First Post - Advice on Exercise

[SLCDBF01]

How's it goin?

This is my first post and thought I should put a little info on here in return for all the good stuff I've read. This is a good site that pretty much already answered all of my questions about SEALs and BUD'S prep. Some guy, I forgot his name replied to someones post about motivation and he wrote a damm inspiring, motivational responce to it about inner motivation (it was written in all caps). Good Job! You should put that at the bottom of every post you make as your sig.

Some of you may not agree with me, but I actually believe that you can increase max pullups and pushups with pure strength training. Wich would consist of heavy weight, low reps (2-5 reps), and no more than 5-10 sets for each muscle group. The reason why I think this is because when I was 14 I broke the school pull up record in the pe test and got 32 pullups and 127 pushups and all I ever did was pure strength training (I imagine the results where from more of a cns stimulation type workout). If I can remember correctly, I probally weighed around 130-135 lbs's at 5'8". But I got into heavy weight training at age 13. Some would say it is too young but I was young and didn't care because I enjoyed it and I maybe had what some would call a case of the "little man syndrome" caused by...oh I don't know.....maybe not being so tough in elemetary school or somethin like that. Anyways.....

I have a theory on why you are capable of putting on strength while you do endurance activities such as Swimming and running. As long as you lift heavy weights, low reps, without going to failure, and enough time inbetween sets you will not cause the muscle damage that in turn causes muscle growth, but instead you will just stimulate the CNS of your fast twitch muscle fibers and get stronger instead (ever see those 150 pound powerlifters squat 600 pounds or bench 400?). When you arent building muscle, that means no damage that your body has to repaire and no overtraining when it comes to completing your endurance activieties. Not only that, but I have experienced pure strength training actually increasing my max in pure body weight excercises as stated above (I remember feeling like a feather doing those). So if a person is stuck and need a boost in their max pullups, pushups, etc. I believe you can resort to pure strength while still swimming and running and then go back to cals with the running and swimming after about 4-6 weeks.

I also think that something like stew smiths book is essential if your going to go to buds, but I'm just talking about increasing your max, not how much strenious activity you can withstand.

I went back to one of my lifting journals from that time (age 14) and pulled out the wieght lifting routine I used. So here it is: (I'm glad my mom decided to keep those.Lol)


Monday:
*circuit 1
Incline Bench-5x3
Chins (w/ added weight if necessary)-5x3
*circuit 2
Flat Bench-5x3
Rows-5x3

Tues:

Crunches-500
Side Crunches-500 (250 on each side)
Gripper-3x25 each hand

Wed:
*circuit 1
Squats-5x3
Stiff Legged Dead Lifts (DOES NOT MEAN knees are completely locked out)-5x3
*circuit 2
Leg Extensions-5x3
Leg Curls-5x3

Standing Calf Raises-5x5

Thurs:

Reverse Crunches-500
Reverse Side Crunches-500 (250 one each side)
Gripper-3x25

Fri:
*circuit 1
Power Cleans-5x3
Push Presses-5x3
Rear Laterals-5x5
*circuit 2
Undergrip Pullups-5x3
Dips-5x3

(*circuit just means you do one excerices (ex. Incline Bench) wait 3 minutes and do another set of the next excercise (ex. Chins) then start over until all the sets are done then move on to the next circuit.

I plan on using this progam (slightley modified to decrease the volume) with added swimming and running for the next 4-6 weeks to see if I can increase my max like I had 5 years ago. I'll let you guys know how it goes. I will also start Stew Smith's workout after that and see how that goes.

Any opinions?

[depper]

I actually believe that you can increase max pullups and pushups with pure strength training.

first off lemme just say that im not a seal but i can see where your goin with this and i dont totally disagree with you. i think that whats actually happening here is that with strenth training your building mass and then by doing pull-ups and push-ups regularlly(as per your printed work-out sheet from this site) your then toning the previously built mass of muscle so dont think its strenth training alone thats helped you so greatly. bud/s really stresses being able to move you body weight around and by TONING
your muscles no matter how big, you can do this a lot easier.

[SLCDBF01]

Actually I never did any pullups or pushups when ever I accomplished the pullup score at school. The weight training progam above is not for building more size, its for building your neuro muscular effeciency wich causes your nervous system to recruit more muscle fibers so that you would feel lighter when doing the bodyweight excercises. Low rep strength training also increases tendon strength wich will also cause more muscle fiber recruitment through CNS stimulation as well as the possibility of less chance of injury to one durring BUDs. and thats why I believe I got such a great score. On the other hand, pullups, pushups, dips, etc., I believe are good for increasing your max BUT are much better at developing your body to withstand more abuse and strenious activity, over long periods of time, without overtraining to the point of serious injury, such as what you would experience at BUD/s. So why not throw in some low rep strength training if your at a plaute and want to increase your bodyweight excercises max? Then you could go back to your bodyweight excercises after a while and you will have that much better of a workout. If your preparing for BUDs I deffinantely believe that something like Stews progam should be at the core of your workout but I also believe in applying correct methods of strength training at correct intervals to maximise your progress. I do think that if you can complete Stews book down to the last bead of sweat then you really wouldn't need to apply strength training becuause you would already be ready, but a lot of people can't even perform the up to 10 pullups that it requires you to perform in the first week of the beginner workout before the actuall 12 week work out. I just think that it is good for 2 things: Increasing you 1 set max and strengthening your tendons.

