Hatherleigh Press is committed to preserving and protecting the natural resources of the earth. Environmentally responsible and sustainable practices are embraced within the company’s mission statement. Visit us at www.hatherleighpress.com and register online for free offers, discounts, special events, and more. GO TO: WWW.GETFITNOW.com IT’S FITNESS 24/7 VIDEOS - WORKOUTS - FORUMS - ONLINE STORE The Navy SEAL Weight Training Workout Text copyright © 2013 Stewart Smith Library of Congress Cataloging-in-Publication Data is available upon request. ISBN: 978-1-57826-476-6 eBook ISBN: 978-1-57826477-3 All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the publisher. Cover and interior design by Nick Macagnone. Photography by Peter Field Peck. Disclaimer What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program, as with this specific program, written by Stew Smith. This recommended program has worked for many others. It may not be right for you. It is recommended that you consult a physician before undertaking any new fitness regimen. The workouts and information in this book do not represent any implicit or explicit endorsement by the United States Navy SEALs or United States military of any commercial or private products or services presented here. v3.1 CONTENTS Cover Title Page Copyright Introduction About Periodization Training Warm-Up Abdominal Exercises Back Exercises Upper Body Exercises Light-Weight Shoulder Exercises Lower Body Exercises Full Body Exercises Foam Roller/Myofascial Release (MFR) Exercises The Workouts Workout #1: Weight/PT Cardio Mix (Weeks 1–6) Workout #2: Adding More Weights/Less Running (Weeks 7– 12) Workout #3: Hardcore Mix of Weights, Calisthenics, and Cardio Options (Weeks 13–18) Substitution Workouts Weight Gain Tips How to Become a Navy SEAL Building Mental Toughness PST Clinic: The Navy SEAL Entrance Exam Closing Remarks About the Author Other Books by This Author INTRODUCTION The workouts in this book are designed as part of a weight lifting maintenance plan to be used for 3–4 months of the year. Before you begin this workout plan, I recommend you start with a challenging spring/summer routine of high-rep calisthenics and many miles of swimming and running, all of which can be found in the original Complete Guide to Navy SEAL Fitness. During your transition from the spring/summer plan, you should slowly integrate weight training into your training plan and slowly decrease calisthenics and impact aerobic activity. This helps your muscles to rebuild, allows your joints to recover, and reduces pains from high mileage and high repetition calisthenics. This program allows you to maintain growth and strength gains while avoiding over-training to the point of negative results. It also works to help avoid a range of other common issues often seen in year- round high repetition and high running mileage routines. The program is designed for those who have a solid foundation of training under their belts and are looking for new ideas to add to or replace elements of their existing programs. The programs in this manual are difficult, and require some time investment to complete effectively. Exercises involving weights, running, biking, or swimming, as well as moderate repetitions of calisthenics are all incorporated in such a way that recovery is possible and progress is optimal. These workouts are developed and tested daily by the free training groups of Heroes of Tomorrow that I hold in Maryland. They are difficult but doable, and are easy to scale back if you have issues with the intensity or time investment. For example: when runs are prescribed and your knees are not up to it, skip the runs and replace them with some form of non-impact aerobic exercise like biking, swimming, rowing, or elliptical gliding to finish off the fat burning stage of your workouts. For more information about my background or to contact me with questions/concerns about your training, please visit www.stewsmith.com. And, if you are ever in the Annapolis, MD area, please join one of the workouts for our nonprofit program—HeroesofTomorrow.org. Enjoy the workouts and the other information in this fitness manual. —Stew Smith