12 weeks to buds
TRANSCRIPT
-
8/22/2019 12 Weeks to BUDS
1/35
Week 1
Monday Tuesday Wednesday
Seal PST Swimming Running
500 yd swim-sidestroke 200m warmup 3-mile timed run
Pushups: max 2 min 500m sidestroke sprint 1.5 miles, jog 1.5 miles
Situps: max 2 min 3 x 100m sprints with 20 sec rest
Pullups: max 2 min 200m cool down1.5 mile run
-
8/22/2019 12 Weeks to BUDS
2/35
Thursday Friday Saturday Sunday
Swimming Running Swimming
200m warmup 4-mile timed run 200m warmup
1000m sidestroke 1000m sidestroke
200m cool down 200m cool down
Upper Body PT
Pyramid up to 10, 10 back down
Pullups x 1
Pushups x 2
Situps x 3
neck exercises
Up/down: 20
left/right: 20
8-count body builders: 10
Max pushups in 2 min.
Max situps in 2 min.
Max Pullups
-
8/22/2019 12 Weeks to BUDS
3/35
Week 2
Monday Tuesday
Upper Body PT Swimming
Pullups 200m warmup
-Regular Grip: 2x7 500m sidestroke
-Reverse Grip: 2x7 3x100m sprints
-Close Grip: 2x7 4x50m sprints-Wide Grip: 2x7 200m cool down
-Mountain Climbers: 2x7
Pushups
-Regular: 2x15
-Triceps: 2x10
-Wide: 2x15
-Dive Bomber: 2x15
Dips 2x15
Arm Haulers 3x30
Neck Exercises
up/down 25
left/right 25
Abdominal PT
2 Cycles of:
Regular situps 40
4-way crunches 40
(Regular, Reverse, Left, and Right: 40 of each)
Leg Levers 40
Flutter Kicks 501/2 situps 40
stretch 1 min.
Running
3-mile timed run (sprint 1.5 miles, jog 1.5)
-
8/22/2019 12 Weeks to BUDS
4/35
Wednesday Thursday
Upper Body PT Swimming
Pullups 10 x 50m freestyle Hypoxic with 10 sec
-Regular Grip: 2x7 interval rest in between each 50 m
-Reverse Grip: 2x7
-Close Grip: 2x7 Running-Wide Grip: 2x7 3 mile track workout
-Mountain Climbers: 2x7 Jog 1 mile in 7 min.
Pushups Sprint 1/4 mile
-Regular: 2x15 Jog 1/4 mile in 2 min
-Triceps: 2x10 Sprint 1/4 mile
-Wide: 2x15 Jog 1/4 mile in 2 min
-Dive Bomber: 2x15 Sprint 1/8 mile
Dips 2x15 Jog 1/8 mile in 1 min
Arm Haulers 3x30 Sprint 1/8 mile
8 count body builders 15 Jog 1/8 mile in 1 min
Neck Exercises Spint 1/8 mile
up/down 25 Jog 1/8 mile in 1 min
left/right 25
Abdominal PT
2 Cycles of:
Regular situps 40
4-way crunches 40
(Regular, Reverse, Left, and Right: 40 of each)
Leg Levers 40
Flutter Kicks 501/2 situps 40
stretch 1 min.
Running
4-mile timed run
-
8/22/2019 12 Weeks to BUDS
5/35
Friday Saturday Sunday
Lower Body PT Swimming
Squats 3x10 200m warmup
Lunges 3x10 500m sidestroke
Frog Hops 3x10 3x100m sprints (side)
Heel Raises 3x15 4 x 50m sprints (side)Jumpovers 3x15 200m cool down
Sprints Running
20 m 1/2 pace x2 3-mile timed run
20m full sprint x2
40m 3/4 pace x 2 Pullups 5 x 2,4,6,8 reps
60m full sprint x 4 Regular grip
100m 1/2 pace x 1 Reverse grip
100m full sprint x 2 Close grip
Wide Grip
Neck Exercises Mountain Climbers
up/down 25
left/right 25 Abdominal PT
2 Cycles of
Regular situps 40
4-way crunches 40
(Regular, Reverse, Left, and Right: 40 of each)
Leg Levers 40
Flutter Kicks 50
1/2 situps 40
stretch 1 min.
