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NAVY SEALS CHALLENGE

NAVY SEALS CHALLENGE

You can’t just be a bodybuilder, a runner or a swimmer to be a Navy SEAL. You need to train your body as if it can carry a heavy backpack and a comrade while walking unlimited miles to a destination. You need to train your mind as if you can endure your most painful life experience 20 times over, except with multiplied torture. You need to train your spirit to desire achievement so badly that you will do whatever it takes physically and mentally to accomplish your goal.

The United States Navy Sea, Air and Land (SEAL) Teams (commonly known as the Navy SEALs) are the Navy’s principal special operations force. There are five classes each year where thousands of qualified men enroll to become a member of one of the most elite special operations units in the United States. They spend seven months eliminating men who fail to possess teamwork, water competency, physical strength and mental tenacity. Overall body and mind conditioning is key to becoming a Navy Seal, since it will take an additional 30 months to prepare for deployment that could include direct action and special reconnaissance operations, unconventional warfare, foreign internal defense, hostage rescue and counter-terrorism.

While this article will detail how to prepare yourself for seven months of intense training, it will not supplement the mental requirement especially needed to overcome the obstacles set out in true Navy Seal training. “Your mind is your biggest asset. You can’t tell who’s going to graduate. The men who make it, are usually the ones you didn’t think would,” said a former Navy Seal, who, for privacy purposes, wished to remain anonymous. “While you can train for overall body strength and conditioning, the one thing you can’t train for is how much it’s going to suck.”

First thing you need to fulfill before even considering joining the Basic Underwater Demolition Seals (BUD/S) training program, is passing the Physical Screen Test (PST). At minimum, you will need to complete the following five events:
– 500-yard swim using breast or side stroke in under 12:30 minutes
– At least 42 pushups in 2 minutes
– At least 50 sit-ups in 2 minutes
– At least 6 pull-ups (no time limit)
– Run 1.5 miles in boots and long pants in less than 11 minutes

Also, members’ vision must be no worse than 20/20. Vision must be correctable to 20/20. SEAL candidates may qualify for surgery to correct their vision. While achieving the minimum requirement will get you in, prospective trainees are expected to far exceed these minimums. The elevated SEAL standards for the PST, which statistically gives the candidate a much greater chance of completing BUD/S, include the following:
– 500-yard swim (using sidestroke or breaststroke) under 10 minutes
– 80 pushups in 2 minutes
– 80 sit-ups in 2 minutes)
– 11 pull-ups (no time limit)
– Run 1.5 miles in less than 10 minutes

To achieve overall strength, flexibility and endurance, you will need to create a workout plan that increases your physical and mental limitations. The goal is to increase your speed and strength over short intervals of time. To assist in your efforts, consume healthy meals and enhance your workouts with quality supplements, particularly Max Muscle’s Xtinguisher or EnduroMax. Note that an average of 70 to 80 percent of a BUD/S class will not graduate. Would you?

Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness and self defense books such as “The Complete Guide to Navy SEAL Fitness,” “Maximum Fitness” and “SWAT Workout.” In this article he details his personal 15-day plan for a military member who has only two weeks to pass his physical screening test (PST). Before beginning this Navy SEAL PST challenge, consult a physician.

15-DAY CHALLENGE

Day 1288028154-pushup
(Repeat workout below 3-4 times)
Pushups: max reps 1 minute
Sit-ups: 15-20 reps in 30 seconds
1.5 mile run warm-up
(Repeat workout below 2-4 times)
400m run at goal pace
Squats: 20 reps
Lunges: 10 reps per leg
Sit-ups: 20 in 30 seconds

Day 2
Run 400m, rest 5 minutes then stretch
Run 1.5 miles and time it
Do 100 pushups and 100 sit-ups total throughout the day

Day 3
(Repeat workout below 3 times)
Max pushups
Pace sit-ups, 15-20 in 30 seconds
(Repeat workout below 2 times)
1.5 mile at close to goal pace – rest 10 minutes in between

Day 4
(Repeat workout below 5 times)
Warm-up jog: 10 minutes
400m run at goal pace
Squats: 20 reps
Lunges: 10 reps per leg
Perform 100 pushups and 100 sit-ups total throughout the day

Day 5
(Repeat workout below 4 times)
Max pushups
Pace sit-ups 15 to 20 in 30 seconds
Warm-up jog: 5 minutes
¼ mile at goal pace
½ mile at goal pace
¾ mile at goal pace
1 mile at goal pace
Stretch and rest 2 minutes in between each set.

Day 6
1.5 mile run warm-up
(Repeat workout below 3-5 times)
400m run
Squats: 20 reps
Lunges: 10 reps per leg
Do 100 pushups and 100 sit-ups total throughout the day

Day 71288028155-pullup
100-150 pushups and sit-ups in as few sets as possible – no rest
(Repeat workout below 4 times)
Run 400m run at full speed – rest 2 minutes
Run 1.5 to 2 miles, timed
Day 8
Run 3 miles at close to goal pace as possible
Perform 100 pushups and 100 sit-ups total throughout the day

Day 9
(Repeat workout below 2-4 times)
Bike or run: 2 minutes fast
Squats: 20 reps
Lunges: 10 reps per leg
Pushups: Max reps
Sit-ups: 40-50 in 1 minute
Stationary Bike Pyramid: Manual mode level 2, 4, 6, hold each level for 1 minute until failure – repeat in reverse order – should be 15-20 minutes long

Day 10
Warm-up Jog: 5 minutes
¼ mile at goal pace
½ mile at goal pace
¾ mile at goal pace
1 mile at goal pace
1.5 mile run
Do 100 pushups and 100 sit-ups total throughout the day
Day 11
Pushup test 1 or 2 minutes
Sit-up test 1 or 2 minutes
Stationary Bike Pyramid: Manual mode level 2, 4, 6, hold each level for 1 minute until failure – repeat in reverse order – should be 15-20 minutes long

Day 12
(Repeat workout below 2 times)
800m run at goal pace – rest 2 minutes
Run 1.5 mile run, timed
No pushups or sit-ups

Day 13
Swim or elliptical glide or both 20 minutes of either or both
No pushups or sit-ups

Day 14
Warm-up jog: 5 minutes
Stretch well, sleep well and get ready to test with a day of rest …
No pushups / sit-ups

Day 15
Sample Test Day

Navy Seal Requirements:
Be an active-duty member of the U.S. Navy
Be a man (women aren’t allowed to be Navy SEALs)
Be 28 or younger (although waivers for 29- and 30-year-olds are possible)
Have good vision – at least 20/40 in one eye and 20/70 in the other (corrective surgery is also possible)
Be a U.S. citizen
Pass the Armed Services Vocational Aptitude Battery (ASVAB)
Pass the Physical Screening Test (PST)



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