Help me with some ideas guys.

Printable View

03-18-2003, 05:12 PM
solidj55

Help me with some ideas guys.

I am thinking of doing this Navy Seal workout. I dont know if you guys have seen it or not, its a 9 week running schedule and it includes 3 days per week of Pushups, Pullups, Situps. The running schedule calls for Mon/Wed/Fri runs for the first 4 weeks, and then Mon/Tue/Thu/Fri runs for the next 5. I am wanting to include a few weight lifting movements into the mix for good measure. Like I said, I will be doing a lot of Pushups, Pullups, Situps so I dont want to over train. The exercises I want to work in are Dumbell Incline, Leg Press, Lower Back Hypers, Dips,
and maybe an overhead press and a row movement. Any ideas??? I will paste the workout below so youll know what it looks like.

CATEGORY I RUNNING SCHEDULE
Week 1 Monday, Wednesday, Friday
2 miles per day, 8:30 pace
6 miles/week

Week 2 Monday, Wednesday, Friday
2 miles per day, 8:30 pace
6 miles/week

Week 3 No running. High risk of stress fractures

Week 4 Monday, Wednesday, Friday
3 miles per day
9 miles/week

Week 5 Monday - 2 mi, Tuesday - 3 MI, Thursday - 4 MI, Friday - 2 MI
11 miles/week

Week 6 Monday - 2 MI, Tuesday - 3 MI, Thursday - 4 MI, Friday - 2 MI 11 miles/week

Week 7 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week

Week 8 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week

Week 9 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week

SCHEDULE
Monday, Wednesday, Friday
Sets of Repetitions
Week 1 4 x 15 Push-ups
4 x 20 Sit-ups
3 x 3 Pull-ups

Week 2 5 x 20 Push-ups
5 x 20 Sit-ups
3 x 3 Pull-ups

Week 3 5 x 25 Push-ups
5 x 25 Sit-ups
3 x 4 Pull-ups

Week 4 5 x 25 Push-ups
5 x 25 Sit-ups
3 x 4 Pull-ups

Week 5 6 x 25 Push-ups
6 x 25 Sit-ups
2 x 8 Pull-ups

Week 6 6 x 25 Push-ups
6 x 25 Sit-ups
2 x 8 Pull-ups

Week 7 6 x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups

Week 8 6 x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups

Week 9 6 x 30 Push-ups
6 x 30 Sit-ups
3 x 10 Pull-ups
03-18-2003, 05:15 PM
solidj55

By the way, I will be starting the running schedule on week 4 because I have been running 2 miles X 3 times per week for the past 3 weeks anyway so no need to do the first 3 weeks, but Ill start with week 1 of the pushups, etc.
03-19-2003, 07:58 AM
BIG TEXAN

Trust me....it's a good workout, tough as hell but it's a good one. I did it to get me ready for BUDDS when I joined the Navy. You will lose alot of weight while doing this. I went from 200 to about 185-190 in the matter of weeks. You will however be in some of the best shape of your life. This definatly is not a mass building regiment, instead you will burn alot of bf and some muscle. Now you will become stronger in some areas and your endurance will shoot through the roof. Take it easy with any leg exercises with this program, because your legs will be getting a hellacious workout from all the running. Stretch, drink plenty of fluids and get those carbs in as well as the protein....you will be burning alot of calories while doing this. Good luck, also if you can work in the pool exercises, this will really get you into a lean body state.
03-19-2003, 06:38 PM
solidj55

So you think I should just follow this routine and scrap the whole weight training idea until I am finished?
03-19-2003, 06:39 PM
solidj55

Also, how did you eat while training this way?
03-20-2003, 09:03 AM
BIG TEXAN

I ate damn near everything in site, because you'll be burning ALOT of calories. I would recommend upping your carbs...like this 30/50/20
30%-protein/50%-carbs/20%-fat. I wouldn't scrap weight training. The "SEAL" program is to shed any unwanted body weight and to build up endurance. I would go 3-4 days of weight training if your body can handle it. Just keep your calories up or you'll DROP weight fast doing this program.
03-20-2003, 09:08 AM
kc

i'm thinkin about tryin this...my running could really use some help

but..i'm willing to bet the sets of pushups and pullups are enough to kill me...i'll just vary the height of my feet during pushups and the % decline during situps...

