Navy SEALs Workout Routine

Navy SEALs are often seen as the epitome of physical fitness. They undergo extensive training. They are required to carry heavy equipment long distances over land and sea, often maneuvering through rough terrain on foot. The goal of Navy SEAL training is to build cardio fitness as well as the ability to maneuver body weight over obstacles with ease. The SEAL workout emphasizes core strength.

  1. Cardio

    • Not only must SEALs be able to cover miles on the ground, but they are often dropped by helicopter into an area and must swim to shore. Seals do all of this with full gear that can weigh fifty pounds. To simulate this type of training, you will need to do cardio both on land and in the water.

      Navy SEALs in the field work on energy conservation, but during training they want to build their cardio threshold as much as possible. To keep up with them, you'll work up to running long distances several times a week. A treadmill cannot replicate the workout of the SEALs because it is a static environment. If possible, run in hilly areas that offer a varied incline challenge to increase the intensity of the workout. Work up to long runs of around 10 miles.

      The same principles of energy conservation are used in swimming. During training, work on distance swimming, or treading water with just your hands or feet. SEALs need to see where they are going and often employ the sidestroke. Plan to get your long swim up to a mile.

    Core

    • Core strength and agility help Navy SEALs maneuver over all kinds of terrain. They do a lot of core training and a lot of obstacle work. Core training includes sit-ups (both standard crunches and modified scissors with elevated legs) and holding modified plank poses. SEALs do them in repeated sets with 50 reps per set.

      SEALs perform some standard weight training but it's not their biggest priority. Obstacle training builds muscle in a more dynamic way, as they work to get over a series of walls, tunnels and rope crossings as quickly as possible. These different obstacles require them to pull their body weight up or use arms and legs to traverse a rope. When working out at home, improvise an obstacle course of your own and work on improving your time.