In the following workouts, you will see indications such as “Repeat 5–10 times.” In these instances, you should repeat the exercises that follow until you reach the end of the circuit of exercises.
Swim/Run/Bike 20 Minutes: These are often your choices for cardio exercise. Some people prefer to swim, row, or bike rather than rucking or running. It is up to you. Just get moving and do some cardio exercise for that day. If you wish, you can even pick more than one option to do for that day and mix in a ruck with a swim, or even a bike ride.
Plank–1 Minute: You will notice a “1 minute” indication next to the Plank pose. See how long you can hold the Plank and hold for 1 minute. Build up to 4-5 minutes.
Light-Weight Shoulders: This refers to the Light-Weight Shoulder Workout (this page). When you see this, you need to do six exercises in a row using a light-weight dumbbell set (for example, 5 pounds) for 10 repetitions of each exercise.
5-6 Workouts Per Week: The days in the workout are set up for you to get 5-6 workouts per week as you can fit into your schedule. You pick your rest days and if you want to add a sixth workout on a five workout per week cycle, then add another longer cardio day. Use this extra day to work on your personal weakness.
Running at Goal Pace: When you see something such as “run ¼ mile at goal timed run pace,” this means that you should run the ¼ mile at the goal pace you have for the 1.5 mile timed run. If your goal is a 9 minute 1.5 mile run, you need to run these paced intervals at a 90-second pace.
Swimming Intervals at Goal Pace: When you see something like “5 × 100 meters at goal pace for 500 meters timed swim,” this means you will swim each 100 meters at your goal 500-meters pace. This is not a sprint, but a paced effort workout to help you reach your goal. For instance, if you want an 8:20 (or 500 seconds) 500-meter swim, you need to swim your 100 meters in 100 seconds. NOTE: The Navy SEAL test is measured in yards and the AF PJ PAST is measured in meters. Please use meters/yards interchangeably.
Weighted Squats: When you see this exercise, it is your option to use the Woodchopper Squat, a barbell front or back squat, or just hold dumbbells in your hands while squatting.
Bike Pyramid: When you see the bike pyramid workout, this requires a stationary bike that allows you to adjust the resistance. Make each minute of your workout tougher by adding a level or two of resistance until you fail to keep up with a minimum 80 rpm. The goal is to do this for at least 20 minutes.
Obstacle Course Simulation Workout: You can simulate a PT obstacle course by performing the following exercises:
• 8-Count Body Builder Push-Ups or Burpees
• Pull-Ups
• Pyramid Workout: Run 25 meters, perform 1 Pull-Up; run 25 meters, perform 1 Burpee. Continue this cycle until you fail at Pull-Ups. The recommended maximum amount is 20–25 sets.
Preparation for Obstacle Courses: Use the 8-Count Body Builder Push-Up or Burpee/Pull-Up Pyramid: This is one hardcore workout. Do one 8-Count Body Builder Push-Up, run 20 meters to a pull-up bar, and do 1 Pull-Up. Run back to the area where you did the push-ups and then do two 8-Count Body Builder Push-Ups. Run back to pull-up bar and do 2 Pull-Ups. Keep this cycle of 8-Count Body Builder Push-Ups, short runs, and Pull-Ups until you fail at the Pull-Ups, then repeat in reverse order.
Get Creative: After a 1-5 set warm-up, make it so that you do not walk or run to and from the pull-up bar to the push-up area. Instead, get there by doing Low Crawl, Bear Crawl, Fireman Carry, drag a partner, frog hop, crab walk, Lunge, Side Steps, or other agility exercises. If you have something available like a wall or a fence, jump that to better simulate the obstacle course.
Fireman Carry and Farmer Walk: These exercises require you to carry someone or something heavy. They are meant to simulate boat and log carries at BUD/S. One of the best places to insert Fireman Carries and Farmer Walks are during the short runs in the workout charts.
Kettlebell Farmer Walk: Take your kettlebells or dumbbells anywhere. Add them to track interval workouts and outdoor pull-up bar workouts and use them as weights when performing the Farmer Walk. (If you don’t have kettlebells, you can also use a backpack loaded with weights.)
Fireman Carry Drills: These make great progressions when doing short runs back and forth in your PT area as with the Pull-Up/Burpee pyramid workout. Grab your partner’s right wrist with your left hand, bend at the waist, drop your shoulder just below your partner’s groin area, and drape your partner over your shoulders. For the partner, cross your legs and squeeze the carrier’s shoulders for a tighter fit. Place your free left hand in the small of your carrier’s back for extra support. Enjoy the ride! When in doubt, make that short run to and from the pull-up bars tougher with a Fireman Carry.
On the following workout charts, you will see Days 1–6. Fit the 5–6 workouts into your 7-day week based on your schedule. You can pick the day off that fits best for your schedule and fitness needs.
Before you start, take the Navy SEAL Physical Screening Test (PST) to gauge your starting condition:
• 10 minute transition to running clothes
• Push-Ups: 2 minutes
• Rest: 2 minutes
• Sit-Ups: 2 minutes
• Rest: 2 minutes
• Pull-Ups: (as many as possible)
• Rest: 10 minutes
• Read PST Transition (see this page)
• Run: 1.5 miles (timed)
Welcome to my Navy SEAL/Special Ops Weight Training Workout, which has been tested over the past four years on a variety of highly trained athletes and veterans. As I said in the beginning, this is not a beginner plan so be sure to alter if needed to avoid overexertion or injury.
Week 1: Introduction to Weights into PT / Cardio Mix (select weight so you can achieve recommended numbers)
The following six weeks are dedicated to more weights and less cardio. Weight will increase as the reps decrease, and your mileage for cardio will decrease. However, the cardio will remain easy and take place after the weight workout in order to burn fat at optimal levels.
If you wish to keep the cardio high during the next six weeks, just add the cardio of your choice. Personally, I select a non-impact cardio during this six-week period to give my legs a break from previous several months of longer distance running. On the last page of the workout section you will find a great swimming and bike optional workout plan.
Another option is to repeat the previous six weeks in order to get another six weeks of weight/PT mixed with moderate cardio, then you can do the same with the next six weeks of weights/less PT and cardio. It all depends on your goals.
The following six weeks are mixing in more weights, calisthenics, and cardio than the previous six weeks. Weight will decrease, reps will increase, and mileage for cardio will also increase. However, the cardio will be easy and will be done after the weight workout in order to burn fat at optimal levels.
If you wish to keep the cardio high during the next six weeks, just add the cardio of your choice. Personally, I select a non-impact cardio during this six-week period to give my legs a break from previous months of longer distance running. This cycle is good to build up on running over the next six weeks. On the last page of the workout section is a great swimming and bike optional workout plan, if you need some more non-impact options.
Another option is to repeat the previous six weeks in order to get another six weeks of weight/PT mixed with moderate cardio, then you can do the same with the next six weeks of weights/less PT and cardio. It all depends on your goals.
