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Train like a SEAL

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Once a candidate successfully completes the US Navy's Basic Underwater Demolition School (a.k.a. BUD/S), he receives his SEAL Trident to wear proudly on his chest.  Navy SEALs are experts in sea, air, and land operations and among our nation's most elite forces.

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Navy SEALs Workout

Who must be in top physical shape to perform their job? Who must utilize all muscle in order to accomplish their task?

I'm not talking about professional bodybuilders, I'm talking about our nations elite fighting force - The U.S. Navy SEALs. These brave men are not worried about how they look in front of the judges, but how they are judged by their superiors.

Living by the mentality that they must perform to the best of their ability on every mission is why they are so successful. But how do these men get in shape in that short period of time called basic training?  For Navy SEALs, their toughest training is at Basic Underwater Demolition School (BUD/S).

In April 2009, US Navy SEALs shot and killed three pirates off the coast of Somalia who had taken an American ship and its Captain hostage.  SEAL sharpshooters are trained to hit targets "under a minute," meaning they are able to hit within an inch of a target from 100 yards.  For the snipers who killed the three Somali pirates, it had to be a "head shot," Humphries said, because one of the pirates was holding an AK-47 pointed at the back of American freighter captain Richard Phllips.  During the five day standoff, the Navy worked to get close to the pirates, but as their patience wore thin, the seas became rougher. The waves turned the lifeboat into a moving target, and the rear of the U.S.S. Bainbridge where the elite US Navy SEAL snipers were deployed was also heaving with the waves.

Navy SEALs Workout

Running is an integral part of Special Operations Forces training, qualifications course, and physical fitness regimen.  Not all US Navy SEAL operators started off as excellent runners - many needed the aid of Marathon Running training courses before becoming fleet-footed.

Bodybuilding takes years to come across the perfect physique and even then, some bodybuilders are still not happy with the results. The SEALs take a different approach to training, they are concerned with strength and endurance, not symmetry and hair loss products. In this article, I will outline a Navy SEAL workout someone gave to me.

This program is about a nine week long program. During this program, you should notice that your endurance will sore to heights never imagined. However, like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.  For run conditioning and training, check out our race running tips.  Special Operations Forces always have a strong core - it is what allows them to jump out of planes, dive deep underwater, and run for miles with their buddy on their back - check out our Core Stability Training section for more details.  Got what it takes?  Try military crossfit training - the same workouts the elite SEAL teams are training with. 

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First 9 Weeks:

Navy SEALs Fitness WorkoutWeek 1

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Week 3

Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4

Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Weeks 5-6

Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week

Weeks 7-8

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week

Week 9

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Second 9 weeks:

Week 1 & 2

Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Weeks 3-4

Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week

Week 5

Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week

Week 6 & Beyond

Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week

Navy SEALs Fitness Workout

As you can see, this program builds your endurance and your strength. Also, looking at this program, rest days are few and far between. Hence, one should take in an adequate supply of the necessary nutrients and water.  Help build solid muscle mass, supplement your diet with Whey Protein.  Check out the latest offer: HUGE 25% OFF SALE at Bodybuilding.com - Act Fast! Save on a gazillion products!

There is no doubt that such a fitness program as this one will work, however, doing this rigorous program requires commitment and determination. The exercises are simple - they involve no sophisticated movements or machines.  For maximum performance, check out Bodybuilding.com's TOP 50 selling products.  You can't always control what you eat - especially if you are deployed to Iraq or Afghanistan - but, you can stack the odds in your favor by supplementing your diet with the right nutritional supplements.

After the fat has been shed and the muscle is packed on, try out for the SEALs and see if you can make it.  As always, keep your health and well-being in mind while training - read our section on injury prevention tips and exercises to strengthen your lower back.  Work on your core strength too - check out our Military Core Fitness section for more information.  Want to bulk-up in your training?  Check out our tips on how to increase your bench press by 50 pounds.

Having a sound nutritional regimen is as critical as a strong conditioning program. That is why we have teamed up with Maximum Human Performance (MHP) President Gerard Dente to create The Ultimate 4-Part Growth Stack for our United States Special Operations Forces.

Whether it is building lean muscle or getting ripped, this stack has it covered. The following is a detailed outline of our nutritional supplement stack.

