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
Worbige, 05.12.22 13:17
stromectol side effects Valeria, USA 2022 06 27 11 51 15Maxi, 22.08.17 03:39
@Andrej P ich noch nicht, bin auch erst darauf gestoßen, aber ich denke ich werde es ausprobieren. Wird nur während der Schulzeit schwer, vor der Schule 9km irgendwann zu laufen für mich xD aber interessant hört es sich an (und ich müsste eh mal mehr raus gehen xD)Andrej P., 02.03.17 10:39
Hat das jemand schon ausprobiert ?