Ultimate Workout: Navy SEAL Workout Routine

I can’t think of the phrase “ultimate workout” without immediately thinking about the way Navy SEALs train. They are hard core and even trying to attempt their workout requires that you are already in good shape. Needless to say, their workout is advanced and not something a beginner should attempt without the proper guidance and clearance from their doctor.

What a Typical Navy SEAL Workout Consists of:

  • Running (a lot of it!)
  • Push-ups, Pull-ups, Sit-ups, Dips (plenty of repetitions)
  • Swimming
  • Stretching

Looking at the list above, you may think, that doesn’t seem so bad. Just take a look at the following schedule posted on the NavySeals.com web site. You can see from the routines why they are in such excellent physical condition. Most of the exercises require only the use of their own body weight as resistance which is great for strength conditioning. You can take a glimpse of the video below to see just how intense their workouts are.

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Author: Eartha Haines

My name is Eartha and I created this blog as a motivational resource for myself to keep up with exercise and eating right. I enjoy reading, learning, and writing about all things fitness related. I hope that as well as motivating myself, others may find motivation to try fitness as well. Learn more.

61 thoughts on “Ultimate Workout: Navy SEAL Workout Routine”





  3. les you must remember that they do that everday for 6 months then they do it for real in iraq, they dont go home for a nice bath and to chill out

  4. Y’all gotta know, that video is not a “workout”. It’s what we called getting our shit pushed in. That style of exercise is not intended to get the students in shape. It’s designed to tear you down, and make you want to quit. This type of exercise in thrown at you everyday to tear you down, it is extremely bad for you without proper rest and recovery. The real workouts done at bud/s a few weeks into the program are actual structured routines with reps and sets and even rest. They are tough, but they are organized, healthy, and productive.

  5. LES,

    Dont be cocky. I am a competetive swimmer. I swim around 16,000 meters a day, 2 hrs in the morning, and 2 hrs in the afternoon, on top of dryland training which consists of running around 3 miles every other day and weight/med ball training on the days in between.

    Just because you are an “Iron Man” competitor does not make you any better than any other athletes. The tone you use when downgrading the training of the people who defend you and the rest of the country show me and anyone else reading that you are not an athlete anyone has ever heard of or ever will.

    Also, The workouts shown in the videos are nothing compared to what really happens at SEAL BUDs/PJ indoc and other special ops exercises. I have friends who have completed all three, I would know.

    and if you want to name an endurance challenge, i can swim a 1500 meter (mile) butterfly in under 22 minutes.

  6. Les:
    I am 57 years old and I challenge you to do my full body workout one time! It is all about fitness and mental toughness. You may beat me, but I promise, I will make you bleed. I live in Kona, Hawaii.

  7. JERRY



  8. Les; You are a gentleman after my own heart! The spelling lesson is: In your response, it is “too” not “to.” Enough about the irrelevant stuff. I have been training people for about 35 years. I currently run a “boot camp” in Kona for about 20 people. Also, I do x-bike twice per week for one hour with 4 min of hi RPMs (113 rpms) followed by a “big gear” (double the previous tension level) for 1 minute. Do that for 60 minutes. This puts me at 90-95% max heart rate range within the 1st 15 min. I lift every day but vary it by doing hi reps (15-18 reps for 48 sets per muscle group) with a one minute rest. The next week I do heavier weights for 8-10 reps for 32 sets (failing at around 11-12 reps) with a 2 minute rest. The next week, I do crossfit programs (go to their website for ideas). Twice a week I do speed work (during boot camp). I do 50 yard sprints with a partner holding resistance against me with resistance tubes (we swap off after each dash). Take no rest on the sprints and do 10 of them. I also do 500 ab reps (50 reps each for 10 different ab exercises/no rest) twice a week. My attitude is, “You may beat me on the weights but I will beat you on the cardio and vice versa. I am all about total fitness (strength, power, stamina, cardio) and I train accordingly. I would be happy to communicate with you and assist any way I can. I am currently training my daughter for a triathlon and I used to do conditioning training for my son when he fought MMA. Ultra endurance training is OK but it can be hard on your body (joints) in the long run. PS, as a veteran of 22 years in special operations, I thank you for your thoughtful request. I’m a firm believer in quality. Let me know if I can help you. You obviously already have the work ethic.

  9. To the guy who says SEAL training isn’t hard, LES. Until you go to Coronado for BUD/S, you have no room to talk about it.
    Your little weak sauce workout, which runs 5 miles and bikes 15 miles broken down in a workout isn’t even comparable to one day at BUD/S. Try running 4 miles in boots and pants wet and sandy in 28 minutes. Oh yea, that is after you have been up 10 hours doing PT, swimming, and miscellaneous beat downs throughout the day..two words..SUCK IT!

  10. Les,

    No disrespect intended but put up or shut up. Do you honestly believe that the US Navy would ever allow the seals real workouts to be put into a book? Maybe you could be a seal who knows, but until you are a seal don’t you dare put yourself in the same league as the seals.

  11. I would like someone who has a good beginner workout regimin for this type of training to e-mail me one. I am in pretty good shape now but after reading these blogs and watching these videos on other websites, i need something to get me beyond my expectations. Please and thanks

  12. All you need is core training, and some interval aerobic training. The rest is all macho BS. All that extra training is a waste of time, get a life.

  13. @ Tony La bangg

    Extra training is required when you are going to be doing extraordinary assignments that, upon completion decide if your platoon lives or dies that day.Maybe for your own little closed off world that enough training.But those who strive to be better can and will achieve that status through hard work and effort.You can run 3 days a week.I can run 5.

  14. @old man jerry

    hey can you give me any workouts. I go to the Naval Academy and am trying to do SEALs and it’s very hard and competitive to get in. I need workouts that aren’t super long but effective. Thanks a lot.

