Can you take a course of training sea lions?
The Navy seal workout hard and to do it can not do everything. Keep training and you will get quick results. Training includes category I (training for beginners and for those who are currently inactive) and category II is designed for those who are currently active in the sport.
Training category I
The goal of category I is to run up to 26 miles a week. Then - and only then - you can continue to exercise category II. Category I - 9-week program.
Schedule
1. Weeks 1 and 2: 3 km in day, Monday, Wednesday and Friday (only about 9-10 miles a week)
2. Week 3: no running, as there is a high risk of stress fractures
3. Week 4: 5 miles day, Monday, Wednesday and Friday (only 15 miles a week)
4. Week 5 and 6: Monday 3 miles, Tuesday 5 miles, Thursday 6.5 miles Friday 3 kilometers (about 18 miles a week)
5. Weeks 7, 8 & 9: Monday 6.5 miles, Tuesday 6.5 miles, Thursday 8 miles, Friday 5 miles (about 26 kilometers per week)
Schedule physical exercises complete the following exercise on Monday, Wednesday and Friday
Week 1:
1. Pushups: 4 sets of 15 reps
2. Squats: 4 sets of 20 reps
3. Pullups: 3 sets of 3 repetitions
Week 2:
1. Pushups: 5 sets of 20 reps
2. Squats: 5 sets of 20 reps
3. Pullups: 3 sets of 3 repetitions
Weeks 3 and 4:
1. Pushups: 5 sets of 25 reps
2. Squats: 5 sets of 25 reps
3. Pullups: 3 sets of 4 repetitions
Weeks 7 and 8:
1. Pushups: 6 sets of 30 reps
2. Squats: 6 sets of 30 reps
3. Pullups: 3 sets of 10 repetitions
Week 9:
1. Pushups: 6 sets of 30 reps
2. Squats: 6 sets of 30 reps
3. Pullups: 3 sets of 10 repetitions
Schedule swimming Swim 4-5 days a week
Weeks 1 and 2: swim continuously for 15 minutes Week 3 and 4: swim continuously for 20 minutes Weeks 5 and 6: swim continuously for 25 minutes Week 7 & 8: swim continuously for 30 minutes Week 9: swim continuously for 35 minutes
Workout of category II (advanced level) This exercise is much harder than the previous one. Do not attempt it if you can't master at least 9 week training class I
Schedule to run: Run the specified number of kilometers on Monday, Tuesday, Thursday, Friday and Saturday
Weeks 1 and 2: (5/8/6/8/3) km (30 km per week) Weeks 3 and 4: (6/8/10/6/5) km (35 miles in a week) Week 5: (8/8/10/6/6) km (38 miles per week) Week 6: (8/10/10/6) km (43 miles in a week) Week 7: (10/10/10/10/10) km (50 miles a week)
For weeks 8 and 9 and then there is no need to increase the runs; work on the speed of your 10-kilometrovyj runs. If you want to increase the distance Jogging, do it gradually - no more than 1 kilometer per day, increasing every week after 9 weeks.
Schedule of physical training
Perform exercise on Monday, Wednesday and Friday.
Weeks 1 and 2
1. Pushups: 6 sets of 30 reps
2. Squats: 6 sets of 35 reps
3. Pullups: 3 sets of 10 repetitions
4. Dips: 3 sets of 20 reps
Weeks 3 and 4
1. Pushups: 10 sets of 20 reps
2. Squats: 10 sets of 25 reps
3. Pullups: 4 sets of 10 reps
4. Dips: 10 sets of 15 reps
Week 5
1. Push-UPS: 15 approaches 20 reps
2. Squats: 15 approaches for 25 reps
3. Pullups: 4 sets of 12 reps
4. Dips: 15 approaches on 15 repetitions
6 week
1. Pushups: 20 approaches 20 reps
2. Squats: 20 approaches for 25 reps
3. Pullups: 5 sets of 12 reps
4. Dips: 20 approaches on 15 repetitions
These workouts are designed for muscle endurance in the long run. Muscle fatigue will gradually take longer time doing the workout with high repeatability. For best results, alternate exercises to relax a certain muscle group for a short time.
