Wednesday, October 11, 2017

"Navy SEAL Workout"

I am back to the grind. After getting 6th place in Germany with my ultimate frisbee team (Hamburg Hardfisch) and spending weeks working on my doctoral thesis I want to get back to working out. I have no gym membership, so it will just be bodyweight stuff and running. I made a post before about mixing bodyweight workouts and weight training, which was marginally successful until I injured my wrist and couldn't do pushups. In any case I will now start with the same "Navy SEAL Workout" that I linked to then. One of the links is dead, so I figured I would reproduce it here so that it doesn't get lost. *This isn't my intellectual work at all, just reproducing it here, but I have no original source to point to. Taken from here this time.*

I will only follow the pushup/pullup/dip/crunch part of the workout (note I will do crunches and not full situps, which is likely better overall for various reasons), and will run when I get the chance. Likely not much swimming for now. I will also realy only focus on the first nine week block, since the program gets really crazy after that.

Round 1:
WK#PushupsSitupsDipsPullupsRunningSwimming
14x154x2003x3M/W/F-2/2/24-5x15min
25x205x2003x3M/W/F-2/2/24-5x15min
35x255x2503x4break4-5x20min
45x255x2503x4M/W/F-3/3/34-5x20min
56x256x2502x8M/T/W/F-2/3/4/24-5x25min
66x256x2502x8M/T/W/F-2/3/4/24-5x25min
76x306x3002x10M/T/W/F-4/4/5/34-5x30min
86x306x3002x10M/T/W/F-4/4/5/34-5x30min
96x306x3003x10M/T/W/F-4/4/5/34-5x35min

Round 2:
WK#PushupsSitupsDipsPullupsRunningSwimming
16x306x353x203x10M/T/W/F/Sa-3/5/4/5/24-5x35min
26x306x353x203x10M/T/W/F/Sa-3/5/4/5/24-5x35min
310x2010x2510x154x10M/T/W/F/Sa-4/5/6/4/34-5x45min
410x2010x2510x154x10M/T/W/F/Sa-4/5/6/4/34-5x45min
515x2015x2515x154x12M/T/W/F/Sa-5/5/6/4/44-5x60min
6+20x2020x2520x155x12M/T/W/F/Sa-5/6/6/6/44-5x75min

Obviously this second round of 6+ weeks ramps ups very fast, and the workouts at the end would take a very long time to complete. I would wager that very few people have actually done this, although I know nothing about high-performing military training regimens. Again, just recording this program I read of elsewhere.