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1 ROBERTS’ FULL BODY WORKOUT SCHEDULE JANUARY 2011

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Page 1: roberts\' total workout

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ROBERTS’

FULL BODY

WORKOUT SCHEDULE

JANUARY 2011

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STRETCHING

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DAY ONE

Chest, shoulders, triceps.

SHOULDER RISERS

o 3 sets to failure.

REAR DELTOID RISERS

o 3 sets to failure.

STRAIGHT ARM LATERAL RISERS

o 3 sets to failure. ie. Attempt to do one

of the following sets

3x25x10lbs, 3x50x5lb, 3x100x no weight

45° LATERAL RISERS

o Lower back to the starting position

3 sets of 25 to 50 reps with 2.5 to 5lbs or

with no weights, do 3 sets to failure.

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PYRAMID PUSH-UPS

Example: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Alternate your workout with inclined push-ups to hit the upper pecs more directly.

Put your feet up on a chair.

TRICEPS OR DIAMOND PUSH-UPS

5 sets of 10 - 25 reps

BENCH DIPS

3 Sets of as many reps as you can in a continuous set.

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BENT OVER FLIES 5 sets of 15 with *10-20 lb dumbbells

DUMBBELL MILITARY PRESS 5 sets of 15 with *20-50 lb dumbbells

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DAY TWO

Back, biceps, forearms.

NOTE: Pause at the top and bottom of each repetition, do not jerk the weight

WIDE GRIP LAT-PULLS / PULL-UPS

5 x 15 - Pick a weight so the last rep is almost to failure on

Lat Pull Machine

(PALMS FACING AWAY)

CLOSE GRIP LAT PULLS / PULL-UPS

5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine

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CLOSE GRIP CHIN-UPS

5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine

BENT OVER LAT PULLS

3 sets of 10 with *40 - 100 lb dumbbells

DUMBBELL REVERSE CURLS 3 sets of 10 with *10-30 lb dumbbells

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BARBELL WRIST CURLS 3 sets of as many as possible with 15-25 lb bar.

o Raise and lower the weight as fast as 2 times per second

o When it burns and you have to stop, rest for 1 minute and repeat

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DAY THREE

PLYOMETRICS

Legs

Leg extensions

3 sets of 15 with *50 - 100 lbs on bench leg machine

Leg curls

3 sets of 15 with *50 – 100 lbs on bench leg machine

Calf Raisers

10 – 20 REPS

(foot straight) one leg, (foot turned in) one leg, (foot turned out) one leg

3 sets of 10 to 25 with no weights initially

Stand on a stair, holding the rail with one arm for balance if needed.

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STAIR STEP LEG WORKOUT

STEP UPS

3 set up and down

SPRINT UP

3 set up and down

FREE SQUATS

3 sets of 50

Down / Down / Up

Up

Down

Down

Up / Up / Down

Up

Down

Up

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Abdominals

(Increase each set by 5 reps as you get stronger)

SUPER SETS

Do 5 sets of each exercise.

FOUR-COUNT FLUTTER KICKS sets of 25

GOOD MORNING DARLINGS Sets of 15

FULL SIT-UPS 25 per set.

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ALTERNATE CRUNCHES

Right Leg Over Left Leg

Left Elbow to right Knee

o Right leg over left knee. 25 reps.

o Left leg over right knee. 25 reps

o Both knees up and cross feet. 25 reps

LEG THROW DOWNS

o DO 5 reps to the front, 5 to the right, 5 to the left, and 5 to the front.

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PRONE ISOMETRIC –

o Hold this position as long as you can for 15 second increments.

o KEEP YOUR BUTT UP TO TACK THE BEND OUT OF YOUR LOWER BACK..

Repeat all ab exercises for 5 sets.

AS AN ALTERNATE

3 sets of as many full sit-ups as you can do per set. Rest for 2 minutes between sets.

PULLOVERS

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NUTRITION

Whether it's playing football, swimming or jogging, athletes need to eat a nutritious, balanced

diet to fuel their body. Good nutrition, like any sporting event, has basic ground rules.

Following these rules and getting plenty of sleep will help athletes feel great and perform at your peak .

A Balanced diet is best for athletes.

All athletes need a diet that provides enough energy in the form of carbohydrates and fats as

well as essential protein, vitamins and minerals. This means a diet containing 55-60 percent of

calories from carbohydrates (10 to 15 percent from sugars and the rest from starches), no more

than 30 percent of calories from fat and the remaining (about 10-15 percent) from protein.

That translates into eating a variety of foods every day - grains, vegetables, fruits, beans, lean

meats, and low fat dairy products. The base of the diet should come from carbohydrates in the

form of starches and sugars. Fluids, especially water, are also important to the winning

combination. Dehydration can stop even the finest athlete from playing his or her best game.

Carbohydrates are important for athletes.

When starches or sugars are eaten, the body changes them all to glucose, the only form of

carbohydrate used directly by muscles for energy. Whether carbohydrates are in the form of

starches (in vegetables and grains), sucrose (table sugar), fructose (found in fruits and juices) or

lactose (milk sugar), carbohydrates are digested and ultimately changed to glucose.

