A unique training program developed by scientists for the US Navy Seals

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

There are no random numbers or approximate values in the program. Everything is verified by scientists.

Why is this workout program good?

This gym training program was developed by physicians and physiologists to train the US Navy Seals.

The first two months you will develop strength, the next three - endurance. Weight and repetitions vary with each set. Moreover, the weights will have to be counted according to special tables.

Do you think it's difficult? In fact, you only have to sit with the calculator for half an hour. And it's worth it. You will get the perfect training program for five months. No random numbers. Everything is verified by scientists. Therefore, the result will be impressive, and the risk of injury will be reduced to zero.

How much to train

The program is designed for two workouts per week. On other days, you can run, swim, do bodyweight exercises - this will only improve your physical fitness.

What trainings consist of

Exercises are selected so as to work well all muscle groups.

First workout of the week	Second workout of the week
Back Squat	Leg press on the simulator
Leg extension	Barbell Back Lunges
Row of the upper block to the chest	Bent-over dumbbell row, or bent-over barbell row, or lower block row to the stomach
Deadlift	Leg curl
Press the bar from behind the head	Barbell pull to the chin
Bench press	Incline dumbbell press or lying dumbbell breeding
Extension of the arms for triceps	French press
Standing Calf Raise	Seated Calf Raise
Curl biceps	Curl biceps

Exercise is not equal in terms of stress on the muscles, so do not rule out some of them just because you do not like them.

So, both the deadlift and the bending of the legs on the simulator pump the back of the thigh, but the deadlift also loads the muscles of the back, the front of the thigh, trapezoid and buttocks. Another example: both the barbell press from behind the head and the barbell pull to the chin pump the shoulders, but the first exercise also connects the triceps, and the second - the trapezoid.

How to find weight

How to calculate 1RM

The first thing you will need to do is figure out your 5RM (5RM) maximum for each exercise.

1. Pick a weight that's light enough to do 10 reps. Do 10-15 reps and rest for 2 minutes.
2. Increase the weight by 2-10% depending on how hard the last test was, do 6-8 reps and rest for 2 minutes.
3. Increase the weight 2-10% and do 5 reps. If it works, then you have found a 5RM.

Typically, 5RM is 87% of the 1RM. That is, if your 5RM bench press is 72.5 kg, your 1RM will be 83.5 kg.

This table will help you calculate the 1RM correctly for all exercises and not forget anything.

How to Calculate Weights and Reps for Strength Training

A week	Set 1, weight × number of repetitions	Set 2, weight × number of repetitions	Set 3, weight × number of repetitions	Set 4, Weight × Reps	Set 5, weight x reps
1	50% 1RM × 12	70% 1RM × 8	70% 1RM × 8	80% 1RM × 6	80% 1RM × 6
2	50% 1RM × 12	70% 1RM × 8	80% 1RM × 4-6	80% 1RM × 4-6	85% 1RM × 3-5
3	50% 1RM × 12	75% 1RM × 8	85% 1RM × 3-5	85% 1RM × 3-5	90% 1RM × 3-5
4	45% 1RM × 15	75% 1RM × 6-8	75% 1RM × 6-8	80% 1RM × 4-6	80% 1RM × 4-6
5	55% 1RM × 12	75% 1RM × 8	85% 1RM × 3-5	85% 1RM × 3-5	85% 1RM × 3-5
6	55% 1RM × 10	75% 1RM × 8	85% 1RM × 3-5	90% 1RM × 1-3	90% 1RM × 1-3
7	55% 1RM × 12	75% 1RM × 6-8	75% 1RM × 6-8	80% 1RM × 4-6	80% 1RM × 4-6

How to calculate weights and repetitions for endurance training

A week	Set 1, weight × number of repetitions	Set 2, weight × number of repetitions
1	30-50% 1RM × 20	30-50% 1RM × 20
2	30-50% 1RM × 30	30-50% 1RM × 30
3	30-50% 1RM × 40	30-50% 1RM × 40
4	30-50% 1RM × 35	30-50% 1RM × 35
5	30-50% 1RM × 45	30-50% 1RM × 45
6	30-50% 1RM × 50	30-50% 1RM × 50
7	30-50% 1RM × 40	30-50% 1RM × 40
8	30-50% 1RM × 55	30-50% 1RM × 55
9	30-50% 1RM × 60	30-50% 1RM × 60
10	30-50% 1RM × 50	30-50% 1RM × 50
11	30-50% 1RM × 40	30-50% 1RM × 40
12	30-50% 1RM × 30	30-50% 1RM × 30

For beginners, it's best to start at 30% of the 1RM. If even this is very difficult, reduce the weight, but finish the set.

