Here is a GREAT 9 week outline of a workout
Navy Seal Workout
It is in preparation to be a Navy Seal.
It requires a tremendous amount of discipline, but the results are phenomenal!!
Swimming is included down below, however there was a substitute for the swimming if NA, i just cant recall what it was.
Running
Weeks #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
Week #3: No running. High risk of stress fractures
Week #4: 3 miles/day, M/W/F (9 miles/wk)
Weeks #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
Weeks #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
Week #9: same as #7,8 (16 miles/ wk)
Push Ups, Pull Ups and Sit Ups (Mon/Wed/Fri)
Week #1:
4X15 Push Ups
4X20 Sit Ups
3X3 Pull Ups
Week #2:
5X20 Push Ups
5X20 Sit Ups
3X3 Pull Ups
Week #3,4:
5X25 Push Ups
5X25 Sit Ups
3X4 Pull Ups
Week #5,6:
6X25 Push Ups
6X25 Sit Ups
2X8 Pull Ups
Week #7,8:
6X30 Push Ups
6X30 Sit Ups
2X10 Pull Ups
Week #9:
6X30 Push Ups
6X30 Sit Ups
3X10 Pull Ups
Swimming 4-5 days a week
Weeks #1, 2: Swim continuously for 15 min.
Weeks #3, 4: Swim continuously for 20 min.
Weeks #5, 6: Swim continuously for 25 min.
Weeks #7, 8: Swim continuously for 30 min.
Week #9: Swim continuously for 35 min.
Be mentally strong, don't give up!
If you follow the program above exactly you will get great results and a new stronger you will emerge.
Be sure to take in enough nutrients and water.
I hope it doesn't scare you too much. Don't be intimidated by it. the running can be scary looking but work your way up to it!
Good Luck with it!!......
-Daryl