The U.S. Navy SEAL Workout
The Warrior's Way

by Rudy Rogers
September 25, 2003

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Navy SEALs are named after the environment in which they operate, the Sea, Air, and Land, and are the foundation of Naval Special Warfare combat forces. They are organized, trained and equipped to conduct a variety of Special Operations missions in all operational environments. Today’s SEALs trace their history from the elite frogmen of World War II. Training is extremely demanding, both mentally and physically, and produces the world’s best maritime warriors.

SEALs are qualified in diving, parachuting, and are experts at combat swimming, navigation, demolitions, weapons, and many other skills. In addition to the maritime environment, SEALs also train in the desert, the jungle, in cold weather, and in urban surroundings.

If being a SEAL is your goal you should be able to achieve the highest fitness level possible to prepare you for the rigors of BUD/S (Basic Underwater Demolition/SEAL)training. Your training should prepare you to pass the Physical Screening Test with ease. Below is a 9 week training regimen designed to whip you into shape, with strength and stamina as the goal.

However, if you aren't trying to be a SEAL, I think this training regimen is a great basis for gaining peak physical condition no matter what you pursue.

CAUTION: Seek the advice of a competent physician before begining any workout routine.

Navy SEAL Workout:

Week 1

  • Running: 2 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups: 4 sets of 15 Pushups, Mon/Wed/Fri
  • Situps: 4 sets of 20 Situps, Mon/Wed/Fri
  • Pullups: 3 sets of 3 Pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2

  • Running: 2 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups: 5 sets of 20 Pushups, Mon/Wed/Fri
  • Situps: 5 sets of 20 Situps, Mon/Wed/Fri
  • Pullups: 3 sets of 3 Pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 15 min. 4-5 days/week

Week 3

  • Running: No Running
  • Pushups: 5 sets of 25 Pushups, Mon/Wed/Fri
  • Situps: 5 sets of 25 Situps, Mon/Wed/Fri
  • Pullups: 3 sets of 4 Pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4

  • Running: 3 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups: 5 sets of 25 Pushups, Mon/Wed/Fri
  • Situps: 5 sets of 25 Situps, Mon/Wed/Fri
  • Pullups: 3 sets of 4 Pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 20 min. 4-5 days/week

Weeks 5-6

  • Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
  • Pushups: 6 sets of 25 Pushups, Mon/Wed/Fri
  • Situps: 6 sets of 25 Situps, Mon/Wed/Fri
  • Pullups: 2 sets of 8 Pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 25 min. 4-5 days/week

Weeks 7-8

  • Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
  • Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
  • Situps: 6 sets of 30 Situps, Mon/Wed/Fri
  • Pullups: 2 sets of 10 Pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 30 min. 4-5 days/week

Week 9

  • Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
  • Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
  • Situps: 6 sets of 30 Situps, Mon/Wed/Fri
  • Pullups: 3 sets of 10 Pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 35 min. 4-5 days/week

Second 9 weeks:

Week 1 & 2

  • Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
  • Pushups: 6 sets of 30 Pushups, Mon/Wed/Fri
  • Situps: 6 sets of 35 Situps, Mon/Wed/Fri
  • Pullups: 3 sets of 10 Pullups, Mon/Wed/Fri
  • Dips: 3 sets of 20 Dips, Mon/Wed/Fri
  • Swimming: Swim continuously for 35 min. 4-5 days/week

Weeks 3-4

  • Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
  • Pushups: 10 sets of 20 Pushups, Mon/Wed/Fri
  • Situps: 10 sets of 25 Situps, Mon/Wed/Fri
  • Pullups: 4 sets of 10 Pullups, Mon/Wed/Fri
  • Dips: 10 sets of 15 Dips, Mon/Wed/Fri
  • Swimming: Swim continuously for 45 min. 4-5 days/week

Week 5

  • Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
  • Pushups: 15 sets of 20 Pushups, Mon/Wed/Fri
  • Situps: 15 sets of 25 Situps, Mon/Wed/Fri
  • Pullups: 4 sets of 12 Pullups, Mon/Wed/Fri
  • Dips: 15 sets of 15 Dips, Mon/Wed/Fri
  • Swimming: Swim continuously for 60 min. 4-5 days/week

Week 6 and beyond

  • Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
  • Pushups: 20 sets of 20 Pushups, Mon/Wed/Fri
  • Situps: 20 sets of 25 Situps, Mon/Wed/Fri
  • Pullups: 5 sets of 12 Pullups, Mon/Wed/Fri
  • Dips: 20 sets of 15 Dips, Mon/Wed/Fri
  • Swimming: Swim continuously for 75 min. 4-5 days/week
Referneces Cited:
  • US Navy SEALs Official Site (https://www.seal.navy.mil/).

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Rudy Rogers has studied the martial arts for over 20yrs. Rudy has studied with the Minnesota Kali Group under Sifu Rick Faye over 15yrs. He received apprentice-level instructorship under Guro Dan Inosanto, as well as instructor level 1 under Sifu Faye, and the beginning level diploma in Muay Thai under Ajarn Chai Sirisute.

Rudy has fought many times in the ring as a Thai fighter and professional boxer in Japan, Canada, and the United States and has trained many aspiring fighters to victory. He has worked as a doorman for many of Minneapolis' finest bars and nightclubs for over 10yrs.

Rudy's favorite martial art is all of them. But if he had to pick one it would be Kali and the Filipino Martial Arts.
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