roberts\' total workout

ROBERTS’
   FULL BODY
WORKOUT SCHEDULE
     JANUARY 2011




          1
STRETCHING




             2
3
4
DAY ONE
Chest, shoulders, triceps.
      SHOULDER RISERS
          o 3 sets to failure.




      REAR DELTOID RISERS
          o 3 sets to failure.




      STRAIGHT ARM LATERAL RISERS
          o 3 sets to failure. ie. Attempt to do one
               of the following sets
              3x25x10lbs, 3x50x5lb, 3x100x no weight




      45° LATERAL RISERS
          o Lower back to the starting position
              3 sets of 25 to 50 reps with 2.5 to 5lbs   or
   with no weights, do 3 sets to failure.




                                                     5
   PYRAMID PUSH-UPS
           Example:    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1




Alternate your workout with inclined push-ups to hit the upper pecs more directly.
Put your feet up on a chair.




      TRICEPS OR DIAMOND PUSH-UPS
       5 sets of 10 - 25 reps




      BENCH DIPS
       3 Sets of as many reps as you can in a continuous set.




                                                    6
   BENT OVER FLIES    5 sets of 15 with *10-20 lb dumbbells




   DUMBBELL MILITARY PRESS   5 sets of 15 with *20-50 lb dumbbells




                                     7
DAY TWO
Back, biceps, forearms.


NOTE: Pause at the top and bottom of each repetition, do not jerk the weight


      WIDE GRIP LAT-PULLS / PULL-UPS
       5 x 15 - Pick a weight so the last rep is almost to failure on
                                      Lat Pull Machine
       (PALMS FACING AWAY)




      CLOSE GRIP LAT PULLS / PULL-UPS
      5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine




                                                     8
   CLOSE GRIP CHIN-UPS
    5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine




   BENT OVER LAT PULLS
    3 sets of 10 with *40 - 100 lb dumbbells




   DUMBBELL REVERSE CURLS 3 sets of 10 with *10-30 lb dumbbells




                                                 9
   BARBELL WRIST CURLS               3 sets of as many as possible with 15-25 lb bar.
      o Raise and lower the weight as fast as 2 times per second
      o When it burns and you have to stop, rest for 1 minute and repeat




                                             10
DAY THREE

PLYOMETRICS
Legs


      Leg extensions
       3 sets of 15 with *50 - 100 lbs on bench leg machine


      Leg curls
       3 sets of 15 with *50 – 100 lbs on bench leg machine


      Calf Raisers
       10 – 20 REPS
       (foot straight) one leg, (foot turned in) one leg, (foot turned out) one leg
       3 sets of 10 to 25 with no weights initially
   Stand on a stair, holding the rail with one arm for balance if needed.




                                                      11
STAIR STEP LEG WORKOUT




                                                      Down
                        Up
                                              Down
                                Down
               Up

                                              Up

                        Up / Up / Down
                                                     Down / Down / Up


   STEP UPS
    3 set up and down


   SPRINT UP
    3 set up and down


   FREE SQUATS
    3 sets of 50




                                         12
Abdominals

(Increase each set by 5 reps as you get stronger)

SUPER SETS


Do 5 sets of each exercise.


       FOUR-COUNT FLUTTER KICKS                 sets of 25




      GOOD MORNING DARLINGS                Sets of 15


      FULL SIT-UPS           25 per set.




                                                 13
ALTERNATE CRUNCHES




      Right Leg Over Left Leg
      Left Elbow to right Knee




           o Right leg over left knee.            25 reps.
           o Left leg over right knee.            25 reps
           o Both knees up and cross feet.        25 reps




       LEG THROW DOWNS
           o DO 5 reps to the front, 5 to the right, 5 to the left, and 5 to the front.




                                                     14
   PRONE ISOMETRIC –
         o Hold this position as long as you can for 15 second increments.


         o KEEP YOUR BUTT UP TO TACK THE BEND OUT OF YOUR LOWER BACK..




Repeat all ab exercises for 5 sets.




AS AN ALTERNATE
     3 sets of as many full sit-ups as you can do per set. Rest for 2 minutes between sets.




     PULLOVERS




                                                  15
NUTRITION
Whether it's playing football, swimming or jogging, athletes need to eat a nutritious, balanced
diet to fuel their body. Good nutrition, like any sporting event, has basic ground rules.
Following these rules and getting plenty of sleep will help athletes feel great and perform at your peak .

A Balanced diet is best for athletes.
All athletes need a diet that provides enough energy in the form of carbohydrates and fats as
well as essential protein, vitamins and minerals. This means a diet containing 55-60 percent of
calories from carbohydrates (10 to 15 percent from sugars and the rest from starches), no more
than 30 percent of calories from fat and the remaining (about 10-15 percent) from protein.
That translates into eating a variety of foods every day - grains, vegetables, fruits, beans, lean
meats, and low fat dairy products. The base of the diet should come from carbohydrates in the
form of starches and sugars. Fluids, especially water, are also important to the winning
combination. Dehydration can stop even the finest athlete from playing his or her best game.

Carbohydrates are important for athletes.
When starches or sugars are eaten, the body changes them all to glucose, the only form of
carbohydrate used directly by muscles for energy. Whether carbohydrates are in the form of
starches (in vegetables and grains), sucrose (table sugar), fructose (found in fruits and juices) or
lactose (milk sugar), carbohydrates are digested and ultimately changed to glucose.
The body uses this glucose in the blood for energy. Most glucose is stored as glycogen in the
liver and muscles. During exercise glycogen is broken down in the muscles and provides energy.
Usually there is enough glycogen in muscles to provide fuel for 90-120 minutes of exercise.
Most exercise and sport games do not use up glycogen stores so eating carbohydrates during the
activity usually isn't needed. But for some athletes, eating or drinking carbohydrates during
exercise helps maintain their blood glucose and energy levels.
Most athletes need not be concerned with "carbohydrate loading," the special technique of
eating a lot of carbohydrates for several days before an endurance event. Instead, focus on getting enough
carbohydrates everyday. The best way to ensure plenty of energy for exercise is to eat a nutritious,
balanced diet that is high in carbohydrates and low in fat with lots of different foods.




                                                      16
Athletes DO NOT need extra protein or protein supplements to build
muscles?
Muscles develop from training and exercise. A certain amount of protein is needed to help
build the muscles but a nutritious, balanced diet that includes two or three servings from the
meat/bean/egg group (6-7 ounces total) and two to three servings of dairy daily will supply all of
the protein that the muscles need.
Extra servings of protein in foods or protein supplements do not assist in muscle development.
Unlike carbohydrates, protein cannot be stored in the body and any excess will be burned for
energy or stored as body fat.

Eating before, during and after exercise .
The most important thing is to concentrate on eating a nutritious, balanced diet every day. This
provides plenty of energy to grow and exercise. Here are a few tips about eating before, during
and after exercise.

Before
· Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods are
broken down quickly and provide glucose to the muscles.
· The timing of this meal depends on athletes' preference for eating before exercise, but
researchers have found that eating something from 1 to 4 hours before exercise helps keep
plenty of blood glucose available for working muscles.
· It is also critical to drink plenty of water before exercise to keep muscles hydrated.

During
· Perspiration and exertion deplete the body of fluids necessary for an optimal performance and
lead to dehydration. It is important to drink plenty of water, at least a half a cup of water
every 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amount
of powdered drink mix flavors plain water and may encourage fluid intake.
· Usually there is no need to worry about replacing carbohydrates unless the exercise lasts over
90 minutes and is hard and continuous. When this happens, drinking a sports drink or other
beverage with some sugar in it will fuel and water to the muscles being exercised.
.




                                                      17
After
If the exercise was strenuous and lasted a long time, glycogen stores may need refueling.
Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen
stores if they are low after exercising. No matter the intensity of the exercise, it's important to drink
plenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains,
pastas, potatoes, vegetables and fruits.


Stay away from Creatine. If you are under 30 years old, your body produces enough Creatine on it’s own.


Electrolytes are minerals.    To replace electrolytes, drink water and take a multivitamin.


Drink up to 3 Liters of water a day. (133 oz. )


DID YOU KNOW?
A hardboiled egg has 18.8 grams of protein.
4 oz chicken breast has 20 grams of protein.
A 5oz can of tuna in spring water has 26 grams of protein.


If you need to cut down on the fish after taste, add on of the following. A pinch of your favorite spice, a
pinch of Spenda, or a dab of hot sauce.
Here is one of my favorite lunches.
GRILLED TUNA SANDWICH
      Grill 2 cans of drained tuna with 1 to 2 Table Spoons of mayo.
       (It will not hold together in the pan very well)
      Add sliced tomatoes on top, along with a white cheese of your choice.
      Cover with a lid for 30 seconds to melt the cheese.
      Remove from grill and place on a whole wheat bun or bread.
      Top with Sun Flower seeds and alfalfa sprouts.

DAY OF THE PST
Drink Plenty of water throughout the day of the PST. Bring snacks with you to the PST. Eat something
up to an hour before the PST.

Snacks ideas to have with you. Power Bars, Granola Bars, cheese, fruit or vegetables.


