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Navy Seals Routine

The document outlines an 18-week training program for Navy Seals consisting of weekly running, calisthenics, and swimming routines that progressively increase in intensity, with running distances and calisthenic repetitions growing over time and swimming shifting to include fins and longer durations. The program also incorporates pyramid repetitions for calisthenics in later weeks.

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Josep Luis Marí Moreno
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179 views

Navy Seals Routine

The document outlines an 18-week training program for Navy Seals consisting of weekly running, calisthenics, and swimming routines that progressively increase in intensity, with running distances and calisthenic repetitions growing over time and swimming shifting to include fins and longer durations. The program also incorporates pyramid repetitions for calisthenics in later weeks.

Uploaded by

Josep Luis Marí Moreno
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Navy Seals Routine

MONDAY TUESDAY
WEEK 1 (21/02-27/02) RUN 4,8 km RUN 8 km
WEEK 2 (28/02-06/03) PUSH-UPS 6x30
SIT-UPS 6x35
PULL-UPS 3x10
DIPS 3x20

WEEK 3 (07/03-13/03) RUN 4,8 km RUN 8 km


WEEK 4 (14/03-20/03) PUSH-UPS 6x30
SIT-UPS 6x35
PULL-UPS 3x10
DIPS 3x20

WEEK 5 (21/03-27/03) RUN 6,4 km RUN 8 km


WEEK 6 (28/03-03/04) PUSH-UPS 10x20
SIT-UPS 10x25
PULL-UPS 4x10
DIPS 10x15

WEEK 7 (04/04-10/04) RUN 6,4 km RUN 8 km


WEEK 8 (11/04-17/04) PUSH-UPS 10x20
SIT-UPS 10x25
PULL-UPS 4x10
DIPS 10x15

WEEK 9 (18/04-24/04) RUN 8 km RUN 8 km


WEEK 10 (25/04-01/05) PUSH-UPS 15x20
SIT-UPS 15x25
PULL-UPS 4x12
DIPS 15x15

WEEK 11 (02/05-08/05) RUN 8 km RUN 9,7 km


WEEK 12 (09/05-15/05) PUSH-UPS 20x20
SIT-UPS 20x25
PULL-UPS 5x12
DIPS 20x15

WEEK 13 (16/05-22/05) RUN 9,7 km RUN 9,7 km


WEEK 14 (23/05-29/05) PUSH-UPS PYRAMID (10)
SIT-UPS PYRAMID (15)
PULL-UPS PYRAMID (5)
DIPS PYRAMID (10)
WEEK 15 (30/05-05/06) RUN 9,7 km RUN 9,7 km
WEEK 16 (06/06-12/06) PUSH-UPS PYRAMID (10)
SIT-UPS PYRAMID (15)
PULL-UPS PYRAMID (5)
DIPS PYRAMID (10)

WEEK 17 (13/06-19/06) RUN 9,7 km RUN 9,7 km


WEEK 18 (20/06-26/06) PUSH-UPS PYRAMID (10)
SIT-UPS PYRAMID (15)
PULL-UPS PYRAMID (5)
DIPS PYRAMID (10)

Swimming Workouts 
Swim four to five days per week.

Weeks 1 and 2: Swim continuously for 35 minutes.


Weeks 3 and 4: Swim continuously for 45 minutes with fins.
Week 5: Swim continuously for 60 minutes with fins.
Week 6: Swim continuously for 75 minutes with fins.
WEDNESDAY THURSDAY FRIDAY
PUSH-UPS 6x30 RUN 6,4 km RUN
SIT-UPS 6x35 PUSH-UPS
PULL-UPS 3x10 SIT-UPS
DIPS 3x20 PULL-UPS
DIPS

PUSH-UPS 6x30 RUN 6,4 km RUN


SIT-UPS 6x35 PUSH-UPS
PULL-UPS 3x10 SIT-UPS
DIPS 3x20 PULL-UPS
DIPS

PUSH-UPS 10x20 RUN 9,7 km RUN


SIT-UPS 10x25 PUSH-UPS
PULL-UPS 4x10 SIT-UPS
DIPS 10x15 PULL-UPS
DIPS

PUSH-UPS 10x20 RUN 9,7 km RUN


SIT-UPS 10x25 PUSH-UPS
PULL-UPS 4x10 SIT-UPS
DIPS 10x15 PULL-UPS
DIPS

PUSH-UPS 15x20 RUN 9,7 km RUN


SIT-UPS 15x25 PUSH-UPS
PULL-UPS 4x12 SIT-UPS
DIPS 15x15 PULL-UPS
DIPS

PUSH-UPS 20x20 RUN 9,7 km RUN


SIT-UPS 20x25 PUSH-UPS
PULL-UPS 5x12 SIT-UPS
DIPS 20x15 PULL-UPS
DIPS

PUSH-UPS PYRAMID (10) RUN 9,7 km RUN


SIT-UPS PYRAMID (15) PUSH-UPS
PULL-UPS PYRAMID (5) SIT-UPS
DIPS PYRAMID (10) PULL-UPS
DIPS
PUSH-UPS PYRAMID (10) RUN 9,7 km RUN
SIT-UPS PYRAMID (15) PUSH-UPS
PULL-UPS PYRAMID (5) SIT-UPS
DIPS PYRAMID (10) PULL-UPS
DIPS

PUSH-UPS PYRAMID (10) RUN 9,7 km RUN


SIT-UPS PYRAMID (15) PUSH-UPS
PULL-UPS PYRAMID (5) SIT-UPS
DIPS PYRAMID (10) PULL-UPS
DIPS

tes with fins.


FRIDAY SATURDAY
8 km RUN 3,2 km (ritmo 8:30 min/km)
6x30
6x35
3x10
3x20

8 km RUN 3,2 km (ritmo 8:30 min/1.61km)


6x30
6x35
3x10
3x20

6,4 km RUN 4,8 km (ritmo 8:30 min/km)


10x20
10x25
4x10
10x15

6,4 km RUN 4,8 km (ritmo 8:30 min/km)


10x20
10x25
4x10
10x15

6,4 km RUN 6,4 km (ritmo 8:30 min/km)


15x20
15x25
4x12
15x15

9,7 km RUN 6,4 km (ritmo 8:30 min/km)


20x20
20x25
5x12
20x15

9,7 km RUN 9,7 km (ritmo 8:30 min/km)


PYRAMID (10)
PYRAMID (15)
PYRAMID (5)
PYRAMID (10)
9,7 km RUN 9,7 km (ritmo < 7:30 min/km)
PYRAMID (10)
PYRAMID (15)
PYRAMID (5)
PYRAMID (10)

9,7 km RUN 9,7 km (ritmo < 7:30 min/km)


PYRAMID (10)
PYRAMID (15)
PYRAMID (5)
PYRAMID (10)

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