8 count body builders
Max pushups in 2 min
Max situps in 2 min
Max pullups
-
8/22/2019 12 Weeks to BUDS
6/35
Week 3
Monday Tuesday
Swim/PT Swimming
10 sets of: 200m warmup
100m freestyle 500m with fins
20 pushups 500m without fins
20 abs of choice 3 x 100m freestyle sprints atPyramid of pullups up to 10 1min 45 sec.
Dips: 25, 20, 15, 10 200m cooldown
Neck Exercises
up/down 25
left/right 25
No running
-
8/22/2019 12 Weeks to BUDS
7/35
Wednesday Thursday Friday
Swim/PT Swimming Swim/PT
10 sets of: 200m warmup 10 sets of:
100m freestyle 500m with fins 100m freestyle
20 pushups 500m without fins 20 pushups
20 abs of choice 3 x 100m freestyle sprints at 20 abs of choice1min 45 sec. Pyramid of pullups up to 10
Pullups 5 x 2,4,6,8 reps 200m cooldown Dips: 25, 20, 15, 10
Regular grip
Reverse grip Neck Exercises
Close grip up/down 25
Wide grip left/right 25
Mountain climbers
Neck Exercises
up/down 25
left/right 25
-
8/22/2019 12 Weeks to BUDS
8/35
Saturday Sunday
Running
3-mile timed run (sprint 1.5
jog 1.5)
Swimming200m warmup
500m with fins
500m without fins
10 x 50m freestyle sprints
Lower Body PT
Squats 3x15
Lunges 3x15
Heel Raises 3x15
Dirty Dogs 50
-
8/22/2019 12 Weeks to BUDS
9/35
Week 4
Monday Tuesday Wednesday
Seal PST Run-Swim-Run Upper Body PT
Run: 3 miles < 21 min Pullups 5 x 2,4,6,8 reps
Swim: 1 mile with fins < 30 min Regular
Run: 3 miles < 21 min Reverse
Total Time = 1 hr 15 min CloseWide
Neck Exercises Mountain Climbers
up/down 35 Total 100
left/right 35
Pushups 5, 10, 15, 20, 25, 25,
20, 15, 10, 5
Situps 10 20 30 40 50, 50, 40
30 20 10
8 count body builders: 20
Max pushups in 2 min
Max situps in 2 min
Max pullups
-
8/22/2019 12 Weeks to BUDS
10/35
Thursday Friday Saturday
Lower Body PT Running Upper Body PT
Squats 10, 15, 20 5 miles < 35 min. Pullups 5 x 2,4,6,8
Lunges 10, 15, 20 Regular
Frog Hops 10, 15, 20 Reverse
Heel Raises 10, 15, 20 CloseJumpovers 10, 15, 20 Wide
Dirty Dogs 100 Mountain Climbers
Total 100
Neck Exercises
up/down 35 Pushups 5, 10, 15, 20, 25, 25,
left/right 35 20, 15, 10, 5
Situps 10 20 30 40 50, 50, 40
Sprints 30 20 10
20m 1/2 pace x 2
20m full sprint x 3 Neck Exercises
40m 3/4 pace x 2 up/down 35
40m full sprint x 3 left/right 35
60m full sprint x 5
80m full sprint x 4 8 count body builders: 20
100m full sprint x 3 Max pushups in 2 min
Max situps in 2 min
Swimming Max pullups
200m warmup
500m sidestroke Swimming
500m freestyle 2000m with fins
500m with fins200m cool down
-
8/22/2019 12 Weeks to BUDS
11/35
Sunday
-
8/22/2019 12 Weeks to BUDS
12/35
Week 5
Monday Tuesday
20 Super Sets Run-Swim-Run
Tricep Pushups 10 3 mile run > 21 min
Regular Situps 7 1 mile swim no fins
Pushups 10 3-mile run
Reverse Crunches 7Wide Pushups 10
1/2 Situps 7
20 cycles of all six exercises. You
have 2 min. to perform each cycle
Total time: 40 min.