  15. Joshua:
    I have trained with Israeli commandos and Mossad. I have trained with many special forces throughout the world because of my military career. I am now closer to 57 than to 58 and just today took a 27 year old athlete on my workout (former high school standout wrestler) and he didn’t make it through 1/2 of the workout. I also won the 1986 All Army Hawaii Fitness Competition. I am currently training several others and have been asked to do the fitness training for a specific SWAT team in Hawaii. I can help you.
    SEAL training (just like Army Special Forces (Green Beret), Ranger or Marine Force Recon) is all about mental toughness. You MUST be fit but you have to train yourself to NOT QUIT. High School football coaches will tell you that “quitting becomes a habit.” I tell you that “NOT QUITTING” becomes a habit. You have to train for your mind and your heart. No fitness program in the world will get you ready for these courses. They are testing your mental toughness. This is what you have to develop. You have to be incredibly fit but the key to finishing is MENTAL TOUGHNESS.
    You need to be on a program that is all-round fitness: cardio, strength, stamina, and endurance. Currently, the best programs available are those offered by Crossfit. Please see their website. You will have to throw in some long endurance efforts as well. I recommend you start with a rucksack on your back with 25 pounds in it and walk as fast as you can for as long as you can. Increase the weight, duration and time continually (while maintaining the same pace. You NEED to be doing 11 minutes per mile pace).
    A program that I participated in (in my much younger days) was to run a mile as fast as you can with a 10 minute break between each mile but increase the rest period by 5 minutes after each mile until you max out your rest period at 45 minutes. Do this for 24 hours!
    In Delta Force, their primary method of testing your resolve to not quit is through LONG cross-country land navigation courses with 40-70 pound rucksacks.
    Mix up your training: throw in long runs, bike rides, run bleachers, run 440 yard wind sprints with very short rest periods (i.e. 1 – 3 minutes progressively). Run 100 yard sprints carrying weights. Do 100 yard sprints with push ups and/or squats at the end of each. Train very much as a very serious MMA fighter or a high-level college wrestler trains. Then take that to a “Mental Toughness Test” of several hours (6 hours; 12 hours; 24 hours). This is what gives you the mental toughness to not quit.
    Read Eric Haney’s book “Inside Delta Force.” Do multi-joint exercises and progressively reduce your rest periods. I hope this helps you. Thank you for your dedication to our country. If I can help you in any way, I will be happy to.

  16. Uhm..I’m not very fit.
    I really want to get fit but every workout I try I eventually give up.
    I’m tired of doing that…does anyone have a workout I can start and increase at intervals?

  17. Charlie:
    I teach all the people I train that they will NEVER stick with a workout if the only reason they do it is because they KNOW they should. That just does not work. Ideally, the best thing is to play a sport with friends that pushes you into a deep sweat and gasping for breath occasionally. Most of us don’t have that opportunity. So here is what i recommend to my clients: (1) Set up a program that gives you great variety so you do not get bored with it. (2)Keep records! This is critical. (3) set long-term and sort-term goals and quantify your gains (or lack there of) on a regular basis (about every 90 days). These are easy to say but hard to commit to. Here are my hints to make this much more “doable!” If possible, train with a partner who is comparable to you in size, strength availability and most importantly, motivation! A good training partner is worth his or her weight in gold and a bad partner will ruin you!!! Train across a broad spectrum of areas. Do resistance training (weights). But you need to train for strength, size (if that matters to you), stamina and aerobic and anaerobic capacity. Mix up everything! Lift for high reps then next time lift heavy weights. Sometimes rest 1 or 2 or 3 minutes between sets and sometimes do not rest at all! Incorporate interval training into your cardio training AND your resistance training. One week I will lift with opposing muscles (e.g. chest and back) and do a set of chest (bench press, push ups etc) followed immediately (no rest!) with a back exercise. I will use 2 or 3 exercises for my chest and 2 or 3 for my back. I just go back and forth between the muscle groups until I have completed 5 evolutions (for example: 10n reps each of push ups-mid pull back-bench press-lat pull downs-dumbbell bench press- bent-over rows equals one evolution). Take a one minute rest between evolutions then start the next evolution. This is a timed event so rest as little as possible between exercises. Record how long it takes you to do 3 or 4 or 5 evolutions and then constantly try to improve your time. This workout should take between 20-30 minutes. If it takes you 30 minutes to do 3 evolutions…that is great. Just keep pushing yourself until you can do 3 faster or get more than three evolutions in the time alloted.
    I do one week with heavier weights ( 4-6 reps; 18 to 24 sets per muscle group). The next week I will do the program described above.
    You can also do the interval training concept for your cardio. I lift 4 days per week (using interval one week and heavy the next) and I will do an extreme cardio one or two times a week. For me, extreme cardio consists of running bleachers at the local high school football stadium interspaced with with 220 yard or 440 yard sprints. I do 5 trips (up and back on the bleachers) followed immediately by a 220 or 440. That equals one evolution. I do 4 or 5 evolutions on this (by the way, you need to know that running bleachers and sprints together is where DREAMS GO TO DIE!) The next week I will get on the exercise bike and do intervals of 2 minutes of spinning at appx 110 rpms followed by one minute of standing up and pushing the big gear (on my gym’s bike that means level 9 on the speed portion and level 18 on the standing portion.) I continue this pattern. The goal is to do this for 60 minutes. In the beginning if you can only do it for 20 minutes, that is great. Just keep pushing yourself.
    These are just some of the programs that I train myself with and my my upper level clients as well. If you choose to try it, keep in touch and feel free to ask any questions. I am happy to help any way I can.
    The Old Man Jerry (almost 58 years old now!)

