There is no such thing as a "One Routine Fits All" fitness program. Your specific program will be based off of factors such as current health, lifestyle, equipment available, etc. That being true, you also need to understand that almost all routines are structured similarly: Warm-Up, Stretching, Weight Training, Aerobics, Cool down, and Stretching. If you ensure that all of those components are present... you'll do just fine. My experience has been that anyone who commits to 30-minute workouts three times a week will positively enhance their health. However, to be truly fit, I recommend three 90-minute workout sessions a week. Below is a the Basic Program that works the entire body. I've listed the names of the exercises for those of you with or without equipment.
The Routine...
Free Weight Workout
LEGS Squats CHEST Bench Press BACK Bent-Over Barbell Rows SHOULDERS Dumbbell Shoulder Press BICEPS Standing Barbell Curls
TRICEPS Overhead Triceps Extensions ABDOMINAL Hanging Leg Raises
No Equipment Workout
LEGS Deep Knee Bends
CHEST Push Ups (Shoulder Width Hand Placement)
BACK Pull-Ups
SHOULDERS "Towel or Tubing" Assisted Lateral Raises
BICEPS "Bucket" Assisted Curls
TRICEPS Dips (chair)
ABDOMINAL Lying Crunches & Leg Raises
For More Advanced Training
The Navy SEAL Program!
*** This Information Is For Educational Purposes Only *** Program Overview! Check With Your Physician Before Starting This Or Any Fitness Program!
O.K. - So you wanna be as tough as a Team Guy eh? Sorry, you're going to have to join the Military and apply for Naval SpecWar training for that! You're Thinking, "What a jerk! He said this was "THE" SEAL program!" Well, here are the facts, the program below did originate from official Naval doctrine... but as far as I know, there is no "Official" SEAL workout! What I've done is I've taken two Naval SpecWar fitness programs that are used to prep trainees for entering BUD/S and modified them a bit to ensure the safety of my clients. (Yea!!! No Boots To Wear When Running) But I'll assure you this: When you're able to complete both programs completely... You'll be the toughest S.O.B. on the block. (Pardon my language)
There is a "Prep" routine and a "Top Dog" routine! Don't try the "Top Dog" routine until you can achieve the standards of the ninth week of the "Prep" program!
SUGGESTED CLIENT PREPARATION
The following workouts are designed for two categories of people: PREP are those future BUD/S clients that have never or have not recently been on a routine PT program. TOP DOG is designed for high school and college athletes that have had a routine PT program. Usually athletes in sports that require a high level of cardiovascular activity are in TOP DOG. Swimming, running, and wrestling are good examples of such sports. RUNNING: The majority of the physical activities you would be required to perform during your six months of training at BUD/S would involve running. The intense amount of running can lead to overstress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities. You should also run in boots to prepare your legs for the everyday running in boots ONLY if you're going to BUD/S. If not going to BUD/S… wear the best pair of running shoes you can afford! The goal of the PREP client is to work up to 16 miles per week of running, After you have achieved that goal, then and only then should you continue on to the TOP DOG goal of 30 miles per week. Let me remind you that PREP is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.
Workout For PREP Level
WEEK #1: 2 Miles/Day, 8:30 Pace M/W/F(6 Miles/Week) Calisthenics - M/W/F 4 X 15 Push-Ups 4 X 20 Sit-Ups 3 X 3 Pull-Ups
WEEK #2: 2 Miles/Day, 8:30 Pace, M/W/F (6 Miles/Week) Calisthenics - M/W/F 5 X 20 Push-Ups 5 X 20 Sit-Ups
3 X 3 Pull-Ups
WEEK #3:
No Running. High Risk Of Stress Fractures. Calisthenics - M/W/F 5 X 25 Push-Ups 5 X 25 Sit-Ups
3 X 4 Pull-Ups
WEEK #4: 3 Miles/Day, M/W/F (9 Miles/Wk) Calisthenics - M/W/F 5 X 25 Push-Ups 5 X 25 Sit-Ups 3 X 4 Pull-Ups
WEEK #5: 2/3/4/2 Miles, M/Tu/Th/F (11 Miles/Wk) Calisthenics - M/W/F 6 X 25 Push-Ups 6 X 25 Sit-Ups 2 X 8 Pull-Ups
WEEK #6: 2/3/4/2 Miles, M/Tu/Th/F (11 Miles/Wk) Calisthenics - M/W/F 6 X 25 Push-Ups 6 X 25 Sit-Ups 2 X 8 Pull-Ups
WEEKS #7: 3/4/5/2 Miles, M/Tu/Th/F (16 Miles/Wk) Calisthenics - M/W/F 6 X 30 Push-Ups 6 X 30 Sit-Ups 2 X 10 Pull-Ups
WEEK #8: 3/4/5/2 Miles, M/Tu/Th/F (16 Miles/Wk) Calisthenics - M/W/F 6 X 30 Push-Ups 6 X 30 Sit-Ups 2 X 10 Pull-Ups
WEEK #9: 3/4/5/2 Miles, M/Tu/Th/F (16 Miles/Wk) Calisthenics - M/W/F 6 X 30 Push-Ups
6 X 30 Sit-Ups 3 X 10 Pull-Ups
* Note: For best results, alternate exercises. Do a set of pushups, then a set of sit-ups, followed by a set of pull-ups, immediately with no rest.