The body uses this glucose in the blood for energy. Most glucose is stored as glycogen in the

liver and muscles. During exercise glycogen is broken down in the muscles and provides energy.

Usually there is enough glycogen in muscles to provide fuel for 90-120 minutes of exercise.

Most exercise and sport games do not use up glycogen stores so eating carbohydrates during the

activity usually isn't needed. But for some athletes, eating or drinking carbohydrates during

exercise helps maintain their blood glucose and energy levels.

Most athletes need not be concerned with "carbohydrate loading," the special technique of

eating a lot of carbohydrates for several days before an endurance event. Instead, focus on getting enough

carbohydrates everyday. The best way to ensure plenty of energy for exercise is to eat a nutritious,

balanced diet that is high in carbohydrates and low in fat with lots of different foods.

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Athletes DO NOT need extra protein or protein supplements to build

muscles?

Muscles develop from training and exercise. A certain amount of protein is needed to help

build the muscles but a nutritious, balanced diet that includes two or three servings from the

meat/bean/egg group (6-7 ounces total) and two to three servings of dairy daily will supply all of

the protein that the muscles need.

Extra servings of protein in foods or protein supplements do not assist in muscle development.

Unlike carbohydrates, protein cannot be stored in the body and any excess will be burned for

energy or stored as body fat.

Eating before, during and after exercise .

The most important thing is to concentrate on eating a nutritious, balanced diet every day. This

provides plenty of energy to grow and exercise. Here are a few tips about eating before, during

and after exercise.

Before

· Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods are

broken down quickly and provide glucose to the muscles.

· The timing of this meal depends on athletes' preference for eating before exercise, but

researchers have found that eating something from 1 to 4 hours before exercise helps keep

plenty of blood glucose available for working muscles.

· It is also critical to drink plenty of water before exercise to keep muscles hydrated.

During

· Perspiration and exertion deplete the body of fluids necessary for an optimal performance and

lead to dehydration. It is important to drink plenty of water, at least a half a cup of water

every 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amount

of powdered drink mix flavors plain water and may encourage fluid intake.

· Usually there is no need to worry about replacing carbohydrates unless the exercise lasts over

90 minutes and is hard and continuous. When this happens, drinking a sports drink or other

beverage with some sugar in it will fuel and water to the muscles being exercised.

.

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After

If the exercise was strenuous and lasted a long time, glycogen stores may need refueling.

Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen

stores if they are low after exercising. No matter the intensity of the exercise, it's important to drink

plenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains,

pastas, potatoes, vegetables and fruits.

Stay away from Creatine. If you are under 30 years old, your body produces enough Creatine on it’s own.

Electrolytes are minerals. To replace electrolytes, drink water and take a multivitamin.

Drink up to 3 Liters of water a day. (133 oz. )

DID YOU KNOW?

A hardboiled egg has 18.8 grams of protein.

4 oz chicken breast has 20 grams of protein.

A 5oz can of tuna in spring water has 26 grams of protein.

If you need to cut down on the fish after taste, add on of the following. A pinch of your favorite spice, a

pinch of Spenda, or a dab of hot sauce.

Here is one of my favorite lunches.

GRILLED TUNA SANDWICH

Grill 2 cans of drained tuna with 1 to 2 Table Spoons of mayo.

(It will not hold together in the pan very well)

Add sliced tomatoes on top, along with a white cheese of your choice.

Cover with a lid for 30 seconds to melt the cheese.

Remove from grill and place on a whole wheat bun or bread.

Top with Sun Flower seeds and alfalfa sprouts.

DAY OF THE PST

Drink Plenty of water throughout the day of the PST. Bring snacks with you to the PST. Eat something

up to an hour before the PST.

Snacks ideas to have with you. Power Bars, Granola Bars, cheese, fruit or vegetables.

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SWIM WORKOUT

ZERO to 1650 in Six Weeks

(A swimmer's mile is 1650, not 1760. It is the equivalent of 1500 meters)

Six weeks seems to be the most common length of time it takes to be able to swim

a mile without stopping for breath. It requires three times per week and the

willingness to be somewhat uncomfortable while stretching your aerobic capability.

Like a scar forms in response to a wound, as a muscle enlarg es to meet new

demands, so does our ability to absorb oxygen. If we methodically increase our

need, our body kindly responds. The amount of discomfort should be small, but it

is necessary to pant a bit at the end of each effort and only partially recover before

beginning another. The number of breaths taken before continuing I guarantee will

not seem enough. I also promise you'll be surprised that you are able to continue

much more easily than you imagined. The feeling of not having adequate rest is

necessary to improve.

A COUPLE HINTS: If you think you really don't have enough air just to get to the

end of the pool, let your legs drag; the quads, being so big, take a disproportionate

amount of oxygen. Any muscle will, of course, use more when in use th an when

relaxed, so if you don't need to use the muscle, don't - for example, when you are

recovering your arms. Relaxing even your neck will help make the swim easier.