Total Pushups: 600
Total Abs: 420
Upper Body PT
Pullups: 16, 14, 12
Dips: 25, 20, 15
8-count body builders 20, 15, 10
Neck Exercises
Up/down 40
left/right 40
Swimming
Swim with fins 30 min.
Swim continuously for at least 1 mile
-
8/22/2019 12 Weeks to BUDS
13/35
Wednesday Thursday Friday
Lower Body PT Upper Body PT Swimming
Squats 3 x15 Pyramid 1-10 11 x 100 freestyle no fins
Lunges 3 x15 Pullups x 1 15 sec rest between each
Frog Hops 2 x 10 Pushups x 2 100m
Jumpovers 2 x 20 Abs of choice x 3Heel Raises 3 x 20 Dips x 2 Running
Dirty Dogs 3 x 50 3 mile Track workout
Flutter Kicks 100 Jog 1 mile in 7 min.
Leg Levers 100 Sprint 1/4 mile
8 Count body builders 25 Jog 1/4 mile in 2 min
Sprint 1/4 mile
Neck Exercises Jog 1/4 mile in 2 min
Up/down 40 Sprint 1/8 mile
left/right 40 Jog 1/8 mile in 1 min
Sprint 1/8 mile
Run-Swim-Run Jog 1/8 mile in 1 min
Swimming 3 mile run Spint 1/8 mile
11 x 100m freestyle no fins 1 mile swim no fins Jog 1/8 mile in 1 min
15 sec rest between each 100m 3 mile run
Neck Exercises
Up/down 40
left/right 40
-
8/22/2019 12 Weeks to BUDS
14/35
Saturday Sunday
Upper Body PT
Pyramid 1-10
Pullups x 1
Pushups x 2
Abs of choice x 3Dips x 2
Flutter Kicks 100
Leg Levers 100
Neck Exercises
Up/down 40
left/right 40
-
8/22/2019 12 Weeks to BUDS
15/35
Week 6
Monday Tuesday
10 Super Sets Swimming
Pullups 8 11 x 150m freestyle without
Pushups 20 fins 15 sec rest in between each 150m
Abs of choice 20
Dips 10
Abs Super Set x 2
Hanging Knee Ups 10
Regular situps 30
Oblique crunch (left and right) 30
Atomic situps 30
Crunches 30
Reverse crunches 30
Neck exercises
up/down 40
left/right 40
Swimming
Swim continuously for 45 min. with fins
goal: 1.5-2miles
Running
4 mile track workout
Jog 1 mile in 7 mins.
3 sets of:Sprint 1/4 mile
Jog 1/4 mile in 1 min. 45 sec
6 sets of:
Sprint 1/8 mile
Jog 1/8 mile in 1 min.
-
8/22/2019 12 Weeks to BUDS
16/35
Wednesday Thursday Friday
Lower Body PT 10 Super Sets Swimming
Squats 4 x 15 Pullups 8 Swim continuously for 45
Lunges 4 x 15 Pushups 20 min with fins
Frog Hops 3 x 15 Abs of choice 20 Goal: 1.5-2 miles
Jumpovers 3 x 20 Dips 10Heel Raises 4 x 20
Dirty Dogs 2 x 100 8count body builders 5
Max pushups in 2 min
Max situps in 2 min
Max pullups in 2 min
Neck exercises
up/down 40
left/right 40
Abs Super Set x 2
Swimming Hanging Knee Ups 10
Swim continuously for 45 min with fins Regular situps 30
Goal: 1.5-2 miles Oblique crunch (left and right) 30
Atomic situps 30
Running Crunches 30
4 mile track workout Reverse crunches 30
Jog 1 mile in 7 mins.