[depper]

dont get me wrong, i do plenty of strenth training with weights and logs and whatnot. and i too believe that low rep strenth training is key in developing a platform for an iron structure but all im saying is that theres no substitute for high rep bodyweight exersises to prepare for the hell your body goes through at BUD/s. you obviously know more about the bodys physiological
development than i do so i wont argue with you about it. im just going on experience. ive not seen stews work-out. Is it really as kick *** as you say it is. if so i want to give it a whirl. if you would, would you e-mail me some of the basic stuff it talks about(work-out schedules, different techniques for working out, times, etc.)i would appreciate it. (depper@navyseals.com) thanks

depper out

[SLCDBF01]

I agree, it is essential that you do high rep bodyweight excercises to prepare you for the strenious activities at BUDs. Calisthenics should be at the core of your workout combined with running and swimming of course.

Without trying to sound like I'm pushing the sale of his book or advertising it or whatever, I think his book is the best I've come across for preparing yourself for BUDs. But if you got the heart, something as simple as the Warning Order is all you should need. His book has so many different combinations/techniques/sequences of excercises (cals, runs, sprints, swims, etc.) and each individual week never repeats itself so you don't get bored with it. It just keeps getting harder and harder. He's got some mental strategies that can help you through BUD's and a few other treats in there as well. He shows you different running and swimming techniques to prevent injuries and make faster times. It's deffinatately worth it in my opinion. I would send you some methods but it really doesn't have any specific/basic methods. It's really just many different methods put together intelligently. Just go to www.getfitnow.com if your interested in it.

[BigTex05]

At GetFitNow.com thats all they ever talk about. Stew this, Stew that...I've only heard lots of positive remarks about it. I might go get the book sometime and check it out.

[elpaninaro]

But if you got the heart, something as simple as the Warning Order is all you should need.


Dude I think you got it 100% right there.

I am not a SEAL either, but it is a dream I have had and I tried all sorts of things I thought would "work best" and low and behold, when I finally got around to just following the Warning Order, that has gotten me closer to kicking that screen test in the *** than anything.

The other poster (depper I think it was, cannot see other posts as I write this) also makes a KEY point and something I think a LOT of people forget- training for BUDs is NOT about building mass, but about learning to easily and efficiently manipulate your own body weight.

I am not saying your theory about how to train is wrong, just letting you know that if you want to get to BUDs your one and only goal should be destroying that screen test. It is deceptively simple, but it can and does work to follow the Warning Order.

A note on the screen test as well. Do the minimums look easy to you? That is because they are.

If you really want to be at the top of the class when it comes to the screen test, forget the minimums. They are easy for a reason- because those who really can blow them away will set themselves apart as ideal candidates.

As related to me by the SEAL detailer in DC a few years ago, here is what you need to do on that screen test,

500m swim in 8:00, and use sidestroke, not breaststroke- preferably switching right and left sides of your body every lap (ie face the same direction the whole swim.)

120 pushups in 2 minutes

120 situps in 2 minutes

25 dead hang pullups

1.5 mile run in 8:00.

To meet the minimums of the screen test, you can do all sorts of different things, but to meet the above standards in the quickest and most efficient time possible- I really think you need to follow the Warning Order suggestions and take them to the next level each and every day. The above threshholds are tough enough, that you really do not have time to mess with other stuff- and again I think it is that way for a reason...

[SLCDBF01]

Yeahh,
I know, Stew is somewhat of a legend over on that board but I think he's earned it. He's got good trac record of people he's helped prepare for BUD's and then making it through. There are those few or more on the forum that act like he's the god of all that is good. LOL.

Does anybody know about the CJ Caracci videos "Navy SEAL Burnout PT Challenge" and "Navy SEAL Deathwish PT". Are they more geared towards people that are preparing for BUD's or are they kinda like a more intense version of Richard Simmons? LOL. They seem interesting and I might shell out the green for them if someone can give me a briefer on what they are all about and if they would be a benefit in preparing for BUDs.

Thanks

[soulburst]

CJ video is good I have Burnout PT.There was only one draw back is that it is very long about 85mins
I can only schudule 1 hr a day for a workout so they have to be fast and intense.Is their a video of PT
that takes place on the Ginder?

[depper]

that takes place on the Ginder?

grinder?

[elpaninaro]

I have all the CJ Caracci videos and they are useful I think for both BUDs preparation and for those seeking to just get in better shape. They are set up where you can follow at your own pace, so you can use them at any fitness level and then over time take it as far as you want.

The only potential drawback is that the second two require a fair amount of equipment or "props"- and are not easily done at home in front of the TV. The first video however is quite good for home use and I use it a lot.

It is a good thing to do on days when you cannot get out to run or swim due to weather or time contraints. They are also very useful in that they have a strong emphasis on stretching. These videos are great workouts to make sure you are stretching properly to avoid injury and excess stress.

Even if you do not follow the video every day, there are a lot of good stretches and pushup/situp variations in there you can adapt to your regular workout routine every day.

So not sure if you want to buy them all, but the first one is definitely going to be useful- with the other two being good for those with more advanced fitness and access to gym bars and the like to complete all the exercises.

Another good thing to do is climb rope. Every SEAL I have asked about training has told me to climb rope as much as possible. It is apparently one area where a lot of people have a weakness (like pullups.)

[SLCDBF01]

Thanks for the replies,
I think I'll go ahead and purchase a couple. I always like trying different things to add variety to my routines.

Soulburst,
If you go to the video section it says that Caracci's Industrial Strength PT workout video is a condensed (35 minutes) version of his other workout tapes. I went ahead and emailed somebody about it and they said you perform alot of reps at a fast pace. I imagine it's probably a bit harder with the faster pace, but might be something your looking for if you only have an hour a day to workout. You could add in some swimming and/or running in there to to fill in the extra time.

[soulburst]

Depper,
The 'Grinder' is the area at the BUD/S compound were the do all the PT sessions.
If you have seen any videos is the area were all the pull up bars are.

[depper]

i know i was just correcting your spelling(LMAO) :D