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.

Tuesday, February 1, 2011

TUESDAY 2/1

SWIM: Freestyle Benchmark Testing

500m timed: 7:06 (1:25/100m pace) [NEW PR!]
100m CSS

Form Drills:
50m freestyle
50m catch-up drill
50m one-arm drill
50m fist-swim drill
50m freestyle
25m streamline kicking drill
25m freestyle
25m streamline kicking drill
25m freestyle

100m sprint: 1:09 [NEW PR!]
50m sprint: 31sec [Match PR]

Notes: Quick swim to refresh my freestyle form and do some benchmark tests to see where I'm at technique- and speed-wise. Could've gone fast on the 100m sprint, felt like I fell apart the second 50m and shouldn't have switched to unilateral breathing for the last 25m. For the first freestyle-focused swim of the year, pretty pleased with breaking two personal records and feeling strong in the water with fluid form. A good start.

LIFT: Lower Body

Squat: 185lbs, 3 sets of 6 reps
Barbell Calf-Raises: 275lbs, 3 sets of 6 reps
Cable Hip Abductor: 10lbs, 3 sets: 6, 8, 10 reps
Cable Hip Adductor: 10lbs, 3 sets: 6, 8, 10 reps

Notes: Legs still a little sore from the long run yesterday, so skipped the weighted lunges. 185lbs was definitely today's limit for squatting, but would like to try 200 next time.

PT: Pyramid Circuit

Done as a circuit (pull, push, abs, repeat) with minimal rest:

Pull-ups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push-ups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Abs: 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27, 24, 21, 18, 15, 12, 9, 6, 3

Notes: Push-ups were negatives (body lowered down on a 3-second count, explosive push back up). Abs were an even mixture of sit-ups, cross-legged crunches and 4-count flutter-kicks.
Posted by Steve C. at 10:45 AM

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