How to Train Like Navy SEALs

The Navy SEALs have to be in the best possible shape in order to undertake their missions. To achieve and maintain their physical condition, the SEALs undergo rigorous physical training that uses body weight training, running and swimming to continually push the body to new limits.

Instructions

Difficulty: Challenging

1. Set goals. The Navy publishes a physical training guide for those interested in joining the SEALs. You can use the guide as a benchmark for the times of your cardiovascular training and strength training. Either way, before you begin you should lay out a program of running, swimming, pullups, pushups and situps that increases in intensity and length on a weekly basis.
2. Starting running. SEAL training involves a lot of running, all of it timed. To starting training like a SEAL start running on different kinds of surfaces. Time yourself on a two mile run, shooting for an 8- or 9-minute pace. Also, consider wearing pants and boots to do the runs, since this is how the SEALs train.
3. Swim a lot. Since the SEALs are an amphibious unit, they do a lot of swimming as part of their training. To get into the SEALs selection program you need to be able to swim 500 yards in less than 12 minutes. So, start doing laps in a pool. Vary your stroke from a breast stroke to freestlye. Once you begin to improve increase your distance and lower your times.
4. Get into the bodyweight. Pushups, pullups and situps are the staples of SEAL training. Do these exercises in super-sets by doing one after the other. Take short breaks and then repeat your circuit. As with running and swimming, you should set weekly benchmarks for yourself to achieve.
5. Complicate the workout and add weight. The SEALs don't train in comfortable conditions. They often train on the beach, halfway in the water where saltwater and sand make everything more difficult. Outside of their intensive selection programs, the SEALs continue in the weight room with a sophisticated routine. So, once you've mastered the basics develop a solid lifting routine to train like the Navy SEALs.