OBJECTIVE

I have designed this page to serve as my training log in order to free myself from the restrictions of the software I have so far been using. Though in the past I have designed plans to prepare for certain triathlons, half and full-Ironman races, ultramarathons and other events, my current training plan is designed around one goal: BUD/S. If anything you see here appears at all random to you, rest assured there is a very specific method to my madness. This plan is a collaboration between myself and my primary training partner, Brian S., and is a culmination of years of experience developing and executing advanced-level training plans designed to produce world-class fitness and performance.

There is no undertaking in the world as comprehensive or demanding as BUD/S. Put simply, you have to be able to do it all, and at an extremely high level of proficiency. BUD/S is not a boot camp; it is a 6 months long endurance test designed to find indestructible men who can do the impossible, and weed out the rest. Only the toughest and fittest applicants the country has to offer even make it in to BUD/S, and once there, 90% routinely fail to survive past the first of three phases. The SEAL Teams have the highest fitness standards of any military unit in the world, and we have developed this plan to prepare ourselves to meet those standards, guided by the uncompromising principles held by those passionate about preparing for war. From here until I ship out to the Navy, there will be no more deliberately easy workouts. I intend to push the envelope in my best effort to become as prepared as possible for the rigors of BUD/S. And seeing as BUD/S is the sole focus of this webpage, I have included some related videos for my motivation and your edification.

Monday, January 17, 2011

MONDAY 1/17

PT: Numbers Game

Pull-ups:
Max set of regular pull-ups, 1:00 rest
30 seconds rest between each set, no rest between rotations:
2, 4, 6, 8 reps of chin-ups
2, 4, 6, 8 reps of wide grip pull-ups
2, 4, 6, 8 reps of pistol grip pull-ups
2, 4, 6, 8 reps of close grip pull-ups
2, 4, 6, 8 reps of regular pull-ups
3 sets of 5 weighted pull-ups: 50 lbs/30lbs/30lbs.

Push-ups:
5 sets of max pushups in 2:00 w/2:00 rest between sets. For first 3 sets, straight-back leaning rest only. On fourth set piked leaning rest was allowed, and on fifth set knees could touch the ground. 1st set was 96!
10 tricep pushups slow, 1:00 rest
10 wide slow, 1:00 rest
10 military slow, 1:00 rest
10 perfect-push-up slow, 1:00 rest
10 dive-bombers

Abs:
5 sets of 50 sit-ups with 2:00 rest between sets, 2:00 rest
50 4-count flutter kicks

For good measure:
50 neck rotations right, 1:00 rest
50 neck rotations left, 3:00 rest
50 neck raises

RUN: Long Distance

16 miles.

Notes: Skipped this one to let injured Achilles Tendons heal up.

LIFT: Upper Body

Bench Press: 205lbs, 3 sets of 6 reps.
Superset: Military Press (50lb dumb-bells) / Lateral Row (190lbs), 3 sets of 6 reps.
Superset: Anchored lower-back raises holding 45lb plate / Tricep push-ups, 3 sets of 10 reps.
Superset: Bicep Curls (45lb dumb-bells) / Overhead tricep extension (60lbs), 3 sets of 6 reps.
Superset: Lat pull-down (130lbs) / Shoulder slam (20/15/15lb dumb-bells), 3 sets of 8/6 reps.
Upright Rows: 70lbs + barbell, 3 sets of 6 reps.
Posted by Steve C. at 9:16 PM

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)