The navy seals are a group of fearless and highly dangerous secret members of the United States Military. Little is known about their true purpose, and it is highly unlikely that you have ever met one of these clandestine warriors face-to-face.
Given the high-security risks involved with disclosing their personal information, it is not uncommon for a Navy Seal’s identity to be kept hidden, even from their own family members.
While there is public information about the Seals on various government websites, there is still much mystery surrounding these aquatic special operations forces.
Sure there are a lot of secrets surrounding the Frogmen, but we do know one thing for sure, and that is how incredibly difficult it is to even be considered for training.
Before you are allowed to enter formal Navy Seal’s training, you must be in outstanding physical condition and pass a rigorous test of strength and endurance. The test is designed to weed out sissies and cowards, only the toughest and most determined men will be permitted to join the club.
In fact, only 6% of applicants will have the chance to receive the highly coveted title of Navy Seal. Just to give you an idea of how tough it is to get in, the dropout rate of those chosen for recruit training is a jaw-dropping 80%.
So what do you have to do to get in? No, you don’t get dropped off in the middle of the ocean with a bunch of man-eating sharks. (at least we don’t think that’s what happens, but it can’t be confirmed)
You don’t have to worry about Jaws – yet, but you do need to pass the Seal Physical Screening Test.
Now, unfortunately, I can’t tell you any of the Navy Seals top-level secrets, but in this article, you will find out all you need to know about how the Navy Seals Workout and how to prepare for joining…if you’re brave enough.
Navy Seals Physical Screening Test
Keep in mind, that passing this physical test does not mean you are definitely going to become a Navy Seal, it simply means that you may be allowed to enter training. Can you do 100 pushups in two-minutes? I certainly can’t and if you can’t either then I’m sorry to say, you probably won’t make the cut. The Military.com website says that in order to pass the physical exam, 42 pushups in 2 minutes is the absolute minimum, but 100 is optimal.
okay, I know what you’re thinking, 42 pushups in two minutes, that’s like 21 pushups a minute bro.. a piece of cake. Sorry to break it to you guys, you need to do 100 situps too. That’s right, 100 situps in 2 minutes flat. Don’t worry if situps aren’t the strongest part of your workout routine, if you can handle 50, you still might stand a small chance of passing.
You also need to be able to run 1.5 miles in less than 11 minutes, do a minimum of 6 pullups. Oh yeah, you also need to have your breaststroke perfected. Aim for a minimum of 500 yards in under 12 minutes and 30 seconds. Sidestroke is also okay if you’re not a breaststroke kind of guy.
Meeting the minimum standards will get you to the point where you can start training with a mentor until you are able to meet the optimal physical requirements in all areas. After that, your scores will be ranked among all the other top-scoring athletes for a chance to head on over to the Boot Camp.
Believe it or not, a lot of the Navy Seals workout training includes regular ol pushups, situps, and pull-ups. I know you were probably expecting something more insane, but these are recommended training exercises for those preparing to become a Navy Seal. The form is important here, you want to make sure you’re doing these basic exercises the correct way.
For pushups, this means not arching your back or putting your butt in the air, make sure your back is straight and level with your arms and shoulders. Lower your body until your elbows form a right angle with the floor and then push back up, bringing your legs and back up at the same time.
Arms should not be on your side, fold them across your chest, hands touching to shoulders or upper chest. Don’t use your arms to propel you forward. You can also place your fingers loosely around your neck and bring your knees up to your elbows alternating left elbow to right knee and right elbow to the left knee. You will really feel the burn when you do them like this.
You can choose to keep your hands close together or further apart. Just make sure that you aren’t using your feet to kick yourself up. If you are tempted to try and use your feet, you can fold them in the criss-cross position. What matters here is that you pull your chin all the way up to the bar and stop your legs from flailing like a fish out of water.
Courtesy of: Navy Special Warfare Physical Training Guide
Long Slow Distance and Continuous High Intensity
As a seal in training, you will need to practice high and low-intensity workouts around 4 times a week. This is to prepare you for being able to swim 5-6 miles without stopping. If you find yourself in a life-threatening situation, this may be your only means of saving your own life.
The high-intensity Navy Seal Workout starts off with moving for 15-20 minutes at 90% – 95 % of your fastest possible pace. The manual suggests starting out with one repetition and building your way up to 2 or 3 repetitions as you become more experienced.
The Long Slow Distance is a lower intensity workout which gives you a chance to rest in between sessions. These should be used to recover in between periods of the more demanding, faster pace workout.
Strengthening Your Core
Many of these exercises have exotic-sounding names like Bird Dog and Superman. Don’t let the name scare you, the core exercises are meant to get your abdomen and stomach muscles stronger for greater balance and stability.
Other core strengthners are the classic plank, bridge, and side plank. Just in case you were wondering, the Bird Dog is sort of like a pushup, but you stay stationary in a push-up position, extend one arm and the opposite leg.
Navy Seals Workouts Are No Big Secret
Sorry if you were expecting some highly secretive workouts that no one’s ever heard of. The truth is, the Navy Seals do standard workouts just like any other high-intensity athlete, the difference is, they do a lot of them in a short amount of time. Most of the exercises are geared towards building strength and endurance. They are also meant to strengthen your mental ability and make you tougher.
A big part of getting through to Seals training is being able to keep going even when things get tough and you want to give up. The training doesn’t necessarily focus on heavy lifting- and strength training but instead prepares you to run and swim long distances without stopping. If you want to learn more, you can check out the official training guide from the Navy Special Warfare division here.
There are also many inspiring books and movies about the Navy Seals that you can check out and buy on sale from Amazon.
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