeetup,stand,andjump4–6inchesoffthegroundtofinishtherep.

8-COUNTBODYBUILDERPUSH-UPS

Thisisanall-timefavoritegroupPTexerciseandisidealwhenpreparingforanobstaclecoursebecauseitisagreatsimulationexercisewhenmixedwithpull-ups,shortruns,andcrawls.Startingfromthestandingposition,dropyourhandstothefloorandgetintothepush-upposition.Doapush-up,openingandclosingyourlegs.Bringyourlegsunderyourtorso,andthenstandup.

THRUSTERS

Explodeupwardfromthefrontsquatpositionstraightintoanoverheadpressorpushpress.

THRUSTERSWITHDUMBBELLS

Youcanperformthisexercisewithdumbbellsorevenasingleplate.Thegoalistosquatandforcefullystand,usingthemomentumoftheupwardmovementtolifttheweighteasilyoveryourhead.

ThedifferencebetweenThrustersandPushPressisthatyougomuchdeeperintothesquatpositionwhendoingtheThruster.ThePushPressisaslightkneebendcomparedtotheThruster.

PUSHPRESSWITHBARBELL

Slightlybendyourkneesandexplodeupwardwhileliftingthebarbell(tosimulatealog)overyourheadinapowerrelay.

Note:Thisisnotashoulderpress;useyourlegstoaddmomentumtothelift.

AlloftheseexerciseswillhelpyouwithlogPT,butthebestlogPTexerciseisthePushPress.WorkonteamworkPushPresses.Ifyoucandothisasateamunderalog,yourlogPTexperiencewillbemuchbetter.

BEARCRAWLS

Walklikeabearonallfours.(Thisgetstoughafterafewhundredyards.)NOTE:YoucanBearCrawljustaboutanywhere.Crawlinbetweenexerciselocationsandbuildupto100-yardcrawlsandeventually400-yardtoprepareforthosebrutallylongdaysduringHellWeek.

StairCrawlsFindasetofstairsandBearCrawlbackwardsupthestairs.ThisrequiresstrongershouldersthantheaverageBearCrawlandworksthecoremuchharder.Becarefulwiththisprogressionasitcanbepotentiallydangerous.DonotdothisunlessyouareabletoBearCrawlatleast50meterswithoutstopping.

LOWCRAWLS

Crawlonyourbellyacrossthefloorfor1–2minutesets.

FOAMROLLERMYOFASCIALRELEASE(MFR)

EXERCISES

BACKROLL

Sitonafoamrollerandmoveslowlybackandforthasyoulieonthe

Sitonafoamrollerandmoveslowlybackandforthasyoulieontheroller.Moveyourlegstomoveyourbodyovertheroller.Performfor1–2minutesoneachbodypart.

Foamrollersareoneofthebestrecoveryinventionsofthecentury.Understandtheterm“myofascialrelease”andapplyittoyourpre-andpost-workoutroutine.Youcanuseafoamrollertoalleviatepainfromtypicaloveruseinjuriesfromrunning,runninginsand,andrucking.Getsmartonthefoamrollerandlearnhowtorolloutyourbackandilliotibialband(ITB).Usetheroller,especiallyafterexercise.

LIGHTITBROLL

Lieinasideplankpositionandplaceafoamrollerunderyourhip.MoveforwardandrollyourITBfromthehiptobelowtheknee.Performfor1–2minutesoneachside.

SHINROLL

Placearollerunderyourkneesandslowlykneeldown,placingbothshinsontheroller.Slowlyrollbackandforthfrombottomofthekneetothetopoftheankle.Whendone,flexthefootandpointthetoestostretchtheshins20–30timesoneachleg.

HAMSTRING/PIRIFORMISROLL

Sitonthefoamrollerandslowlyrolltheconnectionofthehamstringsintoyourhips.Rollallthewaytojustaboveyourkneestoloosenthehamstrings.

THEWORKOUTS

Inthefollowingworkouts,youwillseeindicationssuchas“Repeat5–10times.”Intheseinstances,youshouldrepeattheexercisesthatfollowuntilyoureachtheendofthecircuitofexercises.

Swim/Run/Bike20Minutes:Theseareoftenyourchoicesforcardioexercise.Somepeopleprefertoswim,row,orbikeratherthanruckingorrunning.Itisuptoyou.Justgetmovinganddosomecardioexerciseforthatday.Ifyouwish,youcanevenpickmorethanoneoptiontodoforthatdayandmixinaruckwithaswim,orevenabikeride.

Plank–1Minute:Youwillnoticea“1minute”indicationnexttothePlankpose.SeehowlongyoucanholdthePlankandholdfor1minute.Buildupto4-5minutes.

Light-WeightShoulders:ThisreferstotheLight-WeightShoulderWorkout(thispage).Whenyouseethis,youneedtodosixexercisesinarowusingalight-weightdumbbellset(forexample,5pounds)for10repetitionsofeachexercise.

5-6WorkoutsPerWeek:Thedaysintheworkoutaresetupforyoutoget5-6workoutsperweekasyoucanfitintoyourschedule.Youpickyourrestdaysandifyouwanttoaddasixthworkoutonafiveworkoutperweekcycle,thenaddanotherlongercardioday.Usethisextradaytoworkonyourpersonalweakness.

RunningatGoalPace:Whenyouseesomethingsuchas“run¼mileatgoaltimedrunpace,”thismeansthatyoushouldrunthe¼mileatthegoalpaceyouhaveforthe1.5miletimedrun.Ifyourgoalisa9minute1.5milerun,youneedtorunthesepacedintervalsata90-secondpace.

SwimmingIntervalsatGoalPace:Whenyouseesomethinglike“5×100metersatgoalpacefor500meterstimedswim,”thismeansyouwillswimeach100metersatyourgoal500-meterspace.Thisisnotasprint,butapacedeffortworkouttohelpyoureachyourgoal.Forinstance,ifyouwantan8:20(or500seconds)500-meterswim,youneedtoswimyour100metersin100seconds.NOTE:TheNavySEALtestismeasuredinyardsandtheAFPJPASTismeasuredinmeters.Pleaseusemeters/yardsinterchangeably.

WeightedSquats:Whenyouseethisexercise,itisyouroptiontousetheWoodchopperSquat,abarbellfrontorbacksquat,orjustholddumbbellsinyourhandswhilesquatting.

BikePyramid:Whenyouseethebikepyramidworkout,thisrequiresastationarybikethatallowsyoutoadjusttheresistance.Makeeachminuteofyourworkouttougherbyaddingalevelortwoofresistanceuntilyoufailtokeepupwithaminimum80rpm.Thegoalistodothisforatleast20minutes.

ObstacleCourseSimulationWorkout:YoucansimulateaPTobstaclecoursebyperformingthefollowingexercises:

8-CountBodyBuilderPush-UpsorBurpees

Pull-Ups

PyramidWorkout:Run25meters,perform1Pull-Up;run25meters,perform1Burpee.ContinuethiscycleuntilyoufailatPull-Ups.Therecommendedmaximumamountis20–25sets.

PreparationforObstacleCourses:Usethe8-CountBodyBuilderPush-UporBurpee/Pull-UpPyramid:Thisisonehardcoreworkout.Doone8-CountBodyBuilderPush-Up,run20meterstoapull-upbar,anddo1Pull-Up.Runbacktotheareawhereyoudidthepush-upsandthendotwo8-CountBodyBuilderPush-Ups.Runbacktopull-upbaranddo2Pull-Ups.Keepthiscycleof8-CountBodyBuilderPush-Ups,shortruns,andPull-UpsuntilyoufailatthePull-Ups,thenrepeatinreverseorder.

GetCreative:Aftera1-5setwarm-up,makeitsothatyoudonotwalkorruntoandfromthepull-upbartothepush-uparea.Instead,gettherebydoingLowCrawl,BearCrawl,FiremanCarry,dragapartner,froghop,crabwalk,Lunge,SideSteps,orotheragilityexercises.Ifyouhavesomethingavailablelikeawallorafence,jumpthattobettersimulatetheobstaclecourse.

FiremanCarryandFarmerWalk:Theseexercisesrequireyoutocarrysomeoneorsomethingheavy.TheyaremeanttosimulateboatandlogcarriesatBUD/S.OneofthebestplacestoinsertFiremanCarriesandFarmerWalksareduringtheshortrunsintheworkoutcharts.

KettlebellFarmerWalk:Takeyourkettlebellsordumbbellsanywhere.Addthemtotrackintervalworkoutsandoutdoorpull-upbarworkoutsandusethemasweightswhenperformingtheFarmerWalk.(Ifyoudon’thavekettlebells,youcanalsouseabackpackloadedwithweights.)

FiremanCarryDrills:ThesemakegreatprogressionswhendoingshortrunsbackandforthinyourPTareaaswiththePull-Up/Burpeepyramidworkout.Grabyourpartner’srightwristwithyourlefthand,bendatthewaist,dropyourshoulderjustbelowyourpartner’sgroinarea,anddrapeyourpartneroveryourshoulders.Forthepartner,crossyourlegsandsqueezethecarrier’sshouldersforatighterfit.Placeyourfreelefthandinthesmallofyourcarrier’sbackforextrasupport.Enjoytheride!Whenindoubt,makethatshortruntoandfromthepull-upbarstougherwithaFiremanCarry.

Onthefollowingworkoutcharts,youwillseeDays1–6.Fitthe5–6workoutsintoyour7-dayweekbasedonyourschedule.Youcanpickthedayoffthatfitsbestforyourscheduleandfitnessneeds.

Beforeyoustart,taketheNavySEALPhysicalScreeningTest(PST)togaugeyourstartingcondition:•10minutetransitiontorunningclothes•Push-Ups:2minutes•Rest:2minutes•Sit-Ups:2minutes•Rest:2minutes•Pull-Ups:(asmanyaspossible)•Rest:10minutes•ReadPSTTransition(seethispage)•Run:1.5miles(timed)WelcometomyNavySEAL/SpecialOpsWeightTrainingWorkout,whichhasbeentestedoverthepastfouryearsonavarietyofhighlytrainedathletesandveterans.AsIsaidinthebeginning,thisisnotabeginnerplansobesuretoalterifneededtoavoidoverexertionorinjury.