How to warm up

Be sure to warm up before exercising. It improves blood circulation in muscles and tissues, making them more elastic.

A sign of a good warm-up is that you are sweating but not tired.

Warm up at a calm pace for 10-20 minutes. Choose one of the options:

• run;
• exercise bike;
• jumping rope;
• a simulator that simulates walking up the stairs;
• elliptical or rowing machine;
• jumping jacks and others with their own body weight;
• one or two exercises with light weights.

At the end of the warm-up, do a press fold and hyperextension. Both exercises are needed to strengthen the core muscles. They will help you keep your back straight, balance during strength exercises, and avoid injury.

Press fold

Lie on the floor, bend your knees, put your hands behind your head. It is important that you do not press on your head with your hands, but only lightly touch it with your fingers. In this case, the elbows should always be turned to the sides.

Place a rolled towel or abmat under your lower back. This will support the natural deflection of the spine and increase the load on the abdominal muscles.

Do 3 sets of 15 reps.

If you can do 15 reps without stopping, make the exercise harder. Straighten your arms over your head and bring your palms together. Or do a weighted fold: with a pancake or medicine ball over your head.

Hyperextension

This exercise will help strengthen your back extensors and activate your gluteal muscles. The latter is especially important for those who sit a lot at work.

Climb to parallel with the floor or higher. Tighten your buttocks while lifting, keep your hands behind your head, do not bring your elbows.

Do 3 sets of 20 reps. Just do not forget to adjust the simulator for yourself.

What exercises to do

Hips and buttocks

Back Squat

1. Place your feet slightly wider than your shoulders, and turn the toes slightly outward.
2. Place the barbell on your upper back, but not on your neck.
3. Look forward, keep your back straight.
4. Squat, controlling the position of the body, not jerking. Sit down until your thighs are parallel to the floor.
5. Stop and return to starting position.

Leg press on the simulator

1. Press your lower back against the machine and do not lift until the end of the exercise.
2. Slowly lower the platform until the knee angle is right.
3. Straighten your legs without pause, returning to the starting position.
4. At the top, do not fully extend your knees.

Extension of the legs on a simulator or with an expander

1. Hook the expander onto the rack, stand with your back to it and put the loop on one leg. Try to grasp something with your hands for stability.
2. Step back a little to pull the expander, bend your working leg with the expander slightly at the knee.
3. Straighten your leg with an expander and bend it again.
4. After the set number of repetitions, do the exercise for the other leg.

If you have a leg extension machine, use it:

1. Sit on the simulator with your legs behind the roller. Straighten up and snuggle up against the back.
2. Extend your legs until they are parallel to the floor.
3. Pause and then slowly lower your legs to the starting position.

Barbell Back Lunges

Before doing lunges with a heavy barbell, try doing them without weight, and then with a bar. If you find it difficult to maintain balance, do lunges without weights or with dumbbells and.

1. Stand up straight with the barbell over your shoulders. Feet shoulder width apart.
2. Lunge forward. Lower until the thigh of the front leg is parallel to the floor.
3. Make sure that the knee does not protrude beyond the toe. Keep your back straight.
4. Return to the starting position and repeat the exercise on the other leg.

Deadlift

1. Stand in front of the bar, place your feet shoulder-width apart, toes slightly turned to the sides.
2. Bend your knees, push your pelvis back and bend over the bar with your back straight.
3. Grasp the bar with a straight grip so that your palms are shoulder-width apart. Look ahead.
4. Keeping your back straight, lift the barbell off the floor and straighten.
5. Lower the barbell to the floor and repeat the exercise.

Leg curl in a simulator or with an expander

If the exercise is performed in a simulator, you simply bend your legs, hooking them onto a special roller. The main thing is not to bend your back and not to tear off your hips during movement. If there is no such machine, try the same exercise on the floor with an expander.

1. Hook the expander onto a stable support.
2. Lie on the floor on your stomach and hook the loop over your leg. Move slightly away from the support to tighten the expander.
3. Bend your leg, trying to touch the buttocks with the heel. Then straighten your leg.
4. After the set number of repetitions, do the exercise on the other leg.

Back

Row of the upper block to the chest

1. Sit with your back straight, grab the handle of the simulator with a reverse grip so that your palms are shoulder-width apart.
2. Pull the handle down and touch the top of your chest. Keep your back straight and bring your shoulder blades together. The loin does not curl or arch.
3. Return to starting position and repeat.

