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Navy SEAL Workout

     The SEAL Workout is described as a bodyweight workout performed on a concrete "grinder" (parking lot). The grinder is surrounded by pull up bars and nearby are dip bars. After the workout the SEALs go for a long run on the beach or swim in the ocean. This type of training has created one of the most elite fighting forces in the world.

Typical Navy SEAL Grinder PT workouts are bodyweight workouts with calisthenics, stretching and yoga poses and last at least an hour. Then the athletes walk over to do pull ups and a few sets of dips. Then they jog to the beach (up and over the dunes) and then a 30 minute to one hour run or swim. SEALs train for long endurance but still must be able to remain strong and move their equipment and bodies long distance for speed.

Check out part of the text from a recent Navy SEAL interview

"How a Real Navy SEAL works out Daily"

BM: We did a ton of bodyweight exercises but supplemented with weights when possible. During a typical week on base I would ride my bike to the SEAL Team -4 compound. We would have a SEAL grinder PT bodyweight workout for 45 minutes and then go for a 3 mile run. At lunch I would lift weights or we had a tall rope that I would climb.

I would ride my bike home in the afternoon and add extra miles. Other mornings in the week had more grinder PT, an ocean swim, obstacle course and longer run (10 miles) on Friday. We realy mixed it up with variety and worked hard on being able to move our bodies quickly over short and long distances.

When out to sea, I did grinder PT bodyweight workouts on the back fan tail of the ship and ran stairs and around the helicopter launch pad. The pullup bar was the ships railing on the deck above. I made do with what I had in tight spaces. We had a bench press but it was tough to lift heavy weights with a moving ship rolling and rocking in the ocean. I would still give it a go and got in some killer workouts.

We have daily SEAL grinder PT bodyweight workouts posted up daily on our website, SEAL Grinder PT. These are workouts like I did on the ship so you can do them anywhere. So if you want to train like a Navy SEAL this will give you something to try out and help your Special Forces Workout.

The biggest key to the SEAL workout is to have endurance and durability. There are a lot of athletes out there that are strong -- or can do a 10 minute CrossFit workout. But imagine carrying a rucksack and gear for miles, rappelling down a cliff, swimming 3 miles and then assaulting the enemy during a rainstorm? You have to be built for the long haul. So typical, SEALs workouts are longer and loaded to the gills with endurance.

Work on building your legs and hip flexors. Biking, running and swimming long distance are great activities. Doing box jumps and plyometric work are also great exercises. Stay away from any machine or heavy weights as this is not good at all.

When you go to BUD/S (or any Special Forces) training -- you will never touch a barbell. If you need a weight use a sand bag or ruck (military backpack) loaded with sand or gear. Flip tires, pull a sled, push a prowler if you must -- but go easy on the barbell. Again -- don't touch a machine (Nautilus, etc.) as you are wasting your time. That all comes from a guy who spent 11 months in BUD/S. Machines are a waste of your time.

SEAL Workout #1


1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

wear 20 lb vest if you have it.

If training for Kokoro wear 20 lb ruck.

SEAL Workout #2

Run 2 miles

swim 1 mile

Run 2 miles

note time and enter in log book.

Navy SEAL Equipment List -- Gear that you may need.

I get asked all the time about what gear is needed to begin training like a Navy SEAL. To tell you the truth -- you don't need much gear as SEALs make do with what they have. Imagine training on a ship in the middle of the Pacific Ocean. YOu will not have access to great gear so sometimes you have to make your own and improvise. I like to use an exercise workout mat for doing ab and core workouts. Even if your on a ship -- you can find a place to run -- so a good pair of CrossFit style workout/running shoes is nice to have. If your training for BUD/S or Special Forces then we highly recommend you get a good pair of boots like theBates 922 boots (worn at BUD/S). Slowly break in your boots and use them for ruck marches and flutter kicks. If your going to try the workout "Murph" you should work your way up to a weight vest. Go ahead and get a good weight vest. You may spend a few extra dollars but cheap weight vest tear apart easily under a load -- so you get what you pay for.

If I had BUD/S training to do all over again I would invest in a pair of gym rings. The gym rings are versatile and you can do pull ups, ring dips and ring pushups with them. They are portable and you can take them with you in your ruck to the playground or beach for a workout. Another piece of gear I like are using kettle bells as they are portable and really help you build up your core. Any good garage gym should have a set of pull up bars and you can also do toe to bars, and set up your gym rings to hang from them. A note -- The BUD/S Pull up bars are 2 inch thick --- You need to see Grip4orce

SEAL Workout #3 Bradley workout 10 rounds for time 100 meter sprint 10 pullups 100 meter sprint 10 burpees rest 30 seconds - repeat post time to comments

Copyright (c) 2013 Brad McLeod

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About the Author: Brad McLeod runs and knows first hand about mental toughness after being kicked out of Navy SEAL training for failing a math test. He came back a year later and graduated and served as an operator on the Navy SEAL Teams. Today he is one of the most sought after mental conditioning coaches in the world.

Posted on 2013-11-28, By: *

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Note: The content of this article solely conveys the opinion of its author.

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