Speed is not your aim during these six weeks. Nor is the perfect stroke. They

come later or not at all if your intention is just to enjoy the water, to relax, or to

get some pleasant exercise.

nota bene: swim 100, repeat 3 times equals 4x100 = 400.

Repeat is always in addition to the first swim.

WEEK one (Three Days):

100 yards...rest for 12 breaths...repeat 3 times.

50 yards...rest for 8 breaths...repeat 3 times.

25 yards...rest for 4 breaths...repeat 3 times.

total: 700 yards

WEEK two:

200 yards...rest for 12 breaths

100 yards...rest for 10 breaths...repeat 3 times

50 yards...rest for 6 breaths...repeat 3 times

25 yards...rest for 4 breaths...repeat 3 times

total: 900 yards

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WEEK three:

400 yards...rest for 12 breaths

100 yards...rest for 8 breaths...repeat 3 times

50 yards...rest for 4 breaths...repeat 5 times

25 yards...rest for 4 breaths...repeat 5 times

total: 1250 yards

WEEK four:

600 yards...rest for 10 breaths

300 yards...rest for 8 breaths

100 yards...rest for 6 breaths...repeat 3 times

50 yards...rest for 4 breaths...repeat 3 times

total: 1500 yards

WEEK five:

1000 yards...rest for 8 breaths

100 yards...rest for 4 breaths...repeat 3 times

50 yards...rest for 4 breaths...repeat 3 times

total: 1600 yards

WEEK six (days 1 and 2):

1200 yards...rest for 6 breaths

200 yards...rest for 4 breaths

100 yards...rest for 4 breaths

50 yards...rest for 4 breaths...repeat twice

(day 3)

1650 yards straight

total: 1650 yards!

A FEW WORDS ABOUT TECHNIQUE: It is said by many that technique is

everything, yet I've said very little here about it. I've noticed that most of the big

problems of a beginner disappear on their own by the time they can swim a

straight mile. Holding the head too high - the most common problem - is difficult;

as you become more comfortable, gravity kindly assists you and it goes down

without attention. A stable h ead invariably transfers to a narrower kick and that

second most common problem disappears on its own. But is technique really

everything after the first six weeks? Yes. Technique means nothing more than

making the stroke simpler, using less energy, so tha t your effort is channeled

directly into propelling you forward.