  18. hey jerry, would it be any trouble to ask you for advice on preparation/ training to get ready for Rangers. this is a little off topic but i need to gain muscle mass and weight before i can attempt to make it, but i have 2 years to prepare through college, i have endurance from cross country but it wrecked my muscle mass, i would like more of your opinion on what i should do to train or a workout routine
    my email is Dragonsline71@aol.com

  19. Joseph:
    I am honored to offer advice. First, let me thank you for your willingness to serve our country. Now, I can tell you the only thing that will get you through Ranger School: You have to want it with all your heart and soul!! If not, you will NOT make it. Normally 65% quit/injured before graduation. If you can, get your hands on a copy of “Surviving the Cut” episode on Ranger School. I think it ran on Discovery Channel, if not, try the History Channel or Military Channel. Nothing I or anyone else can say can describe what you are about to attempt better than watching that. However, after having seen it, if you still want to go, here is my best advice.

    You cannot get “fit” enough to make it through. It WILL come down to mental toughness but that is something you can learn too; I will teach you how. As far as physical training you want to train like a special operations soldier. Weight lifting is OK and so is endurance running but you mostly want to concentrate on carrying progressively heavier loads farther and faster. Start with 20 pounds in an army rucksack (get one at any army-navy store) for about a one hour walk. every 10-14 days increase the the load by 5 pounds and add 30 minutes to your workout. Also carry something like two gallon jugs of water but only use the handle on one at time. Change the things you carry to objects that are awkward & heavy. Occasionally alternate by carrying something like a tree limb that weighs about 8 pounds (appx. weight of an M16). Please know that if you are “Ranger School Ready” when you get to basic training/officer’s basic course, you will LOSE fitness before you get to Ranger School. No matter where you are in your army training, it is incumbent upon you to do the additional work to maintain your fitness level for the two months before you actually arrive at Ft Benning to begin the course.
    Between now and going on active duty, work on your stamina and overall strength. Remember, big, showy muscles are just extra weight you will have to carry later.
    Please email me and I will set up a program for you for the next two years (not enough room here) and the last 4 months prior to beginning Ranger School.
    Mental preparation is the key and I am going to make you hate me but if you do what I say, you will graduate! I will train your MIND and your body will follow.

    Anyone else that would like in on this, please send me your email address.


    PS – We all may meet somewhere for one or two days and I will lead you through my fitness evaluation. It is a good barometer of where you are physically and MENTALLY!

    1. thank you, its always been my dream to be a Ranger and to not make it is not even a thought i can process in my mind, i have to or my life is a failure so there is no way im gonna let my self drop out or be stopped because of something i can help. again thank you for your help and thank you for agreeing to help me, my email again is dragonsline71@aol.com and you can email me and ill have yours or post it on here , or is there a specific way to find it?

      1. Joseph:
        I like your spirit. I need you to take a U.S. Army fitness test before I can determine where to start. Go to a local high school track and do the following:

        Maximum Push Ups in 2 minutes
        Maximum Sit Ups in w minutes
        2 Mile Run (on a track and record your time)

        Rest no more than 7 minutes after push ups. Rest no more than 10 minutes after sit ups and before run.
        On your pushups, you must go down until there is a straight line from elbow to elbow. You must keep your back in a straight line (don’t sag in the middle). You can only rest in the UP push up position. You may raise one arm or leg at a time to rest but cannot let your knees or chest touch the ground.

        On your sit ups you must come up until your back is perpendicular to the ground. Return to the ground and ensure your shoulder blades touch the ground. Your fingers must be interlocked behind your head. If your fingers come apart, that repetition does not count. No resting except in the UP position (chest against knees).

        It is best to have someone monitor you and HONESTLY tell you if you are meeting the criteria.

        Here are some questions I need answered before I can put a program together for you:
        Army Fitness Test Scores (each event and time on run)
        How many times per week can you work out?
        How many hours per day (please be accurate, don’t exaggerate)?
        Do you have access to a gym/fitness club?
        Do you have an army ruck sack or back pack?Do you have army or hiking boots?
        Do you have access to a track (high school football stadium with a track around it)?
        Does the stadium have bleachers?
        If yes, how many and how tall and far apart are they?
        When do you intend to go into the army? (Please talk to me before you enlist. I used to be an army recruiter).
        Are you working out now (tell me exactly what you are doing every day and every week and for how long each day. I also need to know how long you have been doing this)?
        Where do you live?
        Are you going to finish college before you enlist?
        Do you intend to try to go in as an officer (go through Officer Candidate School)?
        What branch of the army are you interested in (infantry, armor, intelligence, special forces, medical, logistics, etc).
        Are you considering a career in the army or only a 3 year commitment then make a decision?

        If you have any questions for me, please let me know and I will answer to the best of my ability.

        Old Man Jerry
        PS- I will be 58 in less than one month.

  20. 6″ 1 (rounded up from 6″ 3/4 cause i am not sure if i have grown)
    170 Ibs
    18 years old
    i do have acces to a track and stadium, there are 17 bleachers or rows i am pretty sure and ill get back to you on the hight and width of them and i will perform the PT test sometime this week
    i can work out any day of the week and everyday if i have to, i get home from school at about 3:40 so usually any length of time from then on, i will have access to a rucksack soon, im going to get one, and i dont have army or hiking boots. i can get access to a gym but i have quite a bit of fitness equipment here at home. i plan on enlisting after at least 2 years of college, my reason is complicated and i am still trying to decide if i want to enlist as an officer or work my way up a little, i can explain it a little more in depth later. i dont know if i want to go in as a career or just commit 3 years yet, i think im going to commit 3 years at first and go from there. i am interested in joining the Rangers

  21. Thanks for the info, Joseph. I was enlisted for 10 years and a commissioned officer for 12 years. I can tell you that life as an officer is much better (more money, greater responsibilities and less crap!). However, I am glad I was enlisted and an NCO so long because it gave me insight as to what life was like on the other end of the spectrum. However you choose to go is entirely up to you and what you want out of your time in the army.
    I don’t want to give you a specific program until I know the results on your fitness test results (PS-grade yourself very strictly on doing your push ups and sit ups. They are either perfect or the do not count!) Also, are you certain that you will NOT go on active duty for the next 2 years? I need to set everything up based on WHEN you go in.
    Tell me about your current workout program and be specific. How long have you been doing this program? Have you competed in any athletic events (high school sports, competitive running or swimming, rock climbing etc)?
    Don’t worry about boots right now. Your running shoes will be just fine.
    What equipment do you have at home? Is it your intention to join a gym (it is not necessary, it just increases the options of what I can have you doing.)