                                                      18
SWIM WORKOUT
ZERO to 1650                  in Six Weeks
(A swimmer's mile is 1650, not 1760.   It is the equivalent of 1500 meters)



Six weeks seems to be the most common length of time it takes to be able to swim
a mile without stopping for breath. It requires three times per week and the
willingness to be somewhat uncomfortable while stretching your aerobic capability.
Like a scar forms in response to a wound, as a muscle enlarg es to meet new
demands, so does our ability to absorb oxygen. If we methodically increase our
need, our body kindly responds. The amount of discomfort should be small, but it
is necessary to pant a bit at the end of each effort and only partially recover before
beginning another. The number of breaths taken before continuing I guarantee will
not seem enough. I also promise you'll be surprised that you are able to continue
much more easily than you imagined. The feeling of not having adequate rest is
necessary to improve.

A COUPLE HINTS: If you think you really don't have enough air just to get to the
end of the pool, let your legs drag; the quads, being so big, take a disproportionate
amount of oxygen. Any muscle will, of course, use more when in use th an when
relaxed, so if you don't need to use the muscle, don't - for example, when you are
recovering your arms. Relaxing even your neck will help make the swim easier.
Speed is not your aim during these six weeks. Nor is the perfect stroke. They
come later or not at all if your intention is just to enjoy the water, to relax, or to
get some pleasant exercise.

nota bene: swim 100, repeat 3 times equals 4x100 = 400.
Repeat is always in addition to the first swim.

WEEK one (Three Days):
100 yards...rest for 12 breaths...repeat 3 times.
50 yards...rest for 8 breaths...repeat 3 times.
25 yards...rest for 4 breaths...repeat 3 times.
total: 700 yards

WEEK two:
200 yards...rest for 12 breaths
100 yards...rest for 10 breaths...repeat 3 times
50 yards...rest for 6 breaths...repeat 3 times
25 yards...rest for 4 breaths...repeat 3 times
total: 900 yards




                                           19
WEEK three:
400 yards...rest for 12 breaths
100 yards...rest for 8 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 5 times
25 yards...rest for 4 breaths...repeat 5 times
total: 1250 yards

WEEK four:
600 yards...rest for 10 breaths
300 yards...rest for 8 breaths
100 yards...rest for 6 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
total: 1500 yards

WEEK five:
1000 yards...rest for 8 breaths
100 yards...rest for 4 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
total: 1600 yards

WEEK six (days 1 and 2):
1200 yards...rest for 6 breaths
200 yards...rest for 4 breaths
100 yards...rest for 4 breaths
50 yards...rest for 4 breaths...repeat twice
(day 3)
1650 yards straight
total: 1650 yards!

A FEW WORDS ABOUT TECHNIQUE: It is said by many that technique is
everything, yet I've said very little here about it. I've noticed that most of the big
problems of a beginner disappear on their own by the time they can swim a
straight mile. Holding the head too high - the most common problem - is difficult;
as you become more comfortable, gravity kindly assists you and it goes down
without attention. A stable h ead invariably transfers to a narrower kick and that
second most common problem disappears on its own. But is technique really
everything after the first six weeks? Yes. Technique means nothing more than
making the stroke simpler, using less energy, so tha t your effort is channeled
directly into propelling you forward.




                                           20
POOL SWIM WORKOUT

WARM UP

3 X 100 YDS
       30 SECOND REST IN BETWEEN EACH 100
       SWITCH SIDES FOR EACH 100
       SLOW AND EASY

WORKOUT

20 X 25 YDS WITHIN 30 SECONDS
       30 SECOND REST IN BETWEEN EACH 25 YARD LENGTH

2 X 300 YDS
       UNDER 6:30 PER 300 YDS
       1 MINUTE REST BETWEEN EACH 300 YD SWIM
       FOCUS ON STROKE COUNT PER LEGNTH AND TECHNIQUE

3 X 500 YDS
       UNDER 9:00 FREE STYLE - 12:00 SIDE STROKE
       I MINUTE REST BETWEEN EACH 500 YD SWIM

COOL DOWN

400 YARDS
      SLOW AND EASY

TOTAL YARDS : 3000

USE EITHER THE SIDE STROKE OR FREE STYLE FOR THE ENTIRE WORKOUT




                                        21
SPECWAR PT
JUMPING JACKS                   50    4 COUNT
HAMSTING STRETCHES              1     MINUTE
SITTING “         “             1     MINUTE
FOOT ROTATION                   20 EACH WAY, EACH FOOT
BACK STRETCHES                  1     MINUTE
KNEE TO CHEST                   1     MINUTE
LOWER BACK STRETCHES            1     MINUTE
TRUNK SIDE STRETCHES            10
CHERRY PICKERS                  10

PUSHUPS                         35
UP, BACK AND OVER               10
PUSHUPS                         35
PRESS, PRESS FLING              15
PUSHUPS                         35
HI JACK, HI JILL                10
TRICEP PUSHUPS                  20
UP, BACK AND OVER               10
TRICEP PUSHUPS                  20
SWIMMER STRETCH                 10
TRICEP PUSHUPS                  20
HI JACK, HI JILL                10
DIVE BOMBER PUSHUPS             20
PRESS, PRESS FLING              10
DIVE BOMBER PUSHUPS             20
4 COUNT WINDMILLS               10
DIVE BOMBER PUSHUPS             20
2 COUNT WINDMILLS               25

SITUPS                          125
TRUNK ROTATION                  10 EACH WAY
FLUTTER KICKS                   100   4 COUNT
SCISSORS                        100   4 COUNT
TRUNK BENDING FORE AND AFT      10
SITTING KNEE BENDERS            25    4 COUNT
SITTING FLUTTER KICKS           30    4 COUNT
TRUNK ROTATION                  10
CRUNCHES, LEFT, RIGHT, CENTER   100 EACH WAY
NECK ROTATION                   10 EACH WAY
STOMACH STRETCHES               1 MINUTE
HAND AND TOE SIT UPS            30
TRUNK BENDING FORE AND AFT      10




                                     22
8 COUNT BODY BUILDERS         40
UP BACK AND OVER              15
SQUAT THRUST                  40

BUTTERFLIES STRETCHES         2 MINUTES
SITTING HAMSTRING STRETCHES   2 MINUTES
JUMPING JACKS                 50   2 COUNT

PULL-UPS                      3 SETS OF 15
1 MINUTE REST BETWEEN SETS

DIPS                          5 SETS OF 20

JUMPING JACKS                 40

FINISH

4-6 MILE RUN




                                   23
US NAVAL SPECIAL WARFARE/ NAVY SPECIAL OPERATIONS
                         Physical Training Guide
                        RUNNING & SWIMMING
               Run            Swim
HIGH:          <9:44          <9:17
MED:           9:44-10:38     9:17-10:35
LOW:           >10:38         >10:35

LSD = Long Slow Distance (a.k.a. “Steady State”). The intensity of LSD work is low to moderate. The
pace should feel relatively easy and relaxed. These workouts build endurance and provide relative
recovery between more intense sessions. You should be able to talk comfortably in short
sentences/phrases while training. If you gasp and wheeze between every syllable, slow down. If you can
speak long sentences without struggling for air, pick up the pace. A practical goal for a BUD/S candidate
is to build up to being able to comfortably run 5-6 miles or swim 1-1 ¼ miles without stopping.

CHI = Continuous High Intensity (a.k.a. “Anaerobic Threshold”). These sessions typically involve
moving for 15-20 minutes without stopping, at a pace approximately 90-95% of the maximal pace you
could hold for that duration. The workout should be very demanding but not totally exhausting. Some
will be able to recover more quickly than others, so there is no set time period, but a reasonable recovery
period is approximately half of the work time. During this time, keep moving at a low intensity (slow
jog, brisk walk, or paddle). Do not stop moving completely.

INT = Interval (alternate short, intense work intervals with periods of recovery). The format consists of
running ¼-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 ½ times the
amount of time it takes to perform the work interval (1:2-2.5 work:recovery ratio). Your intensity or
pace should be slightly faster than the pace of your most recent 1.5-mile run or 500-yard swim. For
example, if you recently completed a 1.5-mile run in 10:30, the base pace per ¼ mile was 1:45. The
interval training pace for ¼-mile repeats should be roughly 4 seconds faster than the base pace. Using
this example you would attempt to run each ¼-mile repeat in an average time of approximately 1:41. For
swimming, your interval pace should be roughly 2 seconds faster than your base pace per 100 yards for a
timed 500-yard swim. For example, if you completed a 500-yard swim in 10:30, the average pace per
100 yards was 2:06, and your average time to complete 100-yard intervals should be approximately 2:04.
Appropriate paces for interval workouts are summarized in Table 1.

For example, 16-20 x 220-yard running intervals or 16-20 x 50-yard swimming intervals. The guidelines
for recovery in Table 1 are broad, to allow individuals to utilize the recovery period that will help
optimize performance. Allow enough recovery time to maintain the proper work intensity, without
taking excessive time or wasting time. To promote faster/more complete recovery, it is desirable to utilize
a certain amount of active recovery, such as walking briskly or jogging slowly for part of the time
between ¼- mile running intervals.