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POOL SWIM WORKOUT

WARM UP

3 X 100 YDS

30 SECOND REST IN BETWEEN EACH 100

SWITCH SIDES FOR EACH 100

SLOW AND EASY

WORKOUT

20 X 25 YDS WITHIN 30 SECONDS

30 SECOND REST IN BETWEEN EACH 25 YARD LENGTH

2 X 300 YDS

UNDER 6:30 PER 300 YDS

1 MINUTE REST BETWEEN EACH 300 YD SWIM

FOCUS ON STROKE COUNT PER LEGNTH AND TECHNIQUE

3 X 500 YDS

UNDER 9:00 FREE STYLE - 12:00 SIDE STROKE

I MINUTE REST BETWEEN EACH 500 YD SWIM

COOL DOWN

400 YARDS

SLOW AND EASY

TOTAL YARDS : 3000

USE EITHER THE SIDE STROKE OR FREE STYLE FOR THE ENTIRE WORKOUT

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SPECWAR PT

JUMPING JACKS 50 4 COUNT

HAMSTING STRETCHES 1 MINUTE

SITTING “ “ 1 MINUTE

FOOT ROTATION 20 EACH WAY, EACH FOOT

BACK STRETCHES 1 MINUTE

KNEE TO CHEST 1 MINUTE

LOWER BACK STRETCHES 1 MINUTE

TRUNK SIDE STRETCHES 10

CHERRY PICKERS 10

PUSHUPS 35

UP, BACK AND OVER 10

PUSHUPS 35

PRESS, PRESS FLING 15

PUSHUPS 35

HI JACK, HI JILL 10

TRICEP PUSHUPS 20

UP, BACK AND OVER 10

TRICEP PUSHUPS 20

SWIMMER STRETCH 10

TRICEP PUSHUPS 20

HI JACK, HI JILL 10

DIVE BOMBER PUSHUPS 20

PRESS, PRESS FLING 10

DIVE BOMBER PUSHUPS 20

4 COUNT WINDMILLS 10

DIVE BOMBER PUSHUPS 20

2 COUNT WINDMILLS 25

SITUPS 125

TRUNK ROTATION 10 EACH WAY

FLUTTER KICKS 100 4 COUNT

SCISSORS 100 4 COUNT

TRUNK BENDING FORE AND AFT 10

SITTING KNEE BENDERS 25 4 COUNT

SITTING FLUTTER KICKS 30 4 COUNT

TRUNK ROTATION 10

CRUNCHES, LEFT, RIGHT, CENTER 100 EACH WAY

NECK ROTATION 10 EACH WAY

STOMACH STRETCHES 1 MINUTE

HAND AND TOE SIT UPS 30

TRUNK BENDING FORE AND AFT 10

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8 COUNT BODY BUILDERS 40

UP BACK AND OVER 15

SQUAT THRUST 40

BUTTERFLIES STRETCHES 2 MINUTES

SITTING HAMSTRING STRETCHES 2 MINUTES

JUMPING JACKS 50 2 COUNT

PULL-UPS 3 SETS OF 15

1 MINUTE REST BETWEEN SETS

DIPS 5 SETS OF 20

JUMPING JACKS 40

FINISH

4-6 MILE RUN

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US NAVAL SPECIAL WARFARE/NAVY SPECIAL OPERATIONS

Physical Training Guide

RUNNING & SWIMMING

Run Swim

HIGH: <9:44 <9:17

MED: 9:44-10:38 9:17-10:35

LOW: >10:38 >10:35

LSD = Long Slow Distance (a.k.a. “Steady State”). The intensity of LSD work is low to moderate. The

pace should feel relatively easy and relaxed. These workouts build endurance and provide relative

recovery between more intense sessions. You should be able to talk comfortably in short

sentences/phrases while training. If you gasp and wheeze between every syllable, slow down. If you can

speak long sentences without struggling for air, pick up the pace. A practical goal for a BUD/S candidate

is to build up to being able to comfortably run 5-6 miles or swim 1-1 ¼ miles without stopping.

CHI = Continuous High Intensity (a.k.a. “Anaerobic Threshold”). These sessions typically involve

moving for 15-20 minutes without stopping, at a pace approximately 90-95% of the maximal pace you

could hold for that duration. The workout should be very demanding but not totally exhausting. Some

will be able to recover more quickly than others, so there is no set time period, but a reasonable recovery

period is approximately half of the work time. During this time, keep moving at a low intensity (slow

jog, brisk walk, or paddle). Do not stop moving completely.

INT = Interval (alternate short, intense work intervals with periods of recovery). The format consists of

running ¼-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 ½ times the

amount of time it takes to perform the work interval (1:2-2.5 work:recovery ratio). Your intensity or

pace should be slightly faster than the pace of your most recent 1.5-mile run or 500-yard swim. For

example, if you recently completed a 1.5-mile run in 10:30, the base pace per ¼ mile was 1:45. The

interval training pace for ¼-mile repeats should be roughly 4 seconds faster than the base pace. Using

this example you would attempt to run each ¼-mile repeat in an average time of approximately 1:41. For

swimming, your interval pace should be roughly 2 seconds faster than your base pace per 100 yards for a

timed 500-yard swim. For example, if you completed a 500-yard swim in 10:30, the average pace per

100 yards was 2:06, and your average time to complete 100-yard intervals should be approximately 2:04.

Appropriate paces for interval workouts are summarized in Table 1.

For example, 16-20 x 220-yard running intervals or 16-20 x 50-yard swimming intervals. The guidelines

for recovery in Table 1 are broad, to allow individuals to utilize the recovery period that will help

optimize performance. Allow enough recovery time to maintain the proper work intensity, without

taking excessive time or wasting time. To promote faster/more complete recovery, it is desirable to utilize

a certain amount of active recovery, such as walking briskly or jogging slowly for part of the time

between ¼- mile running intervals.

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If Your

RUN

Time Is:

Then Your

1/4 Mile

Repeat

Time Is:

And Your

Recovery

Time Is:

If Your

SWIM Time

Is:

Then Your

100 Yard

Repeat

Time Is:

And Your

Recovery

Time Is:

8:00-8:30 1:16-1:21 2:32-3:23 8:00-8:30 1:34-1:40 3:08-4:10

8:30-9:00 1:21-1:26 2:42-3:35 8:30-9:00 1:40-1:46 3:20-4:25

9:00-9:30 1:26-1:31 2:52-3:48 9:00-9:30 1:46-1:52 3:32-4:40

9:30-10:00 1:31-1:36 3:02-4:00 9:30-10:00 1:52-1:58 3:44-4:55

10:00-10:30 1:36-1:41 3:12-4:13 10:00-10:30 1:58-2:04 3:56-5:10

10:30-11:00 1:41-1:46 3:22-4:25 10:30-11:00 2:04-2:10 4:08-5:25

11:00-11:30 1:46-1:51 3:32-4:38 11:00-11:30 2:10-2:16 4:20-5:40

11:30-12:00 1:51-1:56 3:42-4:50 11:30-12:00 2:16-2:22 4:32-5:55

12:00-12:30 1:56-2:01 3:52-5:03 12:00-12:30 2:22-2:28 4:44-6:10

12:30-13:00 2:01-2:06 4:02-5:15 12:30-13:00 2:28-2:34 4:56-6:25

13:00-13:30 2:06-2:11 4:12-5:28 13:00-13:30 2:34-2:40 5:08-6:40

13:30-14:00 2:11-2:16 4:22-5:40 13:30-14:00 2:40-2:46 5:20-6:55

14:00-14:30 2:16-2:21 4:32-5:53 14:00-14:30 2:46-2:52 5:32-7:10

14:30-15:00 2:21-2:26 4:42-6:05 14:30-15:00 2:52-2:58 5:44-7:25

15:00-15:30 2:26-2:31 4:52-6:18 15:00-15:30 2:58-3:04 5:56-7:40

15:30-16:00 2:31-2:36 5:02-6:30 15:30-16:00 3:04-3:10 6:08-7:55

Table 1: Interval Paces

Warm-Up & Cool-Down

Every workout should begin with a warm-up and end with a cool-down. Warm-ups and cool-downs are