  22. i did 2 years of lacrosse, and 4 years of cross country, competed in state for cross country, i didnt do any competitive rock climbing but i do rock climb. i am certain i will not be enlisting for at least 2 years. i can join a gym, i was looking into it anyway, and ill get that pt test to you as soon as i can.
    my work out program has mostly been upper body during the summer because i ran cross country and my legs got a workout through that. my workout program during the summer was a superset of hammer curls and curls 3 sets x 20. skull crushers 3 sets x 10, cable tri extensions 3 sets x 10. arm raises 3 x 10 and reverse back flies i think they are called 3 x 10 and abs on monday, wednesday and friday.
    tuesday and thursday was back and chest
    i just started doing a new workout routine about 4 weeks ago because the one i did over the summer was not a ver good grouping and not very good overall. mondays wednesdays and fridays was bicep and back, i do 3 sets of 21’s. wide grip pull ups, 3 x max out, and hammer curls 3 x 20, cable lat pull downs 3x 10, back extensions and abs. tuesday thursday and sometimes saturday ha, i did tricep chest and shoulders. i would do tricep extensions3x 10, bench press 3x 10, close grip bench 3x 10, arm raises, kickbacks 3 x 10, dumbell press flat, incline and decline bench 3x 10and i think that covers it, i really need a new program ha

  23. This is good info! Since we have two years, I am going train you accordingly. I will wait for your PT test results before I give any specifics. Your test will tell me where you are on upper body strength, abs, and speed (I expect you will do great on the 2 mile run. My personal bests on a monitored PT test on the two mile run are 10:28 and 10:34).
    I forgot to mention in the previous correspondence, get someone to hold your feet during the sit up. Your legs should be at a 90 degree angle. Also, have him monitor your correctness (and on the push ups too) and tell you when your 2 min. time has expired on each of those two events.
    I have some spread sheets that are really good for keeping records of your training. This is not optional! I need to know where you are week in and week out to know when to adjust your program and how much.
    I suggest you add some additional muscle mass based on your current height and weight but it isn’t going to be “gym muscle,” it is going to be functional muscle. You need to be as strong as necessary to perform your tasks as a Ranger. Your diet will be very important.
    To this day I still train as a special operations soldier should train. It is a perfect all-around fitness program. It is all about total fitness: strength, stamina, endurance, agility, and, most of all, mental toughness.
    I would also encourage you to get a training partner to do this with. Believe me, misery loves company! But be very careful who you choose: a good partner is priceless and a bad partner will completely wreck you! You want someone who is committed as you are; that is very hard to find.

  24. ok thanks, i will try to get this pt test in before Christmas, and if you can help with the nutritional plan to that would be great but if not i know enough about nutrition to set one up. when you say functional muscle, i take you mean through actual movements of lifting and pushing and pulling, not just weights. like crossfit training, i think i can find someone to do this with me. your 2 mile times are very good, im impressed. i havent ran a 2 mile time trial in a while but i am sure i can still perform well because it will be on a track so no hills and its only 2 miles. thank you again for helping me

  25. Just try to keep you your diet clean. You need to break it down like this: 45% protein, 35% carbs and 20% fats. Your workouts will tell me how many calories you need daily and when to adjust your intake and when to redistribute the calories. And, yes, by “functional muscle” I do mean the amount of muscle mass you need to function as a soldier and a Ranger.
    If you don’t get the test done before Christmas, don’t worry. Just try to get it done by Jan 1. Also, I expect you to absolutely “bust a gut” on these 3 events! I need your complete, total best effort because that is what I will use to set up your initial program. So leave nothing in the tank!!
    Have a Merry Christmas!

  26. Joseph:
    The episode of “Surviving the Cut” is coming on tonight on the Military Channel!! Please try to see it and record it. This will show you better than anyone can ever tell you what to expect at Ranger School. Let me know if you see it.

  27. I watched that ha, i think everything but the heights part is gonna be awesome ha. I completed the PT test and i have to say not my best, i felt like total crap on the two mile ha, i hate tracks, its so boring and its just a circle, not trying to make any excuses,
    push ups: 62
    sit ups: 84
    2 mile: 12:42 (i know i can do better though)

  28. Congratulations! Those are excellent numbers! I know a track is boring but it helps you monitor your pace for your best performance. You’ll be happy to know that the only time you run on a track in the army is for your PT test.
    I hope you recorded Surviving the Cut because you need to watch it often. It is not only inspirational, it is an absolute “gut check!” You have to want that tab more than anything else or you won’t make it. I will be checking your resolve from time to time. If you can’t do my little gut checks, you may want to reconsider your goals. Another episode you need to see on the Military Channel is “Two Weeks in Hell.” It is about becoming a Special Forces soldier (Green Berets).
    I know your long-term goal is to be prepared for Ranger school but what are your short-term goals? If we have two years, then I need to know where you want to be (physically) by this time next year.
    Do you want to do your resistance training (weights) at a gym or are you going to do it at home? If you are going to join join a gym, see if there is a certified CrossFit gym in your area. Their training is most in line with your needs. Let me know what you decide.
    Your current PT scores are just fine right now but I need feedback on the what you want to accomplish now (based on your 2011 goals). Tell me what you want and I will send you the specific program.
    Happy New Year!