                                                    24
Table 1: Interval Paces
              Then Your                            Then Your
  If Your       1/4 Mile And Your      If Your      100 Yard And Your
    RUN         Repeat   Recovery    SWIM Time       Repeat   Recovery
 Time Is:      Time Is:   Time Is:        Is:       Time Is:  Time Is:
 8:00-8:30     1:16-1:21 2:32-3:23    8:00-8:30     1:34-1:40 3:08-4:10
 8:30-9:00     1:21-1:26 2:42-3:35    8:30-9:00     1:40-1:46 3:20-4:25
 9:00-9:30     1:26-1:31 2:52-3:48    9:00-9:30     1:46-1:52 3:32-4:40
9:30-10:00     1:31-1:36 3:02-4:00   9:30-10:00     1:52-1:58 3:44-4:55
10:00-10:30    1:36-1:41 3:12-4:13   10:00-10:30    1:58-2:04 3:56-5:10
10:30-11:00    1:41-1:46 3:22-4:25   10:30-11:00    2:04-2:10 4:08-5:25
11:00-11:30    1:46-1:51 3:32-4:38   11:00-11:30    2:10-2:16 4:20-5:40
11:30-12:00    1:51-1:56 3:42-4:50   11:30-12:00    2:16-2:22 4:32-5:55
12:00-12:30    1:56-2:01 3:52-5:03   12:00-12:30    2:22-2:28 4:44-6:10
12:30-13:00    2:01-2:06 4:02-5:15   12:30-13:00    2:28-2:34 4:56-6:25
13:00-13:30    2:06-2:11 4:12-5:28   13:00-13:30    2:34-2:40 5:08-6:40
13:30-14:00    2:11-2:16 4:22-5:40   13:30-14:00    2:40-2:46 5:20-6:55
14:00-14:30    2:16-2:21 4:32-5:53   14:00-14:30    2:46-2:52 5:32-7:10
14:30-15:00    2:21-2:26 4:42-6:05   14:30-15:00    2:52-2:58 5:44-7:25
15:00-15:30    2:26-2:31 4:52-6:18   15:00-15:30    2:58-3:04 5:56-7:40
15:30-16:00    2:31-2:36 5:02-6:30   15:30-16:00    3:04-3:10 6:08-7:55




Warm-Up & Cool-Down
Every workout should begin with a warm-up and end with a cool-down. Warm-ups and cool-downs are
necessary to allow you to get the most benefit from your training and reduce the risk of injury. Before
vigorous exercise, the body requires time to make physiological adjustments such as elevating
metabolism, mobilizing energy sources, making circulatory adjustments to the active muscles, and
beginning sweat output for thermoregulation. Following exercise, continued low-intensity activity will
allow the body’s elevated systems to gradually return to baseline values and facilitate the removal of
accumulated waste products. In general, the more intense the training session, the longer the warm-up
and cool-down periods should be. Warm-ups for LSD sessions may involve 5-10 minutes of easy
jogging or paddling while gradually building the intensity to a comfortable level for beginning the
workout. As the workout begins, you may continue to build intensity so that you comfortably finish the
workout at a faster pace than you started. For CHI and INT workouts, you should warm up for 10-15
minutes or more. Gradually build intensity from an easy jog or paddle for several minutes, eventually
adding 4-5 high-intensity bursts lasting from 15 to 30 seconds. The warm-up should elevate your heart
rate substantially, increase your breathing rate, and activate a sweat response. As you begin your
workout, pace yourself to finish faster than you started (referred to as “negative splitting” in racing
jargon). A proper cool-down following LSD workouts may involve 2-3 minutes of easy jogging or
paddling followed by 2-3 minutes of brisk walking. Time periods for CHI or INT cool-downs should be
extended until you are breathing easily and your heart rate is close to its normal resting value. It is
recommended you perform stretching exercises near the end of the cool-down period, before tissue
temperatures return to resting values.




                                                      25
General Workout Schedule
Table 2 provides a generic workout schedule as an example of how the various workouts used to prepare
for the PST and BUD/S might be organized in a given week.

Table 2: Weekly Training Schedule
              Mon      Tue     Wed                  Thu         Fri         Sat
         Run       LSD                     INT                  CHI
        Swim                    CHI                    LSD                  INT


                                                                     
                                                                        
                                                                        

The process begins with a timed 500-yard swim and 1.5-mile run to assess baseline fitness levels and
establish a yardstick for future improvement. A general progression to increase workload over 13 weeks
would be to increase LSD workout distance by a standard weekly increment. For example, begin with a
3-mile run in the first week and add ¼ mile each week until 6 miles is achieved, or begin with a 1000-
yard swim and add 100 yards each week until 2200 yards is achieved. Your interval progression may
involve starting with 4 intervals (¼-mile running or 100-yard swimming) during the first week and
adding an additional interval every second week until 10 intervals can be completed in your prescribed
time. This basic model can be modified slightly depending on whether you begin with a low or a high
level of fitness, you are a slower runner or swimmer, or you have any other specialized circumstances.
Table 3 summarizes how workload across the different training bands may be progressed over several
weeks.




                                                  26
Table 3: Workout Progressions
                       LSD                 CHI        INT
                                           Run &     Run &
               Run           Swim          Swim      Swim
   Week       (miles)       (yards)      (minutes)   (reps)
    0        1.5 (timed)   500 (timed)
    1            3           1000           15            4
    2           3.25         1100           15            4
    3           3.5          1200           16            5
    4           3.75         1300           16            5
    5            4           1400           17            6
    6           4.25         1500           17            6
    7           4.5          1600           18            7
    8           4.75         1700           18            7
    9            5           1800           19            8
    10          5.25         1900           19            8
    11          5.5          2000           20            9
    12          5.75         2100           20            9
    13           6           2200         2 x 12          10
    14          6.25         2300         2 x 12          10
    15          6.5          2400         2 x 12          10
    16          6.75         2500         2 x 14          10
    17           7           2600         2 x 14          10
    18          7.25         2700         2 x 14          10
    19          7.5          2800         2 x 16          10
    20          7.75         2900         2 x 16          10
    21           8           3000         2 x 16          10
    22          8.25         3100         2 x 18          10
    23          8.5          3200         2 x 18          10
    24          8.75         3300         2 x 18          10
    25           9           3400         2 x 20          10
    26          9.25         3500         2 x 20          10

Individuals beginning specific preparation with a higher level of fitness may choose to begin with a
higher training volume (such as a 5-mile run rather than a 3-mile run, as indicated in Week 9 of Table 3).
Individuals with several weeks or months to prepare may choose to increase their LSD work by
performing longer sessions and/or increasing the number of sessions per week (see Table 4 for an
example). Additionally, as fitness improves, it will be helpful to occasionally (say, once per week)
incorporate a longer session of activity (2-3 hours) such as hiking, canoeing, road cycling, or mountain
biking at a comfortable but steady pace to improve physical and mental endurance. However, be sure to
ramp up the total workload slowly and gradually as your fitness improves. Don’t attempt a workload that
will lead to overtraining or cause burnout. Do not perform CHI or INT sessions beyond one per week for
running and swimming.




                                                     27
Table 4: Weekly Training Schedule (Increased LSD Sessions)
                    Mon         Tue        Wed           Thu        Fri        Sat
            Run      LSD                    INT          LSD        CHI
                    8 miles                 10 x         4 miles    2 x 20
                                           ¼ mile                  minutes
          Swim       LSD        CHI                      LSD                  INT
                     1500       2 x 20                   3000                10 x 100
                     yards     minutes                   yards                yards

Candidates who don’t possess balanced fitness (are clearly slower in either running or swimming) should
devote a greater percentage of their training time to improve the slower activity. SEAL candidates with a
swim time slower than 10:35 or a run time slower than 10:38 (considered a “Low” PST ranking), while
the other activity is “Med” or “High”, should focus more attention on the slower event. Table 5 is an
example of a generic schedule weighted toward improving a slower swimmer. A strong swimmer with
limited running ability would reverse the schedule. If a candidate is slow in both running and swimming,
overall fitness should be built from the ground up in a balanced fashion.

Table 5: Weekly Training Schedule For A Slow Swimmer
                    Mon         Tue        Wed           Thu        Fri        Sat
           Run                  INT                                 LSD
          Swim       LSD                    CHI          LSD                  INT

How Long Does The Program Last?
It is recommended the program be performed a minimum of 13 weeks, but it can be extended
indefinitely. Table 7 summarizes the information already provided in this document regarding
scheduling of cardio and strength activities and distance targets for running and swimming over a 26
week period. Beyond 26 weeks, it is recommended you do not increase INT or CHI distances. Rather,
your focus should be on gradually and progressively increasing intensity for the set distances of these
workouts. The amount of LSD work you perform can slowly and gradually be increased as long as
training continues. However, beyond 9-10 miles of running per week and 3500-4000 yards of swimming
per week, the improvements in fitness become proportionately smaller relative to the time invested. If
you perform large amounts of LSD work, be sure to keep the pace relatively easy and relaxed.




