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Old 10-11-2006, 01:13 AM   #1 (permalink)
Psycho
 
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Location: Texas
Is this a realistic workout program?

This is put together supposedly by some Navy SEALS as a crash preparation program for running. My question is whether it actually has realistic goals within the given time frame. I wouldn't be hopping into this cold turkey (i.e. I've been running for awhile now although not at nearly the same intensity as I would be at the catagory II 9-week mark.

I also noticed that weeks 7,8, and 9 in Category I do not add up to 16 miles/week as they suggest.

WORKOUT FOR CATEGORY I

RUNNING: The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to overstress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities, You should also run in boots to prepare your legs for the everyday running in boots at BUD/S.

The goal of the category I student is to work up to 16 miles per week of running, After you have achieved that goal, then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.

RUNNING SCHEDULE I

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/week)

WEEK #3: No running. High risk of stress fractures.

WEEK #4: 3 miles/day, M/W/F (9 miles/wk)

WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)

WEEKS #7, 8: 3/4/5/2 miles, M/Tu/Th/F (16 miles/wk)

WEEK #9: same as #7, 8 (16 miles/wk)

PHYSICAL TRAINING SCHEDULE I

(Mon/Wed/Fri)

SETS OF REPETITIONS SETS OF REPETITIONS

WEEK #1: 4 X15 PUSHUPS

4 X 20 SITUPS

3 X 3 PULLUPS

WEEK #2: 5 X 20 PUSHUPS

5 X 20 SITUPS

3 X 3 PULLUPS

WEEK #3,&4: 5 X 25 PUSHUPS

5 X 25 SITUPS

3 X 4 PULLUPS

WEEKS #5& 6: 6 X 25 PUSHUPS

6 X 25 SITUPS

2 X 8 PULLUPS

WEEKS #7&8: 6 X 30 PUSHUPS

6 X 30 SITUPS

2 X 10 PULLUPS

WEEK #9: 6 X 30 PUSHUPS

6 X 30 SITUPS

3 X 10 PULLUPS

* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pullups, immediately with no rest.



WORKOUT FOR CATEGORY II

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.

RUNNING SCHEDULE II

(M/Tu/Th/F/Sa) TOTAL

WEEKS #1, 2: (3/5/4/5/2) miles 19 miles/week

WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week

WEEK #5: (5/5/6/4/4) miles 24 miles/week

WEEK #6: (5/6/6/6/4) miles 27 miles/week

WEEK #7: (6/6/6/6/6) miles 30 miles/week

*Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your.6-mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.

PT SCHEDULE II

(Mon/Wed/Fri)

SETS OF REPETITIONS

WEEK #1, 2 : 6 X 30 PUSHUPS

6 X 35 SITUPS

3 X 10 PULLUPS

3 X 20 DIPS

WEEK #3, 4 : 10 X 20 PUSHUPS

10 X 25 SITUPS

4 X 10 PULLUPS

10 X 15 DIPS

WEEK #5: 15 X 20 PUSHUPS

15 X 25 SITUPS

4 X 12 PULLUPS

15 X 15 DIPS

WEEK #6: 20 X 20 PUSHUPS

25 X 25 SITUPS

5 X 12 PULLUPS

20 X 15 DIPS

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The above exercises can get a bit boring after a while. Here are some more workouts you can use to break up the monotony.

PYRAMID WORKOUTS

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pullups, situps, pushups and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5".

# Of REPETITIONS

PULLUPS: 1,2,3,4,5,4,3,2,1

PUSHUPS: 2,4,6,8,10,8,6,4,2 (2x #pullups)

SITUPS: 3,6,9,12,15,12,9,6,3 (3x #pullups)

DIPS: same as pushups



STRETCH PT

Since Mon/Wed/Fri are devoted to PT. it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back and shoulders.

NUTRITION

Proper nutrition is extremely important now and especially when you arrive at BUD/S. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promote growth and repair of tissue and regulates the body processes. The best source of energy for the BUD/S student is carbohydrates. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, and vegetables. These types of foods are your best sources of energy.

Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, like you will experience at BUD/s, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.

The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.

Water is the most important nutrient you can put in your body. You should be consuming up to four quarts of water daily. It is very easy to become dehydrated at BUD/S, so it is extremely important to hydrate yourself. Drink water before you get thirsty!!! Substances such as alcohol, caffeine, and tobacco increase your body's need for water, so, if you are going to drink, do so in moderation! Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balanced diet, there is no need to take vitamins.

TRAINING TABLE CONCEPT

NUTRIENT INTAKE

Carbohydrates 50-70% of calories

Protein 10-15% of calories

Fats 20-30% of calories

You want to reduce cholesterol intake, found in animal fats and even fish. You need at least 3500-4000 calories per day.



REQUIREMENTS

Physical/Mental:

1. Pass a diving physical exam

2. Eye sight cannot be worse than 20/40 in one eye and 20/70 in the other eye and must be correctable to 20/20 with no color blindness

3. Minimum ASVAB score: VE+AR=104, MC=50

4. Must be 28 years old or less

5. Only men are eligible. (Demi Moore need not apply)

You Must Be Able To Pass This Physical Screening Test:

1. 500 yard swim using breast and/or side stroke in 12:30

Ten minute rest

2. Perform minimum of 42 pushups in 2 minutes

Two minute rest

3. Perform minimum of 50 situps in 2 minutes

Two minute rest

4. Perform at least 6 pullups, no time limit

No time limit

5. Run 1.5 miles wearing boots and pants in 11:30

*As a reminder, there are no maximums on these physical tests. Prospective trainee should provide the best scores possible, i.e., give his best effort
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Old 10-11-2006, 01:31 PM   #2 (permalink)
Insane
 
Location: California
This is definately a realistic workout. All marines, seals, etc do it :P Actually, they get their ass kicked alot harder. This type of schedule though is really tough to do by yourself , so try and get yourself a partner because trust me your gonna need a push to get out of bed and run a couple miles sometimes. I've done something similar to this for pre season training, and the hardest part is just getting back into it. No pain no gain
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Old 10-11-2006, 01:44 PM   #3 (permalink)
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Location: The Great White North
The one thing that seems a little tough is the jump in miles. For example, going from three 2-mile runs one week to 3-mile runs the very next. Youth will certainly help. Everything else seems to be pretty darn good. And I agree with chuckles - motivation will be critical!

I do like the fact that it gets into nutrition. That's a critical part of any routine.
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Old 10-11-2006, 02:06 PM   #4 (permalink)
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This is a realistic workout program.

BUT

I strongly advise against starting on this program. If you haven't done a strict workout program before do not start with something like this. If that's your case, then do this program, or something like it, for at least two-three months before trying the Seal program.

Back to the Seal program.

Always give yourself proper time to rest. If you ever feel overly exhuasted give yourself a day, or two, off the program; it takes eight weeks for your body to fully recover from being over-worked. I'd also be careful with that much running because it can destroy your knees. Make sure you drink plenty of water (failing to do so can result in kidney damage), and that your running technique is proper (heal - toe, leaning a bit foward). If you have an irregular running technique you can purchase insoles that are specifically designed to compensate for that irregularity. I've also found that wearing knee braces is benifitial in long distance running, and necissary if you start feeling pain. If you get shin splints, wrap the shin tightly with medical tape, or an ace bandage, from the ankle to a little over half-way up the shin. Take a day, or two, off the running as well.

When doing a program that demanding dieting is extremely important. Make sure you eat plenty of protien, carbohydrates, and healthy fats (try avoiding trans & saturated fats) and, if you want to get technical, in a ratio of thirds (33%, 33%, 33%).

Goodluck.
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Old 11-07-2006, 10:53 PM   #5 (permalink)
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Location: The Event Horizon
What is your goal? Are you trying to get ready for something or is time on your side?

Are you going to BUD/S?
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