Back in 2004 a friend of mine forwarded a link to me for a progressive two category workout routine that he had found on the Navy SEALs’ website, unfortunately it’s no longer available on their site… I checked.

It’s all about building endurance; however, getting muscular, stronger, and faster, are great by-products of following the programme as close as possible, to the best of your abilities. Bear in mind that it was designed for those in their late teens to early twenties (the age most likely to apply and be accepted for SEAL training), anyone wanting to raise their levels of endurance and fitness to the maximum would definitely benefit from its intensity and variety.Before attempting to do any of the following workouts, I strongly advice that you find out what your limitations (if any) might be and work around them. If you need to adjust the repetitions, the sets, or the schedule, then do so, and once you settle on a rhythm that works for you, then stick to it and come rain or shine do not make excuses.

If you can push yourself to the limit, then the rewards will be great!

Navy SEALs Workout – Written by

The following workouts are designed for two categories of people: Category I is for individuals who have not recently been on a routine PT programme. Category II is designed for athletes that have had a routine PT programme. Usually athletes that require a high level of cardiovascular activity are in Category II. That said, even if you’re an athlete but never indulged in dips of pull-ups for example, you might want to take it from the bottom and work your way to the top, letting your muscles adjust and adapt on the way.

I have edited some sections of the text so it is not heavily military-centric, the workouts themselves have been left as is for maximum benefit. The great thing about them, is that they can almost be done anywhere, which is particularly the point if you are travelling or on vacation… No excuses!

Category I Workouts

The goal of Category I is to work up to 16 miles per week of running. After you have achieved that goal, then and only then should you continue on to Category II goal of 30 miles per week. Let me remind you that Category I is a nine week build-up programme. Follow the workout as best as you can and you will be amazed at the progress you will make. If you’re more used to metric rather than imperial measurements, just use kilometres instead of miles, the distance completed will be much less (1 mile = 1.6km), but the concept is still the same.

Weeks 1-2 2 miles 8:30 M/W/F 6 miles
Week 3 no running, high-risk of stress fractures
Week 4 3 miles 8:30 M/W/F 9 miles
Weeks 5-6 2/3/4/2 miles 8:30 M/Tu/Th/F 11 miles
Weeks 7-8 4/4/5/3 miles 8:30 M/Tu/Th/F 16 miles
Week 9 4/4/5/3 miles 8:30 M/Tu/Th/F 16 miles
Pullups II

Pullups, by Kenneth Jansson, on Flickr.

Week 1 4X15 4X20 3X3 M/W/F
Week 2 5X20 5X20 3X3 M/W/F
Weeks 3-4 5X25 5X25 3X4 M/W/F
Weeks 5-6 6X25 6X25 2X8 M/W/F
Weeks 7-8 6X30 6X30 2X10 M/W/F
Week 9 6X30 6X30 3X10 M/W/F

For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.

mens Swim bw

Swim for fitness. By Amato Photography, on Flickr

Weeks 1-2 Swim continuously 15 minutes 4-5 days/week
Weeks 3-4 Swim continuously 20 minutes 4-5 days/week
Weeks 5-6 Swim continuously 25 minutes 4-5 days/week
Weeks 7-8 Swim continuously 30 minutes 4-5 days/week
Week 9 Swim continuously 35 minutes 4-5 days/week

If you have no access to a pool, ride a bicycle for twice as long as you would swim. Swim everyday available if you do have access to a pool. Four to five days a week and 200 meters in one session is your initial goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.


Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.




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