necessary to allow you to get the most benefit from your training and reduce the risk of injury. Before

vigorous exercise, the body requires time to make physiological adjustments such as elevating

metabolism, mobilizing energy sources, making circulatory adjustments to the active muscles, and

beginning sweat output for thermoregulation. Following exercise, continued low-intensity activity will

allow the body’s elevated systems to gradually return to baseline values and facilitate the removal of

accumulated waste products. In general, the more intense the training session, the longer the warm-up

and cool-down periods should be. Warm-ups for LSD sessions may involve 5-10 minutes of easy

jogging or paddling while gradually building the intensity to a comfortable level for beginning the

workout. As the workout begins, you may continue to build intensity so that you comfortably finish the

workout at a faster pace than you started. For CHI and INT workouts, you should warm up for 10-15

minutes or more. Gradually build intensity from an easy jog or paddle for several minutes, eventually

adding 4-5 high-intensity bursts lasting from 15 to 30 seconds. The warm-up should elevate your heart

rate substantially, increase your breathing rate, and activate a sweat response. As you begin your

workout, pace yourself to finish faster than you started (referred to as “negative splitting” in racing

jargon). A proper cool-down following LSD workouts may involve 2-3 minutes of easy jogging or

paddling followed by 2-3 minutes of brisk walking. Time periods for CHI or INT cool-downs should be

extended until you are breathing easily and your heart rate is close to its normal resting value. It is

recommended you perform stretching exercises near the end of the cool-down period, before tissue

temperatures return to resting values.

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General Workout Schedule

Table 2 provides a generic workout schedule as an example of how the various workouts used to prepare

for the PST and BUD/S might be organized in a given week.

Table 2: Weekly Training Schedule

Mon Tue Wed Thu Fri Sat

Run

LSD INT CHI

Swim

CHI LSD INT

The process begins with a timed 500-yard swim and 1.5-mile run to assess baseline fitness levels and

establish a yardstick for future improvement. A general progression to increase workload over 13 weeks

would be to increase LSD workout distance by a standard weekly increment. For example, begin with a

3-mile run in the first week and add ¼ mile each week until 6 miles is achieved, or begin with a 1000-

yard swim and add 100 yards each week until 2200 yards is achieved. Your interval progression may

involve starting with 4 intervals (¼-mile running or 100-yard swimming) during the first week and

adding an additional interval every second week until 10 intervals can be completed in your prescribed

time. This basic model can be modified slightly depending on whether you begin with a low or a high

level of fitness, you are a slower runner or swimmer, or you have any other specialized circumstances.

Table 3 summarizes how workload across the different training bands may be progressed over several

weeks.

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CHI INT

Week

Run

(miles)

Swim

(yards)

Run &

Swim

(minutes)

Run &

Swim

(reps)

0 1.5 (timed) 500 (timed)

1 3 1000 15 4

2 3.25 1100 15 4

3 3.5 1200 16 5

4 3.75 1300 16 5

5 4 1400 17 6

6 4.25 1500 17 6

7 4.5 1600 18 7

8 4.75 1700 18 7

9 5 1800 19 8

10 5.25 1900 19 8

11 5.5 2000 20 9

12 5.75 2100 20 9

13 6 2200 2 x 12 10

14 6.25 2300 2 x 12 10

15 6.5 2400 2 x 12 10

16 6.75 2500 2 x 14 10

17 7 2600 2 x 14 10

18 7.25 2700 2 x 14 10

19 7.5 2800 2 x 16 10

20 7.75 2900 2 x 16 10

21 8 3000 2 x 16 10

22 8.25 3100 2 x 18 10

23 8.5 3200 2 x 18 10

24 8.75 3300 2 x 18 10

25 9 3400 2 x 20 10

26 9.25 3500 2 x 20 10

Table 3: Workout Progressions

LSD

Individuals beginning specific preparation with a higher level of fitness may choose to begin with a

higher training volume (such as a 5-mile run rather than a 3-mile run, as indicated in Week 9 of Table 3).

Individuals with several weeks or months to prepare may choose to increase their LSD work by

performing longer sessions and/or increasing the number of sessions per week (see Table 4 for an

example). Additionally, as fitness improves, it will be helpful to occasionally (say, once per week)

incorporate a longer session of activity (2-3 hours) such as hiking, canoeing, road cycling, or mountain

biking at a comfortable but steady pace to improve physical and mental endurance. However, be sure to

ramp up the total workload slowly and gradually as your fitness improves. Don’t attempt a workload that

will lead to overtraining or cause burnout. Do not perform CHI or INT sessions beyond one per week for

running and swimming.

