Training Program

[Exodus]

I am currently in college finishing up a degree. After i graduate, in about 2 years i am going to put papers in for RECON after i go through Marine Corps Bootcamp. Not to sound over ambitious i am first focusing on making my way through boot and becoming a Marine. But i do want to plan on entering Marine Recon. I have been researching pretty extensively on how to train for this program. I have been through everything i could find and the best workout i have come across has been this 18 week workout program. Now i have access to pools, gyms, tracks, cross country trails, everything. So i have the tools to prepare, just want to make sure im making the right move physically. I am not going to lie, my physical condition is not awesome. I can do the starting requirement none the less. so i got myself where i need to be to start the program. I have been saving up money the last 2 months to make sure i have plenty of cash to supplement good eating habits and proper supplements. So i am starting this program tomorrow. Just thought i would like to hear some feedback. ill keep everyone posted on my progress in the future. with times and everything.


thanks again,

James

BTW: THIS WAS A POST FOR A NAVY SEAL TRAINING PROGRAM. IM SURE BOTH COURSES WILL DEMAND ABOUT THE SAME PHYSICALLY. if not feel free to let me know.

here is the workout program.

CATEGORY I RUNNING SCHEDULE
Week 1

Monday, Wednesday, Friday
2 miles per day, 8:30 pace
6 miles/week
Week 2 Monday, Wednesday, Friday
2 miles per day, 8:30 pace
6 miles/week
Week 3 No running. High risk of stress fractures
Week 4 Monday, Wednesday, Friday
3 miles per day
9 miles/week
Week 5 Monday - 2 mi, Tuesday - 3 MI, Thursday - 4 MI, Friday - 2 MI
11 miles/week
Week 6 Monday - 2 MI, Tuesday - 3 MI, Thursday - 4 MI, Friday - 2 MI 11 miles/week
Week 7 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week
Week 8 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week
Week 9 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week


CATEGORY I PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, Friday
Sets of Repetitions
Week 1 4 x 15 Push-ups
4 x 20 Sit-ups
3 x 3 Pull-ups
Week 2 5 x 20 Push-ups
5 x 20 Sit-ups
3 x 3 Pull-ups
Week 3 5 x 25 Push-ups
5 x 25 Sit-ups
3 x 4 Pull-ups
Week 4 5 x 25 Push-ups
5 x 25 Sit-ups
3 x 4 Pull-ups
Week 5 6 x 25 Push-ups
6 x 25 Sit-ups
2 x 8 Pull-ups
Week 6 6 x 25 Push-ups
6 x 25 Sit-ups
2 x 8 Pull-ups
Week 7 6 x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups
Week 8 6 x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups
Week 9 6 x 30 Push-ups
6 x 30 Sit-ups
3 x 10 Pull-ups
Note: For best results, alternate exercise. Do a set of push-ups, then a set of sit-ups, followed by a set of pull-ups. Do not rest between sets.


CATEGORY I SWIMMING SCHEDULE
(Sidestroke with no fins, 4-5 days per week)
Week 1 Swim continuously for 15 minutes
Week 2 Swim continuously for 15 minutes
Week 3 Swim continuously for 20 minutes
Week 4 Swim continuously for 20 minutes
Week 5 Swim continuously for 25 minutes
Week 6 Swim continuously for 25 minutes
Week 7 Swim continuously for 30 minutes
Week 8 Swim continuously for 30 minutes
Week 9 Swim continuously for 35 minutes

Notes: If you have access to a pool, swim as often as possible. Your initial work-up goal is 4-5 days per week and 200 meters distance per session. Develop your sidestroke on both right and left sides. Try to swim 50 meters in one minute or less.

If you DON'T have access to a pool, ride a bicycle for twice as long as the recommended swim duration.