Build Lean Muscle Stack

This 4-part stack is for the athlete looking to build muscle and size and keep body fat to a minimum.

  1. Probolic should be taken post workout, before bed, and as a meal replacement. This is a 12-hour muscle feeding protein powder. This formula keeps the athlete in a positive anabolic state for a long period of time by using a 12-hour micro feed technology.  Check out the latest prices on MHP Probolic-SR, 4 Lbs., Chocolate.
  2. Anadrox should be split into two doses, 4am and 4pm.  This supplement combines the power of Nitric Oxide (NO) with a potent full spectrum fat burning matrix in one break-through formula to simultaneously trigger extreme muscle growth and pumps, while activating a powerful vasothermic fat loss reaction. This gives the athlete the Nitric Oxide pump they love, but keeps the fat off with a great fat burning formula.  We've got the lowest prices on MHP Anadrox, 112 Capsules.
  3. Dark Matter should be taken immediately post workout - 2 scoops is all you need.  Dark Matter is the newest post-workout phenomenon to date. This product is your ultimate post-workout muscle growth accelerator designed to be taken immediately after your workout before you consume any other shake or meal. All other substances will only slow down the precise nutrient infusion of the high velocity nano-physic particles in this product, shorten your anabolic window and impede maximum muscle growth and recovery.  Check out this promotional offer: MHP Dark Trail Kit, 1 Kit W/Free Shaker & DVD!
  4. T-Bomb II - take 3 tabs in the morning and 3 tabs at night.  This testosterone booster promotes your natural production of testosterone. This hormone is only beneficial if it is circulating in the blood as "Free Testosterone". Sex-Hormone-Binding Globulin (SHBG) is a protein that binds to Testosterone, rendering it useless.  This product doesn't just lower SHBG, it annihilates it! T-Bomb II frees up even more natural Testosterone for even greater gains in mass and strength. Unfortunately, not all Testosterone remains as Testosterone once it's produced.  We've got the lowest prices on MHP T-Bomb II, 168 Tablets.

The Complete Guide to Navy SEAL Fitness
This is perhaps the finest workout manual ever produced. I always have liked the idea of using calisthenics to get in shape because not only is it a little safer than weightlifting, but it can be done anywhere with no expensive gym membership or equipment. Before I would use the CJ Carracci DVD's, which don't get me wrong are an excellent workout too. But this is so much more complete. He breaks it down to 12 weekly workouts, that are different everyday and change weekly, progressively getting harder while switching things up to keep the workout fresh. There's swimming, running workouts, military calisthenics, and so much more. I have never been in this good of shape before. I can swim over a mile a day, jog for 5-6 miles at a time, and do pushups all day! Factor in that this book comes with a DVD to demo the exercises all for 13 bucks, and you will have the greatest tool in any workout arsenal.


Navy SEAL
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Related Articles:

Navy SEAL Inspirational Books

Lone Survivor
Four US Navy SEALS departed one clear night in early July, 2005 for the mountainous Afghanistan-Pakistan border for a reconnaissance mission. Their task was to document the activity of an al Qaeda leader rumored to have a small army in a Taliban stronghold. Five days later, only one of those Navy SEALS made it out alive.

This is the story of the only survivor of Operation Redwing, US Navy SEAL Petty Officer Marcus Luttrell, and the extraordinary firefight that led to the largest loss of life in American Navy SEAL history.  Lt. Michael P. Murphy led the team of PO2 Luttrell, PO2 Dietz and PO2 Axelso.  Luttrell fought valiantly beside his teammates until he was the only one left alive, blasted by an RPG into a place where his pursuers could not find him. Over the next four days, terribly injured and presumed dead, Luttrell crawled for miles through the mountains and was taken in by sympathetic villagers who risked their lives to keep him safe from surrounding Taliban warriors.

Roberts Ridge
This is an account of a group of US Navy SEALS who are ambushed on a mountain in Afghanistan and require rescue by Army Ranger rapid response team. The Rangers are subsequently ambushed requiring yet another rescue team. The story is told from the perspective of the soldiers on the ground, facing unbelievably cold weather, horrible terrain and a lot of determined enemies. Quite a few don't make it, but the story is more about the determination of these highly trained warriors to never leave a comrade behind. The action is quite detailed and the reader almost feels like he is there with the troops. Highly recommended.

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