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Thread: ami training for bud/s (navy seal)

  1. #1
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    ami training for bud/s (navy seal)

    Hello

    This is my first post. Though have been a long time follower of the forum.

    Ive decided to begin posting my ideas and thoughts on preparing for bud/s (pipeline to become navy seal).

    Im am 25 yrs old and am planning on re-entering the navy anywhere from 8-12months my goal being 8months. I say re entering because i have been to bud/s prior being medically droped for fractured left femur. I learned alot my first time through and am planning on being well-prepared and crushimg selection my 2nd.go around.

    My intensions are to layout the general requirements and pipeline then develop a plan of attack. I choose to post this here because of the expertise ive seen on this forum (lots of intelligent folks on here) as well as to hopfully aid future aspiring seal candidates in preparing for what is to come. Any input will be greatly appreciated.

    I understand hiring a competent coach would.be the way to go uet i do not presently means to afford one. Competent coaches in this area of expertise (preparing for bud/s) are.both hard to come by and when it is very expensive.

    Id also like to point out i have aquired useful information from studying of the subject and none of these training ideas are my own . Ive gotten gotten alot of these ideas from a manual "training.for.selection" by james smith.

    Back ground
    Ive been generally active since 2012 (last year in the navy my first time going through bud/s) but have not followed any structured training ip until.tje last 6-7weeks which brings me to present day.

    First up is attaining my seal contract and achieving exelerated scores on my pst (physical screen test). Exelerated scores has a high correlation with success at bud/s and also greatly helps ensuring a contract assuming.medical.checks.out.

    Pst (with target exelerated scores)
    500yd swim (combat side.stroke) 9min
    10min rest
    2min push ups 100
    2mim sit ups. 90
    Max.pull ups.20
    10 min rest
    1.5mile.run. 9min

    Tested 6-7 weeks ago on most of these

    500yd.swim-na (been swimming more.freestyle so far as to.work on reconditioning) previously did 8;30 yrs ago

    Push ups-40.(weak) Previously 90-100

    Sit ups-na prev. 80-90

    Pull ups.10 (weak)previous.17

    1.5mi run: tested 1mile.7min flat. (Weak)Prev- 9ish 1.5mile

    General . summation -everything needs.work, which is understandable after not following a structured routine for.a.number of.yrs. phyced to het my.scores back up and get at it.

    This is my.first very long post... and more to come. But for now sleeeeeeeppp.

  2. #2
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    Re: ami training for bud/s (navy seal)

    Last ~7weeks of training
    1. Swim (speed)+ upper/core
    2. Run (threshold) + lower/core
    3.swim (long swim)
    4. Rest
    5.run (speed) + upper/core
    6.swim (threshold)+ lower/core
    7.run (long run)
    8. Rest
    (Repeat)




    Resistance training has mostly been gymnastics movments at the moment. Rest has been kept between 30-60s. W/ mobility exercise during rest

    Upper/core
    Bent hollow body rock x 5 sets
    Flr x 5 sets
    Hinge rows x 5sets
    Push ups x 5 sets

    Lower/core
    Side to side squats x 5 sets
    Vup x 5 sets
    Hyper ext x 5sets

    This last week starting monday i trained with a local strength coach (trains people for free depending on ther fitness goals). He trains people out of my good friends garage gym. Tho he has trained people for various armed forces (bud/s is a completley diffrent animal than boot camp, i actually lost alot of fitness in boot camp my first time through) after training and talking to him this week. He does not know how to program runnning or swimming as well as various other things ill be needing, so weve come to the agreement that i will write up a program and he will critique what he can and move forward from there. Hes kind of old fashion (no pain no gain) kind of coach, alot of sets to failure which ive never really agreed with. But i did the full week of training wiyh him do here it is
    Note i was toooooo sore the whole week to do any running or swimming:

    Mon
    Bpress x 9 reps (3wide,3reg,3close) keep adding weight till all fail
    + 100x ohs jumps (pvc)+ 100 x standing bench with bar+100 split jumps+25x jt squats (25#) + 200 russian twists (10#)

