Get in Battle Field Shape: Army Special Forces & US Navy Seal Workout Routines

The following workout routine requires one to lift their own body weight and more. It is a different style, or method of training that would be well worth it for you to include in your schedule for a couple of weeks out of the year. It will help boost your muscle tone and definition.

Army Ranger training is among the most physically taxing of all military preparation programs. Some say it is even more difficult than Navy SEAL training. In order for recruits to handle the rigors of Ranger School, this strength and endurance program has been designed to enhance the full potential of the human body.

You do not need to be a Ranger, however, to use the workout to enhance your strength and muscle definition, as well as improve some lagging or underdeveloped body parts. In fact, you might even find this boot camp approach to working out to be both rewarding and a tremendous amount of fun.

Army Workout Routine: WEEK 1

Day 1:

A full 100 meter swim in a pool is performed in a nonstop manner. Avoid touching the pool at all during the swim. A 3 mile forced march with a rucksack carrying 25% of your bodyweight is net. You would perform this along a road with the goal of covering 3 miles in 45 minutes. You also have the option of doing one hour of cross country work with the rucksack.

Day 2:

The second day is a lot easier. You head indoors and perform 20 minutes on a stationary bike 70% of your heart rate. Jumping rope for 10 minutes nonstop finishes out the day.

Day 3:

Strength training is the order of day three with 3 sets of ma reps of pushups for 30 seconds; a three mile run at a moderate pace; rope climbing or chinups for 3 sets maximum reps; and a five mile forced march with a rucksack carrying 25% of your bodyweight for 75 minutes on a road or 100 minutes cross country.

Day 4:

The fourth day will require a great deal of cardio work. in particular, you would be performing work on a stationary bike, sprints, and a 15 meter swim.

Day 5:

The forced march with the rucksack returns as the solo activity for the day.


Day 6:

Push ups and chins are performed in three sets and there is a 200 meter swim to be performed.


Day 7:

This is a total rest day.

Army Workout Routine: WEEK 2

Day 1:

A combination forced march rucksack and or cross country for 2 hours & 40 minutes.

Day 2:

Stationary bike session, aiming for 70% heart rate for a total of 20 minutes

Day 3:

Three sets of push ups, sit ups, and chin ups are maxed out and a moderately paced five mile run is included. 3 sets of squats with a rucksack makes their debut.

Day 4:

You go for a 300 meter swim any way you wish except for a backstroke.

Day 5:
A. forced march with rucksack for the long distance of ten miles.

Day 6:

A 15 meter swim is combined with a stationary bike session along with the 3 maximum rep sets of sit ups, chin ups, and pull ups.

Day 7:

Total rest day.

Army Workout Routine: WEEK 3

Day 1:

The max reps of push ups, chin ups and sit ups are expanded to four sets. A 4 mile run, jumping rope, and a stationary bike session round out the cardio. Four sets of squats with the rucksack are performed.

Day 2:

Stationary bike and rope jumping work.

Day 3:

A very long forced march with a rucksack for 12 miles is performed.

Day 4:

A 400 meters swim.

Day 5:

A six mile run and a repeat of the four sets of push ups, chin ups and sit ups are performed.

Day 6:

Stationary bike work for 20 minutes, rope jumping for 10 minutes, and a 15 meter swim are to be performed.
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim.

Day 7:

Total rest

Army Workout Routine: WEEK 4

Day 1:

An 8 mile rucksack forced march is the single exercise of the day.

Day 2:

A 400 meter swim, 4 sets of dips to failure, and the standard four sets of push ups, sit ups, and chin ups are performed.

Day 3:

Running six miles is followed by three sets of leg presses, heel raises, leg extensions, leg curls.

Day 4:

25 minutes on the stationary bike is followed by 4 sets of push ups, sit ups, and chin ups.

Day 5:

The forced march with a rucksack is performed for 12 miles.


Day 6:
We return to 4 sets of push ups, sit ups, and chin ups and then jump rope for 15 minutes.


Day 7:

Total rest.

Army Workout Routine: WEEK 5

Day 1:

Perform a three mile run, a 500 meter swim, and three sets of leg presses, heel raises, leg extensions, leg curls.

Day 2:

Jump rope for 12 minutes straight.

Day 3:

Total rest.

Day 4:

A 400 meter swim will be followed by four sets of dips.

Day 5:
The forced march will go for a staggering duration of 18 miles.

Day 6:
Push ups, chin ups and sit ups are performed in four sets and jumping rope is done for 12 mintes.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.