Week1:IntroductiontoWeightsintoPT/CardioMix(selectweightsoyoucanachieverecommendednumbers)

Week2

Week3

Week4

Week5

Week6

WORKOUT#2:ADDINGMORE

WEIGHTS/LESSRUNNING(WEEKS7–12)

Thefollowingsixweeksarededicatedtomoreweightsandlesscardio.Weightwillincreaseastherepsdecrease,andyourmileageforcardiowilldecrease.However,thecardiowillremaineasyandtakeplaceaftertheweightworkoutinordertoburnfatatoptimallevels.

Ifyouwishtokeepthecardiohighduringthenextsixweeks,justaddthecardioofyourchoice.Personally,Iselectanon-impactcardioduringthissix-weekperiodtogivemylegsabreakfrompreviousseveralmonthsoflongerdistancerunning.Onthelastpageoftheworkoutsectionyouwillfindagreatswimmingandbikeoptionalworkoutplan.

Anotheroptionistorepeattheprevioussixweeksinordertogetanothersixweeksofweight/PTmixedwithmoderatecardio,thenyoucandothesamewiththenextsixweeksofweights/lessPTandcardio.Italldependsonyourgoals.

Week7

Week8

Week9

Week10

Week11

Week12

WORKOUT#3:HARDCORENIXOFWEIGHTS,

CALISTHENICS,ANDCARDIOOPTIONS

(WEEKS13–18)

(WEEKS13–18)

Thefollowingsixweeksaremixinginmoreweights,calisthenics,andcardiothantheprevioussixweeks.Weightwilldecrease,repswillincrease,andmileageforcardiowillalsoincrease.However,thecardiowillbeeasyandwillbedoneaftertheweightworkoutinordertoburnfatatoptimallevels.

Ifyouwishtokeepthecardiohighduringthenextsixweeks,justaddthecardioofyourchoice.Personally,Iselectanon-impactcardioduringthissix-weekperiodtogivemylegsabreakfrompreviousmonthsoflongerdistancerunning.Thiscycleisgoodtobuilduponrunningoverthenextsixweeks.Onthelastpageoftheworkoutsectionisagreatswimmingandbikeoptionalworkoutplan,ifyouneedsomemorenon-impactoptions.

Anotheroptionistorepeattheprevioussixweeksinordertogetanothersixweeksofweight/PTmixedwithmoderatecardio,thenyoucandothesamewiththenextsixweeksofweights/lessPTandcardio.Italldependsonyourgoals.

Week13

Week14

Week15

Week16

Week17

Week18

SUBSTITUTIONWORKOUTS

Thefollowingarealternateoptions,includingswimmingandbikingexercises,whichyoucaninsertintoyourworkoutswherenon-impactcardioiscalledfor:QuickWorkoutsSwimming:

•300metertimedswim(plus5repsof100metersprints)•200meterwarm-up

•10repsof50metersprints(with30–45secondrestsinbetween)•500metercooldown

BikeRiding(orElliptical):

•Bike/Ellipticalpyramidfor20-minuteworkoutfortheweek•Dolevelresistanceincreaseof2,4,6,8,10,12,14,16,18,20.Holdeachlevelfor1minute.Doforwardsprogressionfortenminutes,andthenrepeatinreverseorderfor20minutestotal.

MediumWorkout•25metersprints(20reps),rest20seconds•50metersprints(10reps),rest30seconds

FastWorkout•100meterpyramid:-Swim100meters,keepingapacebetween1:20–1:40-Rest30seconds,swim100meters(5reps)-Repeatinreverse

orderbutrestwith50meters,usingaslowerswim(breaststroke,backstroke,etc.)

LongerWorkout

•500meterwarm-up

•100metersprints(5sets)

•50meterkickboard(5sets)

•50meter—armpullonly(5sets)•Swim500–2000meterswithorwithoutfins(non–stop)

BasicHypoxicWorkout•Swim100meters(4strokes/breath)•Swim200meters(6stroke/breath)•Swim300meters(8stroke/breath)•DoPTfor5minutes(push-ups/abs)•Swim100meters(4sets)at8strokes/breath)-Rest30secondseach100meters

•DoPTfor5minutes(push-ups/abs)

HypoxicWorkout•Swim300–500meters-4stroke/breath-6stroke/breath-8strokes/breath-10stroke/breath•Totaldistance:900–1500meters

WEIGHTGAINTIPS

Ireceivethisquestionoftenfromyoungmenandwomenintheirteensandearlytwenties:howdoIgainweight?IrememberwhenIwasthatage,gainingweightwasdifficult,butitcanbedonewithaproperdietandastrength-trainingprogram.Weightgainissomethingthatisnoteasytodocorrectly,asyou

probablyknowalready.Peoplewhocannotgainweightusuallyhaveahighmetabolism,whichmakesgainingsohard.ThekeytoweightgainistodoeverythingBIG.Youhavetoeatbigandliftbig,inordertogetbig.Thisisyournewmotto!Manypeoplethinkweightliftingisthekeytogainingweight,andwhileitisanextremelyimportantpart,yourdietisjustasimportant.Toputitassimplyaspossible,therearefivesimplestepstogainingweight:

CaloriesIN:Counthowmanycaloriesyoueatinanormalday.Donotchangeanything,justeatasyounormallywouldandcounthowmanycaloriesyouconsumed.Thisisextremelyimportant,sotrytobeasexactaspossible.Weighyourself.Ifyouarenotgainingweightorlosingweight,thisnumberisyourbaselinecaloricintake.

EatBIG:Startingthedayafteryoucountedcalories,eat500caloriesmorethanyounormallydo.Forexample,saythatthedayyoucountedcalories,youcounted2,000asyourbaseline.Fortherestoftheweek,youwouldnoweat2,500caloriesperday.Insteadofeating3bigmealsperdayoreatingallday,allthetime,spreadthosecaloriesoutover5–6smallermeals.Eatonemealevery2½to3hours.Togetbig,youhave

toeatbig!Rememberthat.Makesureyouaregettingthesegoodcaloriesfromgoodcarbohydrates,protein,andfats.

Weightlifting:Getinthegymandlift!Thisisanotherimportantsteptogainingweight,somakesureyouaredoingitcorrectly.

WeighYourself:Attheendoftheweek,weighyourself.Youwillnoticeyouaregainingjustafteroneweek!Now,donotexpecttoseea10poundincrease.Gaininganymorethan1or2poundseachweekisunhealthyandmeansyouareputtingonwaytoomuchfat.Instead,lookfor1or2poundgainsattheendoftheweek.Whilethismightnotsoundlikemuch,rememberthatyoucanbegaining5–8poundspermonth,sobepatient.

AdjustAsNeeded:Hereisanimportantone.Atsomepoint,youwillstopseeingweightgain.Whenthishappens,youwillhavetoeatevenmore.Whenyoustopgainingforatleast2weeks,itmeansitistimetostarteatinganextra250calorieseachday.Everytimeyouseeyouhavenotgainedweightforatleast2weeks,addanextra250calories,untilyouhavereachedyourgoal.NOW,evenmoreimportant:KEEPWORKINGOUT!Donotjusteattogetbig.Lifttogetbig,too!

MoreImportantTipsforGainingWeightStayawayfromtoomuchbadfat!Weneedgoodfats,fromfishoils,nuts,oliveoils,etc.Eventhoughweightgainisyourgoal,getridofthechipsandcandy.Nomorefastfood,nothingfried.Youshouldsticktohighprotein/goodfatfoodsliketunafish(andotherseafood),chickenbreast,turkey,ham,leanmeats,fruits,andvegetables.

Carbohydratesareanimportantassetaswell.Addingoodfruitsandvegetables,althoughyoumaywanttoaddinsomemilkshakes/proteinshakesaftermealstotopoffthecalorieaddition.

Drinkwater!Drinkaroundonegallonperday,moreifyoucan.Whilethisisalotofwater,itwillbetterallowyoutogainweight.Justmakesureyousipitthroughouttheday,ratherthanconsumingquartsduringmeals.Thatwilltakeupspaceinyourstomach.

FoodsThatWillAssistwithWeightGainBelowisalistoffoodsyouwillwanttoeattogainweight:Eattheseinmoderationifyouaretryingtoloseweight,butaddadditionalhelpingsifyouaretryingtoboostyourcaloricintaketo2,500–3,000caloriesormoreperdayinordertogainweight—evenmoreifyouareveryactiveduringyourworkouts.

Milkshakes(Whole/2%)SaladdressingMayonnaiseCheeseBurgersRaisinBranCerealOatmealCrackersCroissantPeanutbutterandjellyClubsandwichesBagelCreambasedsoupPrimeribSteakIceCreamChickenHamSteakFishNuts,AlmondsBeans,PeasPotatoesCarrotsBananasProteindrinks

HOWTOBECOMEANAVYSEAL

DoyouthinkyouhavewhatistakestobecomeamemberofNavalSpecialWarfare/SpecialOperations?Ifyouthinkyoucanhandlesomeofthetoughestmilitarytrainingintheworld,youshouldbeawareofsomerecentchanges.Now,theSpecialWarfare/SpecialOperationscommunitieseachhavetheirownratingsourcecodes,aswellasapreparatory“A”schoolforstudentsstartingtrainingafterbootcamp.TobecomeamemberoftheNavalSpecialWarfare/SpecialOperationscommunity,younowhavefourchoices:

NavalSpecialWarfare

1.SEAL:SeaAirLandcommandos,theSpecialForcesoftheNavy.

2.SWCC:SpecialWarfareCombatantCrewmanworkinsupportofSEALmissions,aswellasotherengagementsthatrequirespecialboattacticsandoperations.

NavalSpecialOperations

3.EOD(NavyDivingandExplosivesOrdnanceDisposal):Dismantleunexplodedordnance,includingunderwatermines,landmines,andIEDs(ImprovisedExplosiveDevices).

4.NavyDiver(DeepSeaDivingandSalvageOperationsandTraining):Theseskilleddiversarespecialistsinrecoveringand/orrepairingNavyshipsandequipment.

SEEwww.sealswcc.comforofficialSEALSWCCEOD/Diverrecruitinginformation.