Category II

Running

Most of the physical activities you will be required to perform during your six months of training at BUD/S involve running. Intense running can lead to stress injuries of the lower extremities in trainees who arrive unprepared for it. Swimming, bicycling, and weight training will prepare you for some of the activities at BUD/S, but ONLY running can prepare your legs for the rigors of the BUD/S program. You should also become accustomed to running in boots, a daily BUD/S activity. Select a lightweight boot such as Bates Lights.
CATEGORY II RUNNING SCHEDULE
Week 1

M/Tu/Th/F/Sa
Monday - 3 mi, Tuesday - 5 MI, Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI
19 miles/week
Week 2 M/Tu/Th/F/Sa
Monday - 3 MI, Tuesday - 5 MI, Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI 19 miles/week
Week 3 M/Tu/Th/F/Sa
Monday - 4 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI 22 miles/week
Week 4 M/Tu/Th/F/Sa
Monday - 4 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI
22 miles/week
Week 5 M/Tu/Th/F/Sa
Monday - 5 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 4 MI
24 miles/week
Week 6 M/Tu/Th/F/Sa
Monday - 5 MI, Tuesday - 6 MI, Thursday - 6 MI, Friday - 6 MI, Saturday - 4 MI 27 miles/week
Week 7 M/Tu/Th/F/Sa
Monday - 6 MI, Tuesday - 6 MI, Thursday - 6 MI, Friday - 6 MI, Saturday - 6 MI 30 miles/week

Notes: For Weeks 8 and beyond, you need not increase the distance of your runs. Instead, work on the speed of your 6-mile runs with an eye toward decreasing your time to 7:30 per mile or less.

If you wish to increase the distance of your runs, DO SO GRADUALLY. Do not increase your distance more than one mile per day for every week beyond Week 9.


CATEGORY II PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, Friday
Sets of Repetitions
Week 1 6 x 30 Push-ups
6 x 35 Sit-ups
3 x 10 Pull-ups
3 x 20 Dips
Week 2 6 x 30 Push-ups
6 x 35 Sit-ups
3 x 10 Pull-ups
3 x 20 Dips
Week 3 10 x 20 Push-ups
10 x 25 Sit-ups
4 x 10 Pull-ups
10 x 15 Dips
Week 4 10 x 20 Push-ups
10 x 25 Sit-ups
4 x 10 Pull-ups
10 x 15 Dips
Week 5 15 x 20 Push-ups
15 x 25 Sit-ups
4 x 12 Pull-ups
15 x 15 Dips
Week 6 20 x 20 Push-ups
20 x 25 Sit-ups
5 x 12 Pull-ups
20 x 15 Dips

Notes: These workouts are designed for long-distance muscle endurance. By performing high-repetition workouts, muscle fatigue will gradually take longer to develop.

For best results, alternate exercises each set to rest affected muscle groups for a short period.

Once you've met Categories I and II running and PT standards, you may vary your exercise program with the pyramid and swimming workouts below.


CATEGORY II SWIMMING SCHEDULE
(4-5 days per week)
Week 1 Swim continuously for 35 minutes
Week 2 Swim continuously for 35 minutes
Week 3 Swim continuously for 45 minutes with fins
Week 4 Swim continuously for 45 minutes with fins
Week 5 Swim continuously for 60 minutes with fins
Week 6 Swim continuously for 75 minutes with fins

Note: When starting with fins, alternate swimming 1000 meters with fins and 1000 meters without. This will reduce initial stress on your foot muscles.

Your goal is to swim 50 meters in 45 seconds or less.
Pyramid Workouts

You can apply the pyramid method to any exercise. The object is gradually to build towards a target, then ease down to the level at the workout start. For instance, pull-ups, sit-ups, and push-ups can be alternated as in previous workouts. But with the pyramid workout, choose a numerical goal and build up to it. In the sample table below, each number counts as a set. Work your way up and down the pyramid. The sample goal below is five sets.


SAMPLE PYRAMID WORKOUT
Goal: 5 Sets
Number of Repetitions
Pull-ups 1, 2, 3, 4, 5, 4, 3, 2, 1
Push-ups 2, 4, 6, 8, 10, 8, 6, 4, 2
(2 x number of pull-ups)
Sit-ups 3, 6, 9, 12, 15, 12, 9, 6, 3
(3 x number of pull-ups)
Dips 1, 2, 3, 4, 5, 4, 3, 2, 1

[Panzerman]

Dude, they'll give anybody orders to BRC these days. They're not exactly an elite unit anymore. They're taking non-volunteers straight out of SOI, they've done away with pre-BRC completely, and most of their talent got gobbled up by MARSOC.

And BRC doesn't quite stack up to BUD/S physically, but there's certainly no harm in preparing, is there?