Day 7:

Total rest and this month long workout has been completed.


U.S. Navy Seal Workout

There are professionals who need to be in the absolute best physical condition in order to be able to do their job. They have to be "functional" in every sense of the word, being able to use their muscles in real situations under a lot of pressure.

We are not discussing professional bodybuilders here. We are talking about the NAVY SEALS. These men are the epitome of physical fitness and endurance.

They have to be in their best shape because the work they must perform is grueling and requires maximum physical effort. This will raise questions regarding what exactly it is these men must do in order to get into such great shape. What does their basic training entail?

Basically, NAVY SEAL training is all about strength and endurance and it has nothing to do with looks or aesthetics. These workouts are all about improving performance in a multitude of activities and helping an individual to be in a highly conditioned state.

First 9 Weeks:

Week 1:
Monday/Weds/Friday

Run for 2 miles, do 4 sets of 15 pushups, do 4 sets of 20 situps, and do 3 sets of 3 pullups.
Swim about 15 minutes straight 4 or 5 days out of the week.

Week 2:

Week two repeats the same exercise routine as is in week one with the main difference being you will perform 5 sets of pushups and situps.

Week 3:

The same workout as week two is performed but running is eliminated. Greater intensity is added to the bodyweight exercises as you will do 5 sets of 25 pushups, do 5 sets of 25 situps, and do 3 sets of 4 pullups.

Week 4:

The week 3 program is repeated with running increased to 3 miles and the continuous swimming is extended to 20 minutes.

Weeks 5-6:

Mon/Tues/Weds/Fri

Run 2 / 3 / 4 / 2 miles

Mon/Weds/Fri

Perform 6 sets of 25 pushups, do 6 sets of 25 situps, and do 2 sets of 8 pullups.

Swim without stopping for 25 minutes 4 to 5 days a week.

Weeks 7-8:

Mon/Tues/Weds/Fri

Run 4 / 4 / 5 / 3 miles

Mon/Weds/Fri

Perform 6 sets of 30 pushups, do 6 sets of 30 situps, and do 2 sets of 10 pullups.

Swim without stopping for 30 minutes 4 to 5 days a week.

Week 9:

Mon/Tues/Weds/Fri

Run 4 / 4 / 5 / 3 miles

Mon/Weds/Fri

Perform 6 sets of 30 pushups, do 6 sets of 30 situps, and do 3 sets of 10 pullups.

Swim without stopping for 35 minutes 4 to 5 days a week.

 

The Second 9 Weeks:

Weeks 1 & 2:

Mon/Tues/Weds/Fri/Sat

Run 3 / 5 / 4 / 5 / 2 miles

Mon/Weds/Fri

Perform 6 sets of 30 pushups, do 6 sets of 35 situps, 3 sets of 20 dips, and do 3 sets of 10 pullups.

Swim without stopping for 35 minutes 4 to 5 days a week.

Swim without stopping for 35 minutes 4 to 5 days a week.

Weeks 3-4:

Mon/Tues/Weds/Fri/Sat

Run 3 / 5 / 6 / 4 / 3 miles

Mon/Weds/Fri

Perform 10 sets of 20 pushups, do 10 sets of 25 situps, 10 sets of 15 dips, and do 4 sets of 10 pullups.

Swim without stopping for 45 minutes 4 to 5 days a week.

Week 5:

Mon/Tues/Weds/Fri/Sat

Run 5 / 5 / 6 / 4 / 4 miles

Mon/Weds/Fri

Perform 15 sets of 20 pushups, do 15 sets of 25 situps, 15 sets of 15 dips, and do 4 sets of 12 pullups.

Swim without stopping for 60 minutes 4 to 5 days a week.

Week 6 and Beyond:

Mon/Tues/Weds/Fri/Sat

Run 5 / 6 / 6 / 6 / 4 miles

Mon/Weds/Fri

Perform 20 sets of 20 pushups, do 20 sets of 25 situps, 20 sets of 15 dips, and do 5 sets of 12 pullups.

Swim without stopping for 75 minutes 4 to 5 days a week.

Conclusion

Once again, this is a program designed to cultivate high levels of endurance and functional strength. You probably have also noticed there are very few rest days associated with this workout. As such, you will need a lot of water and may wish to carb load before performing these workouts.

This is definitely a tough routine that will yield results. It is very simple at its core and all that is required is the right amount of effort. If you put in that effort, you will experience significant changes in your conditioning, endurance, performance and musculature.

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