BecomingaMemberofNSWBelowarethestepsrequiredtobecomingamemberoftheNavySpecialWarfare/Operationsenlistedcommunity:

Step1:ChooseaSpecOps/SpecWarSourceRating

Gotoarecruiter’soffice.YouwillhavetosignupforaregularNavySourceRatingtojointheDelayedEntryProgram(DEP).However,onceyoupassthehighstandardsoftheNavySEAL/EOD/DiverPhysicalScreeningTest(PST),youwillbegivenanewdesignation.Thenewratingsarethefollowing:

•SEAL:(SO)•SWCC:(SB)•EOD:(EOD)•Diver:(ND)

TheNavySEAL/SWCCDraft:AnewsystemusedbyNavalSpecialWarfarehasbeenhelpingtoscreenrecruitsbeforetheygettoSEALorSWCCtraining.ItiscalledtheSpecWarDraft.PleasebecarefulnottogetthisconfusedwiththeVietnamWar-eradraft.TheSpecWarDraftismoreinlinewiththeNFLdraftprocess,andthePSTisnowconsideredtheSpecWarversionoftheNFLCombine.Butyes—younowhavetocompeteinordertogotoBUD/SorSWCC.TherearenolongerminimumstandardsthatwillgetyoutoSEAL/SWCCtraining.AlsotakenintoconsiderationinyourcompositedraftscorearetheASVAB,CSORT,youreducationlevel,andotherfactorsthatmakeyouabetterorworsecandidate.ThecurrenttrendintheSEAL/SWCCrecruitingworldisthatahugenumberofcandidatestakethescreeningtest.ThestudentsaregradedonthePSTbyaddingthetimesoftheir1.5miletimedrunand500yardswim(measuredinseconds).Theythensubtractthenumberofpush-ups,sit-ups,andpull-ups(thenumberofpull-upscompletedismultipliedby6forscoring)fromthatnumber.ThelowestscorewinsandthecandidatewiththelowestPSTscoreisatthetopofthedraftlist.Allthis

candidatewiththelowestPSTscoreisatthetopofthedraftlist.Allthismeansisthatthenumber1candidaterankedwillgotoBUD/Sfirst,aslongastheotherelementsofthetotalscorecompositeareinline.Inshort,itpaystoacethefitnesstesteventhoughitonlymakesupapartofyourentiredraftscore.

Forexample:Ifyougetan8:20swim(500seconds)anda9:00run(540seconds),addingthosetogethernetsyouabasescoreof1,040.Nowletussayyoudo100push-upsandsit-upsin2minuteseach:youwouldthensubtract200pointsfromthe1,040toget840.Now,sincepull-upsareharder,theyareweightedheavierinyourscore:youget6pointsperpull-up.20pull-upsgivesyou120points.Nowsubtract120from840toget720.

This(720)isconsideredanaboveaveragescoreonthedraft.YounowhavetostrivetoscorefarabovetheminimumstandardstoattendBUD/SandSWCCtraining.YouarecompetingwitheverykidinthenationwhowantstobeaSEAL/SWCC.CandidatesaregiventhetestbyaSEAL/SWCCMentorwhoisacontractedformerNavySEAL,SWCC,EOD,orDiver.ThementorprogramismadeupofformerSpecWar/SpecOpsmembersanditistheirjobtogetyoureadyforyourfuturetraining.And,equallyasimportant,itistheirdutytoscreenoutthosewhoarenotmakingthegrade.YouhavetobeintheDelayedEntryProgram(DEP)totakethePSTwithyourMentor.TheSEALMentorandSpecWarDraftProgramsarejustwaysofmakingsurethat,onanationwidelevel,thebestcandidatesaregoingtoBUD/SandSWCCtrainingandarepreparedenoughtomakeitthroughtrainingphysically.AskyourlocalrecruiterabouttheNavySpecialWarfare/SpecialOperationsMentorinyourarea.OnceyouareDEP,youcantrainwiththeMentorinyourarea.

Step2:BootCampTraining

AllrecruitswillreporttoGreatLakes,Illinoistoattendbasicmilitarytraining.DuringBootCamp,youwillberequiredtotakeandpasstheSpecialWarfare/OperationsPSTagain.IfyoupassatBootCampyouare

SpecialWarfare/OperationsPSTagain.IfyoupassatBootCampyouareofficiallyinthepre-trainingcommunity,meaningyouwillreceiveorderstotheNavySEAL/SWCC,EOD,orDivingSchools.

Step3:Pre-Training

AfterBootCampyougettoworkoutforalivingatGreatLakesSpecWarPRE-BUD/Sprogram.YourjobistolearnabouttheSpecialWarfareandSpecialOperationsCommunitiesaswellstartanextensivephysicaltrainingprogramfor6–8weeks.Thepre-trainingprogramistohelpcandidatesgetintobettershapeasBootCampdoesnotproperlyprepareaSEAL,EODTech,orDiverfortheiradvancedtrainingprograms.Thepre-traininginstructorsarenotinterestedinweedinganyoneout

atthispoint.ThegoalofthistrainingistoteachcandidatesthattheywillnotsurvivethenextphaseoftrainingiftheystrivefortheminimumstandardsinthePST.

BelowaretheminimumandrecommendedstandardsforthePST:

PSTEvent MinimumStandards RecommendedStandards

500yardswim 12:30 8–9minutes

Push-ups 50 80–100

Sit-ups 50 80–100

Pull-ups 10 15–20

1.5miletimedrun 10:30(inshoes) 9:00–9:30

YoustillhavetoshowuptoBootCampinaboveaverageshapeanditisrecommendedthatyoubeabletohitalloftheaboverecommendedscorespriortoBootCamptoensureaproperphysicalfoundation.

Step4:NavySEAL,SWCC,EOD,andDiverTraining

SEALcandidatesattendBasicUnderwaterDemolition/SEALTraining(BUD/S),agruelingsix-monthtrainingprogramthatteachesthebasics

ofSEALmissions.Candidateswilllearnpatrolling,marksmanship,land/seanavigation,SCUBA,underwaternavigation/explosives,andavarietyofothercombat-relatedskillstoexcelintoday’swarclimate.

SWCCcandidatesattendtheNavalSpecialWarfareCombatantCrewmancourseinCoronado,CAfor22weeks.Therecandidateslearnavarietyofskillsrelatedtosmallboattactics,marksmanship,andcommunications,allwhilestillhavingtoendurearigorousfitnessprogramdaily.

EODcandidatesstarttheirphysicallyandmentallychallenging51weeksoftrainingandwilllearnNavydiving,parachuting,marksmanship,warfaretactics,andexplosiveordnancedisposalofavarietyofbombs,mines,torpedoes,andimprovisedexplosivedevices.

NavyDivercandidateslearnthebasicsandbecomethemostadvanceddiversintheworld.Tobecomethatskilled,diverswilllearntoperformshipsalvage,battle-damagerepair,deep-oceanrecovery,combatsalvage,emergentunderwatershiprepair,aswellasremotelyoperateddivingvehicles.ThetypesofpeoplewhoperformwellatSpecialWarfareandSpecialOperationstrainingprogramshaveseveralcommontraits.Askanyofthesespecialoperators,“Didyouthinkaboutquitting?”andyouwillusuallygetthesameanswer.“NO!”Duetoproperphysicalpreparation,yourbodyhasabetterfoundationtoremainfitthroughoutmonthsofgruelingtraining.Hereisalistofthosecommontraitsheldbysuccessfulgraduatesfromtheseprograms:

KnowingHowtoPlaywithPainManygraduatesoftheseSpecialOpsprogramswereformerathletesandknowthedifferencebetweeninjuryandpain.Sports,martialarts,toughworkouts,andlifeingeneralcanhelpyouknowwhatthedifferenceis.Graduatesknowhowto“tapeitupandplaywithpain”ifrequired.ThisiswheretheysaythatSpecialOpsTrainingis90percentmental.Itisnotacademicallymental,butismentallychallengingbecauseyouhavetodealwithpainanddiscomfortonadailybasis.

TeamPlayerUnderstandingwhatitmeanstobeateamplayeriscritical.Onceagain,

TeamPlayerUnderstandingwhatitmeanstobeateamplayeriscritical.Onceagain,sportstendtobethebestsourceforthistypeofskillandareaninvaluableassettowardsbeingaSpecialOperationsTeammember.

LiveToCompete,NotJustSurviveGotoyourtrainingprogramseekingtowineveryphysical,tactical,oracademiceventthereis.Bethebestrunner,swimmer,PTer,ropeclimber,shooter,andlandnavigator.Nooneisgoingtowinthemall,butifyoucanconsistentlybeinthetop5–10percentoftheclass,youwillneverthinkaboutquitting.ManypeoplewhoendupquittingtrainingintheSpecialOpsprogramswenttotrainingwiththemindsetof“justtrytosurviveit.”

TheFarmerWalkwithaweightedpackasshownheretrainsyouforhoursofboatandlogcarriesatBUD/S.

BUILDINGMENTALTOUGHNESS

Ihavehadtheopportunitythroughoutmylifetotestmydesireandmotivationtoserveandperformataveryhighleveloffitness.SincemyparticipationintheFightSciencetelevisionshow,wheretheytestedmyabilitytohandlecoldwaterandperformonaSpecOpslevel,Iamoftenaskedaboutimprovingmentaltoughness.Icannotpointoutoneparticulareventinmylifethathelpedmebuildmentaltoughness;Icanonlythinkofmany—alifetimeofeventsandhabits.Iwasneveroneofthosekidswhonaturallyexcelledatathleticsin

school,butItriedtoworkharderthananyoneelseinhighschooldid,andplayedfivesportsduringmyfouryears.Iworkedoutbeforeschool,didmysports,ranhomeafterpractice,andthenstudiedhard.WhenIgotintotheNavalAcademy,thereweremanypeoplelikeme,manyofwhomhadworkedevenharderthanIhad.IsoonlearnedthatIcouldmakeevenmoreuseofmytime;and,asaresult,IattainedanevenhigherleveloffitnessthanIpreviouslythoughtpossible.IagainthoughtIhadreachedmypeakinmySEALtrainingpreparation;thenIwenttoBUD/S.Iwaswellprepared.AllofmyUSNAclassmates(therewere20ofus)

whowenttoBUD/SgraduatedandbecameSEALs.Thatisa100percentgraduationrate,inaschoolthatboastsaboutits75–80percentattritionrate.Wewereatightbunchwhocompetedwitheachother,whichjustmadeusallworkharder.IrememberpeoplequittingeverydayandmyclassmatesandIwouldsaytoeachother,“Ithasn’tevengottenhardyet—whyarepeoplequitting?”Ifyourphysicalconditioningisatthehighestlevel,youdonothavetotapintoyourmentaltoughnessuntillater,inachallengingevent.However,inordertobuildthattypeof

later,inachallengingevent.However,inordertobuildthattypeofphysicalconditioning,youhavetotapintoyourmentaltoughnesseverydayofyourpreparationtraining.Itmightbeadaywhenyoudonotfeelliketraining,butyoudoitanyway.Itmightbegettingoveranewhurdlelikerunning,orswimmingfaster,ordoingathousandpush-upsinaworkout.Regardlessoftheobstacle,traininghardtogetoveritformonths,orevenyears,willbuildupmentaltoughness.