                                                    28
Table 7: 26 Week Combined Run/Swim Schedule
       Monday       Tuesday          Wednesday            Thursday            Friday         Saturday
Week RUN          SWIM              RUN                 SWIM             RUN               SWIM
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
 1   3 miles       15 min            4 reps             1000 yds         15 min             4 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
 2   3.25 miles    15 min            4 reps             1100 yds         15 min             4 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
 3   3.5 miles     16 min            5 reps             1200 yds         16 min             5 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
 4   3.75 miles    16 min            5 reps             1300 yds         16 min             5 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
 5   4 miles       17 min            6 reps             1400 yds         17 min             6 reps
     Run LSD      Swim CHI          Run INT             Swim LSD -       Run CHI           Swim INT
 6   4.25 miles    17 min            6 reps             1500 yds         17 min             6 reps    l
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
 7   4.5 miles     18 min            7 reps             1600 yds         18 min             7 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
 8   4.75 miles    18 min            7 reps             1700 yds         18 min             7 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
 9   5 miles       19 min            8 reps             1800 yds         19 min             8 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
10   5.25 miles    19 min            8 reps             1900 yds         19 min             8 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
11   5.5 miles     20 min            9 reps             2000 yds         20 min             9 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
12   5.75 miles    20 min            9 reps             2100 yds         20 min             9 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
13   6 miles      2 x 12 min        10 reps             2200 yds        2 x 12 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
14   6.25 miles   2 x 12 min        10 reps             2300 yds        2 x 12 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
15   6.5 miles    2 x 12 min        10 reps             2400 yds        2 x 12 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
16   6.75 miles   2 x 14 min        10 reps             2500 yds        2 x 14 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
17   7 miles      2 x 14 min        10 reps             2600 yds        2 x 14 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
18   7.25 miles   2 x 14 min        10 reps             2700 yds        2 x 14 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
19   7.5 miles    2 x 16 min        10 reps             2800 yds        2 x 16 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
20   7.75 miles   2 x 16 min        10 reps             2900 yds        2 x 16 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
21   8 miles      2 x 16 min        10 reps             3000 yds        2 x 16 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
22   8.25 miles   2 x 18 min        10 reps             3100 yds        2 x 18 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
23   8.5 miles    2 x 18 min        10 reps             3200 yds        2 x 18 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
24   8.75 miles   2 x 18 min        10 reps             3300 yds        2 x 18 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
25   9 miles      2 x 20 min        10 reps             3400 yds        2 x 20 min          10 reps
     Run LSD      Swim CHI          Run INT             Swim LSD         Run CHI           Swim INT
26   9.25 miles   2 x 20 min        10 reps             3500 yds        2 x 20 min          10 reps
                    ***Perform daily stretching/flexibility exercises following cardio training***




                                                   29
Training Record Sheet
Week _______

Day/Date                                                                                                                      Day/Date
Activity:                  Workout Type:                 Record:                 Stretching Completed?                        Activity:                   Workout Type:                Record:                 Stretching Completed?
Run/Swim/Other (list)      LSD,CHI,INT (list)             Distance        Time                                                Run/Swim/Other (list)       LSD,CHI,INT (list)            Distance        Time
                                                                                 Lifting: Upper____ Lower____                                                                                                  Lifting: Upper____ Lower____
   Intervals   1           2              3              4           5           List Exercises:         Weight   Reps           Intervals   1            2             3              4           5           List Exercises:         Weight   Reps
(record times) 6           7              8              9           10          1                                            (record times) 6            7             8              9           10          1
            Calisthenics (record reps):                      Core Exercises      2                                                        Calisthenics (record reps):                      Core Exercises      2
                Push-ups       Sit-ups        Pull-ups            (list):        3                                                             Push-ups       Sit-ups       Pull-ups            (list):        3
    Set 1                                                1                       4                                                Set 1                                                1                       4
    Set 2                                                2                       5                                                Set 2                                                2                       5
    Set 3                                                3                       6                                                Set 3                                                3                       6
    Set 4                                                4                       7                                                Set 4                                                4                       7
    Set 5                                                5                       8                                                Set 5                                                5                       8
    Set 6                                                6                       9                                                Set 6                                                6                       9
    Total                                                7                       10                                               Total                                                7                       10

Day/Date                                                                                                                      Day/Date
Activity:                  Workout Type:                 Record:                 Stretching Completed?                        Activity:                   Workout Type:                Record:                 Stretching Completed?
Run/Swim/Other (list)      LSD,CHI,INT (list)             Distance        Time                                                Run/Swim/Other (list)       LSD,CHI,INT (list)            Distance        Time
                                                                                 Lifting: Upper____ Lower____                                                                                                  Lifting: Upper____ Lower____
   Intervals   1           2              3              4           5           List Exercises:         Weight   Reps           Intervals   1            2             3              4           5           List Exercises:         Weight   Reps
(record times) 6           7              8              9           10          1                                            (record times) 6            7             8              9           10          1
            Calisthenics (record reps):                      Core Exercises      2                                                        Calisthenics (record reps):                      Core Exercises      2
                Push-ups       Sit-ups        Pull-ups            (list):        3                                                             Push-ups       Sit-ups       Pull-ups            (list):        3
    Set 1                                                1                       4                                                Set 1                                                1                       4
    Set 2                                                2                       5                                                Set 2                                                2                       5
    Set 3                                                3                       6                                                Set 3                                                3                       6
    Set 4                                                4                       7                                                Set 4                                                4                       7
    Set 5                                                5                       8                                                Set 5                                                5                       8
    Set 6                                                6                       9                                                Set 6                                                6                       9
    Total                                                7                       10                                               Total                                                7                       10

Day/Date                                                                                                                      Day/Date
Activity:                  Workout Type:                 Record:                 Stretching Completed?                        Activity:                   Workout Type:                Record:                 Stretching Completed?
Run/Swim/Other (list)      LSD,CHI,INT (list)             Distance        Time                                                Run/Swim/Other (list)       LSD,CHI,INT (list)            Distance        Time
                                                                                 Lifting: Upper____ Lower____                                                                                                  Lifting: Upper____ Lower____
   Intervals   1           2              3              4           5           List Exercises:         Weight   Reps           Intervals   1            2             3              4           5           List Exercises:         Weight   Reps
(record times) 6           7              8              9           10          1                                            (record times) 6            7             8              9           10          1
            Calisthenics (record reps):                      Core Exercises      2                                                        Calisthenics (record reps):                      Core Exercises      2
                Push-ups       Sit-ups        Pull-ups            (list):        3                                                             Push-ups       Sit-ups       Pull-ups            (list):        3
    Set 1                                                1                       4                                                Set 1                                                1                       4
    Set 2                                                2                       5                                                Set 2                                                2                       5
    Set 3                                                3                       6                                                Set 3                                                3                       6
    Set 4                                                4                       7                                                Set 4                                                4                       7
    Set 5                                                5                       8                                                Set 5                                                5                       8
    Set 6                                                6                       9                                                Set 6                                                6                       9
    Total                                                7                       10                                               Total                                                7                       10

                                                                                                                         30
Training Record Sheet
Week __12__                 ***SAMPLE*** Program. Individual distances, times, exercises, weights, and
                                                        reps may vary.
Day/Date Monday 4/30                                                                                                       Day/Date Tuesday 5/1
Activity:                  Workout Type:             Record:                   Stretching Completed? Yes                   Activity:                 Workout Type:        Record:                  Stretching Completed? Yes
Run/Swim/Other (list)      LSD,CHI,INT (list)          Distance        Time                                                Run/Swim/Other (list)     LSD,CHI,INT (list)    Distance       Time
            Run                     LSD                 5.75mi         44:55   Lifting: Upper_X__ Lower____                           Swim                    CHI          1150yds        20:00    Lifting: Upper____ Lower_X__
   Intervals 1             2            3            4             5           List Exercises:        Weight   Reps           Intervals 1            2           3        4           5            List Exercises:        Weight   Reps
(record times) 6           7            8            9             10          1 lat pull downs        140      12         (record times) 6          7           8        9           10           1 lunges                 20      15
            Calisthenics (record reps):                  Core Exercises        2 shoulder press        105      10                    Calisthenics (record reps):            Core Exercises        2 leg curl               60      15
                Push-ups Sit-ups          Pull-ups             (list):         3 biceps curl            60      12                         Push-ups Sit-ups Pull-ups              (list):          3 back ext              body     15
     Set 1                                           1 bridge                  4 bench press           200      8               Set 1         25         30          5    1                        4 leg press              250     10
     Set 2                                           2 1 leg ab press          5 upright row            80      12              Set 2         20         30          4    2                        5 leg press              300     12
     Set 3                                           3 hip rotations           6 dips                  body     15              Set 3         20         30          4    3                        6
     Set 4                                           4 quadruped               7                                                Set 4         20         30          4    4                        7
     Set 5                                           5 plank                   8                                                Set 5         20                     4    5                        8
     Set 6                                           6 superman                9                                                Set 6                                     6                        9
     Total                                           7 side plank              10                                               Total         105        120        21    7                        10

