Helpful endurence workout
Hey guys;
I'd thought I'd just throw a workout out there I put together and have been using, and so far it's been great. It consists of a few different parts from pre-BUD/S workout, drillinstructors's pull up routine here on the site, and some other stuff. This workout is aimed at long-distance muscle endurance, not for becoming the next Mr. Olympia.
KEY: D.I. P.U. = drill instructor pull up, morning run = pre-BUD/S running, BUD/S workout = pre-BUD/S strength workout, rucksack = 60 lbs. march
*When doing the BUD/S workout, don't do the pull ups*
Monday - morning run, D.I. P.U., PT (we have PT on Monday)
Tuesday - morning run, BUD/S workout
Wednesday - morning run, D.I. P.U.
Thursday - morning run, BUD/S workout
Friday - morning run, D.I. P.U.
Saturday - rucksack, BUD/S workout
Sunday - REST
Navy SEAL pre-BUD/S:
RUNNING SCHEDULE I
WEEKS #1, 2: 2 miles/day, M/W/F (6 miles/ week)
On the Monday of Week 2, do a � mile warm up, a 1.5 mile timed run, then a � mile cool down. This will give a base indication of your 1.5-mile run time and you will be able to figure out your pace for a mile.
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5 & 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
On Monday of week 5, repeat the 1.5 mile timed run (with a .5 mile warm up and cool down). On Tuesday of Week 6, do a 1 mile warm up, 2x400meter (quarter mile) sprints with a 400m jog between them and after the second one, and a 1 mile cool down. Your goal for the 400m is to take your 1.5 mile pace, divide by 6 (for a 400m pace) then subtract 15 second from that. (Example: 1.5 miles in 12 minutes or an 8 min mile pace. 1.5/6=2 min 400m. Subtract 15 second from 2 minutes and you have a 1:45 pace for the 400 sprint).
WEEKS #7 & 8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
Repeat the sprint workout on Tuesdays, but make it 4x400m with a 400m jog in between.
WEEK #9: same as #7 & 8 (16 miles/ wk)
Repeat the 1.5 mile timed run on Monday to see how you have progressed
PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1:
4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
4x20 FLUTTER KICKS (4 count)
WEEK #2:
5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
5X20 FLUTTER KICKS (4 count)
WEEK #3 & 4:
5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
5X25 FLUTTER KICKS (4 count)
WEEK #5 & 6:
6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
6X25 FLUTTER KICKS (4 count)
WEEK #7 & 8:
6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
6X30 FLUTTER KICKS (4 count)
WEEK #9:
6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS
6X30 FLUTTER KICKS (4 count)
* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, followed by a set of flutter kicks immediately with no rest.
WORKOUT FOR CATEGORY II
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.
RUNNING SCHEDULE II
(M/Tu/Th/F/Sa)
WEEKS #1,2: (3/5/4/5/2) miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week
On the odd # weeks, begin with a timed 1.5 mile run (including an appropriate warm up and cool down). Pick one day per week to do a set of 400m and 800m sprints at a pace 10-15 seconds faster than your 1.5 mile pace. On one of the other days, throw in some �fartlek� intervals (picking up the pace for an unknown distance), hill work, etc to help build speed and strength.
* Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.
PT SCHEDULE II
(Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1 & 2:
6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
6X35 FLUTTER KICKS (4 count)
WEEK #3 & 4:
1OX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
10X25 FLUTTER KICKS (4 count)
WEEK #5:
15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
15X25 FLUTTER KICKS (4 count)
WEEK #6:
20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS
20X25 FLUTTER KICKS (4 count)
D.I. P.U.:
1-5 (50)
6-10 (75)
11-15 (100)
16-20 (150)
The number to the left is how many you can do right now and the number in parenthesis is the number of pull-ups you will do for the workout.
1. Jump on the bar and do a max set You will rest for 60 secs and during that rest do at least 25 crunches but NO PUSHUPS.
2. Keeping the number you finished with jump back up and do another max set. You will rest again for 60 secs and do your crunches. You continue to do MAX SET each time you get on the bar until you have reached the number in parenthesis.
Continue your sets no matter how many times you have to get on the bar. Even if you jump up and only do 1, oh well keep doing it.
If for some reason you can not even do 1 when you get on the bar, take longer rest but if you do this, you better double the workout because you suck.
Do this every other day for 1 month and then take 4 days off and start again.
Ruck Sack:
Go buy a 60 lb. bag of concrete mix or sand for a few bucks, and put it in an old backpack. Start with the first Saturday walking only a mile, then the next Saturday two, then the next three, and so on and so forth until you get to 10 miles. After that, go out and find some hills and start with 5 miles. Then keep building it up until you get to 10 again. After that, start with a 1 mile rucksack jog. Keep building it up until you can run 5 miles with a 60 lb. rucksack.