SWIMMING SCHEDULE I
(sidestroke with no fins 4-5 days a week) WEEKS #1, 2: Swim continuously for 15 min. WEEKS #3, 4: Swim continuously for 20 min. WEEKS #5, 6: Swim continuously for 25 min. WEEKS #7, 8: Swim continuously for 30 min. WEEK #9: Swim continuously for 35 min.
* Note: If you have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workout goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.
WORKOUT FOR TOP DOG
TOP DOG 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 PREP. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF PREP WORKOUTS.
WEEK #1 Running - M/Tu/Th/F/Sa (3/5/4/5/2) Miles 19 Miles/Week Calethenics - M/W/F 6 X 30 Push-Ups 6 X 35 Sit-Ups
3 X 10 Pull-Ups 3 X 20 Dips
WEEK #2 Running - M/Tu/Th/F/Sa (3/5/4/5/2) Miles 19 Miles/Week Calethenics - M/W/F 6 X 30 Push-Ups 6 X 35 Sit-Ups 3 X 10 Pull-Ups 3 X 20 Dips
WEEK #3 Running - M/Tu/Th/F/Sa (4/5/6/4/3) Miles 22 Miles/Week Calethenics - M/W/F
10 X 20 Push-Ups 10 X 25 Sit-Ups 4 X 10 Pull-Ups 10 X 15 Dips
WEEK #4 Running - M/Tu/Th/F/Sa (4/5/6/4/3) Miles 22 Miles/Week Calethenics - M/W/F 10 X 20 Push-Ups 10 X 25 Sit-Ups 4 X 10 Pull-Ups 10 X 15 Dips
WEEK #5 Running - M/Tu/Th/F/Sa (5/5/6/4/4) Miles 24 Miles/Week Calethenics - M/W/F 15 X 20 Push-Ups 15 X 25 Sit-Ups 4 X 12 Pull-Ups 15 X 15 Dips
WEEK #6 Running - M/Tu/Th/F/Sa (5/6/6/6/4) Miles 27 Miles/Week Calethenics - M/W/F 20 X 20 Push-Ups 25 X 25 Sit-Ups 5 X 12 Pull-Ups 20 X 15 Dips
WEEK #7 Running - M/Tu/Th/F/Sa (6/6/6/6/6) Miles 30 Miles/Week Calethenics - M/W/F 20 X 20 Push-Ups 25 X 25 Sit-Ups 5 X 12 Pull-Ups 20 X 15 Dips
WEEK #8 Running - M/Tu/Th/F/Sa (6/6/6/6/6) Miles 30 Miles/Week Calethenics - M/W/F 20 X 20 Push-Ups 25 X 25 Sit-Ups 5 X 12 Pull-Ups 20 X 15 Dips
WEEK #9 Running - M/Tu/Th/F/Sa (6/6/6/6/6) Miles 30 Miles/Week Calethenics - M/W/F 20 X 20 Push-Ups 25 X 25 Sit-Ups 5 X 12 Pull-Ups 20 X 15 Dips
*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. These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The above exercises can get a bit boring after a while. Here are some more workouts you can use to break up the monotony.
PYRAMID WORKOUTS
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull-ups, sit-ups, pushups and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5".
# Of REPETITIONS
PULL-UPS: 1,2,3,4,5,4,3,2,1 PUSHUPS: 2,4,6,8,10,8,6,4,2 (2x #pull-ups) SIT-UPS: 3,6,9,12,15,12,9,6,3 (3x #pull-ups) DIPS: same as pushups
SWIMMING WORKOUTS II
(4-5 days/week) WEEKS #1, 2: Swim continuously for 35 min. WEEKS #3, 4: Swim continuously for 45 min. with fins. WEEKS #5: Swim continuously for 60 min. with fins. WEEKS #6: Swim continuously for 75 min. with fins.
*Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less.
STRETCH PT
Since Mon/Wed/Fri are devoted to PT. it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back and shoulders.
NUTRITION *This is taken from the Navy Seals Manual. For more on male nutrition, go to my nutrition page.
Proper nutrition is extremely important now and especially when you arrive at BUD/S. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promote growth and repair of tissue and regulates the body processes. The best source of energy for the BUD/S client is carbohydrates. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, and vegetables. These types of foods are your best sources of energy. Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, like you will experience at BUD/s, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy. The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily. Water is the most important nutrient you can put in your body. You should be consuming up to four quarts of water daily. It is very easy to become dehydrated at BUD/S, so it is extremely important to hydrate yourself. Drink water before you get thirsty!!! Substances such as alcohol, caffeine, and tobacco increase your body's need for water, so, if you are going to drink, do so in moderation! Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balanced diet, there is no need to take vitamins.
TRAINING TABLE CONCEPT
NUTRIENT INTAKE Carbohydrates 50-70% of calories Protein 10-15% of calories Fats 20-30% of calories You want to reduce cholesterol intake, found in animal fats and even fish. You need at least 3500-4000 calories per day.
Get Fit To Music
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eHealth, the most comprehensive health information site on the web. By partnering with Health Scout and Supplement Watch, you can locate unbiased health information and supplement reviews. Additionally, the only scientifically supported supplements are available. eHealth
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