Day/Date Wednesday 5/2                                                                                                     Day/Date Thursday 5/3
Activity:                  Workout Type:             Record:                   Stretching Completed? Yes                   Activity:                 Workout Type:        Record:                  Stretching Completed? Yes
Run/Swim/Other (list)      LSD,CHI,INT (list)         Distance        Time                                                 Run/Swim/Other (list)     LSD,CHI,INT (list)    Distance        Time
            Run                      INT                                       Lifting: Upper____ Lower____                           Swim                    LSD          2100yds         52:30   Lifting: Upper____ Lower____
   Intervals 1 1:41        2 1:41       3 1:42       4 1:40       5 1:40       List Exercises:        Weight   Reps           Intervals 1            2           3        4            5           List Exercises:        Weight   Reps
(record times) 6 1:40      7 1:39       8 1:40       9 1:37       10           1                                           (record times) 6          7           8        9            10          1
            Calisthenics (record reps):                 Core Exercises         2                                                      Calisthenics (record reps):            Core Exercises        2
                Push-ups Sit-ups         Pull-ups             (list):          3                                                           Push-ups Sit-ups Pull-ups               (list):         3
     Set 1         25          40            5       1 bridge                  4                                                Set 1         25         30          5    1 bridge                 4
     Set 2         25          40            5       2 1 leg ab press          5                                                Set 2         25         40          5    2 1 leg ab press         5
     Set 3         20          40            4       3 hip rotations           6                                                Set 3         25         30          5    3 hip rotations          6
     Set 4         20                        4       4 quadruped               7                                                Set 4         20         40          4    4 quadruped              7
     Set 5         20                        4       5 plank                   8                                                Set 5         20                     4    5 plank                  8
     Set 6                                           6 superman                9                                                Set 6                                     6 superman               9
     Total         110         120          22       7 side plank              10                                               Total         115        140        23    7 side plank             10

Day/Date Friday 5/4                                                                                                        Day/Date Saturday 5/5
Activity:                  Workout Type:             Record:                   Stretching Completed? Yes                   Activity:                 Workout Type:        Record:                  Stretching Completed? Yes
Run/Swim/Other (list)      LSD,CHI,INT (list)         Distance        Time                                                 Run/Swim/Other (list)     LSD,CHI,INT (list)    Distance      Time
                                                                               Lifting: Upper_X__ Lower____                           Swim                    INT                                  Lifting: Upper____ Lower_X__
   Intervals 1             2            3            4              5          List Exercises:        Weight   Reps           Intervals 1 2:12       2 2:10      3 2:09   4 2:10     5 2:10        List Exercises:        Weight   Reps
(record times) 6           7            8            9              10         1 lat pull downs        150      10         (record times) 6 2:09     7 2:09      8 2:08   9 2:07     10            1 lunges                 20      15
            Calisthenics (record reps):                   Core Exercises       2 shoulder press        105      11                    Calisthenics (record reps):           Core Exercises         2 leg curl               60      15
                Push-ups Sit-ups          Pull-ups              (list):        3 biceps curl            60      12                         Push-ups Sit-ups Pull-ups             (list):           3 back ext              body     15
     Set 1                                           1   bridge                4 incline press         160      9               Set 1         78         92          10   1                        4 squat                  200     10
     Set 2                                           2   1 leg ab press        5 seated row            180      10              Set 2                                     2                        5 squat                  225     15
     Set 3                                           3   hip rotations         6 triceps ext            90      12              Set 3                                     3                        6
     Set 4                                           4   quadruped             7                                                Set 4                                     4                        7
     Set 5                                           5   plank                 8                                                Set 5                                     5                        8
     Set 6                                           6   superman              9                                                Set 6                                     6                        9
     Total                                           7   side plank            10                                               Total         78         92          10   7                        10

                                                                                                                      31
Business Card


                  NSW/NSO MENTOR



           ENC (SEAL) Roger W. Roberts          Ret.


Email: rroberts@nsw-nsomentor.com     Off:   (816) 229-4617
www.nrdstlspecwar.blogspot.com       Fax:    (816) 229-6126
                                     Cell:   (816) 507-1842