  29. there is a crossfit gym in this area, i will look into it. but until i can get a membership, i will be doing my workouts from the house. as for the short term goals, dont know any specific ones i have right now other than that i want to progressively get stronger and this first year i would like to break down all the stuff i dont need and build up the muscle. ill probably lose 5 pounds of water weight and fat and would like to gain maybe 15 to 20 pounds of muscle, if that sounds correct to you

  30. 15 pounds of muscle in a year is very unlikely. Since we have a LONG time before you actually go into the army, I’m going to start you on a program for muscle gain. Since I’m not there to personally oversee your workout and gains, I need you to be very honest with me in your evaluations and reporting of what you do. Specifically, your push ups must be letter-perfect. I want you to get in the habit of lowering yourself until your chest touches the ground. Recover up until your elbows lock out. Do NOT let your back sway; keep it board-straight.
    Here’s the starting program:
    3 days per week I want you to do these evolutions:
    rest 2 minutes
    2 minutes rest
    10 FULL SQUATS (lower your butt as far as you can go down. Keep your head looking straight forward)


    2 Times per week do this evolution on a track 4 times:
    rest one minute
    15 PUSH UPS
    no rest
    3 minute rest

    2 times per week do distance runs at a moderate pace 3-5 miles based on your current condition.

    I NEED to add resistance training as soon as you let me know what equipment you have at home or when you join a gym. Keep accurate records and email them to me at the end of each week (jbrown016@hawaii.rr.com)

    Good Luck and Keep in Touch!

  31. i have a set. that includes a bench press, i have lat pull down, pull up bar, squats, butterfly, i have dumbells going from 2 pounds up to 40, they go in this order 2, 5, 10, 12, 15, 20 ,25, 30… and so on. but i am going to the doctor to have my lower back looked at because it has been bothering me but i am not going to lessen my workouts unless the doctor specifically states i should, but i also am going to try to gain access to the school gym and also have the weight coach look over my form

  32. Hey Old Man Jerry, I was in ROTC for college and ran sub 4:45 miles and mixed that with 200-300 push ups a day, 500-600 varying sit ups some weighted some not bicycles, butterflies, typically in sets of 50-75 push ups being in sets of 25-50. Alternating both explosive push ups and slow push ups to work both the fast twitch and slow twitch fibers. I was hoping to go Army Ranger as an OC but I might be looking at the Enlisted because my Rutger Scarlet Knight loan didn’t clear by the term bill date. Now, I’m back in the Arctic called my home and I ran a 4 mile timed two days ago in 22 flat. And am back doing the push up/sit up routine. I just began an 8×8 routine of pull ups hopefully to build up to 10×10 alternating from explosive to slow or weighted belt. My goal is to do extremely well in the Ocean Lifeguard Competitions this summer (i.e. Rowing, Running, Swimming). I also have been swimming about 4-6kyds because I used to swim club and will always be a fish at heart. My goal is to run sub-4:45 again, be able to do 100+ push ups and 100+ FULL ARMY lol sit-ups because I know there is a difference if you don’t let your shoulders drop. My PT test at Rutgers I did a 10:10 2mile, 81 push-ups and 95 sit-ups but I want to blow those out of the water and that was also like 5 months ago.

  33. Wow! Very impressive, Moose! My hat is off to you. You are in the top 2 or 3% of the army on the APFT! You do not mention how old you are but your accomplishments are fantastic at any age. I was enlisted 10 years and commissioned 12. I know both sides. If you are considering Ranger school, it sounds like you already have a great start. However, please know what a “psychological” challenge it will be. I was doing an 18 mile rucksack (80 lbs) march up and back down the Huachuca Mountains in Arizona 3 times a week before I departed for Ranger school. I was also doing 10-12 mile runs twice a week at about a 7:15 pace. I was doing 8 x 1/4 mile repeats on a track once a week (with a 2 minute break) and running bleachers twice a week.. By the third day of Ranger school I was completely DONE!
    Based on your accomplishments thus far it sounds like you have a lot of mental toughness but please know that the thing you face is how well you will handle 20 to 22 hour days, absolute minimum food to eat, the stress of having to lead others who are just as exhausted, pissed-off and starving as you.
    I believe you have what it takes but, as I recommended to Joseph, go to Youtube and look at some of the assessment/evaluation courses you can find on Ranger school, SEAL training, Special Forces Qualification Course (particularly the assessment course {try to find Two Weeks In Hell}) or Marine Force Recon training et al. Fore armed is fore warned! If I suggested anything, I’d suggest you and one or two buddies do a 24 hour mini-hell week just to get a taste of that level of demand. (I can give you some ideas on what to do if you sincerely wish to try it.) Then realize you will be training almost that hard for 2 months without a break.
    As I young man, I competed in a 24 hour race. If you have 9 other not-too-bright friends (like me! And I mean that with the sincerest heart), try this: Each person runs one mile (on a track). He hands off to the next guy and that continues until all 10 have run one mile. Then start the process over and do it for 24 hours! Record your individual times. It’s not a lot of fun but for most people (me included at that time) it is their first real, serious test of the will. Some people do marathons, triathlons, double triathlons etc, but damned few people are ever in a situation where they have to do it for 24 consecutive hours. It really is an eye-opener. After you do it and then realize you have 59 MORE DAYS ahead of you THAT ARE JUST AS HARD, it gives you a different perspective.
    I’m very impressed with what you have already accomplished. You are truly an exceptionally fit person. You seem like the type that can do anything you set your mind to. I’m just saying, anyone who has gone through any of these special operations-types of courses will tell you exactly what I am telling you: Nothing in your past will totally prepare you for what you are about to attempt. It is your MIND, because your body will yield very quickly.
    I encourage you to try this. I applaud what you have already accomplished, and I would like to hear back from you. You have my sincerest best wishes!

