Navy SEALs are members of special operations force in the U.S. Navy. A SEAL -- acronym for Sea, Air and Land -- must train to take part in a vast array of combat-related missions. Not surprisingly, SEALs must be in peak physical condition, which they achieve through an intense, comprehensive workout regimen that focuses on strength development as well as cardiovascular exertion. Many of the principles of a SEAL workout can carry over into other bodybuilding programs.
Expert Insight
The "Navy SEAL Physical Fitness Guide" recommends a total-body weight training workout two to three times a week, focusing on both strength development and muscular endurance. The guide's list of suggested exercises includes squats or leg press, curl-grip pulldowns (back), leg curls, bench press, standing calf raises, behind-the-neck-press or upright rows (shoulders), triceps pressdown and barbell curls. SEALS typically do full-body workouts instead of splits because of time constraints, but you can go with splits if you hit each body part twice a week.
Considerations
The Navy SEAL workout uses the principle of periodization, a way to keep your body from acclimating too much to exercise and stop growing as a result. For a SEAL, the two goals in weight training are to develop strength and increase muscular endurance. In a long-term SEAL program, you might spend two months in a strength-training phase and then two months focusing on muscular endurance before switching back to strength training. The difference may be profound in your workouts. For strength training, according to the "Navy SEAL Physical Fitness Guide," five sets of six to 12 repetitions is the recommended workload. For muscle endurance, two sets of 20 repetitions is preferable.
Benefits
The purpose of a Navy SEAL workout is to develop the stamina and strength a SEAL needs to manage a range of taxing combat situations such as patrolling, high-speed boating, combat swimming and urban warfare. The weight-training portion of the SEAL workout program has the potential to help you dramatically tone up, slim down and increase your power. Athletes may also benefit from SEAL bodybuilding principles, especially athletes in contact sports -- such as football, wrestling and rugby -- that rely on a combination of power, endurance and agility.
Misconceptions
The purpose of a Navy SEAL workout is not to develop the kind of muscle mass and sculpted physique that wins bodybuilding contests. A civilian who wants to incorporate some of the principles of this workout should be striving for gains in functional strength and endurance. You certainly will make cosmetic improvements as well, but if that is your primary concern, other workout plans would serve you better. Additionally, if you want the full SEAL workout experience, intense cardiovascular exercise that includes running, swimming and calisthenics is an essential component.
Warning
Several problems, including acute injuries and general wear-and-tear, can arise from the type of workout recommended for a Navy SEAL. Especially if doing the full SEAL workout with the suggested cardio programs, you may be at risk for "overtraining" syndrome. Symptoms include decreased performance and muscle strength, chronic fatigue and mood changes. With the weight-training portion of the SEAL workout, as with other bodybuilding programs, avoid strains, pulls and other muscle damage by warming up properly and using proper technique for all lifts. Use a lighter weight than you may need until you are familiar with each exercise.
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