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Table 4: Weekly Training Schedule (Increased LSD Sessions)

Mon Tue Wed Thu Fri Sat

Run

LSD

8 miles

INT

10 x

¼ mile

LSD

4 miles

CHI

2 x 20

minutes

Swim

LSD

1500

yards

CHI

2 x 20

minutes

LSD

3000

yards

INT

10 x 100

yards

Candidates who don’t possess balanced fitness (are clearly slower in either running or swimming) should

devote a greater percentage of their training time to improve the slower activity. SEAL candidates with a

swim time slower than 10:35 or a run time slower than 10:38 (considered a “Low” PST ranking), while

the other activity is “Med” or “High”, should focus more attention on the slower event. Table 5 is an

example of a generic schedule weighted toward improving a slower swimmer. A strong swimmer with

limited running ability would reverse the schedule. If a candidate is slow in both running and swimming,

overall fitness should be built from the ground up in a balanced fashion.

Table 5: Weekly Training Schedule For A Slow Swimmer

Mon Tue Wed Thu Fri Sat

Run

INT LSD

Swim

LSD CHI LSD INT

How Long Does The Program Last?

It is recommended the program be performed a minimum of 13 weeks, but it can be extended

indefinitely. Table 7 summarizes the information already provided in this document regarding

scheduling of cardio and strength activities and distance targets for running and swimming over a 26

week period. Beyond 26 weeks, it is recommended you do not increase INT or CHI distances. Rather,

your focus should be on gradually and progressively increasing intensity for the set distances of these

workouts. The amount of LSD work you perform can slowly and gradually be increased as long as

training continues. However, beyond 9-10 miles of running per week and 3500-4000 yards of swimming

per week, the improvements in fitness become proportionately smaller relative to the time invested. If

you perform large amounts of LSD work, be sure to keep the pace relatively easy and relaxed.