guess i'll try it for a week before i put weights back in maybe
03-20-2003, 10:15 AM
BIG TEXAN

It's a good workout to build endurance, and to loose damn near every ounce of bf. Before I went to BUDD's I did this for a few months. My endurance was ok but no where it needed to be to complete BUDD's school. Well after finishing the program, I had lost a "shitload" of bf and my endurance seemed to have no end. All I can say is I hope you like to run, I know I sure don't...LOL
03-20-2003, 07:15 PM
peam

Hey.. sounds like a good idea to me... Maybe I should do it too.
03-20-2003, 08:39 PM
solidj55

Ill be starting it this week. Not sure of how I am going to fit in the weight training and calastenics but Ill figure it out.
03-20-2003, 09:57 PM
solidj55

This is the second 9 week running phase.

CATEGORY II RUNNING SCHEDULE
Week 1 M/Tu/Th/F/Sa
Monday - 3 mi, Tuesday - 5 MI, Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI
19 miles/week
Week 2 M/Tu/Th/F/Sa
Monday - 3 MI, Tuesday - 5 MI, Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI 19 miles/week
Week 3 M/Tu/Th/F/Sa
Monday - 4 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI 22 miles/week
Week 4 M/Tu/Th/F/Sa
Monday - 4 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI
22 miles/week
Week 5 M/Tu/Th/F/Sa
Monday - 5 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 4 MI
24 miles/week
Week 6 M/Tu/Th/F/Sa
Monday - 5 MI, Tuesday - 6 MI, Thursday - 6 MI, Friday - 6 MI, Saturday - 4 MI 27 miles/week
Week 7 M/Tu/Th/F/Sa
Monday - 6 MI, Tuesday - 6 MI, Thursday - 6 MI, Friday - 6 MI, Saturday - 6 MI 30 miles/week
03-21-2003, 08:43 AM
BIG TEXAN

Yup.....looks about right.
03-21-2003, 10:31 AM
solidj55

Ill be glad to get through the first 9 weeks and on the second phase. I feel like the second phase will be the one that burns my bodyfat.
03-21-2003, 01:54 PM
solidj55

My version...

Week 1 Monday, Wednesday, Friday
2 miles per day, 8:30 pace
6 miles/week

Week 2 Monday, Wednesday, Friday
3 miles per day
9 miles/week

Week 3 Monday - 2 mi, Tuesday - 3 MI, Thursday - 4 MI, Friday - 2 MI
11 miles/week

Week 4 Monday - 2 MI, Tuesday - 3 MI, Thursday - 4 MI, Friday - 2 MI 11 miles/week

Week 5 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week

Week 6 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week

Week 7 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week

Week 8 M/Tu/Th/F/Sa
Monday - 3 mi, Tuesday - 5 MI, Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI
19 miles/week

Week 9 M/Tu/Th/F/Sa
Monday - 3 MI, Tuesday - 5 MI, Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI 19 miles/week

Week 10 M/Tu/Th/F/Sa
Monday - 4 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI 22 miles/week

Week 11 M/Tu/Th/F/Sa
Monday - 4 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI
22 miles/week

Week 12 M/Tu/Th/F/Sa
Monday - 5 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 4 MI
24 miles/week

Week 13 M/Tu/Th/F/Sa
Monday - 5 MI, Tuesday - 6 MI, Thursday - 6 MI, Friday - 6 MI, Saturday - 4 MI 27 miles/week

Week 14 M/Tu/Th/F/Sa
Monday - 6 MI, Tuesday - 6 MI, Thursday - 6 MI, Friday - 6 MI, Saturday - 6 MI 30 miles/week

What do ya think??? I am skipping the second week of two mile runs because I already have been running 2-3 miles 3X per week, and I am skipping the off week on week 3 as I dont think its needed for me personally.
03-21-2003, 02:57 PM
BIG TEXAN

Since you're already running that much it should be fine, but I would take the week off to give yourself some rest. Just keep the weight training goingthat week, but take a break from the running.
03-21-2003, 04:18 PM
solidj55

Hey bro, I took this week off from running so I was going to use that as my rest week and start the 14 strait weeks next week, sound ok?
03-22-2003, 07:28 AM
BIG TEXAN

Sure.....just at anytime your body starts getting to run down take a day or so off. Just remember to keep pushing yourself, this isn't a very easy workout, unlees you run all the time now as it is.