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roberts\' total workout

  • 1. ROBERTS’ FULL BODY WORKOUT SCHEDULE JANUARY 2011 1
  • 3. 3
  • 4. 4
  • 5. DAY ONE Chest, shoulders, triceps.  SHOULDER RISERS o 3 sets to failure.  REAR DELTOID RISERS o 3 sets to failure.  STRAIGHT ARM LATERAL RISERS o 3 sets to failure. ie. Attempt to do one of the following sets 3x25x10lbs, 3x50x5lb, 3x100x no weight  45° LATERAL RISERS o Lower back to the starting position 3 sets of 25 to 50 reps with 2.5 to 5lbs or with no weights, do 3 sets to failure. 5
  • 6. PYRAMID PUSH-UPS Example: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Alternate your workout with inclined push-ups to hit the upper pecs more directly. Put your feet up on a chair.  TRICEPS OR DIAMOND PUSH-UPS 5 sets of 10 - 25 reps  BENCH DIPS 3 Sets of as many reps as you can in a continuous set. 6
  • 7. BENT OVER FLIES 5 sets of 15 with *10-20 lb dumbbells  DUMBBELL MILITARY PRESS 5 sets of 15 with *20-50 lb dumbbells 7
  • 8. DAY TWO Back, biceps, forearms. NOTE: Pause at the top and bottom of each repetition, do not jerk the weight  WIDE GRIP LAT-PULLS / PULL-UPS 5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine (PALMS FACING AWAY)  CLOSE GRIP LAT PULLS / PULL-UPS  5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine 8
  • 9. CLOSE GRIP CHIN-UPS 5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine  BENT OVER LAT PULLS 3 sets of 10 with *40 - 100 lb dumbbells  DUMBBELL REVERSE CURLS 3 sets of 10 with *10-30 lb dumbbells 9
  • 10. BARBELL WRIST CURLS 3 sets of as many as possible with 15-25 lb bar. o Raise and lower the weight as fast as 2 times per second o When it burns and you have to stop, rest for 1 minute and repeat 10
  • 11. DAY THREE PLYOMETRICS Legs  Leg extensions 3 sets of 15 with *50 - 100 lbs on bench leg machine  Leg curls 3 sets of 15 with *50 – 100 lbs on bench leg machine  Calf Raisers 10 – 20 REPS (foot straight) one leg, (foot turned in) one leg, (foot turned out) one leg 3 sets of 10 to 25 with no weights initially Stand on a stair, holding the rail with one arm for balance if needed. 11
  • 12. STAIR STEP LEG WORKOUT Down Up Down Down Up Up Up / Up / Down Down / Down / Up  STEP UPS 3 set up and down  SPRINT UP 3 set up and down  FREE SQUATS 3 sets of 50 12
  • 13. Abdominals (Increase each set by 5 reps as you get stronger) SUPER SETS Do 5 sets of each exercise.  FOUR-COUNT FLUTTER KICKS sets of 25  GOOD MORNING DARLINGS Sets of 15  FULL SIT-UPS 25 per set. 13
  • 14. ALTERNATE CRUNCHES Right Leg Over Left Leg Left Elbow to right Knee o Right leg over left knee. 25 reps. o Left leg over right knee. 25 reps o Both knees up and cross feet. 25 reps  LEG THROW DOWNS o DO 5 reps to the front, 5 to the right, 5 to the left, and 5 to the front. 14
  • 15. PRONE ISOMETRIC – o Hold this position as long as you can for 15 second increments. o KEEP YOUR BUTT UP TO TACK THE BEND OUT OF YOUR LOWER BACK.. Repeat all ab exercises for 5 sets. AS AN ALTERNATE  3 sets of as many full sit-ups as you can do per set. Rest for 2 minutes between sets.  PULLOVERS 15
  • 16. NUTRITION Whether it's playing football, swimming or jogging, athletes need to eat a nutritious, balanced diet to fuel their body. Good nutrition, like any sporting event, has basic ground rules. Following these rules and getting plenty of sleep will help athletes feel great and perform at your peak . A Balanced diet is best for athletes. All athletes need a diet that provides enough energy in the form of carbohydrates and fats as well as essential protein, vitamins and minerals. This means a diet containing 55-60 percent of calories from carbohydrates (10 to 15 percent from sugars and the rest from starches), no more than 30 percent of calories from fat and the remaining (about 10-15 percent) from protein. That translates into eating a variety of foods every day - grains, vegetables, fruits, beans, lean meats, and low fat dairy products. The base of the diet should come from carbohydrates in the form of starches and sugars. Fluids, especially water, are also important to the winning combination. Dehydration can stop even the finest athlete from playing his or her best game. Carbohydrates are important for athletes. When starches or sugars are eaten, the body changes them all to glucose, the only form of carbohydrate used directly by muscles for energy. Whether carbohydrates are in the form of starches (in vegetables and grains), sucrose (table sugar), fructose (found in fruits and juices) or lactose (milk sugar), carbohydrates are digested and ultimately changed to glucose. The body uses this glucose in the blood for energy. Most glucose is stored as glycogen in the liver and muscles. During exercise glycogen is broken down in the muscles and provides energy. Usually there is enough glycogen in muscles to provide fuel for 90-120 minutes of exercise. Most exercise and sport games do not use up glycogen stores so eating carbohydrates during the activity usually isn't needed. But for some athletes, eating or drinking carbohydrates during exercise helps maintain their blood glucose and energy levels. Most athletes need not be concerned with "carbohydrate loading," the special technique of eating a lot of carbohydrates for several days before an endurance event. Instead, focus on getting enough carbohydrates everyday. The best way to ensure plenty of energy for exercise is to eat a nutritious, balanced diet that is high in carbohydrates and low in fat with lots of different foods. 16
  • 17. Athletes DO NOT need extra protein or protein supplements to build muscles? Muscles develop from training and exercise. A certain amount of protein is needed to help build the muscles but a nutritious, balanced diet that includes two or three servings from the meat/bean/egg group (6-7 ounces total) and two to three servings of dairy daily will supply all of the protein that the muscles need. Extra servings of protein in foods or protein supplements do not assist in muscle development. Unlike carbohydrates, protein cannot be stored in the body and any excess will be burned for energy or stored as body fat. Eating before, during and after exercise . The most important thing is to concentrate on eating a nutritious, balanced diet every day. This provides plenty of energy to grow and exercise. Here are a few tips about eating before, during and after exercise. Before · Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods are broken down quickly and provide glucose to the muscles. · The timing of this meal depends on athletes' preference for eating before exercise, but researchers have found that eating something from 1 to 4 hours before exercise helps keep plenty of blood glucose available for working muscles. · It is also critical to drink plenty of water before exercise to keep muscles hydrated. During · Perspiration and exertion deplete the body of fluids necessary for an optimal performance and lead to dehydration. It is important to drink plenty of water, at least a half a cup of water every 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amount of powdered drink mix flavors plain water and may encourage fluid intake. · Usually there is no need to worry about replacing carbohydrates unless the exercise lasts over 90 minutes and is hard and continuous. When this happens, drinking a sports drink or other beverage with some sugar in it will fuel and water to the muscles being exercised. . 17
  • 18. After If the exercise was strenuous and lasted a long time, glycogen stores may need refueling. Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen stores if they are low after exercising. No matter the intensity of the exercise, it's important to drink plenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains, pastas, potatoes, vegetables and fruits. Stay away from Creatine. If you are under 30 years old, your body produces enough Creatine on it’s own. Electrolytes are minerals. To replace electrolytes, drink water and take a multivitamin. Drink up to 3 Liters of water a day. (133 oz. ) DID YOU KNOW? A hardboiled egg has 18.8 grams of protein. 4 oz chicken breast has 20 grams of protein. A 5oz can of tuna in spring water has 26 grams of protein. If you need to cut down on the fish after taste, add on of the following. A pinch of your favorite spice, a pinch of Spenda, or a dab of hot sauce. Here is one of my favorite lunches. GRILLED TUNA SANDWICH  Grill 2 cans of drained tuna with 1 to 2 Table Spoons of mayo. (It will not hold together in the pan very well)  Add sliced tomatoes on top, along with a white cheese of your choice.  Cover with a lid for 30 seconds to melt the cheese.  Remove from grill and place on a whole wheat bun or bread.  Top with Sun Flower seeds and alfalfa sprouts. DAY OF THE PST Drink Plenty of water throughout the day of the PST. Bring snacks with you to the PST. Eat something up to an hour before the PST. Snacks ideas to have with you. Power Bars, Granola Bars, cheese, fruit or vegetables. 18
  • 19. SWIM WORKOUT ZERO to 1650 in Six Weeks (A swimmer's mile is 1650, not 1760. It is the equivalent of 1500 meters) Six weeks seems to be the most common length of time it takes to be able to swim a mile without stopping for breath. It requires three times per week and the willingness to be somewhat uncomfortable while stretching your aerobic capability. Like a scar forms in response to a wound, as a muscle enlarg es to meet new demands, so does our ability to absorb oxygen. If we methodically increase our need, our body kindly responds. The amount of discomfort should be small, but it is necessary to pant a bit at the end of each effort and only partially recover before beginning another. The number of breaths taken before continuing I guarantee will not seem enough. I also promise you'll be surprised that you are able to continue much more easily than you imagined. The feeling of not having adequate rest is necessary to improve. A COUPLE HINTS: If you think you really don't have enough air just to get to the end of the pool, let your legs drag; the quads, being so big, take a disproportionate amount of oxygen. Any muscle will, of course, use more when in use th an when relaxed, so if you don't need to use the muscle, don't - for example, when you are recovering your arms. Relaxing even your neck will help make the swim easier. Speed is not your aim during these six weeks. Nor is the perfect stroke. They come later or not at all if your intention is just to enjoy the water, to relax, or to get some pleasant exercise. nota bene: swim 100, repeat 3 times equals 4x100 = 400. Repeat is always in addition to the first swim. WEEK one (Three Days): 100 yards...rest for 12 breaths...repeat 3 times. 50 yards...rest for 8 breaths...repeat 3 times. 25 yards...rest for 4 breaths...repeat 3 times. total: 700 yards WEEK two: 200 yards...rest for 12 breaths 100 yards...rest for 10 breaths...repeat 3 times 50 yards...rest for 6 breaths...repeat 3 times 25 yards...rest for 4 breaths...repeat 3 times total: 900 yards 19