HellWeek—MyUltimateTestAtBUD/S,wetrulytrainedtocompete,notjusttosurviveeachday.Ourpreparationenabledustocompeteandsucceedwithouthavingtotapintoourmentaltoughness—yet.ButbythetimeHellWeekarrived,mentaltoughnesstrainingwasabighelp.YoucannottrainforHellWeek;itisatruegutcheck.WeallaskedactivedutySEALs,“HowdowebetterprepareourselvesforHellWeek?”Amongstourselves,wehadkickedaroundtheideaofgettingcolderduringourworkouts,orstayinguplaterandsleepingless,evengettingunderthelogmoreinourworkoutsforlogPT.WedidthisforawhileandthenourSEALchiefstationedattheAcademy,RichBlack,said,“HellWeekislikeakickinthenuts—youcan’treallytrainforthatwisely.”Welaughedandagreed,butwemadeourworkoutsharderallthesame,andpreparedwellthatlastyear.Asyoumightimagine,weallhadthesamedoubtsinourheads:werewetoughenough?However,weweresowellpreparedthatwewereabletoturnthatdoubtinto,“NowayamIquitting;IjustprayIdonotgethurt.”Littlevictorieslikewinningtheobstaclecourse,doingthemostpull-upsonthePST,orhavingthefastestswimintheclassweredailychallengesthatreallyturnedBUD/Sintoacompetitionandmadeitfun,ratherthanfeelinglikeatorturesessionwherewewerejusttryingtosurviveeachday.ThisiswhereIcameupwiththesaying,“TraintoCompete—NotJustSurvive.”ItreallyhelpedmakeBUD/Saseriesofracesasopposedtopainandtorture.WhenBUD/SClass180startedFirstPhase,wehad120students.BythetimeHellWeekstarted,weweredowntolessthan90studentsinourclass.Peoplelefteverydayforavarietyofreasons.Toocold,toomuchstress,toomanypush-ups,toomuchrunning,toomanywater

muchstress,toomanypush-ups,toomuchrunning,toomanywaterskills;bytheend,BUD/Swillgiveyoutoomuchandtoomanyofeverything.ThenightbeforeHellWeek,wewerealljackedup.Wecouldnotsleep,butweforcedourselvestorestandjustwaitedforthelateOctoberHellWeekof1991tobegin.BUD/Sclass180wasabouttobreakoutforHellWeek.HundredsofblankroundsfiredfromM-60gunsandlargeamountsofsmokeandconcussiongrenadesmadeusallawareofwhenHellWeekstarted.Wespentthefirstthirtyminutesstayingasclosetoourswimbuddiesaswecouldanddidhundredsofrepsofpush-ups,flutter-kicks,runningtothesurfzone,andgettingwetandsandywhilethesoundsofbullets,bombs,andinstructorswithbullhornsdirectedoureverymove.Westayedwettheentireweekandlost40membersoftheclass.WeeventuallylowcrawledfromtheGrindertotheocean(about200meters,mostlyonpavement)andstayedinthesurfzonelockedarm-in-arm,singingsongsinthedarkforafewhours.Wewerecold,butnotfreezing,butalreadyhadmembersfromtheclassquittingwhilewewereinthesurf.Wegotoutofthewateranhourorsobeforemidnight.Weknewwewouldeatroughlyeverysixhoursandourmentalgoalwastomakeittothenextmeal.Duringthenexttwohours,wegrabbedthelogsandstartedlogPT.WeknewthatafterHellWeekwasfinished,wewouldbedonewithLogPTatBUD/S,sowewereactuallyexcitedtostartandfinishourlastlogPTatBUD/S.

LogPTDuringHellWeekWestoppedaroundmidnightthinkingitwouldbeourlastlogPTandthatwecouldfinallyeatsomething,butevidentlythefirstmealwouldnotbeuntil0600soweranaroundforafewhourswiththeIBSboatsonourheadsbeforecomingbacktothelogs.Wait—logPTagain?WedidlogPTuntil0600breakfast.Thiswasaboutfourhoursofrunning,lifting,workingtogetherasateam,andlayingonourbackshalf-nakedonthesteelpierontheBaysofCoronado.OnethingHellWeekwillforceyoutodo:youwillworktogetherasaboatcrewteamoryouwillsufferforit.WeactuallygottoeatbreakfastandthencontinueddoinganothersixhoursoflogPTuntillunch.WelaterfiguredoutthatourlastlogPTsessionwasabout12hourstotal.Youstillgetthefullbenefit

fromlogPTduringHellWeekthesedays,fromwhatIhearfromrecentBUD/Sgraduates.

One-ManLogPTThisisawaytodoone-manlogPT.Ifyoudon’thavealog,thenresorttotheweightroomoptionusingthedumbbellsorbarbellPushPress(thispage)andThrusters(thispage).Gettingtheshouldersandcoreaccustomedtotheweightofalogisasmartpreparationtoolifyouarenotaseasonedlifter.Restthelogontheshouldersandgetusedtothatdiscomfortasyouwillbemovingthelogwithyourboatcrewinthisposition.

TheDaysTurnIntoNightsWemadeitthroughthenight,gotsomechow,andwerereadytogotothenextmeal.Wespentthefirstdaydoingfour-miletimedrunsasaboatcrew(whichisonlyasfastasyourslowestmanis)andmoresurftortureandlowcrawls.Thewhistledrillsbecameinstinctafterhundredsoftimes.Onewhistle:dropandprepareforincoming;twowhistles:lowcrawltowardtheinstructor.Thiswasaconstantdoublewhistle(tweet-tweet,tweet-tweet)andyoukeptlowcrawlinguntilyoucouldtouchtheinstructorblowingthewhistle.Threewhistleblastsmeantyoucouldstandupandrecover,butitalwaystookatleast100yardsoflowcrawling.Infact,forafewmonthsafterHellWeek,whenmyalarmonmywatchwouldwakemeupwiththesame(beep-beep,beep-beep)Iwokeuplowcrawlinginmybed.Thedaysgotwarmwithoutbeinghot,butthenightsgotcoldaswesanggoodbyetothesunshineandhellotothedarkness.“Goodbyesunshine,hellodarkness,”wesangeverynight

untiltheinstructorsgottiredofourvoices.Thenwespentthenextfewhoursinthesurfzoneeithersingingordoingboatraces.

WhydoesitalwaysrainduringHellWeek?ForasmanytimesasIhavewatchedorbeeninCoronadowhenaHellWeekwastakingplace,ithasalwaysrained.Itrainedonusaswellandmadethenightsalittlecolder,butthewatertemperaturewasactuallywarmerthantheairtemperaturesotherewasnosuddenshockofbeingcold.Butyouwerecoldinthelongterm,andyouneverstoppedshaking.Youneedallthecaloriesyoucangettostaywarmwhenyouarethatcoldandactive,so

itishighlyrecommendedtoeateverythingonyourplate(andyourbuddy’splateifheleavesanythingforyou).Stayfull,staywarm.Rememberthat.

RunningwiththeBoatonYourHeadThereisnothingworsethanthisduringHellWeek.Manypeopleagreethattheconstantpoundingoftheboatonyourheadisthehardestthingtoendure.Youwilldothisformilesandprayyouwillbeinthewatersoonsoyoucanpaddleasopposedtorunning.Thereisnogoodspottogetundertheboat.Themiddleoftheboatputsconstantpressureonyourheadandthefrontandthebackgettobouncingonyourheadasyourunwithyour6–7manboatcrewsunderthe200–300poundboat.Howcanyouprepare?Neckexercisesaresmarttoaddintoyour

training,aswellasgoodcoreworkoutsforbothabsandlowerback.IwishIwouldhavehadtheTRXbacktheninmypreparationphase,asmybackat43isstrongernowthanitwasat23duetotheconstantcoreworktheTRXdoesforme.Butsomehangcleansandpowercleansaregoodtoo,ifyoudonothavethatbackgroundunderyourbelt.

WhatWasThat?Afteryourthirddayofstayingawakewithnosleep,youstartseeingweirdthings—hallucinationsresultingfromsleepdeprivation.Whatisreallyhappeningisyourbrainwantstogotosleepandgointoadreamland,soyouactuallystartseeingyourdreamssuperimposedonreality.Youcanbetalkingtoyourbuddyandhefallsasleepstandingup.Itisfunnywhenhewakesuptalkinggibberish.Itisalsoreallyweirdtoseecartoonsrunningtheobstaclecourse,oralittlemusclemaninplaceofafirehydrant.Oneofourboatcrewmemberskeptseeingawallandtriedtopushoffthewallduringour“aroundtheworldpaddle.”ThepaddleisaboatracethatstartsintheBayontheAmphibiousBaseandyouhavetopaddleoutoftheBayintothePacificOceanandthensouthtoBUD/S.Thistakesmanyhours,butifyouwin,youactuallygetsomesleeptime.Ourboatcrewwonandactuallywaitedfortwohoursforthelastboatcrewtoarrive.Wewatchedthemgethammeredforlosing.Wesleptonthesand,underanoverturnedIBShuddledtogetherfortwohours;despiteappearances,thiswasprobablythemostcomfortable

sleepIhaveeverhad.ThiswaswhenIrealizedIhadregressedbacktoaprimalancestor.Iwasananimal,acaveman.Weallhavethisskill.Itjusttakesextremeeventsforustoengagetheprimalinstinctsoftrulylivingwithinafight/flightresponse,butweallcandothis.Afteryoubustyourbuttforthreedays,youprettymuchgointo

zombiemodeandjustgetthingsdone.Thereisapointwhenthereisnothingtheinstructorscandotohurtyou.Whataretheygoingtodotoyou?Makeyoudomorepush-ups,getyouwetandsandyandcold,makeyourunmore?However,therearemomentstowardthelasthalfofHellWeekwhen

youhavetoengagethethinkingpartofyourbrainagainandactuallyplanmini-missionsofstealthandconcealment,whereyouhavetohidefromtheinstructors.Winnersgettohangoutbyahugebonfireandyoucanevenstaywithyourboatcrewaslongassomeoneinthegrouptellsjokesthatmaketheinstructorslaugh.Youalsostartrunninglikeanoldmanwithseriouschaffingafter4–5daysofbeingwet,cold,andsandy.ThereareothereventsduringHellWeekthataremorefunthan

challenge,butIguessthatdependsonyourmindsetasyouaregoingintoandthroughit.BUD/SHellWeekteachesyouthatthehumanbodyistentimesstrongerthanthemindwillletitbe.Youreallyhavetoturnofftherationalthinkingpartofyourbrainthattellsyouthatyouneedtogotosleep,rest,andrecoverafteralongdayswork.Youactuallyhavetoregressbacktoacavemanstate,wherethereareno“creaturecomforts.”Youlearntoenjoyfoodasawonderfulgift,momentsofsleepfeelslikehoursandjumpingintoaswimmingpoolfeelslikeabath.Regardless,finishingHellWeekstillstandsasthedefiningmomentforamemberofaSEALteam.YouhaveearnedtherighttostarttrainingtobecomeaSEALafterthisgut-check,andyoushowtheSEALsthatyouwanttobethereandyouwillnotquitwhenneededbyyourteam.

