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4-Week Navy SEAL Training Plan

The document outlines a 4-week Navy SEAL-style training plan that includes strength training, running, swimming, mobility, and combat training. Each week has a structured schedule with specific exercises and progression in intensity and complexity. The plan emphasizes daily warm-ups and incorporates combat skills such as striking, defense, and ground movement.

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en950411
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2K views3 pages

4-Week Navy SEAL Training Plan

The document outlines a 4-week Navy SEAL-style training plan that includes strength training, running, swimming, mobility, and combat training. Each week has a structured schedule with specific exercises and progression in intensity and complexity. The plan emphasizes daily warm-ups and incorporates combat skills such as striking, defense, and ground movement.

Uploaded by

en950411
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

4-Week Navy SEAL-Style Training Plan with Combat Training

WEEKLY STRUCTURE

Mon: Strength & Calisthenics + Combat

Tue: Run / Swim

Wed: Strength & Calisthenics + Combat

Thu: Swim or Alt-Cardio

Fri: Strength & Calisthenics

Sat: Mobility + Core + Combat

Sun: Full Rest or Gentle Walk

WARM-UP (Daily, 5-7 min)

1. Joint Mobility (2 min): Neck rolls, Arm circles, Torso twists, Hip & Ankle circles

2. Dynamic Activation (2-3 min): High knees, Butt kicks, Jumping jacks, BW squats

3. Spine & Core Priming (1-2 min): Cat-cow, Bird-dog, Dead bug

STRENGTH TRAINING (Mon/Wed/Fri)

Week 1 (2 rounds):

- Push-ups (board): 10-15

- DB Row: 12/arm

- BW Squats: 25

- DB Plank Hold: 30 sec

- Glute Bridge: 20

Week 2 (3 rounds): increase reps by 2-5

Week 3 (4 rounds): add DB Thrusters

Week 4 (Challenge): max rep test, Murph-lite

RUN / CARDIO (Tue/Thu)

Week 1: 1.5 mi run or 500m swim

Week 2: 2.5 mi + pickups / 700m swim


4-Week Navy SEAL-Style Training Plan with Combat Training

Week 3: 3.5 mi + tempo finish / 900m swim

Week 4: 5 mi / 1000m or 25 min hard bike

MOBILITY & CORE (Sat)

- Jump-rope (5 min)

- Hip Flexor + Hamstring Stretches

- Bird-Dog, Dead Bug, Child's Pose Breathing

- Add yoga or foam rolling

COMBAT TRAINING (Mon/Wed/Sat)

WEEK 1 - Striking Basics:

- 3x3 min shadowboxing (jab, cross, hook)

- Jab-cross x 30, jab-cross-hook x 20

- Burpees x 10

WEEK 2 - Defense Focus:

- Slips, rolls, counters

- Sprawl + upkick

- Wall sit + punches

WEEK 3 - Ground Movement:

- Shrimp, base get-up, sit-throughs

WEEK 4 - Reaction Circuits:

- Fast combos + core finisher (plank, flutter kicks, climbers)

COMBAT CORE FINISHER (Optional, 5 min)

- 1 min: Flutter kicks + punches

- 1 min: Plank hold + shoulder taps


4-Week Navy SEAL-Style Training Plan with Combat Training

- 1 min: Mountain climbers

- 1 min: V-ups

- 1 min: Elbow plank

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