Workout log

Hi what do you think about posting your workouts here to give ideas and inspiration to others.
Here is mine
warm up striking a tire with a slegde hammer 100 times

Kettlebell movment+farmers walk
1 min skipping done without rest for 5 rounds godd and simple

I generally try and mix it up so my workouts are never actually identical. Most contain some striking of a heavy bag and a pear shaped bag as i am trying to up the explosiveness of my palm strikes. Yesterday my session went like this...

Warmed up with some light shadow boxing to get the blood flowing.
Hindu press ups and Cat stretch.
Palm strike on heavy bag. (From fence position, alternating between left and right)
Palm strike on pear shaped bag (ditto)

To end this part of my workout on the bag i try to do as many palm strikes as i can from one side until fatigue, then switch sides and do it on the other.

Then some very light dumbell rotator cuff exercises.

Some light weight, high reps exercises. (Hammer curls, tricep extensions, and some i aint sure of the technical name!)

I finish off with attacking* the bag with strikes ive just been doing until im knackered.


* Attacking may sound a little silly but thats how i like my mindset to be towards the end as im usually fooked!

Ive torn the ligaments in my knee trying to resist being thrown by some big grock so Im on crutches

Ive been trying find ways to up my heart rate without putting too much pressure on my leg/twisting or bending my knee

this is what ive come up with:

10 pressups (damaged leg resting on good leg, ankles crossed)

alternate hammer curl and press with light dumbells for 30 reps- standing weight on good leg

1 minute plank (ankles crossed)

chi kung style flex: push for 5 reps and then pull for 5 reps, 1 legged of course!

repeat for 10 rounds

Did this kettlebell circuit the other day, using the pair of 32s

One arm snatch 5 reps
Double Clean and push press 5 reps
Alternate Clean 10 reps
Jump Shrug 10-15 reps

1 min rest

Rpeat 3-5 times (I did 4)

I didn't sleep the night before and on the third round i feel abit sick, then i went to train the same day afternoon with another friend of mine i fell asleep in the gym for about 15 mins

I was at week 7 and then I broke my ankle...which really screwed me up. Now I am starting this routine again and I am at week 4 which I am combining with a 3 mile rucksack 1/4th body weight (40lb for me) at less than 15 minutes per mile. However I am unsure if I should continue with the rucksack marches because I don't want to mess up my back. I also can't do the swimming section cause I have no where to swim that is reasonably close.

First 9 Weeks:

Week 1
o Running: 2 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
o Situps: 4 sets of 20 situps, Mon/Wed/Fri
o Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 15 min. 4-5 days/week

Click Here For A Printable Log Of Week 1.

Week 2
o Running: 2 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
o Situps: 5 sets of 20 situps, Mon/Wed/Fri
o Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 15 min. 4-5 days/week

Click Here For A Printable Log Of Week 2.

Week 3
o Running: No running
o Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
o Situps: 5 sets of 25 situps, Mon/Wed/Fri
o Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 20 min. 4-5 days/week

Click Here For A Printable Log Of Week 3.

Week 4
o Running: 3 miles, 8:30 pace, Mon/Wed/Fri
o Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
o Situps: 5 sets of 25 situps, Mon/Wed/Fri
o Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 20 min. 4-5 days/week

Click Here For A Printable Log Of Week 4.

Weeks 5-6
o Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
o Situps: 6 sets of 25 situps, Mon/Wed/Fri
o Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 25 min. 4-5 days/week

Click Here For A Printable Log Of Weeks 5-6.

Weeks 7-8
o Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
o Situps: 6 sets of 30 situps, Mon/Wed/Fri
o Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 30 min. 4-5 days/week

Click Here For A Printable Log Of Weeks 7-8.

