Best of both worlds
- 09-20-2010, 12:17 PM
Best of both worlds
So i have finally been gaining some mass and putting on some weight. But now i have a problem. Lately, i have been lifting heavy with low reps, but now i need to get my endurance. Mainly to increase overall strength and endurance, getting ready for the navy. I need to get in the best condition of my life, but i still wouldnt mind putting on some more size. So i was thinking of doing like ever week or every other to switch workouts. Lets say one week to do low rep, high weight. Then the following week to do high rep, low weight. Some variation of that. What would be best?
- 09-20-2010, 12:35 PM
Everyone is different, and will respond differently.
I think you have the right idea. Try alternating weeks, and see how your body responds.
When do you ship out?
- 09-21-2010, 09:20 AM
What is the battery of tests the navy uses for fitness?
You'll want to design a conditioning program that focuses on increasing your performance in these tests. Once that is done, you can add back in your strength/hypertrophy training.
09-21-2010, 10:07 AM
You can look for PRRS training, its structured that way in general
09-21-2010, 02:33 PM
well i am trying to get a contract for the seals. i dont know my ship date yet, but im in d.e.p and no way around it because of how many people they over recruited. so the wait is up to a year
09-21-2010, 04:32 PM
Google sealfit. Its like crossfit but designed for navy seals. If you can make it through a few weeks of that, you can do anything they'll throw at you.
09-21-2010, 09:35 PM
If you want to be a Navy seal you're going to have to focus all your training for that goal. With the amount of endurance work they do, you don't need to worry about getting any bigger. You obviously need some strength, but you also need a ton of strength endurance and aerobic fitness. I used to go and give nutrition lectures to the Air Force special forces training classes and the physical training they do is brutal. I would also recommend the previously mentioned crossfit-type programs as they incorporate a bit of everything and will help build the kind of endurance you will need.
09-21-2010, 09:51 PM
09-21-2010, 10:11 PM
09-21-2010, 11:29 PM
09-22-2010, 02:57 AM
09-22-2010, 03:29 AM
09-22-2010, 11:53 AM
Read through the site and figure it out then. The link you posted isn't even close to the kind of conditioning work you need to be doing for the SEALs. There are faq on the site that explains the exercises. They are very tough, usually taking 1-2 hours to complete. Calf raises, shrugs, curls, triceps work? That's not what you need to be doing for conditioning work. Maybe if you're remedial and need to get to a base level first then it will be alright. If you are serious about the SEALs and not just BSing, you need to work harder than you ever thought you could/would. Don't be a puss and look for an easier way out. This is legit conditioning that many SEALs actually do.
09-23-2010, 03:35 AM
09-26-2010, 09:48 PM
09-26-2010, 09:52 PM
yess sir, im starting next week, i already started running. 1.5 mile in 8:54 today, with smoker lungs. stupid phase, smoked for 3 years (pack a week) and recently quit.
09-26-2010, 09:55 PM
09-26-2010, 10:07 PM
just following orders :P
but seriously, i need to get 4 miles under 29 minutes. running a little farther every run, 3x a week
09-27-2010, 01:18 AM
09-27-2010, 01:21 AM
Ya it is going to be one of those u will quit mentally way before u do physically. The sport/activity I can most equate this to is wrestling. Find someone who is willing to push u further than u could possibly push urself bc that is what they r going to do.
09-27-2010, 01:26 AM
I might be willing to do a few weeks of seal fit to compete a little bit with you if you're interested.
09-27-2010, 01:30 AM
09-27-2010, 01:43 AM
09-27-2010, 01:53 AM
09-27-2010, 02:38 PM
09-27-2010, 02:57 PM
Do you want to do today's workout tomorrow or start with tomorrow's workout tomorrow? They suggest splitting the two workouts up for the first week or so but if you want to do it at the same time you're more than welcome to.
09-27-2010, 03:11 PM
Todays sounds good. Im goin to work in a bit but ill hit it up as soon as i get off, after my pre-workout meal of coarse
09-28-2010, 11:42 AM
09-28-2010, 09:16 PM
i did the pullups, bench press, crunches, but couldn't do the sand bag exercises because i didnt have a sandbag, working on getting one. i didnt know if im suppose to do all the work capacity, strength and durability.
09-30-2010, 01:53 AM
10-04-2010, 02:09 AM
Sorry man I've been wiped out this past week, so much I had to do. I'm in starting tomorrow. The workout is as follows:
Warm Up: Range of Motion drills. 1 mile run, then 21-15-9 Thruster (45#), sit-ups
Work Capacity: AMRAP 30 minutes:
5 x Burpee, 10 x Pistol (5 ea side), 15 x Knees to Elbow
Strength: Work to 1RM Squat Clean (SC)
Stamina: 5 rounds, not timed: 3 x SC @ 80% 1RM, 10 x 4-count jumping lunge, Buddy Carry 50M
Durability: 50 x GHD sit-ups. 50 x GHD hip extension. Eccentric Stretch or Foam Roll
I'm going to get at it at 9am tomorrow morning and I'll post shortly afterwards. Smash it.
10-04-2010, 02:27 PM
Work capacity - 8 2/3 rounds or 9 2/3 rounds, lost count
1RM Squat Clean/Full clean - worked to 220
Stamina - 5 rounds at 175x3 cleans, 10 jumping lunge, 50m sandbag carry
Stretched and called it a day.
Hardest part for me was the knees to elbows. I paced myself way too much and should have gotten in at least 1 more round.
10-04-2010, 09:32 PM
10-05-2010, 01:12 AM
5-10 minutes between my first warmup set of cleans and the 30 minutes of conditioning beforehand. After my 1rm, I had another 5 min rest. The stamina stuff is to be done at an easy pace.
10-05-2010, 01:14 AM
Warm Up: ROM Drills. Sprints 10 x 100M (:20 interval)
Work Capacity: For time:
50 x Wall Ball, 50 x Pull-up, 50 x Thruster (95#), Run 800M
50 x Power Clean (95#), 50 x Doulbe Unders, 50 x Push Press (95#), Run 400M
50 x Push-ups, 50 x Box Jumps, 50 x Burpees, Run 800M
Durability: Plank holds 3 x 2 minutes each. Stretch.
Should be interesting. Skip wall balls if you don't have a ball/medicine ball to throw. Sub 150 jumps with a jump rope for the double unders if you can't do them.
10-05-2010, 06:56 AM
That kind of stuff wears me out just to read it, much less do it.
10-05-2010, 02:47 PM
Finished in 53:58. Should have pushed out the last 800 a little quicker but went too quick on my first one and had to recover more than I wanted to.
10-06-2010, 04:53 PM
10-06-2010, 10:20 PM
i skipped 2 days cause i had to take care of some things. btw how many days do you do the sealfit in a week
10-07-2010, 06:42 PM
Sealfit is programmed as 3 hard days, a recovery day, another hard day, then an active rest.
I did yesterday's workout in 24:37. Today is a recovery day with a long hike/walk with a 40lb pack.
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