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Week RUN

SWIM

RUN

SWIM

RUN

SWIM

1

Run LSD

3 miles

Swim CHI

15 min

Run INT

4 reps

Swim LSD

1000 yds

Run CHI

15 min

Swim INT

4 reps

2

Run LSD

3.25 miles

Swim CHI

15 min

Run INT

4 reps

Swim LSD

1100 yds

Run CHI

15 min

Swim INT

4 reps

3

Run LSD

3.5 miles

Swim CHI

16 min

Run INT

5 reps

Swim LSD

1200 yds

Run CHI

16 min

Swim INT

5 reps

4

Run LSD

3.75 miles

Swim CHI

16 min

Run INT

5 reps

Swim LSD

1300 yds

Run CHI

16 min

Swim INT

5 reps

5

Run LSD

4 miles

Swim CHI

17 min

Run INT

6 reps

Swim LSD

1400 yds

Run CHI

17 min

Swim INT

6 reps

6

Run LSD

4.25 miles

Swim CHI

17 min

Run INT

6 reps

Swim LSD

1500 yds

-

Run CHI

17 min

Swim INT

6 reps

l

7

Run LSD

4.5 miles

Swim CHI

18 min

Run INT

7 reps

Swim LSD

1600 yds

Run CHI

18 min

Swim INT

7 reps

8

Run LSD

4.75 miles

Swim CHI

18 min

Run INT

7 reps

Swim LSD

1700 yds

Run CHI

18 min

Swim INT

7 reps

9

Run LSD

5 miles

Swim CHI

19 min

Run INT

8 reps

Swim LSD

1800 yds

Run CHI

19 min

Swim INT

8 reps

10

Run LSD

5.25 miles

Swim CHI

19 min

Run INT

8 reps

Swim LSD

1900 yds

Run CHI

19 min

Swim INT

8 reps

11

Run LSD

5.5 miles

Swim CHI

20 min

Run INT

9 reps

Swim LSD

2000 yds

Run CHI

20 min

Swim INT

9 reps

12

Run LSD

5.75 miles

Swim CHI

20 min

Run INT

9 reps

Swim LSD

2100 yds

Run CHI

20 min

Swim INT

9 reps

13

Run LSD

6 miles

Swim CHI

2 x 12 min

Run INT

10 reps

Swim LSD

2200 yds

Run CHI

2 x 12 min

Swim INT

10 reps

14

Run LSD

6.25 miles

Swim CHI

2 x 12 min

Run INT

10 reps

Swim LSD

2300 yds

Run CHI

2 x 12 min

Swim INT

10 reps

15

Run LSD

6.5 miles

Swim CHI

2 x 12 min

Run INT

10 reps

Swim LSD

2400 yds

Run CHI

2 x 12 min

Swim INT

10 reps

16

Run LSD

6.75 miles

Swim CHI

2 x 14 min

Run INT

10 reps

Swim LSD

2500 yds

Run CHI

2 x 14 min

Swim INT

10 reps

17

Run LSD

7 miles

Swim CHI

2 x 14 min

Run INT

10 reps

Swim LSD

2600 yds

Run CHI

2 x 14 min

Swim INT

10 reps

18

Run LSD

7.25 miles

Swim CHI

2 x 14 min

Run INT

10 reps

Swim LSD

2700 yds

Run CHI

2 x 14 min

Swim INT

10 reps

19

Run LSD

7.5 miles

Swim CHI

2 x 16 min

Run INT

10 reps

Swim LSD

2800 yds

Run CHI

2 x 16 min

Swim INT

10 reps

20

Run LSD

7.75 miles

Swim CHI

2 x 16 min

Run INT

10 reps

Swim LSD

2900 yds

Run CHI

2 x 16 min

Swim INT

10 reps

21

Run LSD

8 miles

Swim CHI

2 x 16 min

Run INT

10 reps

Swim LSD

3000 yds

Run CHI

2 x 16 min

Swim INT

10 reps

22

Run LSD

8.25 miles

Swim CHI

2 x 18 min

Run INT

10 reps

Swim LSD

3100 yds

Run CHI

2 x 18 min

Swim INT

10 reps

23

Run LSD

8.5 miles

Swim CHI

2 x 18 min

Run INT

10 reps

Swim LSD

3200 yds

Run CHI

2 x 18 min

Swim INT

10 reps

24

Run LSD

8.75 miles

Swim CHI

2 x 18 min

Run INT

10 reps

Swim LSD

3300 yds

Run CHI

2 x 18 min

Swim INT

10 reps

25

Run LSD

9 miles

Swim CHI

2 x 20 min

Run INT

10 reps

Swim LSD

3400 yds

Run CHI

2 x 20 min

Swim INT

10 reps

26

Run LSD

9.25 miles

Swim CHI

2 x 20 min

Run INT

10 reps

Swim LSD

3500 yds

Run CHI

2 x 20 min

Swim INT

10 reps

Tuesday

Table 7: 26 Week Combined Run/Swim Schedule

***Perform

daily

stretching/flexibility exercises following cardio training***

Friday Saturday Monday Wednesday Thursday

Page 30: roberts\' total workout

30

Workout Type: Workout Type:

Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time

1 2 3 4 5 List Exercises: Weight Reps 1 2 3 4 5 List Exercises: Weight Reps

6 7 8 9 10 1 6 7 8 9 10 1

2 2

Push-ups Sit-ups Pull-ups 3 Push-ups Sit-ups Pull-ups 3

Set 1 4 Set 1 4

Set 2 5 Set 2 5

Set 3 6 Set 3 6

Set 4 7 Set 4 7

Set 5 8 Set 5 8

Set 6 9 Set 6 9

Total 10 Total 10

Workout Type: Workout Type:

Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time

1 2 3 4 5 List Exercises: Weight Reps 1 2 3 4 5 List Exercises: Weight Reps

6 7 8 9 10 1 6 7 8 9 10 1

2 2

Push-ups Sit-ups Pull-ups 3 Push-ups Sit-ups Pull-ups 3

Set 1 4 Set 1 4

Set 2 5 Set 2 5

Set 3 6 Set 3 6

Set 4 7 Set 4 7

Set 5 8 Set 5 8

Set 6 9 Set 6 9

Total 10 Total 10

Workout Type: Workout Type:

Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time

1 2 3 4 5 List Exercises: Weight Reps 1 2 3 4 5 List Exercises: Weight Reps

6 7 8 9 10 1 6 7 8 9 10 1

2 2

Push-ups Sit-ups Pull-ups 3 Push-ups Sit-ups Pull-ups 3

Set 1 4 Set 1 4

Set 2 5 Set 2 5

Set 3 6 Set 3 6

Set 4 7 Set 4 7

Set 5 8 Set 5 8

Set 6 9 Set 6 9

Total 10 Total 107

Day/Date

Day/Date

Day/Date

Day/Date

Day/Date

Day/Date

3

4

5

6

Calisthenics (record reps): Core Exercises

(list):

1

2

Lifting: Upper____ Lower____

Intervals

(record times)

7

Activity: Record:

Stretching Completed?

3

4

5

6

Calisthenics (record reps): Core Exercises

(list):

1

2

Lifting: Upper____ Lower____

Intervals

(record times)

Activity: Record:

Stretching Completed?

7

5

6

Calisthenics (record reps):

4

5

6

7

Core Exercises

(list):

1

2

3

Activity: Record:

Stretching Completed?

Lifting: Upper____ Lower____

Intervals

(record times)

Calisthenics (record reps):

3

4

Core Exercises

(list):

1

2

Lifting: Upper____ Lower____

Stretching Completed?

3

Intervals

(record times)

7

Activity: Record:

6

Calisthenics (record reps): Core Exercises

(list):

1

2

Activity: Record:

Stretching Completed?

Lifting: Upper____ Lower____

Intervals

(record times)

4

5

Lifting: Upper____ Lower____

Core Exercises

(list):

Record:

6

7

Intervals

(record times)

2

3

4

Week _______

Stretching Completed?