AboutMentalToughnessTrainingPreparingforanySpecialOperationstrainingprogramcanbechallengingandcanoftenleadyoutoquestionwhetheryouaretoughenoughtoendure.Whoknowsif,atthemomentwhenyoubecomephysicallyexhausted,youwillbeabletosuckitupandnotquit?

Theansweristolearnhowtoplaywithpainanddiscomfort.Theskillyoumustpracticeandlearnhowtodoistodisassociate.Sincebeingintroducedtothisconcept,IhaveinterviewedseveralSEALs,physiologists,andpsychologists,andhavethoughtaboutmyownexperiences.Allparties,SpecOpsstudentsandscientistsalikeconfirmedit—theabilitytodisassociateisahighlyusefulskillwithapplicationsinathleticsanddailylife,aswellasSEALtraining.Inlaymen’sterms,todisassociatemeanstodisengagefromyourbodyandfocusonsomethingelsebesidesthepain,boredom,ordiscomfortoflife.Theabilitytodisassociateshouldnotbeconfusedwiththedisassociationdisorderoftencausedbytraumaticevents,butratherrecognizedasamethodtoendurelong,painful,uncomfortable,andtiringeventslikeHellWeekorcold-waterexposure.EveryoneIspokewithhadauniquestoryregardinghowheorshewasabletodisassociate.Hereareseveralexamples:

Pain: A dental visit using no painkiller when getting a cavity filled.Manyhaveenduredthiswithafocusona“happyplace”orgazingatatinyspotontheceiling. I triedthisonce,andonlyonce; Imade itbutrealizedmydisassociationskillswerenotasstrongasIthought.

Competitive/LongDistanceRunning:Manymarathon runners spendthefirstfewmilesgettingtheirpacedownandthenspendthenext20orsomilesfocusingonsomethingelse,likebuildingahousebrickbybrick,tohelpwiththemonotonyofrunning26.2miles.Thentheycomebackand finish strong with that final kick that requires more focus toaccomplish.

Swimming: Many swimmers call what they do when swimming forhoursatatimegoingintoa“swimcoma.”Lookingattheblacklinefor6000+metersrequiresthemindtowander,butalsotobephysicallyinthe event itself. Many collegiate swimmers talk about writing termpaperswhileswimming.

High Rep PT:When you doworkouts preparing for BUD/S, the total

reps in a pyramidworkout or super set can take you into the severalhundreds of push-ups, sit-ups, dips, and even pull-ups. Many formerSEALs talk about zoning out within 5–6 sets when doing thesemonotonous,highrepetitioncalisthenicsworkouts.

Cold Water: Thinking warm thoughts and repeatedly flexing yourmusclesatregularintervalswillhelpyoufightthecoldfromgettingintoyourbrainandtellingyoutoquit.Ialwaysthoughtwhilesittinginthefreezingwaterabouttheendofthedayinthewarmshower,puttingondryclothes,andcrawlingintobedundersomebigblankets.

TeamPlayer:Manypeoplekeepgoingjustsothattheydonotletdowntheir team. I remember taping up sprained ankles and still playing infootball gamesbecause I didnotwant to let downmy teamormiss achancetocompete.AfewoftheSEALsItalkedtoactuallybrokebonesduringHellWeekanddidnotquitwithabrokenfoot,orevenabrokenleg.Theysaidtheydidnotwantto letdowntheirboatcrewandtheirswimbuddy. To them, quittingwas not an option and they found thefocustoignorethepainbyhelpingoutothersintheteam.Howdoyougetthisabilitytodisassociate?Practice!Physiologicallyspeaking,yourbodycanproducehormonesthatcanspeedyouup(adrenaline/cortisol)aswellasopiate-likehormonestorelievepain(endorphins)simplybythinking.Ifyoudonotbelieveme,thinkaboutsomeonebustingthroughyourfrontdoorwithagunandtakingyourfamilyhostage,orthinkaboutsex;seeifyouhaveaphysiologicalresponse.ItrulythinkthatthisiswhymanyofmyworkoutshelppeoplesuccessfullyprepareforSpecOpstrainingprograms;thenumberofhigh-volumeworkoutsallowforthisdisassociationprocesstooccur,whetherbecauseofmonotonyorbyenduringpain.ThekeytothisskillworkingduringyourSpecialOpscareerisbeingabletostillthinktacticallyandlogicallywhiledisassociatingfromthepainanddiscomfortofwhatevertraininggivesyou.BeingabletodisassociatemaygetyouthroughBUD/SandotherchallengingSpecOpscourses,butbeingagoodSpecialOperatorrequiresyoutoavoidgettingintoazombiemodewhentacticaldecisionsarerequired.This,too,takespractice:performinglong,tiringeventswithafullmissionprofileinyourtrainingwithyourteams.Theworkoutsintheprogramwillhelp

yourtrainingwithyourteams.Theworkoutsintheprogramwillhelpyoupracticethedissociationskillwhilestillthinkingcreativelytogetthroughtheworkouts.Breathingdeephelpsyounaturallyengagethethinkingpartofyourbrainwhenneededfortacticalthinkingdrills,evenwhenphysicallyexhausted.LikeIalwayssay:no30–45minutegymworkoutwilltrulyprepare

youforadayinSpecialOpsTraining.Youhavetoputinthetime.

HowFarisTooFar:MentallyToughorStupid?Tryingtodifferentiatethesetwoischallengingattimes.Ihavefoundthatmentaltoughnesscanborderon,orcrossoverto,stupidityveryeasily.Personally,Itendtomeasurementaltoughnessontwodifferentstandards.Fortrainingprograms,thelineispainversusinjury.Forgettingoutoflifeordeathsituations,thereisnostupidway—onlythewaythatyieldssuccess.Inalifeordeathsituation,youmaybeseverelyinjuredandstillkeepmovinginordertolive.Thisrequiresthementaltoughnessingrainedinusallasabasicsurvivalskill.Forinstance,whenplayingsportsorgoingthroughtrainingprograms

formilitary,police,andfirefighting,youwillfindyourselfinpainfromthedailygrindveryoften.Someofthesepainswillborderoninjury.Thereisafinelinebetweensuckinguppainandpushingintoamoredebilitatinginjury.Yes,youcanbestupidandpresson,andruinyourchancesofgraduationorpermanentlydisableyourselfintheprocess.Bypushingthroughpainintoinjury,youcrossthelineoverintostupidity.Sometimesitisjustluckthatgetsyououtofinjury.Itiswisetounderstandthedifferencebetweenpainandinjurywhilepre-training,aswellasduringyourchoiceoftraining.Whenyousuckuppain,itrequiresmentaltoughness.Whenyoupushthroughpainandintoinjuryjusttoavoidstoppingorquitting,thatiswhentheborderofmentallytoughandstupidbecomesfuzzy.Youarenowgamblingagainstyourlucktoavoidfurtherinjuringyourself.Beingmentallytoughhelpsyoutokeepcompetingwhenyourmind

wantsyoutoquit.OnethingIlearnedduringHellWeekatBUD/Swasthatwehaveasectioninourbrainthattellsustostopinordertopreventusfromhurtingourselves.Therearetimeswhenyouhavetoshutoffthatpartofyourbrain.Onceagain,yourbodyistentimesstrongerthantheuntrainedmindwillletitbe.Thistypeoftraininghelpsyoutapintothismindset,butoftenyourlifeexperiencesaswell

strongerthantheuntrainedmindwillletitbe.Thistypeoftraininghelpsyoutapintothismindset,butoftenyourlifeexperiencesaswellcanbuildamentaltoughnessandresiliencethatnoonecanbeat.Beingmentallytoughcantakeusintoanotherlevelofcompetitionor

intoasurvivalmodewithsuccess.Youwillfindwhenthingsgetbadandyouareworriedmoreaboutlivingthananythingelse,yourbodywilldoalltheworkforyouwithoutthoughtofwantingtoquitordying.Ashumans,wearebuilttosurvive.Onethingthemilitary,police,firefighters,andothertypesofsimilartrainingwillgiveyouisanabilitytothinkinhighstresssituations,whenmostpeopleshutdown.Eventhen,itistherepetitioninourtrainingthatenablesourbodiestoperforminordertosurviveorhelpotherstosurvive.Thetrainingdoesnotmakeyoumentallytough;itsimplybringsitout.So,whatisthedifferencebetweenbeingmentallytoughandbeing

stupid?Simplyput,mentallytoughpeoplearenotstupid;theyarethosepeopleyoulooktobearoundwhenthereisdangeroranimpossibletaskinfrontofyou.Italldependsonyourpointofviewandattitude.Wealldostupidthingsfromtimetotime,becausewearehuman.Buttakealookatthejobsthattheprovenmentallytoughperform:runningintoaburningbuildingtosaveothers,runningacrossastreetwhenbulletsareflying,orjumpingoutofaperfectlygoodairplaneintoenemyterritory.Somemaythinkallofthesethingsarestupid,butitisthe“stupid”peoplewhokeepussafefromterrorists,criminals,burninghouses,andothernaturalandman-madedisasters.