3 sets of: Swimming
Sprint 1/4 mile 11 x 150m freestyle without fins
Jog 1/4 mile in 1 min. 45 sec 15 sec rest in between each 150 m6 sets of:
Sprint 1/8 mile
Jog 1/8 mile in 1 min.
-
8/22/2019 12 Weeks to BUDS
17/35
Saturday Sunday
Upper Body PT
Pullups: 4 x 2, 4, 6, 8 , 10
Regular
Reverse
CloseWide
Pushups: 50, 40, 30, 20, 10
Dips: 30, 25, 20, 15, 10
8 count Body Builders 25, 20,
15, 10
Max pushups in 2 min
Max situps in 2 min
Max pullups in 2 min
Neck exercises
up/down 40
left/right 40
Abs Super Set x 2
Flutter kicks 100
Leg Levers 100
Situps 100
-
8/22/2019 12 Weeks to BUDS
18/35
Week 7
Monday Tuesday
SEAL PST Run Swim Run
Run 4 miles
Swim 3000m with fins
Run 3 miles
Lower Body PT
Squats 3 x 15
Lunges 3 x 15
Frog Hops 2 x 10
Jumpovers 2 x 20
Heel Raises 3 x 20
Dirty Dogs 3 x 50
Neck Exercises
up/down 50
left/right 50
-
8/22/2019 12 Weeks to BUDS
19/35
Wednesday Thursday Friday
Swimming Upper Body PT Running
11 x 200m freestyle without fins Pullups Run 6 miles
15 sec rest in between each 200m -Regular Grip: 2x7
-Reverse Grip: 2x7
-Close Grip: 2x7-Wide Grip: 2x7
-Mountain Climbers: 2x7
Pushups:
Regular 2 x 30
Triceps 2 x 20
Wide 2 x 30
Dive Bomber 2 x 30
Dips 2 x 25
Arm haulers 3 x 50
8 count body builders 2 x 20
Max pushups
Max situps
Max pullups
Neck Exercises
up/down 50
left/right 50
Abs Super Set x 2
Regular situps 60
4 way crunches 50
Leg levers 60
Flutter kicks 150
1/2 situps 100
stretch 1 min
Running
5 mile timed run
Swimming
1 mile with fins
-
8/22/2019 12 Weeks to BUDS
20/35
Saturday Sunday
Run Swim/PT Run
Run 4 miles
15 sets: Swim/PT
20 pushups
20 abs of choice100m swim
Run 3 miles
-
8/22/2019 12 Weeks to BUDS
21/35
Week 8
Monday Tuesday Wednesday
Upper Body PT Lower Body PT Swimming
Pyramid 1-10 Squats 4 x 20 Swim with fins 1.5 miles
Pullups x 1 Lunges 4 x 20
Pushups x 3 Frog Hops 3 x 20 Neck exercises
Abs of choice x 5 Jumpovers 3 x 20 up/down 2 x 35Dips x 2 Heel Raises 4 x 20 left/right 2 x 35
Dirty Dogs 2 x 100
Run Swim Run
Run 4 miles Running
Swim 1 mile with fins 4 mile track workout
Run 3 miles Jog 1 mile in 7 mins.
3 sets of:
Neck exercises Sprint 1/4 mile
up/down 2 x 35 Jog 1/4 mile in 1 min. 45 sec
left/right 2 x 35 6 sets of:
Sprint 1/8 mile
Jog 1/8 mile in 1 min.
Swimming
11 x 200m freestyle no fins
15 sec rest between each 200m
-
8/22/2019 12 Weeks to BUDS
22/35
Thursday Friday Saturday
Run Swim Run/PT Run Upper Body PT Running
Run 3 miles Pullups: 5 x 2, 4, 6, 8, 10 Run 6 miles within 40 min.