    Tues(chest very sore from mon havnt benched for long time)
    100ea (wide,reg,close) push ups+ 50 clapping+35 full exp. Push ups+20star push ups+2min as many as possible

    Wed
    5 pull up+ 5min total half pull up hold+ 5 pull up+ 5min total dead hang+ 5 pull up+ 2min total top hold+5min as many as possible pull ups. (Woww)

    Thurs (abs)
    200x crunch 25#+ 100 flr dirty dogs+150 russian twist 15kg+2min ea (left plank,middle,right)+50 hll+ 150 superman

    Fri (everything very sore by now lol)
    Flutter kicks w/ ankle weights x 1000+ 100x db jabs 15#ers+100 farner carry quick steps(dunni the point of this) 25#ers+100yoga ball leg raises+100 back ext

    Sat+sun(today)= rest-no training on sat or sun at the gym...... thank god my whole body is sore as can be even hip flexors...

  3. #3
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    Re: ami training for bud/s (navy seal)

    General plan for the next 12 weeks starting 9/28 monday
    (5 wks load:1 wks unload) x 2
    Hi/lo scheme
    Load progressions: start with achievable volumes based on current fitness and build off that

    Running & swimming-
    Load +20% volume/wk
    Unload -20% volume/wk
    *after wk 6 droping to +10%volume/load wk for weekly run and swim volumes

    Calisthenics -
    Load +20% volume/wk
    unload -20% volume/wk



    M- high volume calisthenics + intervals + auxiliary work
    Tues-low volume calisthenics + easy run + swim (lsd)
    Wed- high volume calisthenics + track repeats + auxiliary work+ swim (threshold)
    Thurs- low volume calisthenics + easy run +swim (speed)
    Fri- high volume calisthenics + threshold run + auxiliary work
    Sat- low volume calisthenics + easy run and/or swim
    Sun-rest

    Auxiliary- neck/spinal stability/rotator cuff

    Running is based off jack daniels running formula (amazing book for those interested in middle-long distance running

    Swimming based off usa swimming paces 30min time trial (En1- aerobic. En2 threshold. En3 speed)

    Calisthenics - push ups, pull ups, lunge variations, glute variations , abs variations


    Goal here is to build up to a high volume of work load throughout the day to adapt to the high workload that takes place at bud/s as well as help my pst scores.

  4. #4
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    Re: ami training for bud/s (navy seal)

    I will be testing (pst) the wk after unload wk to adjust training accordingly to weaknesses

    I will soon be posting physical requirements that you are expected of in bud/s (timed o course t, 4mile timed beach runs, 2mile timed open ocean swim etc etc)as i will want to be surrpassing these times before entering

    Any thoughts are welcome

  5. #5
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    Re: ami training for bud/s (navy seal)

    Monday
    Session 1- totals- 140 push ups, 30 pull ups, 470 abs, lunges+sl glute bridges + aux work

    Session 2. Under water swim work+drown proof work

    Session 3. Track 1400m total @ I pace

  6. #6
    Administrator Angela Coon's Avatar
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    Re: ami training for bud/s (navy seal)

    I don't know much about the specifics for Navy Seal except that underwater test sounds off the map crazy. Yikes!
    I am an excellent swimmer but this is out of my league big time with regards to understanding what swimming needs to happen for you to ensure that.
    I had a tennis kid who was pretty good. He wanted to do navy seal. He was not a good swimmer. I don't know what he ended up doing but he told me what the test was. You will need specific advice for this.
    The more info posted the better so others can pipe in and help you.
    I'd get super serious fast about getting your regeneration plan in order for things you can do by yourself. This is a free and no brainer way to keep yourself healthy and ready for the training. It's often ignored because it's free and it's overlooked.
    It's pretty easy to do 500 sit-ups per day alternating with 1000 per day once you get into it. Vary the situps and do them through the day opposed to all at once.
    Explain jack dan running for us?
    swimming? Umm. one of the italian members here coached jr champ in swimming using the principles here regarding tempo and speed and might he might be able to pipe in. I don't know and am not familiar with USA swimming. I'd use intervals and do running in pool. You can score big volume , gain huge fitness and BONUS it's regenerative . = WIN WIN WIN
    You will need to crank up your nutrition as well to support both training and recovery but that's the easy part.

