Becoming a Navy Seal requires will power and physical strength. Strength-training will be an integral part of your workout regimen that will aid you in performing the best you possibly can. Including weightlifting, calisthenics and core training will help develop a stronger, leaner body.
Requirements
Before you can become a Navy Seal, you are put through several mental and physical tests. The first of many, the Physical Screening Test, determines your fitness level. According to the official Navy Seal website, you must execute a 500 yard swim, do push-ups for two minutes, sit-ups for two minutes, pull-ups and a 1-1/2 mile run. After initial training, you must then pass a test that determines whether you can move on. The test is made up of a 1,000 m swim, using fins, in less than 20 minutes, 70 push-ups in two minutes, 10 pull-ups with no time limit, 60 sit-ups in two minutes and a 4 mile run in 31 minutes or less. These times are all minimums and candidates are strongly encouraged to push themselves to their limits, aiming to be the best contender of those performing.
Training Amount
The Naval Special Warfare provides a physical training guide designed to increase the fitness level of the participants and improve their score in the physical screening test. In the guide, it recommends four to six strength-training sessions per week. Two to three sessions should be dedicated to both upper body and lower body. Four to five calisthenic routines as well as core exercise routines should also be performed weekly.
Calisthenics
Because pull-ups, push-ups and sit-ups are always part of your physical tests, focus on them during your workouts. For a minimum, the guide suggests five to six sets of 10 to 15 reps of both push-ups and sit-ups and a maximum of three to four sets of 40 to 50 reps. For pull-ups, you should train a minimum of five to six sets of two to three reps and maximum of three to four sets of 10 to 12 reps.
Weight Lifting
Use a split routine, alternating days of upper body and lower body. Perform only one set of eight to 12 repetitions, using a weight heavy enough where eight to 12 reps is challenging. Perform eight to 12 exercises per session. For upper body, include lat pull-downs, shoulder presses, bicep curls, bench presses, seated rows, lateral raises and tricep dips. For lower body, perform squats, lunges, leg curls, back extensions, deadlifts and calf raises.
Core Training
While push-ups and sit-ups target your core, you should include additional training to improve body balance, alignment and stability. Add exercises such as the plank, bridges and bird-dog. For plank, hold a face-down position on your forearms and toes, supporting the rest of your body for 30 to 60 seconds, two to three times. For bridges, lie on your back, knees bent, and lift your hips off the ground. Alternate lifting one leg at a time while your hips are up. Perform 20 to 30 reps, two to three sets. For bird-dog, come onto your hands and knees, raise your right arm and left leg for three to four seconds, lower and repeat with the opposite arm and leg. Alternate 20 to 30 times for two to three sets.
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