  34. Yea, unfortunately all the guys around me aren’t to into the same level of strength training/cardio masochism as me haha. I’m mainly going at it hard because I don’t want to fall behind in Basic I don’t want to lose that base and I don’t want to get to beat up in Rugby bein as it is THE contact sport. But I want to try something high stress and high difficulty as the 24-hour excersise that you mentioned if you have anything I can do solo or with two or three people that would be better and maybe a little more tough.

  35. wow no kidding, your in awesome shape, give me something to base my competition off of, but i idolize the physical shape your in, and Mr. Jerry (using mister because i dont physically know you and me being raised the way i have been have to show you formal respect ha sorry if its weird) doc said i have muscle spasms in my lower back so i have physical therapy to go to, hopefully it corrects it cause it may be something small to other people but im freakin out over it

  36. Yeah, Moose, I played a little “fossil football” back in the day! Trust me, your biggest problem in basic training is to NOT LOSE your level of fitness. Basic isn’t that hard. You will have to train extra hard during basic and AIT (Advanced Individual Training) to maintain your current fitness level before you go to jump school then Ranger school. You will have to do that on your own as the PT in Basic and AIT is modest at best.
    I’m hesitant to put you on a 24 hour evaluation right now. I don’t want you to injure yourself. Here is something you and a few buddies can try (you too Joseph, if you feel up to it. Don’t exacerbate your current condition though. It is more important that you heal up now rather than make matters worse).

    1. Rucksack or back pack weighing 40 pounds
    2. two 3 liter bottles filled with water
    3. three 1 liter bottles filled with water
    4. a 25 pound plate AND a 35 POUND plate or dumbell. (If you don’t have access to these, get a bag of any kind and put 25 pounds of anything in one and 35 pounds in the other. Pillow cases or tripled trash bags will work).


    Here is your program (remember, this is for time so do not rest. If you must rest, then you will know where you are in your conditioning! All of this should be done on a track so you will know your exact distances and time. We will move it to rougher terrain next time).

    1. WALK ONE MILE: Put on the rucksack and walk one mile. Your pace should be between 13 – 15 minutes.

    2. PUSH UPS: Stop, drop the rucksack and do 100 pushups (you can rest as needed but remember, it is still a timed event).

    3. WALK ONE MILE. Carry nothing. Your pace should be between 8 – 10 minutes.

    4. SQUATS: Do 50 squats. With your head up and looking straight forward, squat completely down until your fingertips touch the ground on the outside of your shoes half way between your heel and toes. Form is critical. Do not bend your back. Rest only as needed to complete the 50 squats.

    5. WALK ONE MILE: Pick up your water bottles (either the 2 three liter bottles or the 3 two liter bottles) and walk one mile carrying them. Your pace should be between 13 – 15 minutes.

    6. SIT UPS: Stop, drop the bottles and do 100 sit ups (you can rest as needed but it is still a timed event). I recommend you use a pad or towel under your butt or you WILL rub all the hide off your ass!

    7. WALK ONE MILE: Walk one mile with your rucksack on your back.

    8. WALK ONE MILE: Drop your rucksack. Pick it up and carry it on your walk by holding it against your chest with your arms. Do not use your straps or any handles to to carry it. Carry it against your chest in a “bear hug” as if it were a sack of potatoes.

    I would really like to hear back from you, Moose, and let me know how you (and your buddies) fared. Remember, I’m not testing your fitness, I’m testing your resolve! This is all about how badly do you want that Ranger Tab! This will be the easiest day you will ever experience in Ranger School. If you quit, I want to know how far you got in the program and why you quit. If you quit, it is not the end of the world! It is just a moment for you to reflect and decide if this truly is something you want. If you quit and want to continue training and try again at a later date; that is great. If you quit and say you do not wish to do this again, I will not judge you. This is not for everyone, but that is a decision only you can make. You will go through this very “questioning of your sanity” about how much you REALLY want that tab about 100 times in Ranger School. This is where you begin to develop that, “you may kill me but I will not quit!” attitude. BEST OF LUCK, MY FRIEND!

    Joseph, I really recommend you not try this right now because of your injuries. You have two years before you go in. We WILL get to it later if you really want it.

  37. Alright sounds good, just got back onto this thing I spend alot of times outdoors and not on my computer haha I feel it more of a vice than a luxery but I am off on Wednesdays and Thursday I’ll give this a go on Wednesday. I’m right near the USCG base in Cape May so I do have access to varied sand-dune style terrain. I know we’re not on the wonderful sands of Iraq anymore and we’re on a camping trip in the beautiful Afghan mountains but I think the sand marching might help still.

  38. hi Mr Jerry ..can you help me become a physically and mentally fit .. i am Filipino.. 18 years of age .. i am a nautical student .

    god bless

  39. Hi Joel:
    I can absolutely help. But let me say first, I am a huge history fan and I know the history of the Philippines during the Spanish-American war and especially in WWII and I consider the Filipino people some of the bravest, toughest warriors in the world.
    Now, to the topic at hand, I have to know:
    – what it is you are training for
    – your current level of fitness (tell me all about the training you are doing now)
    – what your goals
    – what access you have to workout equipment
    – are there any time restrictions
    – are there any limitations to what you can do
    – your height & weight
    – how often you can train and for how long.
    I’ll be glad to help, so keep in touch.

  40. Hi Jerry, I am a 16 year old high school student and during this summer I’ve been thinking about my future. My grandfather was a Navy SEAL, many of my cousins are in the Navy, Army, Coast Guard and etc. I’ve decided that I want to be a SEAL like my grandfather and have started getting myself in shape as a good habit. I run cross country and swimming is pretty easy for me, however I have been working nonstop on calisthenics and mainly on my upper body conditioning because that’s the area I’ve lacked in most. If it doesn’t bother you, I was hoping you could give some insight into the world of special forces/ Navy SEAL training (seeing as my grandfather does not talk about his service) and if you could give me some pointers on getting into the best shape I can be. Cross Country has given me a “quitting is not an option” mindset and I have tried to apply that to my calisthenic work since they do a lot of calisthenics in military training. I have seen some great results so far, and I’m just looking at a new and fresh challenge. Thanks and god bless.