  7. #7
    Administrator Angela Coon's Avatar
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    Re: ami training for bud/s (navy seal)

    Quote Originally Posted by ami View Post
    Monday
    Session 1- totals- 140 push ups, 30 pull ups, 470 abs, lunges+sl glute bridges + aux work

    Session 2. Under water swim work+drown proof work

    Session 3. Track 1400m total @ I pace
    What is the track workout? What does I pace mean?

    tell us about the underwater swim? and drown proof work. Ugg.

  8. #8
    Administrator Angela Coon's Avatar
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    Re: ami training for bud/s (navy seal)

    Remember the general principle about how I was taught.
    I call it "divide and conquer".
    Hopefully you already know that doing sets of push ups mixed with sets of other exercises works faster and more effectively than doing one group of a muscle group before moving to another? I guess it depends on your perspective or how you have been trained in the past. spread the training that you are doing around the entire body.
    1. First make sure you have a good warm up. ( how long is your warm up and what are you doing to warm up)
    2. Then you do some drills for mobility. I'd have you doing some drills that we do for track but maybe you already have something you are doing?
    Then I would start to do sets of push ups mixed with abs and put the hardest stuff ( lunges and pull ups at the sweet spot of the workout) and then end with a sit up circuit because you can do sit ups almost all the time.
    Or, I might divide all push ups and all sit ups through the day and use smaller volumes of sit ups and push ups and drills to warm up to get the lunges and pull ups out of way.

  9. #9
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    Re: ami training for bud/s (navy seal)

    Ami, I appreciate you having the manual I wrote on Training for Selection. I suggest you pay close attention to the program I included in the manual as it illustrates all the detailed training that a particular client of mine performed in preparation for BUD/S with the exception of the psychological consultations I performed for him.

    While he ended up getting performance dropped during Pool Comp in 2nd phase (for failing the maximum number of attempts), I had a consult with him the night before he started Hell Week and he told me that he didn't have a single injury/ache/pain and felt like he was peaked for a competition. He ended up getting pneumonia during Hell Week, as many do, however, he kept his performance up and finished Hell Week and went on to 2nd phase.

    In the manual, you see the fantastic screen test performance he had prior to classing up and remember that the only screen test emphasis of his programming was the swim and run- even though every single test metric advanced as result of the substantial training load in all realms.

    After having a go at BUD/S already you are well aware of the volume of work you must be prepared for so be sure to address that, as you see in the manual, in sufficient time prior to the next time you class up.

  10. #10
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    Re: ami training for bud/s (navy seal)

    Hopefully this will explain most of what if my run training:
    I am using the book "Daniels running formula" for all my run training. He is a middle-long distance coach and his expertise is well known among the middle-ling distance running community. This is a summation of his running intensities and volumes:
    These are listed from highest to lowest intesities (cns wise)

    Repetition "R" pace- ~100% of mile pace- w/r 1:2-3 - 2min max- no more than 5% of weekly mileage in a single training session - speed and economy

    Interval "I" pace- vo2 max work- ~95% of mile pace- w/r 1:1- 5min max- no more than 8% of weekly mileage in a single session

    Threshold "T" pace-improves ability to clear blood lactate- ~85% of mile pace- w/r 5:1- no more than 10% of weekly mileage in a single session

    Marathon pace "M" pace- ~80% of mile pace-no more than 20% of weekly mileage in one session

    Easy run "E" pace- makes up the remainder of weekly mileage used for recovery and building aerobic capacity and economy- 75% and under of mile pace. Long runs are done at this pace though limited to 25% of weekky mileage in a session

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