U.S. Navy SEAL Workout Routine

United States Navy Sea, Air and Land Teams, commonly known as SEALs undergo some of the most grueling military training in the world. These elite commandos must be in perfect physical condition to accomplish a wide variety of missions.

Every Navy SEAL recruit has to attend Basic Underwater Demolition School, otherwise known as BUDS.

navy seal workout routine

During this training, the Navy SEALs are pushed to their physical and mental limits. SEALs need to already be in top shape before they start this training.

Traditional body building routines are beneficial to many athletes, but SEALs often take a different approach to training.

They rely on strength as well as endurance to get them through their missions. Let’s have a look at what the Navy SEAL Workout Routine looks like.

Build Lean Muscle

SEALs need to have the endurance to swim or hike for hours just to get to their mission location. The physical training is geared towards recruiting muscle fibers that will help build lean muscles.

This will help the SEAL maintain the energy they need during extended periods of activity. This type of fitness level is best developed by performing high repetitions of exercises.

Navy SEAL Training

Every prospective SEAL candidate must pass the Navy’s physical screening test. This test consists of the following exercises:

  • Swim 500 yards in less than 12 minutes
  • Perform at least 42 push-ups in 2 minutes
  • Perform a minimum of 50 sit-ups in 2 minutes
  • Perform 6 pull-ups
  • Run 1.5 miles in 11 minutes and 30 seconds

Navy SEAL Workout Routine

A basic Navy SEAL workout routine incorporates the exercises that are performed during the physical screening test. The routine often utilizes the pyramid training method. The goal of this method is to build up to the maximum number of repetitions gradually, and then descend back down to the start of the workout. This will help work the muscles to failure.

Navy SEAL Fitness Pyramid Program

For best results, do this program 3 times a week and skip a day between the workouts. Also, alternate exercises between each set. After completing 2 push-ups, go right to 3 sit-ups, 2 dips and finish with 1 pull up.

Each time you do a set, you are adding repetitions, until you reach the goal. At that time, you are decreasing your repetitions. In this fashion, you are working your way up and down the pyramid.

The Navy SEAL Fitness Pyramid Routine

Exercise                  Number of Repetitions

Push-ups                 2,4,6,8,10,8,6,4,2

Sit-ups                    3,6,9,12,15,12,9,6,3

Dips                        2,4,6,8,10,8,6,4,2

Pull-ups                  1,2,3,4,5,4,3,2,1

As your muscle endurance increases over time, you can add more repetitions to each exercise. To enhance your fitness level, you can also add a weekly swimming and running regimen.

In fact, running and swimming are the bread and butter to the Navy SEAL workout routine. An effective running program will consist of running 2 miles at least 3 times a week. If you like, you can do this on the same days as the pyramid exercises.

Of course, no Navy SEAL can succeed without being able to swim. If you have access to water, try to swim for 20 to 30 minutes without resting. You can do this 2 to 3 times a week.

Advantages of the Navy SEAL Pyramid Training

The concept of Navy SEAL pyramid training can be utilized to strengthen and tone your body. These ascending and descending sets are also a useful way to challenge your muscles by breaking up the monotony of a traditional strength training routine. The quick pace of this Navy SEAL workout also provides additional cardiovascular benefits.

You don’t have to be a Navy SEAL to incorporate pyramid training methods into your fitness routine. Try this routine for 6 weeks and see for yourself what kind of results it can produce.

The best part is that you don’t need any weights or machines. You can perform this routine in a local park or even in your living room. Just remember to increase your intensity level as the exercises become easier.