    1. Hi Santi:
      Of course, I will be happy to help you. Please give my sincere thanks to your grandfather for his service to our country and especially for “paying the price” to become a SEAL. No one can truly understand what it cost him to earn his “budweiser” except someone who comes from the spec ops field. You should be very proud of him.

      As I told Joel above, here’s what I need to know from you before I can begin to offer any advice:
      – what is your current level of fitness (tell me all about the training you are doing now to include every thing you do every day and each week to include sets, reps ,weights you are using, how much do you run, how fast, how often etc.)
      – what are your goals (over the next 6 months; next year; and what do you expect to be able to do when you graduate high school)
      – how soon after graduation do you intend to enlist
      – what access do you currently have to workout equipment (do you belong to a gym)
      – are there any time restrictions (how many times can you train every week and how long each day)
      – are there any limitations to what you can do (medical, physical other commitments (i.e. school, sports, work)
      – your height & weight

      Once I know these things I will put together a program for you and it will be up to you to keep meticulous records. I want a report from you every week. You must be completely honest with me too. I cannot train you properly if you don’t tell me HONESTLY what it is you are doing each week. I also recommend you find a good training partner that is as committed to this as you are. A BAD partner will ruin you!
      After I have your information I will give you a fitness evaluation. We can start from there.
      I am currently training three other people here in Hawaii and three other people on the internet.
      My son, who is 30, has challenged me to do a 100 mile bicycle race in Wichita Falls Texas in August 2012. It’s called “THE HOTTER’N HELL 100” because it is a 100 mile race and the typical temperature is around 105 to 110 degrees on race day! That will be only 4 months before my 60th birthday (yeah, I’m a little crazy!). My belief is that most people “rust out” rather than “wear out!” I have no intention of rusting out!
      Congratulations on your chosen goals. I salute you for your patriotism, but understand this: be careful what you wish for! I’m going to push you harder than you can possibly imagine! If you read my other comments on this website, you will know that the secret to finishing any of these Special Operations courses (SEALS, Rangers, Green Berets, Marine Force Recon) is your mental toughness, not your physical ability. You cannot get in good enough shape to complete these courses. You just get as fit as you possibly can then the rest of it depends on your mental toughness. My training is geared to teaching you not to quit. That is easier said than done! Everybody thinks they are tough until you push them to their limit. THEN, they will find out how tough they really are.
      I’ll be glad to help you, so keep in touch.

      1. Santi:
        Keep an eye on the Military Channel. There are two programs you need to watch. The first is “Class 234 The Making of a Navy SEAL'” and the other is “Surviving the Cut.” These can give you an idea of what to expect better than I could ever describe. Especially try to catch the Surviving the Cut episode on Army RAnger School.

  41. Hey Jerry,
    Thanks for hearing me out. I have seen the Class 234 program and I’m not going to lie, it looks very intimidating (especially the drown proofing and scuba units). However, I do love a good challenge and am looking forward to the next years. First ill try and answer all your questions:

    1. I’m 5’9 and weigh around 135 lb.

    2. I would say I am pretty fit so far. I use Stew Smith’s workouts and my day usually goes like this:

    Monday and Thursday – 5 mile run / warm up (10 jumping jacks + 10 pushups = 10 sets) / workout (10 wide push ups + 20 crunches + 10 push ups + 20 reverse crunches + 10 tricep push ups + 20 half sit ups = 5 sets) / Drown proofing aquatic exercises

    Tuesday and Friday – 6 mile run / warm up (10 squats + 10 push ups = 10 sets) / workout ( pyramid pull ups, the max being 4 = 3 sets) / 400 yard swims doing the combat stroke

    Wednesday and Saturday – 6 mile recovery run / rest + stretch / underwater breathing exercises

    Sunday – Physical Test ( as many pushups + sit ups in 2 minutes and as many pull ups possible) / 20 minute swim

    So far my records have been 78 pushups / 88 sit ups / 6 pull ups. I have been doing these workouts for a week and a half now. I haven’t been using weights because I am in a small town and do not have access to weights thats within a 3 hour drive.

    3. Goal wise, I would just like to be able to score high on the PT. Meaning, I want to be able to swim the 500 yd in about 8-9 minutes, do around 80-100 pushups, 80-100 sit ups, 15-20 pull ups, and the 1.5 mile run in about 9-10 minutes. I’m not sure when it comes to 6 months, 1 year but I do want to be able to do these things by the end of high school at least.

    4. I would like to enlist after college, so when i’m around 22 years old.

    5. I think i said it before but i currently have no access to weights, except for two 5 lb ankle weighted vests.

    6. I currently have no commitments so far, I usually workout at around 6pm each day because it gets very hot during the day (95 degrees and above). I have asthma, and that’s it for physical and mental limitations.

    I think that’s it for basic information, but if you need anymore information just ask. Good luck at the HOTTERN’ HELL 100 and thank you again!