Week 9
o Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
o Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
o Situps: 6 sets of 30 situps, Mon/Wed/Fri
o Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
o Swimming: Swim continuously for 35 min. 4-5 days/week

http://www.navy.com/about/navylife/onduty/seals/becomingaseal/

I wouldnt neglect the swimming bit!

physical requirements for intitial screen

Complete the Physical Screening Test Requirements. The program is as follows:



* Swim 500 Yards within 12:30

* Rest 10:00

* 42 push-ups within 2:00

* Rest 2:00

* 50 sit-ups within 2:00

* Rest 2:00

* 6 pull-ups (no time limit)

* Rest 10:00

* 1.5 mile run within 11:00


About the same requirements for a standard infantry unit in British Army, but then I bet once your in they will beast you to bits.

http://www2.army.mod.uk/para/recruitment.htm

6 WEEK ADSC TRAINING PROGRAMME

WEEK 1 MAKE A NOTE OF YOUR TIMES AND SCORES

MONDAY- 3 MILE RUN, PRESS UPS 100% BEST EFFORT THEN HALF THAT AMOUNT AND DO 4 SETS.

TUESDAY- FARTLEK 3 MILE ROUTE USE LAMP POSTS SPRINT THEN JOG FROM LAMP POST TO LAMP POST, SIT UPS SAME ROUTINE AS PRESS UPS.

WEDNESDAY- REST

THURSDAY- 20 MINUTES ON A ROWING MACHINE OR 40 MINUTE BIKE RIDE, PULL UPS, SAME ROUTINE AS PRESS UPS.

FRIDAY- 2 MILE RUN BEST EFFORT, PRESS UPS

SATURDAY- REST

SUNDAY- 1 HOUR RUN/WALK, SIT UPS

WEEK 2 TRY TO BEAT YOUR SCORES FROM THE PREVIOUS WEEK

MONDAY -3 MILE RUN, PULL UPS

TUESDAY- SPRINTS ON FOOTBALL PITCH (SPRINT ON THE LONG STRAIGHTS JOG THE SHORT 10 LAPS THEN SPRINT THE SHORT AND JOG THE LONG, PRESS UPS

WEDNESDAY- REST

THURSDAY- 4 MILE SLOW RUN, SITUPS

FRIDAY- FIND SOME HILLS DO SHUTTLE RUNS UP THE HILLS WITH REST COMING DOWN, PUSH UPS.

SATURDAY- REST

SUNDAY- GO TO THE PARK AND SET UP A CIRCUIT USING A COMBINATION OF SPRINTS, ARMS (PRESS UPS/ DIPS/SHOULDER PRESS), TRUNK (SIT UPS/CRUNCHES/ALT V SITS/DORSAL RAISES AND LEGS (SQUATS/STARJUMPS/LUNGES/BURPEES) FOR 30 MINUTES 100%

WEEK 3

MONDAY- 3 MILE RUN

TUESDAY- FARTLEK, SIT UPS WITH A 3 LITRE SQUASH BOTTLE ACROSS YOUR CHEST

WEDNESDAY- REST

THURSDAY- SWIMMING 30 LENGTHS

FRIDAY- 2 MILE RUN BEST EFFORT, PULL UPS WEAR A RUCKSACK AND ADD A LITTLE WEGHT

SATURDAY- REST

SUNDAY- 1 HOUR RUN/ WALK

WEEK 4

MONDAY- 3 MILE RUN 1.5 MILE WARM UP IN 15 MINUTES THEN 1.5 MILE BEST EFFORT, PRESS UPS

TUESDAY- SWIMMING 35 LENGTHS WITH A FEW FAST LENGTHS

WEDNESDAY- REST

THURSDAY- 1 HOUR RUN/WALK SIT UPS WITH WEIGHT

FRIDAY- FOOTBALL PITCH SPRINTS, PULL UPS.

SATURDAY-REST

SUNDAY- FIND A GYM FOR CROSS TRAINING 10 MINS ROWER - 10 MINS BIKE – 10 MINS CROSS TRAINER – 10 MINS TREADMILL SLIGHT INCLINE.

WEEK 5

MONDAY- 3 MILE RUN, PULL UPS.

