The following is a Special Forces workout that was designed to prepare recruits for Ranger School (some say Ranger School is harder than SEAL training). Similar to the U.S. Navy SEAL Workout, this workout integrates strength and endurance for an all out assault on the body. For those looking to develop bodybuilder's physiques, look at some other articles because this is not the one where you will find the answer. The only thing you'll find here is hardcore, boot camp-style, sh*t-kickin' fun! So gear up ladies and give me 20!
Week 1
Day 1:
A. 100 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
B. Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hour cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
B. Side straddle Hop or Jump rope 10 minutes (work toward nonstop).
Day 3:
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 3 mile run (moderate, 8-9 minute pace).
C. Rope Climb/or 3 sets (maximum repetitions) of chin-ups Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hour 40 min cross country.
Day 4:
A. Stationary bike; 20 minutes at 70% heart rate.
B. 40-yard sprints (10 times; 30 second rest).
C. 15-meter swim.
Day 5:
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hour 15 min along road or 1 hour 40-min cross country.
Day 6:
A. 3 sets push-ups and sit-ups (max repetitions in 30 seconds).
B. 3 sets chin-ups (max repetitions).
C. 200-meter swim.
Day 7: REST.
Week 2
Day 1:
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hours along road or 2 hours 40 min. cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
Day 3:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35- second period.
B. Run 5 miles (moderate 8-9 minute pace).
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90-degree bend at knee.
Day 4:
A. 300-meter swim, nonstop; any stroke but not on your back.
Day 5:
A. Forced march with rucksack (1/3 body weight); 10 miles in 3 hours along road or 4 hours cross country.
Day 6:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35- second period.
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim.
Day 7: REST
WEEK 3
Day 1:
A. 4 sets (maximum repetitions of push-ups, chin-ups and sit-ups in a 40-second period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90-degree bend at knee
Day 2:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work toward nonstop).
Day 3:
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 pounds, whichever is greater) in 3 hours along road or 4 hours cross country.
Day 4:
A. Swim 400 meters.
Day 5:
A. 4 sets (maximum repetitions) of push-ups, chin-ups and sit-ups in a 40-second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).
Day 6:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim.
Day 7: REST
Week 4
Day 1:
A. Forced march; 8 miles rucksack (1/3 body weight or 60 pounds, whichever is greater) in 2 hours along road or 2 hours 40 min cross country.
Day 2:
A. Swim 400 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups and sit-ups in a 40-second period.
Day 3:
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.
Day 4:
A. 4 sets (maximum repetitions of push-ups, chin-ups and sit-ups in a 40-second period.
B. Stationary bike; 25 minutes at 805 maximum heart rate.
Day 5:
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 pounds, whichever is greater) in 3 hours along road or 4 hrs cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups and sit-ups in a 40-second period.
B. Jump rope; 15 minutes nonstop.
Day 7: REST
Week 5
Day 1:
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500-meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls
Day 2:
A. Jump rope or Side Straddle Hop 12 minutes nonstop.
Day 3:
REST
Day 4:
A. swim 400 meters
B. 4 sets dips (max repetitions).
Day 5:
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 pounds, whichever is greater) in 4 hours 30 min along road or 6 hours cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups and sit-ups in a 40-second period.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.
Day 7: REST
Phew! Yeah, it's a tough workout. It would be beneficial, if you attempted to do this workout, to record all of your progress on a day-by-day calendar. Include the number of repetitions, time of runs, number of sets, ect. And, many of you may not have a rucksack, but that doesn't mean you can't improvise; use a backpack with weights in it. Again, as stated in the Navy SEAL Workout, consume the appropriate amount of nutrients and drink lots of water. If you are trying this out as a supplement to your lifting schedule, look into taking Glutamine to preserve muscle mass during the running and swimming. Good luck if you dare try this workout. HOO YAH!