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Navy Seals Workout

12.06.2014 16:29

 

Navy Seals Workout

 

The United States Navy SEALs are a special unit of the U.S. Navy. They are subordinate to the United States Naval Special Warfare Command (NAVSPECWARCOM), which has its headquarters in Coronado, California, and is itself part of the U.S. Special Operations Command (USSOCOM).

 
 
The term "SEAL" is an acronym of the words Sea, Air, Land (sea, air and land) that bring the locations of the special unit for expression. It also corresponds to the English expression for seal / seal and is also pronounced as.
 
Unofficial motto of the unit is: The Only Easy Day Was Yesterday (English: "The only easy day was yesterday").
 
And exactly this is the motto of the training plan is also designed. Through weekly gains, the hard training is brutally exhausting and is recommended only for experienced athletes.
 
 
 
Full exclusively for you by the team at American Supps has researched and published the Trainingspla for you!
 

First nine weeks:

 
 
 

Week 1

 
Running: 3,5 km, morning, Monday, Wednesday, Friday
 
Push-ups: 4 sets, 15 reps, Monday, Wednesday, Friday
 
Sit-Ups: 4 sets, 20 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 3 sets, 3 reps, Monday, Wednesday, Friday
 
Swimming: 15 minutes continuously, 4-5 times a week
 

Week 2

 
Running: 3,5 km, morning, Monday, Wednesday, Friday
 
Push-ups: 5 sets, 20 reps, Monday, Wednesday, Friday
 
Sit-Ups: 5 sets, 20 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 3 sets, 3 reps, Monday, Wednesday, Friday
 
Swimming: 15 minutes continuously, 4-5 times a week
 

Week 3

 
Push-ups: 5 sets, 25 reps, Monday, Wednesday, Friday
 
Sit-Ups: 5 sets, 25 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 3 sets, 4 reps, Monday, Wednesday, Friday
 
Swimming: 20 minutes continuously, 4-5 times a week
 

Week 4

 
Run: 4.8 km, morning, Monday, Wednesday, Friday
 
Push-ups: 5 sets, 25 reps, Monday, Wednesday, Friday
 
Sit-Ups: 5 sets, 25 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 3 sets, 4 reps, Monday, Wednesday, Friday
 
Swimming: 20 minutes continuously, 4-5 times a week
 

Week 5-6

 
Running: 3.2 / 4.8 / 6.4 / 3.2 km, morning, Monday, Tuesday, Wednesday, Friday
 
Push-ups: 6 sets, 25 reps, Monday, Wednesday, Friday
 
Sit-ups: 6 sets, 25 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 2 sets, 8 reps, Monday, Wednesday, Friday
 
Swimming: 25 minutes continuously, 4-5 times a week
 

Week 7-8

 
Running: 6,4 / 6,4 / 8,0 / 4,8 km, morning, Monday, Tuesday, Wednesday, Friday
 
Push-ups: 6 sets, 30 reps, Monday, Wednesday, Friday
 
Sit-ups: 6 sets, 30 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 2 sets, 10 reps, Monday, Wednesday, Friday
 
Swimming: 30 minutes continuously, 4-5 times a week
 

Week 9

 
Running: 6,4 / 6,4 / 8,0 / 4,8 km, morning, Monday, Tuesday, Wednesday, Friday
 
Push-ups: 6 sets, 30 reps, Monday, Wednesday, Friday
 
Sit-ups: 6 sets, 30 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 3 sets, 10 reps, Monday, Wednesday, Friday
 
Swimming: 35 minutes continuously, 4-5 times a week
 
The training over the next nine weeks
 

Week 1-2

 
Running: 4,8 / 8,0 / 6,5 / 8,0 / 3,2 km, morning, Monday, Tuesday, Wednesday, Friday, Saturday
 
Push-ups: 6 sets, 30 reps, Monday, Wednesday, Friday
 
Sit-ups: 6 sets, 35 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 3 sets, 10 reps, Monday, Wednesday, Friday
 
Dips: 3 sets, 20 reps, Monday, Wednesday, Friday
 
Swimming: 35 minutes continuously, 4-5 times a week
 

Week 3-4

 
Running: 6.4 / 8.0 / 9.6 / 6.4 / 4.8 km, morning, Monday, Tuesday, Wednesday, Friday, Saturday
 
Push-ups: 10 sets, 20 reps, Monday, Wednesday, Friday
 
Sit-ups: 10 sets, 25 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 4 sets, 10 reps, Monday, Wednesday, Friday
 
Dips: 10 sets, 15 reps, Monday, Wednesday, Friday
 
Swimming: 45 minutes continuously, 4-5 times a week
 

Week 5

 
Running: 8.0 / 8.0 / 9.6 / 8.0 / 6.4 km, morning, Monday, Tuesday, Wednesday, Friday, Saturday
 
Push-ups: 15 sets, 20 reps, Monday, Wednesday, Friday
 
Sit-ups: 15 sets, 25 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 4 sets, 12 reps, Monday, Wednesday, Friday
 
Dips: 15 sets, 15 reps, Monday, Wednesday, Friday
 
Swimming: 60 minutes continuously, 4-5 times a week
 

Week 6 and the following

 
Running: 8.0 / 9.6 / 9.6 / 9.6 / 6.4 km, morning, Monday, Tuesday, Wednesday, Friday, Saturday
 
Push-ups: 20 sets, 20 reps, Monday, Wednesday, Friday
 
Sit-ups: 20 sets, 25 reps, Monday, Wednesday, Friday
 
Pull-ups with wide grip: 4 sets, 12 reps, Monday, Wednesday, Friday
 
Dips: 20 sets, 15 reps, Monday, Wednesday, Friday
 
Swimming: 75 minutes continuously, 4-5 times a week

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