The stunning feats of real soldiers- balance and endurance in climbing dangerous terrains, speed and athleticism in sprinting and ducking, enviable strength in carrying heavy equipment and wounded comrades, quick and decisive reaction when unexpectedly ambushed- are fruits of calculated training.
View in YouTube how soldiers get in top shape by doing the hard way common calisthenics exercises.
The US Navy SEALs 50-minute Workout Plan
A. Warm-Up
- Jumping Jacks
- Half Jumping Jacks
- Wind Mills
- Two Count Wind Mills
- Trunk side Stretch
B. Pull Session
- Close-Grip Pull-ups: (30 seconds pause)
- Wide-Grip Pull-ups: (30-second pause)
- Close-Grip Chin-ups: (30 seconds pause)
- Behind-Neck Pull-ups: (30 seconds pause)
- Regular-Grip Pull-ups: (30 seconds pause)
- Close-Grip Pull-ups
C. Push Session
- Dips (3 reps): (30 seconds pause )Push-ups/(Shake it out Between sets)
- Regular Push-ups
- Whip Grip Push-ups
- Regular Push-ups: (3 sets)
- Regular Push-ups
- Tricep Push-ups: (2 sets)
- Regular Push-ups: (3 sets)
- Regular Push-ups
- Tricep Push-ups
- Wide Grip push-ups: (2 sets)
- Regular Push-ups
- Tricep Push-ups
- Dive Bomber Push-ups Abdominals/(30-second pause between sets)
- Cross Arm Sit-Ups
- Flutter Kicks
- Half Sit-Ups
- Cruncher Sit-Ups: (2 sets)
- Lizard Stretch
- Atomic Sit-Ups: (2 sets)
- Good Morning Darlings
- Neck Rotations
- Neck Lifts
D. Legs (30-second pause Between sets)
- Lunges
- Squats
- Charlie Chaplin’s
- Squats
- Charlie Chaplin's
- Squats
Murph Challenge Plan
The workout is done twice a week in conjunction with a cardio exercise like the “Murph Challenge”; it consists:
1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and 1-mile run.
Doing the multiple extensive sets and reps or the Murph challenge would tear your muscles to pieces if you don’t adapt. Vary the number of sets and reps to suit your particular fitness level.
Mountain Athlete Warrior (MAW) Plan
The following is the “Mountain Athlete Warrior (MAW)”. The program was created to populate the US military with athlete-soldiers.
It has a 3-week training Protocol that specializes in 3 areas:
Stability. Strength. Conditioning.
Day 1
- Dynamic stretching
- Sled pull 6 sets, 80 yards, rest as needed
- Kettlebell racked step up- 3 sets, 40 secs., 90-sec rest
- Single-leg dumbbell straight-leg deadlift - 3 sets,10 reps,90- sec rest, 45-50 lbs
- Standing cable crunch - 3 sets, 20 reps, 1 min /as high as possible at
- Squat- 3 sets, 6 reps, 90-sec rest
- Static stretching- 10-min rest
- Sled pull- 6 sets, 50 yards
Day 2 rest/stretching and light activities
Day 3- Upper body/Max effort
- Fat bar bench press-2 sets, 2 reps 2-4 min/perform with kB hanging from bands, working up to your 2 RM doing 2 rep sets to failure
- Dumbbell Bench Press, 2 sets to failure, 2 min-rest, 25 lbs
- Dumbbell Bend-over Row- 3 sets,10 reps, 1 min/weight as high as possible
- Triceps Press Down - 3 sets to failure, 1-min rest, moderate wt.
- Standing Barbell Rear Delt Row - 4 sets,20 reps,1 min-rest/wide grip, pull to the chin, 70 lbs.
- Seated Dumbbell External Rotation - 2 sets, 15 reps, 1-min rest, 2.5-5 lbs
Day 5- Accessory/GPP
Try to finish in 15-20 min to increase heart rate
- Kettlebell Bell Swing- 3 sets, 1-minute, 1-min rest, 70 lbs.