    1. Thanks for your quick reply, Santi. What you are currently doing is excellent. I want you to take the following fitness test and send me the results:
      Do your maximum number of push ups in two minutes. Do NOT let your knees touch the ground. If you do, you are finished for that exercise. I cannot overstate how important it is for you to do them perfectly. See my comment below. Upon completion, take a 7-10 rest.
      Now do your maximum number of sit ups in 2 minutes (see comments below). You CANNOT rest in the down position. If you must rest, rest in the up position with your chest against your knees and do NOT let your fingers come unlaced. Rest 8-10 minutes.
      Now do your maximum number of pull ups. Do not rock yourself to pull yourself up. They must be dead weight pull ups. Your chin must go above the bar on each rep. Rest 8-10 minutes then do your best time possible on a two mile run (I strongly recommend you do it on a track to ensure your distance is exact. TIP: check your splits [your time on each lap]. Have a good idea how fast you think you can run then you can determine what your speed should be after each lap. Know the times you need to be at so you will know if you are ahead or behind your goal).
      Here are some pointers:
      – On your pushups, make sure you go all the way down. You should bump the ground on each repetition and fully lock your elbows at the top. Keep your back completely straight. If you violate these two standards, that repetition should not count.
      -On your sit ups, make sure you lock your fingers behind your head and do not let them pull apart. If you do, that repetition does not count. When you go back down, ensure your shoulder blades touch the ground completely. Try to get in some other ab work such as stiff-legged leg raises (while handing from your pull up bar). When you cannot do at least 10 repetitions, bend your knees and do bent knee raises. This works the abs very differently from what you are doing. Also, to mix things up, throw in some half- sit ups, leg raises, rock overs (bring your knees up then rock your body backward and touch your knees to your shoulders then re-extend them out straight but do not let your feet touch the ground. Do these relatively slowly so you are NOT using your momentum to bring your knees to your shoulders. Make your abs do all the work.)
      – On your pull ups, do 5 sets to failure with a 90 second rest between. Do these before each work out and again at the end. Upper body strength is absolutely critical in everything you do in spec ops.
      – Start doing full body squats (I want you to touch the ground with your fingertips at the outside edge of your shoes on each rep. Be sure and keep your head up and eyes straight forward. Do NOT bend over from your hips). Do 5 sets of 15 reps with a 1 minute rest and do this two times a week, preferably with at least 2 days rest between.
      You didn’t tell me how fast you are running. I need to know what your average mile pace is. Keep doing your current program for 4 more weeks to establish a strong base THEN start doing speed work once a week. Start with this program. Remember, this is speed work. I want you pushing as HARD as you can:
      – 2 X 440 yards with a 90 second rest between
      – 3 X 330 yards with a 90 second rest between
      – 2 X 220 yards with a 90 second rest between
      – 4 X 110 yards with a 60 second rest between

      Do the fitness test as soon as possible and send me the results then I want you to take another fitness test the first week of September. I need to know your progression. I expect YOU to keep me posted once a week on how you are doing and it is up to YOU to take the next test in September. I won’t remind you!
      Now go have fun and really push yourself!

      1. Ok, I havent taken the test yet, but I did forget to mention my typical mile paces. I can run a mile at 5:32, 2 miles at 11:23, 3 miles at 17:16. Ill take the test soon and get back to you

  42. Hello Jerry, words cannot describe how much I respect and value what you do and have done. i’m a 15 year old looking to put on some muscle for high school football, I’ve been looking for a trainer to help but I don’t really have the cash for that kinda stuff, I weigh 160 and I wanted to know if you had any simple workouts I could do at home to be in finomial shape for football deffinetly, and possibly the military one day.

    1. Thanks for your kind words, Tanman. Yes, if you have no access to any weights you can do the following
      1. FULL SQUATS – using perfect form, squat all the way down until you can touch the ground with your fingertips next to the edge of your shoes. DO NOT lean over; keep your head up and eyes straight. Do sets of ten with a 1 minute break. Don’t do more that 4 sets until you get used to it. Trust me, if you do too much too soon, you will be so sore you won’t be able to walk!. Work your way up to doing 10 sets of 25 reps per set. Also, you can add weight either through a backpack or holding heavy objects in each hand. Anything will do.

      2. PUSH UPS – Same formula; do no more than 4 sets and do each set to failure with the same one minute rest period and work your up to 10 sets. Remember, form is EVERYTHING. Keep your back straight and go all the way down until your chest touches the floor. You can make them harder by elevating your feet. Start with 6 inches of elevation and as you advance, add another 6 inches at a time.

      3. PULL UPS – Find a place to do pull ups and do 4 sets to failure with 1 minute rest.

      4. SHOULDER RAISES – Hold anything that weighs about 10 pounds in each hand. With arms straight, raise your arms straight in front of you all the way up until they point straight up; then lower them back down. The next rep do the same thing except move your arms out from your sides (elbows locked)all the way up until they are straight overhead. Do the same 4 sets to failure with 1 min rest.
      Also, try to find anything you can press straight up over your head. That is excellent.

      I can give you more ideas but if you are trying to add muscle mass, you must have form of resistance (i.e. weights or stretch bands). Give me more feedback about what you have available to train with, if anything.



    OK i need help.
    I am 17 and i am 5ft .. and i am 86 kilos ..my doctor says im ment to be at the most 65 and at the least 45 . please help me someone 🙁

  44. Uncle Jerry, howzit? I’m kama aina myself and came upon this blog while searching for fitness ideas. any update? is this blog still being updated? i wanted to discuss a plan for me if you can. if no mo’ time i understand. lemme know and i’ll reply with specifics. mahalo.

  45. Jerry,
    I am looking for the ultimate workout. To be 100% honest I just want to look good and impress my friends, family and girlfriend. Can you give me a “blueprint” of an awesome workout I am most interested in building muscle.

    1. Jess:
      I’m not sure when this was sent. I haven’t been on this website for a LONG time. My apologies. I would recommend you use any of the programs I outlined above for those who wish to go into Special Operations Forces. These programs will make you harder than woodpecker lips and you will look like a REAL athlete and, more importantly, I guarantee that damned few people in the world can keep up with you on these workouts. I am now over 60 years old and have moved to Maui and not one of my male co-workers (about 20 of them) will even come out and try to hand with me on my workout. AND they are all working out themselves anyway! And they are all in their 30′ to early 40’s. Let me know if you need more specific advice. OLD MAN JERRY

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