Activity:

Training Record Sheet

5

Calisthenics (record reps):

1

Page 31: roberts\' total workout

31

Workout Type: Stretching Completed? Yes Workout Type: Stretching Completed? Yes

Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time

5.75mi 44:55 1150yds 20:00

1 2 3 4 5 List Exercises: Weight Reps 1 2 3 4 5 List Exercises: Weight Reps

6 7 8 9 10

1 lat pull downs

140 12 6 7 8 9 10

1 lunges

20 15

2 shoulder press

105 10

2 leg curl

60 15

Push-ups Sit-ups Pull-ups

3 biceps curl

60 12 Push-ups Sit-ups Pull-ups

3 back ext

body 15

Set 1

4 bench press

200 8 Set 1 25 30 5

4 leg press

250 10

Set 2

5 upright row

80 12 Set 2 20 30 4

5 leg press

300 12

Set 3

6 dips

body 15 Set 3 20 30 4 6

Set 4 7 Set 4 20 30 4 7

Set 5 8 Set 5 20 4 8

Set 6 9 Set 6 9

Total 10 Total 105 120 21 10

Workout Type: Stretching Completed? Yes Workout Type: Stretching Completed? Yes

Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time

2100yds 52:30

1 1:41 2 1:41 3 1:42 4 1:40 5 1:40

List Exercises: Weight Reps 1 2 3 4 5 List Exercises: Weight Reps

6 1:40 7 1:39 8 1:40 9 1:37

10 1 6 7 8 9 10 1

2 2

Push-ups Sit-ups Pull-ups 3 Push-ups Sit-ups Pull-ups 3

Set 1 25 40 5 4 Set 1 25 30 5 4

Set 2 25 40 5 5 Set 2 25 40 5 5

Set 3 20 40 4 6 Set 3 25 30 5 6

Set 4 20 4 7 Set 4 20 40 4 7

Set 5 20 4 8 Set 5 20 4 8

Set 6 9 Set 6 9

Total 110 120 22 10 Total 115 140 23 10

Workout Type: Stretching Completed? Yes Workout Type: Stretching Completed? Yes

Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time

1 2 3 4 5 List Exercises: Weight Reps

1 2:12 2 2:10 3 2:09 4 2:10 5 2:10

List Exercises: Weight Reps

6 7 8 9 10

1 lat pull downs

150 10

6 2:09 7 2:09 8 2:08 9 2:07

10

1 lunges

20 15

2 shoulder press

105 11

2 leg curl

60 15

Push-ups Sit-ups Pull-ups

3 biceps curl

60 12 Push-ups Sit-ups Pull-ups

3 back ext

body 15

Set 1

4 incline press

160 9 Set 1 78 92 10

4 squat

200 10

Set 2

5 seated row

180 10 Set 2

5 squat

225 15

Set 3

6 triceps ext

90 12 Set 3 6

Set 4 7 Set 4 7

Set 5 8 Set 5 8

Set 6 9 Set 6 9

Total 10 Total 78 92 10 107 side plank 7

5 plank 5

6 superman 6

3 hip rotations 3

4 quadruped 4

Core Exercises

(list):

1 bridge 1

2 1 leg ab press 2

Intervals

(record times)

Intervals

(record times)

Calisthenics (record reps): Core Exercises

(list):

Calisthenics (record reps):

Lifting: Upper____ Lower_X__

Activity: Record: Activity: Record:

Lifting: Upper_X__ Lower____ Swim INT

7 side plank 7 side plank

Day/Date Friday 5/4 Day/Date Saturday 5/5

5 plank 5 plank

6 superman 6 superman

3 hip rotations 3 hip rotations

4 quadruped 4 quadruped

Core Exercises

(list):

1 bridge 1 bridge

2 1 leg ab press 2 1 leg ab press

Intervals

(record times)

Intervals

(record times)

Calisthenics (record reps): Core Exercises

(list):

Calisthenics (record reps):

Lifting: Upper____ Lower____

Activity: Record: Activity: Record:

Run INT Lifting: Upper____ Lower____ Swim LSD

7 side plank 7

Day/Date Wednesday 5/2 Day/Date Thursday 5/3

5 plank 5

6 superman 6

3 hip rotations 3

4 quadruped 4

1 bridge 1

2 1 leg ab press 2

Calisthenics (record reps): Core Exercises

(list):

Calisthenics (record reps): Core Exercises

(list):

CHI Lifting: Upper____ Lower_X__

Intervals

(record times)

Intervals

(record times)

Run LSD Lifting: Upper_X__ Lower____ Swim

Day/Date Tuesday 5/1

Activity: Record: Activity: Record:

Training Record Sheet

Day/Date Monday 4/30

Week __12__

***SAMPLE*** Program. Individual distances, times, exercises, weights, and

reps may vary.

Page 32: roberts\' total workout

Business Card

NSW/NSO MENTOR

ENC (SEAL) Roger W. Roberts Ret.

Email: [email protected] Off: (816) 229-4617

www.nrdstlspecwar.blogspot.com Fax: (816) 229-6126

Cell: (816) 507-1842