I'm headed out to Navy OCS in less than a month, so I've upped my workout routine. I completely cut out weight lifting and protein shakes, since they only made me bulk up too much and I need to stay under 170. I've combined several workout routines focusing on running, swimming, sit ups, push ups, and pull ups. I'm shooting for the "competitive" SEAL fitness standard (I'm not going for SEAL, but I want to be that fit), which is:
Sub-9:30 500-yard swim
100 pushups in 2 minutes
100 sit-ups in 2 minutes
25 pull-ups
Sub 9:30 1.5-mile run
My runs are based on these two workouts:
www.stewsmithptclub.com/6weekrunningplan.pdf http://www.chicagomarineo.../PT/ocsprepworkout.pdf My pull up sets are based on this workout:
http://www.chicagomarineo...hearmstrongworkout.pdf My push up sets are based on this program:
http://hundredpushups.com/ My sit-up sets are something I learned in swimming:30 sec rapid sit-ups10 sec hold with torso at a 45° angle with arms straight up inline with torso and hands clasped in the air above head (think of an italic
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20 sec sit-ups
20 sec hold
10 sec sit-ups
30 sec hold
2 min rest
You'll feel like someone punched you in the abs after this workout, but I've never seen quicker results. I do these on the decline bench, so it's a bit slower and a lot more difficult.
The week goes something like this:
Monday: Run, 5 max pull up sets, # sit-up sets, # pushup sets
Tuesday: Swim, pull-up pyramid
Wednesday: Run, training pull up sets (explained in pdf), # sit-up sets, # pushup sets.
Thursday: Swim, max training pull up sets.
Friday: Run, # sit-up sets, # pushup sets, hardest pull-up set.
Saturday: Run, swim, bike, or rest
Sunday: Rest
The number of pushups per set is based on the website above. For the sit-up sets, each Friday, I add an additional set. Hopefully some of you can incorporate some of these workouts into your routine and I'm always open to ideas and suggestions to improve my own.