Final Comments From RADM Smith

The Warrior Zero Body Weight Challenge

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This manual is a superb guide covering all the major focus areas required to maintain fitness as a SEAL. I offer as a final piece of SEAL culture, my version of "burn-out PT" in Table 15-11. The progression of the program is as follows: start at Stage 1 and cycle through the first set of each exercise, followed by the next sets. Next, move on to Stage 2 and use the same sequence. Begin with lower reps per exorcise, with the goal of eventually completing the PT as set forth in Table 15-11. Those who have clone it, knowr it is not what a modern fitness expert would necessarily approve of e.g., no stretching, (do it on your own time), over repetition of the same exercises, and several stomach exercises clearly not beneficial for the lower back (an understatement!). Having said that, you can do it practically anywhere, (if you have two or more hours); it exercises the vast majority of muscle groups; and finally, it imposes great pain and discomfort on the body - an instinct carefully nurtured, although sometimes avoided, (what's the water temp?) by even the most driven of us.

Its origin stems from a legendary SCPO in UDT-12 - Frank Perry, who reigned supreme among the West Coast teams for at least 15 years. I have omitted one of his favorite exercises -- the eight-count body builders — invoking the principle that if you do my PT fast enough (it's structured to do that), you will get the requisite cardiovascular benefit without the 100 eight counts we did every Friday morning (one set- non-stop). Enough is enough! While I suspect it was only Frank Perry's way of reminding us who WAS "the king" in those days, I certainly don't recall any challenges to his reign!

I've also picked up many of these exercises from working out with the various SEAL teams. I've attempted to incorporate unusual or esoteric exercises to provide the more easily-bored SEAL with a bit of variety. I've also attempted to work opposing muscle groups - my one compromise to modern-day fitness.

Of course, do not feel constrained with what I offer - add your own or modify mine as you see fit. However, if you can do this program in less than 2 hours 15 minutes, you might try marketing the program to the public (plenty of former SEALS are already doing so with their programs)!

More importantly, do it with your platoon! It makes for great brotherhood when one shares pain with one's teammates!

Hoo-Yah!

Exercises

Repetitions (#)

_ Repetitions Exercise

(#)

Stage 1

Stage 10

Up-Back-Over

10/20

Bicycle

50/40/30

Trunk Twist

10/20

Lunge (R)

20/20/15

Trunk Side Stretch

10/20

Stage 2

Stage 11

Push-Ups

10/15/20/25

Sit-Kneesbender

100/80/60

Neck-Up

Stage 3

Stage 12

120/100/80

Cross Sit-Up

50/30/30

Sitting Flutter Kick

150/80/70

Diamond Push-Ups

30/25/20

Dirty Dawgs

40/40/50

Stage 4

Stage 13

Side Crunch

50/40/30

Backnecks

100/80/60

Toe Raise

Stage 5

Stage 14

30/25/20

Push-Ups

50/40/30/20

Sit-Ups

100

Side Snapper

Stage 6

Stage 15

50

Jumping Jacks

20/20/20

Hand/Toe Sit-Ups

30/20/15

Wide Grip Push-Up

40/30/20

Push-Ups

10/25/40

Stage 7

Stage 16

Back Exercise

50/40/30

Back Flutter Kick

300

Thigh Crunch

Stage 6

Stage 17

50 50

Push-Ups Side Neck

Stage 9

50/40/30 50/40/30

Handstand Push-Ups - In Pairs

Stage 18

6/10/12/16

Stomach Crunch

200/125/100

Pull-Ups

100 reps

Lunge (L)

30/20/15

Dips

100 reps

In Stage 18 vary with Pyramids/Reverse Pyramids/Etc.

Many of the exercises in the RADM Smith's PT program have been described previously in the Calisthenics chapter (Chapter 8), but some are new. So you don't have an excuse not to try this program, diagrams for the new exercise are provided in Table 15-12. Have fun!

Table 15-12. Examples of RADM Smith's Exercises Exercises Exercises

Stage 2 - Neck-Up

Stage 7 - Back Exercise

Stage 3 - Cross Sit-Up Thigh Crunch

Stage 2 - Neck-Up

Stage 7 - Back Exercise

Stage 3 - Cross Sit-Up Thigh Crunch

Kung Exercise

Exercises Exercises

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Responses

  • Sara
    How to do "up back over" exercise?
    8 years ago

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