Anyway, you won't need much in the way of suppliments with that sort of program - just get a good multi-vitamin. But do remember that no matter how good your training regimen is, physical fitness is 20% excercise and 80% diet. Get your eating under control - if you eat poorly, you'll perform poorly, and you'll be more prone to injury.

Just what kind of shape are you in, anyway? 6 miles a week doesn't sound like much, but if you're not running regularly already, that'll break you in short order. You also might consider using weights instead of calisthenics - weights allow you to train specific muscle groups more thoroughly.

[Exodus]

Thanks for the reply,

Yeah i have considered doing the Navy Seals as well. That stinks that recon really is not what it once was. I grew up on stories of recon in ww2, korea, vietnam. Small town stories . But none the less i am still open to change route. Just see what tomorrow brings i guess. whats MARSOC btw?

Anyhow i currently do a fair bit of boxing, wrestling, and mma. That is the extent of my physical activity. I have done a good amount of weight lifting, currently training with someone who is going for mr. oklahoma. But im concerned that lifting weights is not going to help the endurance part. From what i have read up, it seems like this schools are centered around muscle endurance. I can bench and curl alot but i sure cant bench and curl that weight 400 times like a pushup or 50 pullups. hehe.

But i agree 100% about what you said on diet. I really am going to be focusing a huge amount on that. Glad you mentioned that too, really makes me trust what ya say. Lotta knuckleheads seem to beleives its 80% physical activity 20% nutrition. I will look into a good multi-vitamin. One you might recommend? lotta body builders seem to go for animal packs.

Is there a certain weight lifting regim that you might recommend that would help with the endurance. im totally open to any advice. main reason i posted here.

Also in terms of the running, after this program i was going to be concentrating a day or too to extending my running distances. i would love to run 20 miles one day. but im going to focusing on increasing it by just a mile at a time. only have 2 years, so guess im trying to do baby steps on crack ! lol I did look at SEAL test requirements and it showed a pass/fail 14 run. i am going to be working on alot of diffrent terrains. like sand and country lake trails.

anyhow i appreciate all the advice!

thanks greatly,

James

[Exodus]

a little off subject but is there any diffrence between, MARSOC and USN SEALS?

besides the best part, being a Marine

[SGRock]

UH, YEAH!
MARSOC is a Marine Bn. Special Operations Capable. Navy Seals operate in small teams. SEALS are more precise, do surgical strikes.

[Panzerman]

MARSOC is actually the Marine Corps detatchment to JSOC (you're thinking MEU(SOC)). They're a full blown spec ops unit along the lines of Navy SEALs and the like.

And they just got kicked out of Afghanistan a few weeks into their deployment there for killing too many civilians.

[USMC Chuter]

I'd refute the idea that recon is any less proficient now than they once were.. I'm still pretty familiar with the recon community, and the standards have not changed. The do allow for more candidates, but the pass rate is no different. MARSOC has changed the playing field, but not the game.

[Exodus]

Okay cool, I was curios about that. Anyhow took panzermans advice after i looked into the whole situation more. Weight lifting with this time ahead of me, short, but still long enough, is a huge gain. I picked up a membership to the gym and researched some good workout plans

I decided to pick up the RipToes Program

go to Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. and you can find some information about it there. Going to start on this program than shock my body with a new one after i finish this. Everything i read on the forums said to shock your body. Do not let your body get tooo used to one workout program.


last but not least i have one extremely important question to ask. This lays with a medical history of mine. I was at age 1 diagnosed with asthma. My last occurance of asthma was at age 6. Ever since then, football, mma fighting, whole 9 yards. u name it. Never had a problem with my asthma since then. Just seemed to get all better all of a sudden.

anyhow what would the requirements be to join an elite team like that? Even with a history but i could go above and beyond any top entrance requirements? Would somethign stupid at age 6 hold me back? I had heard from a Navy Commander that they are only concerned about age 13 and up. But i forget to emphasize about joining and elite team, not just general enlisted ranks.

I researched and found this link,
Asthma and ADD/ADHD Policy for Joining the U.S. Military

This made me feel a little better, but since we have some active servicemen here i figure i would ask you guys. Since you would know firsthand.

Thanks again for everyones input, its been greatly appreciated. and thanks panzerman

James aka Exodus