Navy Seal Workouts – The True Workouts of the US Elite!
Navy Seal Workouts – The Navy Seals were the Navy’s answer to the Army’s Special Forces. With the Navy’s ability to be almost anywhere in the world and wanting to define it special forces role. The Navy commissioned the creation and training of an elite group of man that are able to operate from land, sea and air.
It is from this very unique deployment capabilities that the SEALS get their name from. Not to mention the strict and brutal training, in order to become a Navy Seal. It all starts out with a very strict physical screening, used to ensure that only the fittest applicants are accepted into the Navy Seal training program.
Getting accepted into the Seals, you must first complete the following fitness test:
Swim 500 Yards: Maximum time allowed is 12 minutes and 30 seconds; however, you should be able to swim the distance in 8 to 9 minutes, utilizing only the side or breast stroke.
Max Push-ups: Doing a minimum of 42 push-ups in 2 minutes, but you should be shooting for at least 100 to get an average score.
Max Sit-ups: Doing at least 52 in 2 minutes. However, you should be striving for at least 100 again to obtain an average score. That is roughly 20 to 30 sit-ups in 30 seconds.
Max Pull-ups: Minimum of 8 in no given time limit. However, you should be doing 15 to 20 to be competitive.
1.5 Mile Run: Wearing standard casual wear you must run this distance in 11 minutes and 30 seconds, but it you want to be competitive it should be in about 9 or 10 minutes.
This is the basic entrance exam for Seal Training, once you complete this you them enter into 30 months of brutal training. Once completed a Seal emerges ready to handle almost anything that is thrown at them. They could be called on to perform diving, combat swimming, navigation, demolitions, weapons and parachuting.
The workouts pushes these trainees to the limit both mentally and physically in order to be successfully at what they do. The Navy Seal Workout program is about 9 weeks-long with intense training. During this workout, you will notice that your endurance will soar to new heights. So what is the basic Navy Seal Workouts?
Navy Seal Workouts
Week 1:
- Running: 2 miles, 8:30 pace, Mon/Wed/Fri
- Pushups: 4 sets of 15 Pushups Mon/Wed/Fri
- Situps: 4 sets of 20 Situps Mon/Wed/Fri
- Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
- Swimming: Swim continuously for 15 min. 4-5 days/week
Week 2:
- Running: 2 miles, 8:30 pace, Mon/Wed/Fri
- Pushups: 5 sets of 20 Pushups Mon/Wed/Fri
- Situps: 5 sets of 20 Situps Mon/Wed/Fri
- Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
- Swimming: Swim continuously for 15 min. 4-5 days/week
Week 3:
- Running: No Running
- Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
- Situps: 5 sets of 25 Situps Mon/Wed/Fri
- Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
- Swimming: Swim continuously for 20 min. 4-5 days/week
Week 4:
- Running: 3 miles, 8:30 pace, Mon/Wed/Fri
- Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
- Situps: 5 sets of 25 Situps Mon/Wed/Fri
- Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
- Swimming: Swim continuously for 20 min. 4-5 days/week
Weeks 5-6:
- Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
- Pushups: 6 sets of 25 Pushups Mon/Wed/Fri
- Situps: 6 sets of 25 Situps Mon/Wed/Fri
- Pullups: 2 sets of 8 Pullups Mon/Wed/Fri
- Swimming: Swim continuously for 25 min. 4-5 days/week
Weeks 7-8:
- Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
- Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
- Situps: 6 sets of 30 Situps Mon/Wed/Fri
- Pullups: 2 sets of 10 Pullups Mon/Wed/Fri
- Swimming: Swim continuously for 30 min. 4-5 days/week
Week 9:
- Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
- Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
- Situps: 6 sets of 30 Situps Mon/Wed/Fri
- Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
- Swimming: Swim continuously for 35 min. 4-5 days/week
Second 9 Weeks:
Weeks 1 & 2:
- Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
- Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
- Situps: 6 sets of 35 Situps Mon/Wed/Fri
- Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
- Dips: 3 sets of 20 Dips Mon/Wed/Fri
- Swimming: Swim continuously for 35 min. 4-5 days/week
Weeks 3-4:
- Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
- Pushups: 10 sets of 20 Pushups Mon/Wed/Fri
- Situps: 10 sets of 25 Situps Mon/Wed/Fri
- Pullups: 4 sets of 10 Pullups Mon/Wed/Fri
- Dips: 10 sets of 15 Dips Mon/Wed/Fri
- Swimming: Swim continuously for 45 min. 4-5 days/week
Week 5:
- Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
- Pushups: 15 sets of 20 Pushups Mon/Wed/Fri
- Situps: 15 sets of 25 Situps Mon/Wed/Fri
- Pullups: 4 sets of 12 Pullups Mon/Wed/Fri
- Dips: 15 sets of 15 Dips Mon/Wed/Fri
- Swimming: Swim continuously for 60 min. 4-5 days/week
Week 6 & Beyond:
- Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
- Pushups: 20 sets of 20 Pushups Mon/Wed/Fri
- Situps: 20 sets of 25 Situps Mon/Wed/Fri
- Pullups: 5 sets of 12 Pullups Mon/Wed/Fri
- Dips: 20 sets of 15 Dips Mon/Wed/Fri
- Swimming: Swim continuously for 75 min. 4-5 days/week
As you can see, this program builds your endurance and your strength. Also, looking at this program, rest days are few and far between. Hence, one should take in an adequate supply of the necessary nutrients and water.
There is no doubt that such a program as this one will work, however, doing this program requires commitment and determination. The exercises are simple – they involve no sophisticated movements or machines.
The Navy Seal TRX Force Kits
Invented by a Navy SEAL, the TRX Tactical Suspension Trainer™ is the lightest, most versatile training system anywhere. Anchor it up to a tank, weight bench or tree and perform exercises that leverage your own body-weight to build the strength, balance and core stability you need to be mission ready.
TRX FORCE is used throughout the US military with tactical athletes of all fitness levels. The progressive 12-week program is designed to raise functional fitness and muscle strength while helping to reduce the risk of injury. So if you are just starting out the TRX is the system for you. Imagine working out like the Navy Seals!
P.S. I am not a big fan of promoting other peoples programs and products on my website, but I am going to make an exception for this one. It is called, Visual Impact Muscle Building, and they are currently offering a really sweet package for anyone who wants a complete solution for losing weight, gaining muscles and getting the true “Hollywood” figure like Brad Pitt or Taylor Lather.
Visual Impact Muscle Building, comes with a comprehensive guide, along with a 12 week advanced “Progressive Cardio” program, detailed exercise demonstration manual and printable workout charts. I highly recommend that you at least take a look at their free video, they are giving away tons of free information that anyone reading this blog will like. Please make sure you watch it until the end.
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What I like about their workouts is that it gives you functional fitness you can use in combat. Not just showy muscles as bodybuilding workouts give you.
This kind of training will build what i like to call show and go muscle. You see alot of these gym goers with their big chests and shoulders but if you put them in an environment where they had to use their body to the best of their ability they would struggle badly.