PSTCLINIC:THENAVYSEALENTRANCEEXAM

NavySEALPSTClinic:FormingaStrategyforSuccessOverthepast20+years,Ihavetrainedfor,taken,andadministeredcountlessNavySEAL/SWCC/DiverPhysicalScreeningTests(PST).Indoingso,Ihavecreatedasystemthatenablesboththeinstructorandstudenttogaugeprogressaccurately,aswellasmakechangestocurrenttrainingprogramstoquicklyincreaseperformanceinthePST.IfyouhavenevertakenaNavyPST,donotthinkanyofyourcurrentindividualscoreswillbeaccomplishedaseacheventhasawayoftakingrepsawayfromthenextevent,aswellasaddingtimetoyourrun.Neverbethatguysaying,“Yeah,IthinkIcanruna9minute,1.5mileandswima8minute500yardswim,”withouthavingevertriedit.Thisisacommonmistake,andresultsinmanybeingcrushedintheirfirstrealgradedPST.

Forup-to-dateinformationonrecruitmentandphysicalstandards,visittheofficialNavySEALwebsiteatwww.sealswcc.com

PracticethePST!BelowarefourrecentPSTtakersandtheirscoresthroughoutwhatIcallthe“22eventsoftheNavySEALPST.”InsteadofthinkingonlyofthefivemaineventsofthePST(500yardswim,pushups,sit-ups,pull-ups,anda1.5milerun),Ibreakitdowninto22smallerpointstohelpunderstandwherethestudentneedsthemosthelpduringthePSTandhis/hertraining.

his/hertraining.

500YardSwim:MasteringtheCombatSwimmerStrokeThenumberonewaytobecomefasteratswimmingistomasteryourtechniqueandincreaseyourenduranceforthe500yardswim.Thisrequiresseveraldaysperweekofswimming,soyouwillhavetoputinthetimetomakethiseventeasier.ThetricktothefirsteventofthePSTistopaceyourselfsoyouarestillasfastaspossiblebuthaveplentyleftinyourtankfortheotherfoureventsofthetest.Asyouwillsee,thefourstudentsbelowallhaddifferentexperiencesinthePST:alltriedtopacethemselves,buttheysoonfoundoutthatbuildingupyourenduranceisalsocriticaltothistest.WhatIlookforwhenadministeringthePSTisthestudent’stimeper50yardsforeachofthetenlaps,aswellasthestrokecountittakesthemtogetacrossthe25yardpool.Thegoalistogetthestrokecountdownto5–6strokesperlengthandtoavoidlosingyourformthroughoutthe500yardswim.Asyouwillsee,afewofthestudentsneedtoworkontheirswimmingendurancebecause,oncetheygettired,theirformturnspoorandtheyaddmanystrokesperlength.Inadditiontoslowingyoudown,thismakesyoumoretiredfortherestofthePST.

StudentA: Startedout at a sub10minutepace for the first 2–3 laps.After150yards,his strokecount started increasing,asdidhis50yardsplits.Heneedstofocusonmore200–250yardtimedswimsfor4–5setstogethisenduranceupforthisdistance. Itwashis firstPSTandhe isstilllearning.

Student B: Started out sub 10 minute pace as well but was able tomaintainit;however,thefirsttwolapswereactuallycloserto8minutepace so he still started out too fast for his level of endurance.He didmaintainhisstrokecountwellwhichhelpedhimkeephis1minutelappace steady through the swim.He nowneeds to focus onmaintaining50–55secondlapsfor10lapsinhisworkoutstogetdowntothesub9zoneintheswim.

Student C: Started out at 7–7:30 pace butmaintained 45–50 secondseach lapwhich scored him a nice swim of 8minutes and he kept hisstrokecountat6–7throughthewhole500yards.Hisenduranceistherenow; if he wants to push faster times in the sub 8minute region, heneedstofocusonmaintaining45–47second50yardswims.

StudentD:Perfectpacedswimforhisendurance.Hestartedoutat52seconds,whichisan8:40paceandendedwith8:35.The5lapsplitwasperfectly on pace for where he finished. Stroke count increased by 2strokes per length; however, 1–2 strokes per length is an acceptableincrease.

TipsforFasterTimes500yard=PACE–10×50yardswimatgoalpace–countingstrokesperlength.Whenyouseeyourstrokesperlengthstarttoincreasebymorethantwostrokesperlength,increaseyourworkoutssoyoupushthatparticulardistanceseveraltimes(like5–6sets).Usually,Irecommend1000–1500yardsofswimmingperswimworkout.Asolidworkoutforthiswouldbetentofifteen100yardswims,fivetosix200yardswims,or(whenyougetgood)twotothree500yardswimsfortime.SeeStewSmith’sYouTubeChannelforCSScritiquevideos.

CSScritiquevideos.

StrengthSectionEventhoughtheycallthenextsectiontheStrengthSectionofthePST,itistrulyanendurance(musclestamina)test.Yourabilitytoperformmultiplerepetitionsofeachoftheseexerciseswithoutfailhasastrengthcomponenttoit,yes;buttoacethistestyouhavetobeabletotakethesetraditionalstrengthexercisesandmakeitanenduranceexercise.

PushUpsItisvitaltomaintaintheproperstance.Yourhandsshouldbeaboutshoulder-widthapart.Lieonthefloorwithyourhandsevenwithyourchestandhandsjustoutsideshoulder-width.Toomanypeopleplacetheirhandstoohighortoolow,whichweakenstheirpushupstremendously.Yourpartneriscountingyourrepsforyouandislookingforzeroelbowbendatthetopanda90-degreeelbowbendatthebottomofthepush-up.Ifyoudon’thaveapartner,placeawaterbottlethesizeofafist(3–4inches)onthefloorandaimtotouchyourchesttothebottle,orperformthetestinfrontofamirrortoseeyourform.

TipsforMoreRepsForthepull-ups,sit-upsandpushups,letgravitytakeyoudowntoavoidwastingenergy.Slowlyletyourselfdroptothedownpositionsoyouarejustexertingontheupmovement.

StudentA: Had perfect form butwas going down too slowly and toocontrolledtomaintaina2-minutepush-upset.

StudentB:Hasalwaysbeenweakatpushupsandisactuallyimprovingfrom previous PSTs, so his job is to keep doing pushups past the 1-minutemarkwherehefailedanddroppedtohiskneesduringthisPST.Perfectpaceifhebuildsuphisenduranceforanotherminute.

StudentsCandD:Bothdidokay,butbothneedtobuilduptheirrepsto push the 100+ zone for a competitive SEAL slot.Usually this onlytakesa fewweeksofdoingpush-upworkouts3 timesperweek (everyotherday)inthe2minutetimedsetrange.

NOTE:Ifyoueverstartshakinguncontrollablyduringthefinalhalfminuteofyourpushuptest,DONOTtrytogetanymorereps.Whenyouareshaking,youarewastingalotofenergythatyouwillneedfortheremainingexercisesofthetestandyouwilllikelynotevencompleteanother1–2pushupsonceyoustartshaking.Thisisacentralnervoussystemoverload.Itisrecommendedtofallonyourchest/kneesandyourtestisdone.

Sit-UpsPlaceyourfeetflatonthefloorandraiseyourknees.Itisbesttostartoutwiththeheelsofyourfeetabout12–18inchesfromyourrump.FortheNavyPST,lieonyourbackwithyourarmscrossedoveryourchest,keepingyourkneesslightlybent.Raiseyourupperbodyoffthefloorbyflexingyourabdominalmuscles.Touchyourelbowstoyourthighsandrepeat.DuringthePFT,someonewillbecountingandholdingyourfeetforyou.

PACE YOURSELF: The most important thing is to pace your sit-ups.Manytimes,peoplestartouttoofastanddoabout30–40repsinthefirst30seconds,andendupnotbeingabletoget30–40inthenext1:30ina2:00test.Whatthistellsmeisthatyoustartedouttoofast.Ifyourgoalis 80–100 in a 2:00 period, you should pace yourself at 20–25 in 30secondsand40–50in1:00,etc.

ATipforaFewMoreRepsWhenyoufeellikeyouarefailing,slideyourbuttback2–3inchesandyouwillchangetheangleatwhichyoudoyoursit-upsandfindyourselfabletoget5–10moreifyouhavethetimeleft.

StudentA:After1minute,studentAwasonpacetohit115–120sit-upsin2minutes,butasyoucanseehedroppedandjustgotanother30repsvs.the60repshewaspacing.Ifhedropshis:30paceto25,then50at1minute, he will see 95–100 sit-ups as he will be able to handle theslowerpaceforlonger.

StudentB:Heisstillimprovingbuthispacedropsoffafter30seconds.Heisworkingonhissetssohecanlearntousehismusclememoryskillsfor 20 reps in 30 seconds for two minutes. His next goal is 80 in 2minutes.

StudentsCandD:Bothpeteredoutafter30–60secondsandcouldnotmaintainthepacetheystarted.Theybothneedtoadd1minutesit-upssets into their workouts of 50–55 sit-ups perminute to push the nextrangeof100+sit-ups.

TheProperPull-Up(RegularGrip)Grabthepull-upbarwithyourhandsplacedaboutshoulder-widthapartandyourpalmsfacingawayfromyou.Pullyourselfupwarduntilyourchinisoverthebarandcompletetheexercisebyslowlymovingtothehangingposition.

StudentsA,B,C,D:Allhadproper formforpull-ups, somewere justbetterthanotherswere.Ittakespracticedoingpull-ups,negatives,pull-downs,rows,andotherpullingexercisestogetbetteratpull-ups.

