Could You Be Navy SEAL Fit?

                   

A Navy SEALS workout is different to the goals of a typical fitness or bodybuilding workout. A typical fitness workout may focus on improving endurance and reducing fat, where as a bodybuilding workout focuses on the aesthetics of building muscle.

A Navy SEALS workout needs to deliver so much more than just muscle and endurance. It needs to deliver strength, speed, flexibility, endurance, power, and mental toughness and fast rates of recovery.

Power is a key word here. Navy SEALS are required to deliver short bursts of intense physical exertion. These short bursts need to be fast and strong. And that is what power is all about, strength AND speed.

The Navy SEAL also needs to be able to quickly recovery from these power bursts and become mentally and physically ready for another burst of activity when required.

3 Elements Of A SEALS Workout

There are 3 main factors that a SEALS workout needs to abide by:

1. Portability

SEALS need to be able to train anywhere and at any time.

Therefore a workout should require nothing more than the body of the operative himself. No equipment or weights should be needed.

The workout should also be able to be completed within a small area of space. Typically no more than the space required to lie down in.

2. Efficiency

The workout needs to be quick. Operatives are extremely busy and have a hectic schedule and thus do not have time to spend hours each day working out.

Ideally the workout should last between 20-30 minutes.

3. Tactical Relevancy

The workout needs to improve the key tactical physical skills required. It is not just about exercising for the sake of it and improving all round general fitness.

A Navy SEAL workout needs to be specific to the physical requirements of the field: power, speed, agility, strength, quick recovery, and mental toughness.

Example Navy SEALS Workout

Below is an example workout that can be used to build Navy SEAL fitness.

The workout uses simple bodyweight exercises that I am sure you have already come across.

Instead of doing the typical 4 sets of 25 reps of each exercise, to make the workout relevant to the SEALS it is a good idea to perform it like a superset.

This is where you do 25 reps of one exercises, and then go straight onto 25 reps of the next exercise but without a rest. Continue until you have done all 4 exercises in a row. THEN rest. And repeat.

E.G: Push-ups x 25 > Sit-Ups x 25 > Pull-ups x 10 > Squats x 45 > REST > REPEAT

You can try mixing up this workout with other bodyweight exercises such as dips etc. Also try increasing the reps and trying to reduce the rest period as you progress.

Navy SEALS Workout Summary

This page has provided a simple example of the sort of workout that contributes to Navy SEAL fitness.

The aim is to develop tactical fitness and not just general fitness.

For maximum intensity, the exercises should be done quickly, one after the other. The rest period should only come each time the complete cycle of exercises has been completed.

For more information on the sort of bodyweight exercises Navy SEALS perform, see the author's related pages on bodybuilding without weights [http://musclewithoutweights.com/bodybuilding-without-weights] and chest exercises without weights [http://musclewithoutweights.com/chest-exercises-without-weights].

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The World's Toughest Military Training

                   

A few years ago, I bought a book about the Navy Seals and how they worked out. I tried to find the book as a reference for this article, but couldn't find it. 

Either way, I've retained some information from memory that I'd like to share. First of all, there were four main parts to the Navy Seals program: upper body training, core training, stretching, and cardio.

For some reason, the book did not talk about lower body training. Either way, the workouts presented in the book were very minimalist and 100% bodyweight exercises. I remember in particular the format of the workouts. The used a pyramid style of training.

For example, lets say that your workout consisted of pushups and pullups. Here's what the workout would look like using the pyramid method:

Pullups, 1-2-1 reps

Pushups, 2-4-2 reps

You can either alternate between the two exercises, or just rest in between each set. The Navy Seal book actually features 2-3 variations of each variations for each workout. The core workouts followed a straight set approach. For example, if you were doing situps and leg raises, the workout would look like:

Situps, 4x25

Leg Raises, 4x25

Naturally, this is not how the Navy Seals actually train. If they did, then I'd be afraid that the strength and conditioning programs of out military were not optimal for combat. However, what this book does is open up people to the idea that they can train like the military in the comfort of their own homes.

Military Workouts for Fat Loss

People are marveled at how incredible well conditioned the military is, despite training with just their bodyweight. The truth is that the military training program has transformed over the past few years. They've gone from training primarily with bodyweight to incorporating a lot of different training methods.

Some military programs have full gyms were soldiers perform strength workouts similar to bodybuilding and powerlifting programs. Others focus primarily on Crossfit and Kettlebell training regimens. But, if you were to enter basic training tomorrow, you'd be exposed to 100% bodyweight training.

Hence, the base of military fitness still lies in basic bodyweight movements. The Navy Seal book focused on pushups, pullups, core training, and swimming as the four fundamentals of training. I personally feel that all you really need are pushups, pullups, bodyweight squats, and situps to develop a base level of strength and fitness.

Military Principles for Fat Loss

It's not really the exercises that are special, but it's the principles that the military follows that gives them such great results. They could probably achieve better results than you can, even if you had a better workout program at your disposal. The reason is that they follow two very important principles that can help achieve success with any goal you may have:

Train Early in the Morning

Training early in the morning will jump start your metabolic rate and have you burning fat all day long. The days I workout first thing in the morning, I feel incredibly hungry and energetic throughout the day. I'm alert, and ready to get things done.

Training is Mandatory

There are no excuses in the military. That's why they're so disciplined and they get the results they get. If you have goals to achieve, there's no way you'll achieve them if you don't actually do your workouts. Start today by getting rid of all the distractions and excuses you might have.

Military Cardio for Fat Loss

We've discussed workouts, exercises, and principles. Now we get to the fun part - cardio. Actually, to most people cardio is not fun. Especially me. When you look at traditional military workouts they do a lot of running, and a lot of swimming. They also do a lot of circuit training and obstacle course training.

They pretty much do cardio everyday and all day. They're always on the move. So what can you learn from them? Well, one of the biggest aspects to their is that they are in a large group. You don't need to start some workout club, but running, swimming, or biking with a friend will help you get your extra cardio in.

When I was in Karate, I performed my best when I was fighting or competing against someone who was able to push me hard. My friend Dominic and I were of equal strengths and techniques. So when we fought, there was war. But it was fun, and we both burned off a ton of calories during the workout.

Putting it All Together: Military Style Workouts you can Do at Home

Well, if your goal is to get started with some basic military training, then you should take the following steps:

Stick to the basics: pushups, pullups, situps, and squats.

Get a friend to workout with. Make sure you push each other.

Train first thing in the morning.

Make sure you train on a consistent schedule. Don't let yourself make any excuses.

Find a fun activity to perform. This is the best cardio.

The last step is to actually get yourself a very basic bodyweight program you can do at home. My suggest is the Average Joe Fitness Program. For more information on this amazing manual, check out my site, WorkoutWithoutWeights.Net [http://workoutwithoutweights.net/]

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