Weightlifting & Exercise/Training for Navy SEALS



I’d like to train for the Navy SEALS and I was hoping you could help me. Is this a reasonable exercise plan, or are there any changes you could suggest? I’m currently 24, 225lbs, 6’8”, in moderate physical shape, and I normally work out around 2 hours each day. My goal is to be successful at BUD/S, and the weightlifting is only there to help me improve my overall strength. There should be a focus on improving the calisthenics, running, and swimming, not necessarily lifting strength.

1. Run 4-5 miles at a “talking pace”
2. Push-ups, sit-ups, pull-ups, lunges, calf raises, low back exercises

1. Swim 100 yard speed intervals, up to 10 sets
2. Full body weight lifting, 3 sets of 10 (one exercise for every muscle group)

1. Run 3 miles at a strong pace
2. Push-ups, sit-ups, pull-ups, lunges, calf raises, low back exercises

1. Swim 1.5 miles at a “talking pace”
2. Full body weight lifting 3 sets of 10 (one exercise for every muscle group)

1. Run .25 mile speed intervals, up to 10 sets
2. Push-ups, sit-ups, pull-ups, lunges, calf raises, low back exercises

1. Swim 1 mile at a strong pace
2. Full body weight lifting (heavy weights) 4 sets of 5-8 (one exercise for every muscle group)

Note: Talking pace means I could talk in short sentences while doing the exercise.


It would be presumptuous of me to say I know what you need to do for prep for training in Coronado. I can look at this list and think its good, but i don't know what you will be tested on. I know you need to get used to COLD water because the water off Coronado is COLD. I suggest you speak with your recruiter and find out what the skill set they test on. When my son went into the Air Force they outlined what he needed for Basic and he worked on that stuff. By the time Basic training is over you will be conditioned pretty well. Don't worry....conditioning continues once you start A school.....and on to Seal training.   Best of luck to you. Thank you for your service.

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Karen Fili Sullivan


Get on the inside track with Karen and her daily advice. http://karenfilisullivan.com. Or on FacebookLIKE us at ZWL - Zen of Whole Living I have more than 30 years experience and can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. I've been certified by AFPA as a Personal Trainer and 12 years ago acquired a second certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates. Follow my Blog on http://karenfilisullivan.com


Almost 25 years coaching and training. Wow! I feel old. Before that I was a competitive bodybuilder and powerlifter (ask my Chiropractor -- he can tell you). I have trained kids ages 12 to 89. From sports specific training to stroke rehabilitation. I love helping people move more gracefully, powerfully and safely.

A few.

Published in Spring of 2013 The Zen of Weight Loss: A Mindful, Livable Approach to Fitness Get your copy at Square Market. https://squareup.com/market/body-restoration-by-karen/zen-of-weight-loss-in-mo

English with a Journalism concentration was my college education. My training has been with my mentor, Jack Michaels, ACSM and professor at the College of William and Mary. My certifications are with the American Fitness Professionals and Associates. AFPA. I hold a certification as a Personal Trainer and a Post Rehabilitation Exercise Expert (Isn't that a mouthful?l). My continuing education requirements have been fulfilled at a number of organizations and are monitored by AFPA. I keep my Red Cross CPR and First Aid current.

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Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.   Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration

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