Dumbbell Row

1. Place your left knee and left palm on the bench, straighten your back - it should be parallel to the floor.
2. Take a dumbbell in your right hand. Pull it up to the chest and lower it again.
3. After the required number of repetitions, switch sides.

Bent-over barbell row

1. Stand 10-15 cm from the barbell.
2. Take the bar with a reverse grip so that your palms are shoulder-width apart.
3. Bend your knees slightly, lift the barbell and hold it at outstretched arms.
4. Slowly pull your elbows back and turn slightly outward. Pull the barbell until it touches the top of the press.
5. Pause and lower the barbell.

Row of the lower block to the stomach

1. Sit on the simulator, rest your feet on the platform, bend your knees slightly.
2. Grab the handle of the simulator, keep your back straight.
3. Pull the handle towards your stomach, keep your forearms parallel to the floor, do not lean back.
4. Return to starting position and repeat.

Shoulders

Press the bar from behind the head

1. Place the barbell on your shoulders, sit with your back straight on a bench with a 90-degree incline, and press your feet firmly to the floor.
2. Raise the barbell slowly.
3. Lower the barbell to your shoulders and repeat the exercise.

Barbell pull to the chin

1. Grasp an E- or Z-bar with a narrow, straight grip. The distance between the hands should not exceed 15 cm.
2. Stand up straight, holding the barbell at outstretched arms.
3. Lift the barbell up to your collarbone. The elbows are pointing up.
4. Slowly return the barbell to the starting position and repeat.

Breast

Bench press

1. Lie on a bench with your feet firmly pressed to the floor.
2. Grasp the bar with a straight grip so that the distance between your hands is twice the width of your shoulders.
3. Touch the barbell to your chest, at the lowest point, the elbows should be bent at right angles.
4. Squeeze the bar up and repeat.

Incline Dumbbell Press

This is the same bench press, but due to the instability of the dumbbells, it uses more muscles, including the core muscles, and due to the tilt of the bench, it puts more stress on the upper pectoral muscles.

1. Lie on an incline bench with your feet firmly pressed to the floor.
2. Raise the dumbbells to your shoulders as if you were holding a barbell bar.
3. Squeeze the dumbbells up without lifting your lower back from the bench.
4. Lower the dumbbells and repeat.

Breeding dumbbells lying

1. Lie on a horizontal bench with your feet firmly pressed to the floor.
2. Hold the dumbbells in your arms slightly bent at the elbows over your upper chest. Direct your palms towards each other.
3. Spread your arms so that at the bottom of the dumbbells are at chest level or slightly lower.
4. Lift the dumbbells.

Hands

Extension of the arms for triceps

1. Hang the double rope handle onto the block.
2. Stand in front of the simulator, grab the ends of the rope.
3. Pull the rope down while spreading the ends apart. At the lowest point, the arms should be straightened, and the ends of the rope should be parted.
4. Make sure that only the forearms move, and the body remains motionless.
5. Return your arms to the starting position and repeat.

French press

1. Take an E- or Z-shaped bar with a straight grip so that the distance between the palms is 15 cm.
2. Lie on a bench, bend your elbows and bring the bar to your forehead.
3. Raise your arms slowly, do not straighten them to the end, so that the muscles remain tense.
4. Make sure your shoulders are parallel to each other.

Curl biceps

1. Stand with your feet shoulder-width apart and your back straight. Take the barbell with a reverse grip so that the hands are shoulder-width apart.
2. Hold the barbell at outstretched hands.
3. Bend your elbows and slowly raise the bar to chest level. Then put it down.
4. Do not bend your back, do not bring your elbows forward.

Caviar

Standing Calf Raise

The exercise can be performed on a special simulator or with a barbell on the shoulders.

1. Stand up straight with the barbell over your shoulders.
2. Get on your toes. Make sure that the feet do not turn outward or inward. For a second, fix the position at the top point.
3. Get down back

Seated Calf Raise

If you have special calf thrusters in your gym, use them. If not, try kneeling barbell raises.

1. Sit on a bench, put the barbell on your knees. Place a towel underneath to keep the bar from pressing hard on your legs.
2. Place the toes of your feet on the edge of a pancake or other elevation.
3. Stand on your toes, hold for a second and return to the starting position.

How to end a workout

Stretch after training. It will not relieve the soreness, but it will calm the nervous system and increase the elasticity of the muscles.

50 Exercises to Stretch Full Body Muscles →

Choose one exercise for each part of the body and hold the position for 1-2 minutes. Do not push or pull - the stretching should be very calm, without severe pain.

In the poses, breathe deeply and try to relax - this way you least risk injuring your muscles.