Student C: As he started to come close to failing, he looked up andarchedhisbackforthelastfewrepstomakesurehisbackwasgettingintotheexercisevs.justhisarms.10MinuteBreak:TheTransitiontotheRun

10MinuteBreak:TheTransitiontotheRunAfteryouperformthemaximumrepetitionsetswithyourupperbodymuscles,yourhearthasforcedbloodtoyourarms,shoulders,andtorsoleavingyouvery“pumpedup.”Runninglikethiscanbedifficultbecausetheheartnowhastopumpthebloodfromyourarmsandtorsodowntoyourlegsand,ofcourse,oxygenatethebloodrepetitively.Whenbloodis“stuck”intheupperbody,asitisafteramaximumrepetitionPTtest,yourheartpumpsharderthannormalwhenyoustarttorun.Thiscanthrowoffyourknownpace(musclememory)thatyouhavetrainedtomaintainforyourrun.Yourbreathingismorerapid,yourheartbeatisthereforemorerapid,yourarmswingisstiffratherthanfluidandrelaxed,andyourlegsareburningforoxygenatedblood.Thiswillleavemanytosayattheendoftherun,“Ifeltokayafterthefirsttwolaps,butthefirsthalfmileaboutkilledme.”Hereistheanswertothisproblem:afteryouperformthePTtest,takethetimeinbetweentheupperbodyexercisestostretchyourarms,chest,shoulders,stomach,andlowerback.Thenrunforabout2–3minutesataneasypacetogettheblooddowntowardyourlegs.Finally,takeabout3–5minutestostretchyourlegs.KeepshakingyourarmsthroughoutthetimeinbetweenthePTandruntoloosenup.

1.5MileRunFocusonyourpacewiththe1.5milerun.AftertheswimandPTportionsofthetest,usuallytherunturnsintoagutcheck.IfindthathavingsippedsomeGatoradeorhavingsomeextrasugarinmybodywillhelpwiththatfinalpushofenergyneededtogoanaerobicintherunforthebesttime.AfteryouhavetransitionedfromthePTportion,focusonasteadyrunningpace,inhales/exhales,andarmswingstoworkthroughthenext1.5milesofrunning.Ifyouarerunningintheheat,makesureyouhaveproperlyhydratedpriortothePST,includingyourintakeofwater/electrolytes/sugar,soyouareatyourbest.Trytocoolyourselfdowntoo.Fatigueiscauseinpartbybodyheatandexertion,socarrycoldwateronhotdays.

Student A: Had a perfect 7 minute mile pace for the first mile butdropped15secondsinthe5thlap.Focusingonfaster1mile+runswillhelppushovertheendurancedrop.

Student B: Had a 6–6:30 mile pace throughout the run and kept itsteady for one of his best timed runs ever.Work onmaintaining 1:30quarterstogettothe9minuteflat1.5milerun.

Student C: Perfect 6 minute mile pace throughout. As with hisswimming, he nailed 6 minute mile pace for the 1.5 mile and hadenoughjuicetospeedup6secondsonthelastlaptobreak9minutes.

StudentD:Startedat6minutemilepaceandsloweddownto7minutemilepace.Needs toworkon1:30quartersandrunning3minutehalf-mileintervals.

ThissystemofbreakingdownthePSThelpsstudentshaveabetterunderstandingofwhereinthetesttheyarefailingandhowtogetoverthesestickingpoints.Thebestwaytogetbetteratthistestistotakethetestseveraltimes.Treatitlikejustanotherworkout.ThisPSTisyourentranceexam,sotakeitseriously.Neverassumeyoucanscorethismanypointsorrunthatfast;ifyouhavenottakenthistestasitisgiven,thenyouwilllikelybedisappointedinhowyouperformongameday.

TechniquesforRunningTherearedifferenttypesofrunningatBUD/S.Youhavetopassthe1.5miletimedrunsimplytogetintoBUD/S.EachweekyouwilltakeafourmiletimedruntogetthroughBUD/Swearingpants,boots,andona

miletimedruntogetthroughBUD/Swearingpants,boots,andonabeachofhardpackedsand.Therearealsoafewsoftsandbeachrunseachweek,aswellaspavementrunstoandfromthechowhalleverymeal.Alloftheserunsrequireastrongfoundationinenduringpainwhilerunning,attainedpriortoarrivalatBUD/S.Asolidbaseisdefinedat25–35milesperweekonvariedsurfaces.

Wehavecomealongwayinhowweteachrunningtoday.Nowwithsuperslowmotioncamerasthatcanbeboughtatanylocalelectronicsdepot,wecandissectastride,armswing,orfootstrikewithmoreaccuracythanwecouldinthe1980s.Therearemanydifferentstylesofrunning,anditisagoodideatolearnthemandpracticewhatworksbestforyou.OnethingIhavelearnedinmorethan30yearsofrunningisthat

differentbodytypes,load-bearingsituations,andgroundconditionscreatetheneedtolearndifferentrunningstylesforlongerdistancesandtimedruns(1.5–4miles).Istartedbyaskingover100peoplethequestion,“Howdoyourun?

Whatformdoyouuse?”HereiswhatIfoundfromavidrunnerswhouserunningforentertainmentand/orfitnessconditioning.Manyevenrace10kandmarathondistances.

•63%didnotknowwhatformtheyran;theyjustran.

•22%usedPOSEMethod

•10%usedChiMethod

•5%usedBarefootRunningorminimalistshoes

Thefunnythingisthateveryonesworebyhisorhermethod.Eventhe63percentstatedthatthisishowtheynaturallyrun.Usingthestylesabove,wewillbreakthemdownanddiscussthedifferencesandsimilaritiesofeach.

Heel-ToeContact:WhatDoesThisMean?Iremembermyfirstcoachtaughtustorunwithheel-toecontactintheearly1980swhenIwasinmyearlyteens.Infact,Ihavetaughtthismethodmyself;buthavesincerealizedthatIwasneverrunningonmyheels—itjustlookedlikeittothenakedeye.Theactualimpactpointwasmoremid-footanddirectlyunderme,althoughmyheelsdidgraze

wasmoremid-footanddirectlyunderme,althoughmyheelsdidgrazetheground.Manyrunnerstookheel-toeliterallytomeanlandingontheheel,

rollingacrossthefoot,andpushingoffthetoe.Sometooktheheel-toecontactastheheel/toelandingonthegroundatthesametime.Myfirstcoachinrunningdidteachmetwoimportantskillsthathelpedlimitrunninginjuries:theAudibleTest,andlimitedverticalbouncingwhilerunning.Ithinkthesearevaluablenomatterwhatmethodyouusetorun.

AudibleTestTheonethingIstillusefrommycoachfromthe1980sistheaudibletest:Ifyoucanhearyourfootslappingtheflooronimpact,youlikelyarerunningwrongifjogging.Thiscouldbebecauseofheelstrike/footslap,orbecauseyourcalfandshinmusclesareoverworkingandareunabletoextend/flexthefootduringthefootcontact.

LimitedBounceYouwillnoticethatmostofthebestrunnersintheworldhaveverylittlebouncefromthewaistup.Inthemilitary,wethinkofthisasmarchingfromthewaistdowntopreventheadbobswhenmarching.Applyingthistorunningproducesapowerful,sustainablestride.DoasimpleYouTubesearchforKenyanmarathonrunnerstoseeperfectrunninginaction.Youwillseeverylittlebounceevenatsub5minutemilepaces.Slowthespeedtoreallyseethephysicsatworkforaworld-classrunner.ThecoachesIhadinthe1980staughtthattheheelstrikewasnota

hardstrikeonthebackoftheheelwiththetoespointingup,butonthefrontsideoftheheelclosertothemid-foot.Inthepast,Ihaveusedthisheel-toemethodinteachingwithoutanyfurtherexplanationandhavesinceexplaineditdifferentlyasmoreofamid-footstrikeandrollofthefoot.Iapologizeforanyconfusion.Weknowthathardheelstrikesarearesultofover-stridingandcanleadtomanyfoot,knee,andshininjuries.Inaddition,aheelstrikeinfrontofthebodycanlimityourmomentumandslowyoudownsignificantly.Itislikeputtingonthebrakeseachstep.Forsomerunners,whenrunningwithamid-footstrike,thehuman

eyewouldseeaheelcontactwithfootrollwhereasthesuperslow

Forsomerunners,whenrunningwithamid-footstrike,thehumaneyewouldseeaheelcontactwithfootrollwhereasthesuperslowmotionshowssomethingdifferent.Theheelmaygrazethegroundfirst,butitisnotthepointofimpact;themid-pointactuallyistakingtheimpactofrunningwhenthefootisdirectlyundertherunner.

DifferentRunningForms?Manypeopleprefercertainmethodsforrunningtoothers.WhatItellthemis,“Youcannotarguewithresults.”Soifoneoftheseisyourform,anditworksforyouandmakesyouafaster/injury-freerunner,thenkeepitup.Theotherformsmayormaynotworkforyou,buttheywillworkforothers.Asyouwillseebelowtherearemanywaystorun—decidewhichoneworksbestforyou!Manyoftherunningformsthatpeopleusenowcomewiththeirown

slang.“I’maPOSErunner,”“I’maChirunner,”or“I’mabarefootrunner.”Whatdothesemean?Herearesomeofthesimilaritiesanddifferencesbetweentheforms.

POSERunningDr.Romanov,two-timeOlympicRunningcoachfortheformerUSSR,teachesmethodsofcertainbodypositions,orposes,toassisttherunnerwiththemechanicsofrunning.Thecharacteristicsofposerunningincludethefollowing:

1.S-likebodypositionwithslightlybentknees

2.Forwardleanfromtheanklestoemploygravityandworkwithit,notagainstit

3.Pullingorliftingfeetupunderthehip,notbehindthebuttocks

4.Balloffootlandingunderyourbody(yourGCM,generalcenterofmass)

Seehttp://www.posetech.com/pose_methodformoredetails.

Physiologicaldifferencesmaybeminimal,butyouneedtotestitouttoseeifitsavesyoufromanynagginginjuries.OnephysiologistIspokewith,whoworksforagovernmentagency,statedthatmanyinjuriesarecausedbyweakposteriortibialismusclesthatarequicklydeveloped

with,whoworksforagovernmentagency,statedthatmanyinjuriesarecausedbyweakposteriortibialismusclesthatarequicklydevelopedonceyourunbarefootoruseafootstrikeotherthanaheelstrike.Impactonthemid-footorforefootwillatfirstchallengethecalfregionofyourlegbutwillsoonstrengthenyouformoredistanceandloadbearingmarches.

ChiRunningChirunningwascreatedbyDannyDreyer,anAmericanUltra-marathonrunnerandT’aiChipractitioner.Onabasiclevel,ChiisverysimilartoPOSErunning,withaddedChicomponents.Seewww.chirunning.comtolearnthebasicsofthisrunningstyle.Youlearntoleanwhilerunningandhavemoreinternalawarenessofhowyouarerunning.ThemixofT’aiChimayormaynotbeyourthing,butitneverhurts

tolearninternalfocus/awarenessandlistentoyourbodywhenyouarecreatingpain.