- Standing Cable Rear Delt Row, 3 sets, 20 reps, 1-min rest, 60 lbs, pull to the forehead
- Lying Hamstring Curl- 1 rep to failure,100 lb
Day 6- Cardio
1.Weighted Walk-Carry 40-70 lbs back-back in 30 min at 3 mph
Day 7-Rest
Day 8- Lower Body
- Dynamic Stretching
- Sled Pull- 4 sets, 40 yards, rest as needed,150 lbs.
- Barbell Deadlift - 1 rep, 2-4 min rest/ use hands. Work up gradually to your 1 RM to failure
- Single-Leg Dumbbell Straight-leg Deadlift,3 sets,10 reps, 2 mins rest. 30-50 lbs.
- Standing Cable crunch, 3 sets, 10 reps, 2 mins rest
- Reverse Hyperextension,3 sets, 8 reps,2 mins.
- Tire Flips - 5 mins. 6 hours after Pnf stretching do 5 min tire flipping straight
Day 9- Rest
Day 10- Upper Body
- Barbell Bench Press- 3 sets to failure, 2-4 mins rest. Work gradually to your 3 RM, 3 rep sets to failure. Then do 2 sets to failure of 50 percent of 3 RM
- Wide-grip Lat Pull Down- 4 sets, 12 reps, 1 min rest, as high as possible
- Triceps Press Down- 3 sets, 1 rep, 1 min rest/moderate wt.
- Seated Dumbbell External Rotation- 2 sets,15 reps, 2 min rest, 2.5-5 lbs
Day 11-Rest
Day 12- Accessory/GPP
Try to finish in 15-20 mins to raise the heart rate.
- KB Swing- 2 sets,75 secs., 1 min rest, 60-80 lbs.
- Standing Cable Rear Delt Row- 3 sets,20 reps,1 min, 60 lbs, pull to the forehead
- Lying Hamstring Curl- 2 sets to failure,1 min rest, 200 lbs.
Day 13- Cardio
Sled Pull Down, 2 sets, 100 yards/can be substantiated with 30 mins. of partner carries.
Day 14-Rest
Day 15-Lower Body
- Dynamic Stretching
- Sled Pull Down,2 reps,2 min rest, non-stop
- Barbell Box Squat, 2 sets,50 reps,2 min rest, 80 lbs/Use safety bar
- Glute-ham Raise- 3 sets, 40 reps, 1 min/use Roman chair/light wt.
- Static Stretching- 10 mins.
Day 16- Cardio
Stair walking. Carry a 65-lb backpack and walk as far as you can in 20 minutes
Day 17-Upper Body
- Barbell Bench Press, 1 rep,100 sets, 65-80 lbs
- Close-grip Lat Pulldown - 4 sets, 12 reps, 1 min rest, as heavy as possible
- Cable Overhead Tricep Extension- 3 sets to failure, 1 min rest, moderate wt.
- Standing Barbell Rear Delt- 4 sets, 20 reps, 1 min rest, 70 lbs, wide grip and pull to the chin
- Seated Dumbbell External Rotation - 2 sets, 15 reps, 1 min., 2.5-5 lbs.
Day 18-Rest Day
Stretching and Light activities.
Day 19- Accessory/GPP
- Good Morning- 3 sets, 20 reps,2 mins, 120 lbs./ use cambered bar
- Standing Cable Rear Delt Row- 3 sets, 20 reps, 1 min, 60 lbs., pull to the forehead
- Lying Hamstring Curl- 2 sets to failure, 2 min, 100 lbs.
- Glute - ham Raise- 3 sets, 8 reps, 1 min, body weight.
Day 20- Cardio
1. Tire Flips- 2 sets 20 reps
Day 21 - Rest
Ntaifitness suggestion, Be reminded of the “Specific Adaptation to Imposed Demands (SAID) principle. In doing the exercises, you may gain or suffer the consequence of the exercises.