  • 20. WEEK three: 400 yards...rest for 12 breaths 100 yards...rest for 8 breaths...repeat 3 times 50 yards...rest for 4 breaths...repeat 5 times 25 yards...rest for 4 breaths...repeat 5 times total: 1250 yards WEEK four: 600 yards...rest for 10 breaths 300 yards...rest for 8 breaths 100 yards...rest for 6 breaths...repeat 3 times 50 yards...rest for 4 breaths...repeat 3 times total: 1500 yards WEEK five: 1000 yards...rest for 8 breaths 100 yards...rest for 4 breaths...repeat 3 times 50 yards...rest for 4 breaths...repeat 3 times total: 1600 yards WEEK six (days 1 and 2): 1200 yards...rest for 6 breaths 200 yards...rest for 4 breaths 100 yards...rest for 4 breaths 50 yards...rest for 4 breaths...repeat twice (day 3) 1650 yards straight total: 1650 yards! A FEW WORDS ABOUT TECHNIQUE: It is said by many that technique is everything, yet I've said very little here about it. I've noticed that most of the big problems of a beginner disappear on their own by the time they can swim a straight mile. Holding the head too high - the most common problem - is difficult; as you become more comfortable, gravity kindly assists you and it goes down without attention. A stable h ead invariably transfers to a narrower kick and that second most common problem disappears on its own. But is technique really everything after the first six weeks? Yes. Technique means nothing more than making the stroke simpler, using less energy, so tha t your effort is channeled directly into propelling you forward. 20
  • 21. POOL SWIM WORKOUT WARM UP 3 X 100 YDS 30 SECOND REST IN BETWEEN EACH 100 SWITCH SIDES FOR EACH 100 SLOW AND EASY WORKOUT 20 X 25 YDS WITHIN 30 SECONDS 30 SECOND REST IN BETWEEN EACH 25 YARD LENGTH 2 X 300 YDS UNDER 6:30 PER 300 YDS 1 MINUTE REST BETWEEN EACH 300 YD SWIM FOCUS ON STROKE COUNT PER LEGNTH AND TECHNIQUE 3 X 500 YDS UNDER 9:00 FREE STYLE - 12:00 SIDE STROKE I MINUTE REST BETWEEN EACH 500 YD SWIM COOL DOWN 400 YARDS SLOW AND EASY TOTAL YARDS : 3000 USE EITHER THE SIDE STROKE OR FREE STYLE FOR THE ENTIRE WORKOUT 21
  • 22. SPECWAR PT JUMPING JACKS 50 4 COUNT HAMSTING STRETCHES 1 MINUTE SITTING “ “ 1 MINUTE FOOT ROTATION 20 EACH WAY, EACH FOOT BACK STRETCHES 1 MINUTE KNEE TO CHEST 1 MINUTE LOWER BACK STRETCHES 1 MINUTE TRUNK SIDE STRETCHES 10 CHERRY PICKERS 10 PUSHUPS 35 UP, BACK AND OVER 10 PUSHUPS 35 PRESS, PRESS FLING 15 PUSHUPS 35 HI JACK, HI JILL 10 TRICEP PUSHUPS 20 UP, BACK AND OVER 10 TRICEP PUSHUPS 20 SWIMMER STRETCH 10 TRICEP PUSHUPS 20 HI JACK, HI JILL 10 DIVE BOMBER PUSHUPS 20 PRESS, PRESS FLING 10 DIVE BOMBER PUSHUPS 20 4 COUNT WINDMILLS 10 DIVE BOMBER PUSHUPS 20 2 COUNT WINDMILLS 25 SITUPS 125 TRUNK ROTATION 10 EACH WAY FLUTTER KICKS 100 4 COUNT SCISSORS 100 4 COUNT TRUNK BENDING FORE AND AFT 10 SITTING KNEE BENDERS 25 4 COUNT SITTING FLUTTER KICKS 30 4 COUNT TRUNK ROTATION 10 CRUNCHES, LEFT, RIGHT, CENTER 100 EACH WAY NECK ROTATION 10 EACH WAY STOMACH STRETCHES 1 MINUTE HAND AND TOE SIT UPS 30 TRUNK BENDING FORE AND AFT 10 22
  • 23. 8 COUNT BODY BUILDERS 40 UP BACK AND OVER 15 SQUAT THRUST 40 BUTTERFLIES STRETCHES 2 MINUTES SITTING HAMSTRING STRETCHES 2 MINUTES JUMPING JACKS 50 2 COUNT PULL-UPS 3 SETS OF 15 1 MINUTE REST BETWEEN SETS DIPS 5 SETS OF 20 JUMPING JACKS 40 FINISH 4-6 MILE RUN 23
  • 24. US NAVAL SPECIAL WARFARE/ NAVY SPECIAL OPERATIONS Physical Training Guide RUNNING & SWIMMING Run Swim HIGH: <9:44 <9:17 MED: 9:44-10:38 9:17-10:35 LOW: >10:38 >10:35 LSD = Long Slow Distance (a.k.a. “Steady State”). The intensity of LSD work is low to moderate. The pace should feel relatively easy and relaxed. These workouts build endurance and provide relative recovery between more intense sessions. You should be able to talk comfortably in short sentences/phrases while training. If you gasp and wheeze between every syllable, slow down. If you can speak long sentences without struggling for air, pick up the pace. A practical goal for a BUD/S candidate is to build up to being able to comfortably run 5-6 miles or swim 1-1 ¼ miles without stopping. CHI = Continuous High Intensity (a.k.a. “Anaerobic Threshold”). These sessions typically involve moving for 15-20 minutes without stopping, at a pace approximately 90-95% of the maximal pace you could hold for that duration. The workout should be very demanding but not totally exhausting. Some will be able to recover more quickly than others, so there is no set time period, but a reasonable recovery period is approximately half of the work time. During this time, keep moving at a low intensity (slow jog, brisk walk, or paddle). Do not stop moving completely. INT = Interval (alternate short, intense work intervals with periods of recovery). The format consists of running ¼-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 ½ times the amount of time it takes to perform the work interval (1:2-2.5 work:recovery ratio). Your intensity or pace should be slightly faster than the pace of your most recent 1.5-mile run or 500-yard swim. For example, if you recently completed a 1.5-mile run in 10:30, the base pace per ¼ mile was 1:45. The interval training pace for ¼-mile repeats should be roughly 4 seconds faster than the base pace. Using this example you would attempt to run each ¼-mile repeat in an average time of approximately 1:41. For swimming, your interval pace should be roughly 2 seconds faster than your base pace per 100 yards for a timed 500-yard swim. For example, if you completed a 500-yard swim in 10:30, the average pace per 100 yards was 2:06, and your average time to complete 100-yard intervals should be approximately 2:04. Appropriate paces for interval workouts are summarized in Table 1. For example, 16-20 x 220-yard running intervals or 16-20 x 50-yard swimming intervals. The guidelines for recovery in Table 1 are broad, to allow individuals to utilize the recovery period that will help optimize performance. Allow enough recovery time to maintain the proper work intensity, without taking excessive time or wasting time. To promote faster/more complete recovery, it is desirable to utilize a certain amount of active recovery, such as walking briskly or jogging slowly for part of the time between ¼- mile running intervals. 24
  • 25. Table 1: Interval Paces Then Your Then Your If Your 1/4 Mile And Your If Your 100 Yard And Your RUN Repeat Recovery SWIM Time Repeat Recovery Time Is: Time Is: Time Is: Is: Time Is: Time Is: 8:00-8:30 1:16-1:21 2:32-3:23 8:00-8:30 1:34-1:40 3:08-4:10 8:30-9:00 1:21-1:26 2:42-3:35 8:30-9:00 1:40-1:46 3:20-4:25 9:00-9:30 1:26-1:31 2:52-3:48 9:00-9:30 1:46-1:52 3:32-4:40 9:30-10:00 1:31-1:36 3:02-4:00 9:30-10:00 1:52-1:58 3:44-4:55 10:00-10:30 1:36-1:41 3:12-4:13 10:00-10:30 1:58-2:04 3:56-5:10 10:30-11:00 1:41-1:46 3:22-4:25 10:30-11:00 2:04-2:10 4:08-5:25 11:00-11:30 1:46-1:51 3:32-4:38 11:00-11:30 2:10-2:16 4:20-5:40 11:30-12:00 1:51-1:56 3:42-4:50 11:30-12:00 2:16-2:22 4:32-5:55 12:00-12:30 1:56-2:01 3:52-5:03 12:00-12:30 2:22-2:28 4:44-6:10 12:30-13:00 2:01-2:06 4:02-5:15 12:30-13:00 2:28-2:34 4:56-6:25 13:00-13:30 2:06-2:11 4:12-5:28 13:00-13:30 2:34-2:40 5:08-6:40 13:30-14:00 2:11-2:16 4:22-5:40 13:30-14:00 2:40-2:46 5:20-6:55 14:00-14:30 2:16-2:21 4:32-5:53 14:00-14:30 2:46-2:52 5:32-7:10 14:30-15:00 2:21-2:26 4:42-6:05 14:30-15:00 2:52-2:58 5:44-7:25 15:00-15:30 2:26-2:31 4:52-6:18 15:00-15:30 2:58-3:04 5:56-7:40 15:30-16:00 2:31-2:36 5:02-6:30 15:30-16:00 3:04-3:10 6:08-7:55 Warm-Up & Cool-Down Every workout should begin with a warm-up and end with a cool-down. Warm-ups and cool-downs are necessary to allow you to get the most benefit from your training and reduce the risk of injury. Before vigorous exercise, the body requires time to make physiological adjustments such as elevating metabolism, mobilizing energy sources, making circulatory adjustments to the active muscles, and beginning sweat output for thermoregulation. Following exercise, continued low-intensity activity will allow the body’s elevated systems to gradually return to baseline values and facilitate the removal of accumulated waste products. In general, the more intense the training session, the longer the warm-up and cool-down periods should be. Warm-ups for LSD sessions may involve 5-10 minutes of easy jogging or paddling while gradually building the intensity to a comfortable level for beginning the workout. As the workout begins, you may continue to build intensity so that you comfortably finish the workout at a faster pace than you started. For CHI and INT workouts, you should warm up for 10-15 minutes or more. Gradually build intensity from an easy jog or paddle for several minutes, eventually adding 4-5 high-intensity bursts lasting from 15 to 30 seconds. The warm-up should elevate your heart rate substantially, increase your breathing rate, and activate a sweat response. As you begin your workout, pace yourself to finish faster than you started (referred to as “negative splitting” in racing jargon). A proper cool-down following LSD workouts may involve 2-3 minutes of easy jogging or paddling followed by 2-3 minutes of brisk walking. Time periods for CHI or INT cool-downs should be extended until you are breathing easily and your heart rate is close to its normal resting value. It is recommended you perform stretching exercises near the end of the cool-down period, before tissue temperatures return to resting values. 25
  • 26. General Workout Schedule Table 2 provides a generic workout schedule as an example of how the various workouts used to prepare for the PST and BUD/S might be organized in a given week. Table 2: Weekly Training Schedule Mon Tue Wed Thu Fri Sat Run LSD INT CHI Swim CHI LSD INT                 The process begins with a timed 500-yard swim and 1.5-mile run to assess baseline fitness levels and establish a yardstick for future improvement. A general progression to increase workload over 13 weeks would be to increase LSD workout distance by a standard weekly increment. For example, begin with a 3-mile run in the first week and add ¼ mile each week until 6 miles is achieved, or begin with a 1000- yard swim and add 100 yards each week until 2200 yards is achieved. Your interval progression may involve starting with 4 intervals (¼-mile running or 100-yard swimming) during the first week and adding an additional interval every second week until 10 intervals can be completed in your prescribed time. This basic model can be modified slightly depending on whether you begin with a low or a high level of fitness, you are a slower runner or swimmer, or you have any other specialized circumstances. Table 3 summarizes how workload across the different training bands may be progressed over several weeks. 26