BarefootRunningThisisthe“latestandgreatest”ofalltherunningtrendsIhaveseeninthepast25years.Itmakessensetome,asIgrewuprunningaroundbarefoot.Infact,whenIwasinelementaryschool,abouttheonlytimeIworeshoeswastoschool,church,orathletics.Inthemilitary,youwillwearbootswhilewalking,rucking,andrunning,sogettingusedtobootsiscriticalifyouareseekinganySpecOpstraining.However,runningbarefootdoesstrengthenthefeet,forcesamoreefficientstride,andcouldbebeneficialtoyourlong-termfoothealthifpracticedduringafewrunsperweek.

RuckMarchesIntheworkoutcharts,youwillseeoptionstoaddruckingtoyourcardioworkoutoptions.ThisistoprepareyourbodyfornotjustruckingatBUD/S(3rdphase),butalsotoprepareyouformovingwithweightonyourshouldersandhead(forexampleboatsandlogs).

RuckingwiththeLoadTrainerRuckinalltypesofterrain—woods,roads,trails,tracks,orsidewalks.Getusedtomovingwithsomeweightonyourbacktosimulatewalkingwithlogsonyourshouldersortheboatsonyourhead.TheLoadTraineraddsaquickandaccuratemeasuretotrainingwitharuck.Insteadofhavingtopackandunpackyourruckwithtrainingweightoractualusefulgearforthefield,youcaneasilyaddplatestothiscreativeplateholderonyourback.

TechniquesforSwimmingSwimmingWithoutFinsAtBUD/S,99percentofyourswimswillbewithfins.YoumaydoafewconditioningswimsearlyinPRE-BUD/SandINDOC,butforthemostpartyoureallyneedtojustacethePST500yardswimwithoutfinsinordertogettoBUD/S.Thestrokesallowedincludetheunderwaterrecoverystroke(noarms

outofthewaterduringtherecoverypartofthestroke),sidestroke,andbreaststroke.TheCombatSwimmerStroke(CSS)isjustanicknameforamodifiedsidestroke,onethatismoreefficientandfasterthanthe

breaststroke.TheCombatSwimmerStroke(CSS)isjustanicknameforamodifiedsidestroke,onethatismoreefficientandfasterthantheregularsidestroke.WhetheryouareabeginningswimmeroranaspiringNavySEAL,thisstrokecanreallyhelpyoumoveefficientlythroughthewater.TheCSSisactuallyamixofsidestroke,breaststroke,andalittlefreestyle.TheCombatSwimmerStrokeissimilartothesidestroke,sinceitisdoneonyourside;however,whilethetoparmpullsjustlikeafreestylestrokeitrecoversunderwaterlikethebreaststroke.Ifthatconfusedyou,itmaybebesttoobserve;seeourYouTubeChannelonhowweteachtheCSS:www.youtube.com/stew50smith.TheobjecttotheCSSandsidestrokeisefficiency;youshouldtrytogetacrossa25meterpoolinasfewstrokesaspossible.Ifyouaredoingmorethan10strokesperlength,youareworkingtoohard.Infact,thefastestandbestswimmersgetacrossa25meterpoolin3–5strokes.

TheStart:Inabigsquatpositionagainstthewall,pushoffandstayasstreamlined as possible as you glide at least 8–10 yards off the wall.Placeyourhandson topof eachother,placeyourbiceponyour ears,andlockoutyourarms—streamlinedpositioning,likearocket.

TheGlide:Withabigdoublearmpull,addtheother3–5yardstoyourglidebypullingwithyourbackandbicepsandpushingwaterwithyourarmsusingyourtriceps.Thisisthebreaststrokepullout.

TheArmMovement:Afterthetoparmpull,itistimetobreathe;twistandbreathethenstartthebottomarmpull.Thebottomarmthenpullsahalfstroke(similartobreaststroke)andbotharmsrecovertogether.

TheKick:Usethescissorkickandtimeyourkickssothatyourtoplegalwaysgoesforward(nomatterwhatsideyouareon).Youshouldkickjustafterbotharmshavepulledandarerecovering,toaddmoreglidetoeachstroke.Trynottodolittleflutter-kicksinbetweenscissororbreaststroke kickswhile you are pulling the arms. This is awaste of energyandcan tireyouout for the500yardswim,aswellasaffectyour1.5mileruninthePST.

SwimmingwithFinsatBUD/SISSUE#1:FintechniquesTherearetechniquesthathelpinswimmingwithfins,butfirstyouhavetofindoutwhatworksbestforyouandyourstrengths.Athletesinsportslikefootballandsoccermaynotbethebestswimmerswithoutfins,butplaceapairofSCUBAfinsontheirlegs,andtheyarefasterthanmostoftheotherpeopleintheclass.Thisisbecausetheyhavewelldevelopedlegandhipstrengthandcanusebiggerkickstobuildspeed.Someathleteswithweakerlegs/hipsstilltendtoswimfast,butarerequiredtokickusingsmallerstridesatafasterpace.Youhavetofindoutwhatworksbestforyoupersonally.Youwillwanttolearnhowtoswimonbothsides,aswell;youcanalteryourkickaslongasyourtoplegalwaysextendsforwardonboththeleftandrightside.Learningtoswimonbothsidesoffersaformof“rest”bychangingthepull/pushstrideofyourleft/rightleg.Asfarasarmpullsandbreathing,thearmpullcanbeusedasanothermethodofpropulsion,especiallyifyouneedtorestyourlegsbyskippingafewkicksthroughoutalongdistanceswim.Manypeopleliketodoaslightpauseofkickingwhenbreathingandrecoveringthearmsforwardagaintoremainstreamlined.Aswithanyswimming,recoveringyourarmsshouldremainstreamlinedandnotanobstacletoforwardmotion.

ISSUE#2:Thefinsseemtocausepaintoyourfeetafteracouplehundredyardsandstiffnessupthefrontandsidemusclesofyourshins.Thisisamatterofconditioning.Whenfirstwearingfinswhileswimming,youshouldonlyswimafewhundredyardsandpushslightlypastdiscomfortintheankleandshinarea.Donotpushtoohardorfortoolongatfirst,asoveruseinjuriesliketendonitisinthefeetandkneescanflareup,causingyoutoswimorrunwithseverediscomfort,orworse:aninjurythatsidelinesyou.Thisprocessusuallytakesabout10–15swims,ortwotothreeweeksofswimmingwithfins.Itisrecommendedyouswim500meterswithfins;then,iftheystarttobotheryou,takeoffthefinsandswimanother500meterswithoutthem,andfinallytryfinsonemoretimeuntildiscomfortreturns.Dothisforafewweeksandyouwillbeabletoaddgreaterdistanceseachtimeyouswim.

swim.

ISSUE#3:Whatbrandoffins?Actually,aslongasyouhaveaSCUBAdivingfinthatrequiresyoutowearbooties(versusslip-onbarefeetflippers),youaregoodtogo.IusedmyoldSCUBAfinspriortoBUD/SandwasabletotransitionnicelywhenissuedRocketFinsandUDTDuckFeet.Youcanusewhatyouhave,orgettheRocketFinsifyouwish.IpersonallyliketheCRESSIFrogFinanditiswhatIswimwithtoday.ThebestwaytolearnhowtoswimfastistoreceivepersonalinstructionfrompeoplewhoknowhowtodotheCombatSwimmerStroke.Ifyoucannotdothat,thenyournextbestoptionwouldbetowatchvideospostedonYouTube.Infact,IteachtheCSSinover50videosatwww.youtube.com/stew50smith.TheNavyalsohasvideosonthestroke.OnceyouacetheNavySEALPST,itiscriticaltostartpracticingthetestingeventsofBUD/S.Forinstance,youwillbetestedweeklyinfourmiletimedruns(inbootsonthebeach),swimmingintheoceanwithfinsfor2miles,anddoingobstaclecourses.Evenifyouhavenevertriedthem,workingtomasterdrown-proofing(donottireyourself,though),takingaSCUBAcourse,andaddinginsomeruckingandlandnavigationissomethingtoconsiderpriortogoingtoSEALtraining.

CLOSINGREMARKSIhopeyoufindsuccessinfollowingthisfitnessplan.Remembertoconsultyourphysicianfirstbeforestartinganyprogramifyouhavenotexercisedinseveralmonthsoryears.Ifyouneedhelpwitharelatedquestions,pleasefeelfreetoemailmeatstew@stewsmith.com.

Goodluckwiththeprogram!

AbouttheAuthor

AformerNavyLieutenant(SEAL),StewSmithgraduatedfromtheUnitedStatesNavalAcademyin1991andfinishedBasicUnderwaterDemolition/SEAL(BUD/S)training(Class182)asclassleader.HehasconstructedworkoutsthatpreparefutureBUD/SstudentsforSEALTraining,includingTheCompleteGuidetoNavySEALFitnessandMaximumFitness,aswellasmanyothermilitaryspecialopsandlawenforcementprograms.Athispersonalwebsite,StewSmith.com,StewSmithwritesabout

fitnessandacingphysicalfitnesstests.HeisalsothefounderofHeroesofTomorrowFitness,anonlinefitnessresourceforpeopleseekingacareerinthemilitary,lawenforcementorfirefighting.Ifitrequiresafitnesstesttoenter,StewSmith.comhastheanswer.StewSmithiscertifiedbytheNationalStrengthandConditioning

Associationasastrengthandconditioningspecialist(CSCS).Hisbooksanddownloadablemanualscantakeyoufrombeginnertoacombatconditionedveteran.Lettheseworkoutsassistyouinbecomingabetter-

conditionedveteran.Lettheseworkoutsassistyouinbecomingabetter-conditionedathlete.Thefollowingisalistofthepublishedbooksanddownloadablemanualshehaswritten.Allbooksandmanualsarefitness-relatedandaresimplywrittenaccountsofhisexperienceasatrainerandhisownathletichistory.

AlsobyStewSmith

TheCompleteGuidetoNavySEALFitness978-1-57826-266-3

MaximumFitness:TheCompleteGuidetoNavySEALCross-Training

978-1-57826-060-7

TheS.W.A.T.Workout

978-1-57826-216-8

TheSpecialopsWorkout

978-1-57826-132-1

Availableatwww.getfitnow.com

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