Navy Seals : entraînement de musculation
Posté: 18/01/2004 12h50
Il est clair qu'ils recherchent plus l'endurance musculaire et la resistance à la douleur que l'hypertrophie et la masse, qui en feraient des recrues lentes, et essouflées...
N A V Y S E A L S C A T E G O R Y I WORKOUT
Physical Training Schedule I (Monday/Wednesday/Friday)
Week Sets of Repetitions
1 4x15 push ups
4x20 sit ups
3x3 pull ups
2 5x20 push ups
5x20 sit ups
3x3 pull ups
3 & 4 5x25 push ups
5x25 sit ups
3x4 pull ups
5 & 6 6x25 push ups
6x25 sit ups
2x8 pull ups
7 & 8 6x30 push ups
6x30 sit ups
2x10 pull ups
9 6x30 push ups
6x30 sit ups
3x10 pull ups
N A V Y S E A L S C A T E G O R Y II WORKOUT
Physical Training Schedule II (Monday/Wednesday/Friday)
Week Sets of Repetitions
1 & 2 6x30 push ups
6x35 sit ups
3x10 pull ups
3x20 dips
3 & 4 10x20 push ups
10x25 sit ups
4x10 pull ups
10x15 dips
5 15x20 push ups
15x25 sit ups
4x12 pull ups
15x15 dips
6 20x20 push ups
20x25 sit ups
5x12 pull ups
20x15 dips
These exercises are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high-repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The workouts listed below are provided for varying your workouts once you have met the category I and II workouts.
Pyramid Workouts
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, push ups, sit ups and dips can be alternated as in the
above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. As an example, say your goal is 5:
Exercise Repetitions
Pull ups 1, 2, 3, 4, 5, 4, 3, 2, 1
Push ups 2, 4, 6, 8, 1, 8, 6, 4, 2
(2 x #pull ups)
Sit ups 3, 6, 9, 12, 15, 12, 9, 6, 3
(3 x #pull ups)
Dips 2, 4, 6, 8, 1, 8, 6, 4, 2
N A V Y S E A L S C A T E G O R Y I WORKOUT
Physical Training Schedule I (Monday/Wednesday/Friday)
Week Sets of Repetitions
1 4x15 push ups
4x20 sit ups
3x3 pull ups
2 5x20 push ups
5x20 sit ups
3x3 pull ups
3 & 4 5x25 push ups
5x25 sit ups
3x4 pull ups
5 & 6 6x25 push ups
6x25 sit ups
2x8 pull ups
7 & 8 6x30 push ups
6x30 sit ups
2x10 pull ups
9 6x30 push ups
6x30 sit ups
3x10 pull ups
N A V Y S E A L S C A T E G O R Y II WORKOUT
Physical Training Schedule II (Monday/Wednesday/Friday)
Week Sets of Repetitions
1 & 2 6x30 push ups
6x35 sit ups
3x10 pull ups
3x20 dips
3 & 4 10x20 push ups
10x25 sit ups
4x10 pull ups
10x15 dips
5 15x20 push ups
15x25 sit ups
4x12 pull ups
15x15 dips
6 20x20 push ups
20x25 sit ups
5x12 pull ups
20x15 dips
These exercises are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high-repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The workouts listed below are provided for varying your workouts once you have met the category I and II workouts.
Pyramid Workouts
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, push ups, sit ups and dips can be alternated as in the
above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. As an example, say your goal is 5:
Exercise Repetitions
Pull ups 1, 2, 3, 4, 5, 4, 3, 2, 1
Push ups 2, 4, 6, 8, 1, 8, 6, 4, 2
(2 x #pull ups)
Sit ups 3, 6, 9, 12, 15, 12, 9, 6, 3
(3 x #pull ups)
Dips 2, 4, 6, 8, 1, 8, 6, 4, 2