Before starting the SEALS workouts, you may want to see if you can pass the Army Physical Fitness and Combat Readiness Tests.
The two workout routines include category I (a beginners workout for those who are currently inactive) and a category II workout routine, designed for those who are currently active.
Workout Routine for Category I
The goal of category I is to work up to 16 miles per week of running. Then, and only then, should you continue on to the category II exercise. Category I is a nine week buildup program.
Running Schedule - Level I
WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)
Physical Training(PT) Schedule - Level I (Mon/Wed/Fri)
Sets and Repetitions
WEEK #1: 4X15 PUSHUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
3X10 PULL UPS
* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.
Swimming schedule - Level I
(sidestroke with no fins 4-5 days a week)
WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.
* Note: If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.
See next page for Category II Navy SEALs workout.