10 sets: Swim/PT Regular
100m sprints Reverse Upper Body PT
25 pushups Close Pushups Pyramid 20 30 40 5025 abs of choice Wide 40 30 20
Mountain Climber
Run 3 miles Total Pullups 150 Situps Pyramid 40 60 80 100
80 60 40
Max pushups in 2 min Arm Haulers: 2 x 75
Max situps in 2 min Dips Pyramid 15 20 25 30 25 20 15
Max pullups Neck exercises
up/down 2 x 35
left/right 2 x 35
Abs Super Set
Flutter kicks 150
Situps 150
Swimming
Swim with fins 1.5 miles
Running
Run 4 miles in 27 min
in sand if available
-
8/22/2019 12 Weeks to BUDS
23/35
Sunday
-
8/22/2019 12 Weeks to BUDS
24/35
Week 9
Monday Tuesday
Upper Body PT Lower Body PT
Pullups 5 x 2 4 6 8 10 Squats 4 x 20
Regular Lunges 4 x 20
Reverse Frog Hops 3 x 20
Close Jumpovers 3 x 20Wide Heel Raises 4 x 20
Mountain Climber Dirty Dogs 2 x 100
Pushups Pyramid 20 30 40 50
40 30 20
Situps Pyramid 40 60 80 100
80 60 40
Dips Pyramid 15 20 25 30 25 20 15
Arm haulers 2 x 75 Swimming
200m warmup
Neck exercises 500m pulls (no kick)
up/down: 2 x 40 300m kicks (no pull)
left/right: 2 x 40 8 x 50m sprints (15 sec rest between each)
2 x 100m sprints (20 sec rest between each)
Run Swim Run Hypoxic: 4, 6, 8, 10 strokes/breath x 100m
Run 4 miles 200m cool down
Swim 1 mile with fins
Run 3 miles
-
8/22/2019 12 Weeks to BUDS
25/35
Wednesday Thursday
Run Swim Run Swimming
Run 4 miles 200m warmup
Swim 1 mile with fins 500m pulls (no kick)
Run 4 miles 300m kicks (no pull)
8 x 50m sprints (15 sec rest between each)Neck exercises 2 x 100m sprints (20 sec rest between each)
up/down: 2 x 40 Hypoxic: 4, 6, 8, 10 strokes/breath x 100m
left/right: 2 x 40 200m cool down
-
8/22/2019 12 Weeks to BUDS
26/35
Friday Saturday Sunday
Lower Body PT Upper Body PT
Squats 4 x 20 Pull Ups 5 x 2 4 6 8 10
Lunges 4 x 20 Regular
Frog Hops 3 x 20 Reverse
Jumpovers 3 x 20 CloseHeel Raises 4 x 20 Wide
Dirty Dogs 2 x 100 Mountain Climber
Running Pushups Pyramid 20 30 40 50
Run 4 miles in 27 min. 40 30 20
Swimming Situps Pyramid 40 60 80 100
Swim 2000m with fins 80 60 40
Dips Pyramid 15 20 25 30 25 20 15
Arm haulers 2 x 75
Neck exercises
up/down: 2 x 40
left/right: 2 x 40
Running
3 mile timed run
1.5 mile sprint
1.5 mile jog
-
8/22/2019 12 Weeks to BUDS
27/35
Week 10
Monday Tuesday
SEAL PST Running
Run 4 miles in 27 min.