TUESDAY-SWIMMING 30 LENGTHS SPRINT EVERY 4 LENGTHS

WEDNESDAY- REST

THURSDAY- 30 MINS ON ROWER OR 40 IN BIKERIDE, PRESS UPS

FRIDAY- 2 MILE BEST EFFORT, SIT UPS

SATURDAY- REST

SUNDAY – UP THE PARK FOR CIRCUITS

WEEK 6

MONDAY- 3 MILE BEST EFFORT- PULL UPS

TUESDAY- SWIMMING 20 LENGTHS EVERY 3RD SPRINT, PRESS UPS

WEDNESDAY REST

THURSDAY- 1 HOUR RUN/ WALK

FRIDAY- REST

SATURDAY- REST

SUNDAY TEST DAY GET A FRIEND TO TIME AND COUNT YOUR EFFORTS 800M WARM UP 1.5 MILE RUN- 2 MINUTES PRESS UPS- 2 MINUTES SIT UPS- PULL UPS BEST EFFORT

Although I wouldn't have as much physical endurance or strength by neglecting the swimming don't you believe that if I continued the program my quads/calves from the running would be strong enough for the swimming as well. Especially if I continued with the rucksack forced marches and increased the weight over each week would neglecting the swimming really make a huge difference? I mean I am a decent swimmer and although my name is training for navy seals...I am really unsure of which SOF I want to be a part of. So swimming may not necessarily be a focus if I go for Rangers or Army SF. I probably won't be able to start doing the swimming until I get to College and I will most likely be on the 2nd 9 weeks of training which is just more sets of everything and more days of training.

I can pass the minimum qualification to get into BUD/S however...those scores will send you packing if that's all you can do when you arrive...I just want to get to the point where I would be able to pass the everyday physical stuff because mentally I am there but physically I am still not capable to perform at the standards needed to pass everyday events (like log PT and daily 4 miles timed run). I am looking to get to have a more competitive score like this

Swim 500 Yards within 9 minutes
* 100 push-ups within 2:00
* 100 or more sit-ups within 2:00
* 20 pull-ups (no time limit)
* 1.5 mile run within 9:00

My biggest question is because I have 4 more years before I make the decision on what branch I want to join in the military...and I am still a pretty small guy who has trouble putting on weight 6ft 150lb ...should my focus be more of a strength and putting on weight program or stick with a more endurance based program like the one I am doing now. Would it be better to focus on strength and weight for 3 years and endurance for one? Or in the end will it not matter because I will build strength and endurance from my current program as long as I stick with it.

mate

re: the swimming thing- yes I do think it makes a massive difference actually preparing for the swim by swimming, so much of swimming is technique and you get what you train for

At the moment Im lucky Ive got the luxury of being able to train twice a day and Ive started doing a swim in the morning. I havent swam in years and 20 mins of swimming kicks the crap out of me! My body just hasnt got used to it yet.

My uncle does Ironman Triathlons
he just did one last weekend in switzerland and did 11 hours 42 http://ironman.com/events/ironman/switzerland/?show=tracker&rid=160&year=2008

he swam 3.8km in 1hr 22 (thats his weakest link the swim), biked 180km in 5 hrs58mins and ran 42km in 4hrs and 11 mins

my point is he is fit as fook! thin as a whippet ... and can NOT do more than 5 push ups!

re: the endurance thing- you should ask former SAS trooper Bob Spour, he trained with some Seal and Delta guys as well I believe. None of the special forces lads Ive met have been big lads so I reckon he will tell you to specialise in what the military will test you for endurance first, strength second. Worry about aesthetics after you've got in mate.

My workout this morning.

Military Press - 5 sets - 6 reps - 135 lbs.
Weighted Chin-ups - 4 sets - 8 reps - no weights for me yet.
Deadlift - 1 set - 12 reps - 250 lbs.

