Posted on February 3, 2010.
Elite Fitness: Fitness Training Navy Seal Do you have what it takes to be a Navy Seal, one of the elite combat units, most in the world? Fitness for the world class Navy SEALs is not a walk in the park. However, if you can push to the limit, the reward will be great! You expereince operational tempo more than any other combat unit in the world. Pyhsically we can help you prepare, but mentally, it's yours. Here's how to get there:
Fitness Standards
Evolution in time and physical REQUIRED
FIRST PHASE:
50 meter underwater swim PASS / FAIL
knot tying submarine PASS / FAIL
Drown verification test PASS / FAIL
Rescue Base test PASS / FAIL
1200 meter pool swim with fins 45 min
1 mile bay swim with fins 50 min
1 mile ocean swim with fins 50 min
1 l / 2 mile ocean swim with fins 70 min
2 Ocean mile swim with fins 95 min
Obstacle course 15 min
4 mile timed 32 min
HELL WEEK POST:
2000 meters swimming pool conditioning without fins Completion
1 1 / 2 mile night bay swim with fins Completion
2 Ocean mile swim with fins 85 min
4 mile timed 32 min
Obstacle course 13 min
SECOND PHASE:
2 Ocean mile swim with fins 80 min
4 mile timed (in boots) 31 min
Obstacle Course 10:30
3 I / 2 mile ocean swim with fins Completion
5 1 / 2 mile ocean swim with fins Completion
Third phase:
Obstacle course 10 min
4 mile timed (in boots) 30 min
14 mile run Completion
2 Ocean mile swim with fins 75 min
PREPARATION Suggested student
The following workouts are designed for two categories of people: Category I are those future BUD / S students who have never or have not recently been on a routine PT program. Category II is designed for high school and college athletes who had a routine PT program. Usually athletes that require a high level of cardiovascular activity are in Category II.
Swimming, running and wrestling are good examples of these sports.
EXERCISE OF THE CLASS I
Running: The majority of physical activities you will perform during your six months of training at BUD / S will involve running. The amount of intense competition may result in minor-stress the lower ends of trainees who arrive not physically prepared to manage activities. Swimming, cycling, weightlifting and prepare for some of the activities at BUD / S, but that does can prepare your legs for most activities. You must also run in boots to prepare your legs for the daily operation of boots BUD / S (Boots should be of great lightness Lights Bates ie Hi-Tec, etc.).
The objective of Class I students is to work up to 16 miles per week of the race. After reaching this goal, then and only then if you go to the goal of the class II of 30 miles per week. Let me remind you that category I is a nine-week program accumulation. Follow the workout as best you can and you'll be amazed at the progress you make.
RUNNING SCHEDULE I
WEEKS # 1, 2: 2 miles / day, 8:30 pace, M / W / F (6 miles / week)
Week # 3: No running. The high risk of stress fractures
Week # 4: 3 miles / day, M / W / E (9 miles / wk)
WEEKS # 5, 6: 2/3/4/2 miles, M / Tu / Th / F (11 miles / wk)
WEEKS # 7,8: 4/4/5/3 miles, M / Tu / Th / F 16 miles (per week)
WEEK # 9: same as # 7,8 (16 miles / wk)
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