-
8/22/2019 12 Weeks to BUDS
28/35
Wednesday Thursday
Upper Body PT Lower Body PT
Pullups: 2, 4, 6, 8, 10 x 5 Squats 3 x 20
Regular Lunges 3 x 20
Reverse Frog Hops 3 x 15
Close Jumpovers 3 x 20Wide Heel Raises 3 x 20
Dirty Dogs 2 x 100
Arm Haulers 2 x 75
Sprints
20 Super Sets 20m x 5
Situps 10 40m x 5
Pushups 10 60m x 5
Atomic situps 10 100m x 5
Triceps 10 200m x 3
Leg Levers 10 440m x 2
Dive Bombers 10
Run Swim Run
Run 3 miles
Swim 1 mile with fins
Run 3 miles
-
8/22/2019 12 Weeks to BUDS
29/35
Friday Saturday Sunday
Running Swim/PT
Run 5 miles in 33 min. 15 sets of :
Freestyle sprints: 100m
Pushups: 15
Abs of choice 15
Max pushups in 2 min
Max situps in 2 min.
Max pullups
Arm Haulers 2 x 75
Swimming
2 Miles with fins
-
8/22/2019 12 Weeks to BUDS
30/35
Week 11
Monday Tuesday
Upper Body PT Running
Pyramid 1-10 of PULLUPS 4 mile timed run
25 Super Sets
Situps 10Pushups 10
Atomic situps 10
Triceps 10
Leg Levers 10
Dive Bombers 10
Neck Exercises
up/down: 2 x 50
left/right: 2 x 50
Swimming
1 mile swim with fins
-
8/22/2019 12 Weeks to BUDS
31/35
Wednesday Thursday
Swim/PT Running
Hypoxic swim 4 mile timed run
5 x 50 at 50 sec intervals (6 strokes/breath)
4 x 50 at 55 sec intervals (8 strokes/breath)
3 x 50 @ 1 min intervals (10 strokes/breath)2 x 50 @ 1 min intervals (12 strokes/breath)
1 x 50 (no breaths)
Swim PT
10 sets of:
100m sprints (freestyle)
15 pushups
15 abs of choice
Neck Exercises
up/down: 2 x 50
left/right: 2 x 50
-
8/22/2019 12 Weeks to BUDS
32/35
Friday Saturday Sunday
Swimming Running
1 mile swim with fins 3 mile timed run
(sprint 1.5, jog 1.5)
Upper Body PT
Pullups: 5 x 2 4 6 8 10Regular
Reverse
Wide
Close
Arm Haulers: 2 x 75
Neck Exercises
up/down: 2 x 50
left/right: 2 x 50
20 Super Sets
Situps 10
Pushups 10
Atomic situps 10
Triceps 10
Leg Levers 10
Dive Bombers 10
-
8/22/2019 12 Weeks to BUDS
33/35
Week 12
Monday Tuesday
20 Super Sets Swimming
Triceps Pushups 10 5 x 50 at 50 sec intervals
Regular Situps 7 4 x 50 at 55 sec intervals
Regular Pushups 10 3 x 50 @ 1 min intervals
Reverse Crunches 7 2 x 50 @ 1 min intervalsWide Pushups 10 1 x 50
1/2 Situps 7
The number of breaths per 50m = numbers
Total Time: 40 min of time you swim the 50m. I.e. 5 x 50 means
Pushups: 600 you swim 50m five times only only 5 breaths.
Abs: 420
Pullups: 16, 14, 12
Dips: 25, 20, 15
Running
4 Mile timed run
-
8/22/2019 12 Weeks to BUDS
34/35
Wednesday Thursday
Running Swim/PT
4 mile timed run 10 Sets of:
100m freestyle sprint
20 pushups
20 abs
Upper Body PT
Pullups: 5 x 2 4 6 8 10
Reverse
Regular
Close
Wide
Arm Haulers: 2 x 75
-
8/22/2019 12 Weeks to BUDS
35/35
Friday Saturday Sunday
Running Swimming
3 mile timed run Hypoxic Swim
5 x 50 at 50 sec intervals
4 x 50 at 55 sec intervals
3 x 50 @ 1 min intervals2 x 50 @ 1 min intervals
1 x 50