Complex - 4 sets - no rest between excercises - 1 to 2 minute rest between sets
Dumbell snatch - 5 each side w/50 lbs dumbell
Clap push-up - 5
Jump Squat - 8
Clap push- 5
Dumbell snatch - 5 each side w/50 lbs dumbell

i've been in a cabin by a lake/mountain. i had to workout. so this was me for the last month:

1 mile swim every day
Striking workout 3 times a week--using a doubled matress tied to a tree
jab/punch--5 sets of 25 each side
palm strikes thrusting--5 sets of 25 each side
palm strikes hooking/slapping--5 sets of 25 each side
elbow strikes--5 sets of 25 each side
hammer fists--5 sets of 25 each side
combos (like left/right/left thrust palms, followed up with palm hooks left/right)

the swims helped my shoulders alot--especially with hammer fist stuff.
i also used volunteer community work (laying street bumps; water dock work; setting flag pole, etc) as a way to involve my full body--not being able to train.

during the swims, i almost went into a snapping turtle
during the dock work, i almost stepped on a copperhead snake--which luckily swam the other way whilst i was sh&*ing myself
my wife had to dig a deer tick out of my thigh with the only tool around--scissors
i witnessed a day-swimming bat--no drugs involved
almost became 'boat-meat' (local term for being run over by a boat) while swimming

glad to be back in the inner city, i'm used to worrying about only muggers. i'm sure i'll think of other hazzards after i post this

***just wanted to say though, that the tree sitting behind that matress was great for my palms...it was like hitting a makiwara (however you spell that) in that you had to hold back just a little, and the surface was uneven, etc. it kept me on my toes...i didn't dare try head-butts (ha ha).

Last night I did the LSD - long steady distance part of the workout. Jumped rope for 12 - 3 minute rounds w/1 minute rest between each round. Mixed it up with dble skips, running in place, etc.

Tonight's workout - normally a.m. but wasn't feeling good - fucking cold.

Deadlift - 5 sets - 6 reps - 250 lbs.
Military Press - 4 sets - 8 reps - 135 lbs
Weighted Chin-ups - 1 set - 12 reps - no added weight yet.

hey Victor--and anyone who cares,
i get really desperate for striking targets when i have no-one to train with...so if i'm lacking a facility,
or equipment, i tend to set up some version of a makiwara-ish thingy. this would be probably be more
appropriate in the humor section but it's all true(pathetic) and i am technologically in the 20th century or i'd find
a way to u-tube this pathetic set up. [i get my training area back in september--and several students]
i have this matress--god it's a theme with me, that i found at a thrift shop...i set it up under my deck and
i have it rigged with all kinds of stuff to keep it in place. other than my everlast gloves, i probably look like
i'm caught in a trap/snare. well my dog zeke has added to the decore his various daily statements and
scentmarks. in short...i've been hitting a vertical, pee-soaked matress propped against a delapidated wall by
fallen ladders, tarps and spades.
anyway, to make a short story longer than it needs to be, it's all worth it but my neighbors think i'm weird.
-R

Training for Seals,
this comes to my mind--but i'm assuming nothing, just remember when it was once my dream.
before my dad sent me back to england, where he could make his point that education came first,
and i could make mine--that i was sort of thick headed (ha), i was able (then, not now) to do:
500 push-ups in one go
5 sets of one-arm push-ups--100 reps each set
1000 push-ups
regular 6 mile runs
i think i could do about 17 to 20 push-ups
i was raised by the sea side, but probably wasn't built for speed--just endurance

what's my point, you ask? if you think this applies to you at all, really check out the NLP stuff of
Richard/Bob's. i think now in retrospect that my mind wasn't ready to go the distance--after reading way
too many books on the subject( i know, i know). and also reflecting on one run in with a supposed seal as a security guard--a one time source of imbalanced pride... i'm now older and think maybe he was a charlatan poser-- i think the real version would have been more than i could handle;now i realize mental toughness is everything. the physical stuff, if you are competing against yourself each time, i really think will take care of itself--if you're staying ambitious and honest.
my humble two-cents worth. be a physical beast, but if your body quits on you, let the real monster come from inside.
if you make it in, i hope you write and keep us posted.
-R

Mental toughness is the key. As is teamwork.