  • 27. Table 3: Workout Progressions LSD CHI INT Run & Run & Run Swim Swim Swim Week (miles) (yards) (minutes) (reps) 0 1.5 (timed) 500 (timed) 1 3 1000 15 4 2 3.25 1100 15 4 3 3.5 1200 16 5 4 3.75 1300 16 5 5 4 1400 17 6 6 4.25 1500 17 6 7 4.5 1600 18 7 8 4.75 1700 18 7 9 5 1800 19 8 10 5.25 1900 19 8 11 5.5 2000 20 9 12 5.75 2100 20 9 13 6 2200 2 x 12 10 14 6.25 2300 2 x 12 10 15 6.5 2400 2 x 12 10 16 6.75 2500 2 x 14 10 17 7 2600 2 x 14 10 18 7.25 2700 2 x 14 10 19 7.5 2800 2 x 16 10 20 7.75 2900 2 x 16 10 21 8 3000 2 x 16 10 22 8.25 3100 2 x 18 10 23 8.5 3200 2 x 18 10 24 8.75 3300 2 x 18 10 25 9 3400 2 x 20 10 26 9.25 3500 2 x 20 10 Individuals beginning specific preparation with a higher level of fitness may choose to begin with a higher training volume (such as a 5-mile run rather than a 3-mile run, as indicated in Week 9 of Table 3). Individuals with several weeks or months to prepare may choose to increase their LSD work by performing longer sessions and/or increasing the number of sessions per week (see Table 4 for an example). Additionally, as fitness improves, it will be helpful to occasionally (say, once per week) incorporate a longer session of activity (2-3 hours) such as hiking, canoeing, road cycling, or mountain biking at a comfortable but steady pace to improve physical and mental endurance. However, be sure to ramp up the total workload slowly and gradually as your fitness improves. Don’t attempt a workload that will lead to overtraining or cause burnout. Do not perform CHI or INT sessions beyond one per week for running and swimming. 27
  • 28. Table 4: Weekly Training Schedule (Increased LSD Sessions) Mon Tue Wed Thu Fri Sat Run LSD INT LSD CHI 8 miles 10 x 4 miles 2 x 20 ¼ mile minutes Swim LSD CHI LSD INT 1500 2 x 20 3000 10 x 100 yards minutes yards yards Candidates who don’t possess balanced fitness (are clearly slower in either running or swimming) should devote a greater percentage of their training time to improve the slower activity. SEAL candidates with a swim time slower than 10:35 or a run time slower than 10:38 (considered a “Low” PST ranking), while the other activity is “Med” or “High”, should focus more attention on the slower event. Table 5 is an example of a generic schedule weighted toward improving a slower swimmer. A strong swimmer with limited running ability would reverse the schedule. If a candidate is slow in both running and swimming, overall fitness should be built from the ground up in a balanced fashion. Table 5: Weekly Training Schedule For A Slow Swimmer Mon Tue Wed Thu Fri Sat Run INT LSD Swim LSD CHI LSD INT How Long Does The Program Last? It is recommended the program be performed a minimum of 13 weeks, but it can be extended indefinitely. Table 7 summarizes the information already provided in this document regarding scheduling of cardio and strength activities and distance targets for running and swimming over a 26 week period. Beyond 26 weeks, it is recommended you do not increase INT or CHI distances. Rather, your focus should be on gradually and progressively increasing intensity for the set distances of these workouts. The amount of LSD work you perform can slowly and gradually be increased as long as training continues. However, beyond 9-10 miles of running per week and 3500-4000 yards of swimming per week, the improvements in fitness become proportionately smaller relative to the time invested. If you perform large amounts of LSD work, be sure to keep the pace relatively easy and relaxed. 28
  • 29. Table 7: 26 Week Combined Run/Swim Schedule Monday Tuesday Wednesday Thursday Friday Saturday Week RUN SWIM RUN SWIM RUN SWIM Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 1 3 miles 15 min 4 reps 1000 yds 15 min 4 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 2 3.25 miles 15 min 4 reps 1100 yds 15 min 4 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 3 3.5 miles 16 min 5 reps 1200 yds 16 min 5 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 4 3.75 miles 16 min 5 reps 1300 yds 16 min 5 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 5 4 miles 17 min 6 reps 1400 yds 17 min 6 reps Run LSD Swim CHI Run INT Swim LSD - Run CHI Swim INT 6 4.25 miles 17 min 6 reps 1500 yds 17 min 6 reps l Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 7 4.5 miles 18 min 7 reps 1600 yds 18 min 7 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 8 4.75 miles 18 min 7 reps 1700 yds 18 min 7 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 9 5 miles 19 min 8 reps 1800 yds 19 min 8 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 10 5.25 miles 19 min 8 reps 1900 yds 19 min 8 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 11 5.5 miles 20 min 9 reps 2000 yds 20 min 9 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 12 5.75 miles 20 min 9 reps 2100 yds 20 min 9 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 13 6 miles 2 x 12 min 10 reps 2200 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 14 6.25 miles 2 x 12 min 10 reps 2300 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 15 6.5 miles 2 x 12 min 10 reps 2400 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 16 6.75 miles 2 x 14 min 10 reps 2500 yds 2 x 14 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 17 7 miles 2 x 14 min 10 reps 2600 yds 2 x 14 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 18 7.25 miles 2 x 14 min 10 reps 2700 yds 2 x 14 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 19 7.5 miles 2 x 16 min 10 reps 2800 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 20 7.75 miles 2 x 16 min 10 reps 2900 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 21 8 miles 2 x 16 min 10 reps 3000 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 22 8.25 miles 2 x 18 min 10 reps 3100 yds 2 x 18 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 23 8.5 miles 2 x 18 min 10 reps 3200 yds 2 x 18 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 24 8.75 miles 2 x 18 min 10 reps 3300 yds 2 x 18 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 25 9 miles 2 x 20 min 10 reps 3400 yds 2 x 20 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 26 9.25 miles 2 x 20 min 10 reps 3500 yds 2 x 20 min 10 reps ***Perform daily stretching/flexibility exercises following cardio training*** 29
  • 30. Training Record Sheet Week _______ Day/Date Day/Date Activity: Workout Type: Record: Stretching Completed? Activity: Workout Type: Record: Stretching Completed? Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper____ Lower____ Lifting: Upper____ Lower____ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps (record times) 6 7 8 9 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 1 4 Set 1 1 4 Set 2 2 5 Set 2 2 5 Set 3 3 6 Set 3 3 6 Set 4 4 7 Set 4 4 7 Set 5 5 8 Set 5 5 8 Set 6 6 9 Set 6 6 9 Total 7 10 Total 7 10 Day/Date Day/Date Activity: Workout Type: Record: Stretching Completed? Activity: Workout Type: Record: Stretching Completed? Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper____ Lower____ Lifting: Upper____ Lower____ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps (record times) 6 7 8 9 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 1 4 Set 1 1 4 Set 2 2 5 Set 2 2 5 Set 3 3 6 Set 3 3 6 Set 4 4 7 Set 4 4 7 Set 5 5 8 Set 5 5 8 Set 6 6 9 Set 6 6 9 Total 7 10 Total 7 10 Day/Date Day/Date Activity: Workout Type: Record: Stretching Completed? Activity: Workout Type: Record: Stretching Completed? Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper____ Lower____ Lifting: Upper____ Lower____ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps (record times) 6 7 8 9 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 1 4 Set 1 1 4 Set 2 2 5 Set 2 2 5 Set 3 3 6 Set 3 3 6 Set 4 4 7 Set 4 4 7 Set 5 5 8 Set 5 5 8 Set 6 6 9 Set 6 6 9 Total 7 10 Total 7 10 30
  • 31. Training Record Sheet Week __12__ ***SAMPLE*** Program. Individual distances, times, exercises, weights, and reps may vary. Day/Date Monday 4/30 Day/Date Tuesday 5/1 Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run LSD 5.75mi 44:55 Lifting: Upper_X__ Lower____ Swim CHI 1150yds 20:00 Lifting: Upper____ Lower_X__ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps (record times) 6 7 8 9 10 1 lat pull downs 140 12 (record times) 6 7 8 9 10 1 lunges 20 15 Calisthenics (record reps): Core Exercises 2 shoulder press 105 10 Calisthenics (record reps): Core Exercises 2 leg curl 60 15 Push-ups Sit-ups Pull-ups (list): 3 biceps curl 60 12 Push-ups Sit-ups Pull-ups (list): 3 back ext body 15 Set 1 1 bridge 4 bench press 200 8 Set 1 25 30 5 1 4 leg press 250 10 Set 2 2 1 leg ab press 5 upright row 80 12 Set 2 20 30 4 2 5 leg press 300 12 Set 3 3 hip rotations 6 dips body 15 Set 3 20 30 4 3 6 Set 4 4 quadruped 7 Set 4 20 30 4 4 7 Set 5 5 plank 8 Set 5 20 4 5 8 Set 6 6 superman 9 Set 6 6 9 Total 7 side plank 10 Total 105 120 21 7 10 Day/Date Wednesday 5/2 Day/Date Thursday 5/3 Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run INT Lifting: Upper____ Lower____ Swim LSD 2100yds 52:30 Lifting: Upper____ Lower____ Intervals 1 1:41 2 1:41 3 1:42 4 1:40 5 1:40 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps (record times) 6 1:40 7 1:39 8 1:40 9 1:37 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 25 40 5 1 bridge 4 Set 1 25 30 5 1 bridge 4 Set 2 25 40 5 2 1 leg ab press 5 Set 2 25 40 5 2 1 leg ab press 5 Set 3 20 40 4 3 hip rotations 6 Set 3 25 30 5 3 hip rotations 6 Set 4 20 4 4 quadruped 7 Set 4 20 40 4 4 quadruped 7 Set 5 20 4 5 plank 8 Set 5 20 4 5 plank 8 Set 6 6 superman 9 Set 6 6 superman 9 Total 110 120 22 7 side plank 10 Total 115 140 23 7 side plank 10 Day/Date Friday 5/4 Day/Date Saturday 5/5 Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper_X__ Lower____ Swim INT Lifting: Upper____ Lower_X__ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2:12 2 2:10 3 2:09 4 2:10 5 2:10 List Exercises: Weight Reps (record times) 6 7 8 9 10 1 lat pull downs 150 10 (record times) 6 2:09 7 2:09 8 2:08 9 2:07 10 1 lunges 20 15 Calisthenics (record reps): Core Exercises 2 shoulder press 105 11 Calisthenics (record reps): Core Exercises 2 leg curl 60 15 Push-ups Sit-ups Pull-ups (list): 3 biceps curl 60 12 Push-ups Sit-ups Pull-ups (list): 3 back ext body 15 Set 1 1 bridge 4 incline press 160 9 Set 1 78 92 10 1 4 squat 200 10 Set 2 2 1 leg ab press 5 seated row 180 10 Set 2 2 5 squat 225 15 Set 3 3 hip rotations 6 triceps ext 90 12 Set 3 3 6 Set 4 4 quadruped 7 Set 4 4 7 Set 5 5 plank 8 Set 5 5 8 Set 6 6 superman 9 Set 6 6 9 Total 7 side plank 10 Total 78 92 10 7 10 31
  • 32. Business Card NSW/NSO MENTOR ENC (SEAL) Roger W. Roberts Ret. Email: rroberts@nsw-nsomentor.com Off: (816) 229-4617 www.nrdstlspecwar.blogspot.com Fax: (816) 229-6126 Cell: (816) 507-1842