Resistance Training for Feb/March 2013: SEAL-style training.
In this post I’m going to talk about a new resistance training routine I’m currently doing. Based on exercises and work-load used by Navy SEALS, it has been a tough challenge that is producing some amazing results.
Warm Ups:
In-place warm ups
-Do each exercise for 10 reps apiece, one after the other. Repeat circuit for a total of 2 sets.
- Jumping Jack
- Seal Jack
- Highland Cross-Over
- Pogo Hops
- Prisoner Squats
- Wide-outs
- Gate Swings
- Forward Lunges
- Low Side-to-side Lunges
Upper-body Muscle Activation Exercises
– Do each exercise for 8 reps apiece, one after the other. Repeat on opposite side/limb if necessary.
- Neck Lean
- Neck Turn
- Neck Rotations
- Neck Up & Down
- Wrist Rotations
- Shoulder Rotations
- Shoulder Swim
- Upward Arm Extensions
- Windmills
- Core Rotations
- Core Circles
- Side Lean
- Forward Bends
Lower Body Muscle Activation Exercises
– Do each exercise for 8 reps apiece, one after the other. Repeat on opposite side/limb if necessary.
- Hip Raise
- Straight Leg Raises
- Side-lying Straight Leg Raises
- Cat-Camel
- Naughty Dog
- Naughty Dog Forward Rotation
- Naughty Dog Reverse Rotation
- Straight-legged Naughty Dog
- Donkey Kick
- Prone Knee-raises
- Prone Trunk Twist
- Supine Trunk Twist
Resistance Exercises (Upper and Lower Body Movements)
Exercise Set#1 Set#2 Set#3 Set#4
Pull Ups 30 25 20 15
Front Squats 25 20 15 N/A
Chin Ups 20 15 10 5
Alt Sandbag Lunge 16 10 8 N/A
Chair Dips 25 25 25 25
Kettle High-Pulls 20 15 10 N/A
Push-Ups (regular) 30 20 15 10
Sandbag Good Mornings 20 15 10 5
Diamond Push-Ups 30 20 15 10
-Rest 2-3min between each set, start with 2x sets on week #1 and build upwards from there for 4-6 weeks total. Repeat workout session 2-3x a week on non-consecutive days. (EX: Mon, Wed, Fri)
-Rest 5-10 min after Upper/Lower body exercises before moving on to Core exercises.
Core Exercises
-Do Each exercise for 15-20 reps (per side if necessary). Rest 1 min between sets, repeat for 2-4 sets total.
Exercises:
Toe-reach Crunches
Sit-Ups
Swiss-ball Crunches
Knee Grabs
Oblique Crunches
Lower Ab Crunches
Flutter/Scissor Kicks.
-Remember to complete a full-body stretch routine, holding each position for 15-25 sec, after finishing entire exercise routine.