When I went into the US Marines, the bootcamp was not as physically demanding as it was mentally. It's the old 80/20 rule - 80 percent is mental toughness and 20 percent is physical.

victor s..
i went also to the marines.. in holland its for man only. and i dont know how it is in the usa.. but its fcking physical! yes and also mental training, little sleep, little to eat, allways running, and training.
i found it 70 percent physical and 30 mental..
if your not strong, you can have willpower, but your not gonna make it.
i dont know how it is now, i went in 1996.
but my left elbow is still make noise because off the 1200 push ups every fcking day.

it was a really nice time after the first 40 weeks, but still daring.

what was your task in the the royal marines corps?

grts

Chulo,
I was in from 1986-1990, and was a machinegunner - M60. The US does allow women to serve in non-combat roles. The infantry was and still is men only.

The training is physical - not saying it isn't. But the physical part is easy to achieve. What broke most where the mind games.

nice a machine gunner. i went for the sniper course, but i failed... then i went to kosovo, and later i join the regular army in a different job. i was a little bit confused about some things. but the regular army was nothing for me, so i became civilian again after 5 years.

but yes, i remember the mind games also.. after days of marching, finally reach the kazerne, you have to walk the same distance again...

speed march till there is one rythem... on the square till early in the morning.. etc.
cold weather training in norway.. etc..

and the fcking room cleaning.
and, no newspaper, telephone, tv, candy, alcohol, sigarettes, for 40 weeks.

but the corporal and sergeant dont hated me, but if they do, yeah than it is allmost impossible to finish your 40 weeks.

okay but back to topic.. you ment it is more nice and easy to train together?
i agree full on that..
if i run in the morning alone, or with two training partners it is a difference yes.
together i reach more

my training is every day at 6.00 run 8 km.
3 time pw swim 200 meter within 5 minutes, rest 2 minutes and again. 3 times.

little bit of weight training, and a lot of fight training, knife, emty hand, wrestling, bjj on friday. etc.

i like to train with the kettle belt.. is it really as good as they say?

40 weeks? Is that how long it takes to complete all your training?

no man!! its only the beginning! but its the most heavy mentally because youre not used to the training.
but you have to past the first 40 weeks before you can go to a specific pel.
how many weeks it is in the usa? the elementary education to be a marine?

13 weeks to become a Marine and from there you went to your specialty school. Infantry school was 8 weeks and then I reported to my unit. For the next 3+ years we continued our training with our units.

Well if i keep going as planned this is week 15 (which is the end of this workout plan)

# Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
# Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
# Situps: 20 sets of 25 situps, Mon/Wed/Fri
# Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
# Dips: 20 sets of 15 dips, Mon/Wed/Fri
# Swimming: Swim continuously for 75 min. 4-5 days/week

Im at week 6 currently and keeping my miles under 8:00 even though it says 8:30 a mile, my real problem will be catching up as far as swimming is concerned cause I wont have a a place to swim till mid august when I go to college. I will have to go through schooling too before I join. I am also trying to figure out the best way to condition my mind to stay motivated all of the time. I find that some days of the week I feel like lets go to BUD/S right now and other days I question whether I really have it in me. But, I make sure I never fail too complete the workouts each week.

I know this is somewhat of an old thread but...

If your going for seals you should check out the Swimming DVD called "Total Immersion Freestyle".

The techniques on it are awesome, they really work.

I discovered it from a guys blog where he wrote.

Quote :

In the first workout — I’ve never had a coach or supervision — I cut my drag and water resistance at least 50%, swimming more laps than ever before in my life. By the fourth workout, I had gone from 25+ strokes per 20-yard length to an average of 11 strokes per 20-yard length. Unbelievable.

In other words, I was covering more than twice the distance with the same number of strokes, with less than 1/2 the effort, and with no panic or stress. In fact, I felt better after leaving the pool than before getting in. I couldn’t — and still can’t — believe it.