Stewart Smith - The Navy SEAL Weight Training Workout: The Complete Guide to Navy SEAL Fitness - Phase 2 Program

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The Navy SEAL Weight Training Workout

Text copyright 2013 Stewart Smith

Library of Congress Cataloging-in-Publication Data is available upon request.

ISBN: 978-1-57826-476-6

eBook ISBN: 978-1-57826-477-3

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the publisher.

Cover and interior design by Nick Macagnone.

Photography by Peter Field Peck.

Disclaimer

What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program, as with this specific program, written by Stew Smith. This recommended program has worked for many others. It may not be right for you. It is recommended that you consult a physician before undertaking any new fitness regimen. The workouts and information in this book do not represent any implicit or explicit endorsement by the United States Navy SEALs or United States military of any commercial or private products or services presented here.

v3.1

The workouts in this book are designed as part of a weight lifting maintenance plan to be used for 34 months of the year. Before you begin this workout plan, I recommend you start with a challenging spring/summer routine of high-rep calisthenics and many miles of swimming and running, all of which can be found in the original Complete Guide to Navy SEAL Fitness. During your transition from the spring/summer plan, you should slowly integrate weight training into your training plan and slowly decrease calisthenics and impact aerobic activity. This helps your muscles to rebuild, allows your joints to recover, and reduces pains from high mileage and high repetition calisthenics. This program allows you to maintain growth and strength gains while avoiding over-training to the point of negative results. It also works to help avoid a range of other common issues often seen in year-round high repetition and high running mileage routines.

The program is designed for those who have a solid foundation of training under their belts and are looking for new ideas to add to or replace elements of their existing programs. The programs in this manual are difficult, and require some time investment to complete effectively. Exercises involving weights, running, biking, or swimming, as well as moderate repetitions of calisthenics are all incorporated in such a way that recovery is possible and progress is optimal.

These workouts are developed and tested daily by the free training groups of Heroes of Tomorrow that I hold in Maryland. They are difficult but doable, and are easy to scale back if you have issues with the intensity or time investment.

For example: when runs are prescribed and your knees are not up to it, skip the runs and replace them with some form of non-impact aerobic exercise like biking, swimming, rowing, or elliptical gliding to finish off the fat burning stage of your workouts.

For more information about my background or to contact me with questions/concerns about your training, please visit www.stewsmith.com.

And, if you are ever in the Annapolis, MD area, please join one of the workouts for our nonprofit programHeroesofTomorrow.org.

Enjoy the workouts and the other information in this fitness manual.

Stew Smith

As the training for Special Ops programs is grueling and intensive, overuse injuries tend to occur if a constant exercise routine is repeated for too long. Whether your routine consists of high mileage running, heavy weight lifting, or high repetition calisthenics (or anything else for that matter), if you do not change your routine frequently, you run the risk of injuring yourself. Frequency, intensity, and time spent doing workouts can play an equal part in both properly training you as well as over-training you. I have been using this programs exercise plans for nearly 20 years, and it has enabled me to avoid serious injury from training and keeps me in a condition where I can train with the younger generation, those in their teens and early twenties.

I use the sun as my indicator of tougher workouts seasons. If the days are longer (like in the spring and summer) then my workouts are longer. This method of periodization enables me to retain gains made in hard workout seasons into the shorter days/shorter workouts. During the fall/winter months, I tend to slowly taper off a bit from running and find more non-impact cardio. I also add weight to my calisthenics programsome heavy, some moderate.

For instance, in my running solstice plan the workout cycle will bell curve to its maximum during the longest day of the year (June 20) and will decrease slowly until the shortest day of the year (December 20). When the New Year arrives and each day is getting longer, so then do the workouts until they peak in June. And the cycle continues.

As you can see, the easier parts of the workout are done in the middle of winter and the toughest parts are done in the summer. Winter workouts do not mean you do nothingthey are just less strenuous in terms of time involvement, running mileage, and repetition. The Navy SEAL Weight Training Workout is a combination of the third and fourth quarters (see ), as it mixes calisthenics and more full-body weight exercises, along with a greater use of non-impact cardio options. It will eventually build back up to running greater distances and getting ready for longer mileage, as is required for SEAL type training.