NSW / NSO / · PDF fileAnatomy and Physiology The systems in the body that are important in...

NSW / NSO / AIRR

Physical Training Guide

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Introduction

Part 1 – Fundamentals of Physical Fitness

•Anatomy and Physiology

1)Cardio-Respiratory System

2)Musculoskeletal System

3)Central Nervous System

•Energy Production

1)Oxidative Energy System

2)Glycolitic Energy System

3)ATP-CP Energy System

•Physical Training

1)Types of Physical Training

a)Aerobic

b)Anaerobic - Sustained

c)Anaerobic – Explosive

2)Adaptations of Progressive Training

a)Cardio-Respiratory System

b)Musculoskeletal System

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b)Musculoskeletal System

c)Central Nervous System

•Nutrition

1)Nutrients

a)Protein

b)Fat

c)Carbohydrates

2)Nutritional Needs

3)Nutrition Tracker – What/When/How Much

4)Hydration

Part 2 – Fundamentals of Training

•Technical Aspects

1)Running

2)Swimming and Water Confidence

3)Strength and Conditioning

•Environmental Concerns

Part 3 - Training for NSW/NSO/AIRR Candidates

•Training Matrix

•PST Training Program

•12 Week Pipeline Prep

•NSW/NSO/AIRR Assessment

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Potential candidates for the Navy’s Special Warfare, Special Operations,

and Air Rescue training pipelines come from diverse backgrounds from all

over the United States. While many of these individuals have some degree

of athletic training in their past, having competed in high school or college

level sports, the physical requirements of BUD/S, SWCC, EOD, Diver, and

AIRR training, is extremely unique.

The fitness developed in high school and college athletics, even when a

candidate is involved in more than one sport, is often insufficient. For this

reason, very few candidates possess the specific fitness attributes necessary

to be competitive in NSW/NSO/AIRR pipelines without specialized

training.

The objective of this guide is to provide the

NSW/NSO/AIRR Mentor with comprehensive

instruction in the fundamentals of fitness andtraining in order to optimally prepare potential

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In order to provide candidates with a consistent and effective message on

the approach to preparing and training for NSW/NSO/AIRR pipelines, the

information found in this guide is based on the instruction and training

methods found in The Navy SEAL Physical Fitness Guide, the NSWC

Physical Training Guide, as well as accepted principles of exercise

physiology and athletic training.

The concepts in this guide were written with the words of Einstein in mind:

“Make everything as simple as possible, but not simpler”.

The training in this guide is intended for healthy adults who are within

USN height and weight standards and have been examined by a MEPS

Medical Officer (MD/DO) and found to meet the physical requirements for

SEAL, SWCC, ND, EOD, or AIRR.

training in order to optimally prepare potential

candidates from a wide range of fitness

backgrounds.

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The systems in the body that are important in training are the:

1. Cardio-Respiratory system.

2. Musculo-Skeletal system.

3. Central Nervous system.

Cardio-Respiratory System

The Cardio-Respiratory system is a combination of the cardiovascular

system (the heart and blood vessels that pump and then carry blood to and

from muscles and organs within the body), and the respiratory system (the

airway and lungs that provide oxygen to the body and expel carbon

dioxide).

The respiratory system absorbs gases in the air in the small sacks in the

lungs, called alveoli. Within the alveoli are small blood vessels that take the

Part 1Fundamentals of Physical Fitness

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lungs, called alveoli. Within the alveoli are small blood vessels that take the

oxygenated blood to the heart to be pumped throughout the body. Once the

blood is pumped out of the heart it travels through the arteries, to arterioles

(small arteries), and then to capillaries where it provides oxygen and

nutrients to muscles and other organs. After dumping off the oxygen and

nutrients, the capillaries absorb carbon dioxide (a byproduct of energy

production) and other cellular waste, and return it to the heart via veinules

(small veins), then veins, and then to the heart where it is pumped back to

the lungs to expel the carbon dioxide and more absorb oxygen.

Musculoskeletal System

Bones

The internal framework of the body is the skeleton. The skeleton consists of

206 bones that perform a wide range of functions. The joints between bones

permit movement, some allowing a greater range of motion than others.

There are two main types of joints; the hinge joint (knee and elbow) and ball

and socket joint (shoulder and hip).

Bones are connected to one another by ligaments, while tendons connect

muscle to bone.

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The muscles of the skeletal system enable movement by converting

chemical energy to mechanical energy. There are three basic types of

skeletal muscles:

Type I - Slow Twitch

Type IIa – Fast Twitch (moderate power)

Type IIb – Fast Twitch (high power)

Type I muscle fibers are involved endurance activities. These fibers, also

called slow twitch fibers, are noted for their ability to produce energy in the

presence of oxygen. Thus, they are primarily aerobic. The main fuel source

for this fiber is fat (fatty acids), which allow the muscle to work at a steady

rate with noticeable resistance to fatigue.

Type II fibers can be categorized into two types: Type IIa and Type IIb.

These fibers are adapted for strength and power activities.

The Type IIa fiber is a cross between a slow twitch and fast twitch fiber in

that it is both aerobic and anaerobic. It is “faster" than the slow twitch fiber,

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that it is both aerobic and anaerobic. It is “faster" than the slow twitch fiber,

but it is not as well suited for endurance activities.

The Type IIb fiber is truly a fast twitch fiber, with very high contraction

speeds. These fibers are almost exclusively anaerobic and have minimal

capacity for aerobic production of energy.

It should be noted that each of the muscle fiber types has a different

recruitment pattern, and typically the Type IIb fiber is only recruited for use

during maximal effort. Type I and Type IIa fibers contract during light as

well as moderate activity.

Physical training can lead to changes in the characteristics of the fibers,

especially the Type IIa fibers which can take on dominant characteristics of

either aerobic or anaerobic activity.

The amount of type I and type II muscle fibers in an individual is

genetically predetermined, and all normal skeletal muscles contain all fiber

types. The proportion or distribution of these fiber types within and across

individuals differs, however.

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The central nervous system is made up of the brain, spinal chord, and

nerves. Electrical impulses are generated in the brain and follow along the

spinal chord and nerves to elicit movement at the muscular level.

Electrical impulses that are generated regularly create a pathway that allows

for faster transmission of the message and more efficient recruitment of

muscle fibers.

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ENERGY SYSTEMS

All human function requires energy. This is true of activities like running,

swimming, and other forms of exercise, as well as things like reading a

book, or even sleeping. The human body produces energy in two primary

ways, either by using oxygen, or by using or creating a chemical in the body

known as ATP (Adenosine Triphosphate).

Energy production that combines oxygen with fatty acids and/or blood sugar

is called aerobic. Energy production that produces ATP without oxygen is

called anaerobic.

Aerobic - The Oxydative Energy SystemFor relatively low intensity efforts, the body can produce energy by

combining oxygen with fatty acids (triglycerides) and/or blood sugar

(glycogen). This energy source powers slow twitch (Type I) muscle fibers

and can be sustained for long periods of time.

The activities that can be performed in this state are called Aerobic, and are

things like long slow distance runs or swims.

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things like long slow distance runs or swims.

Sustained Anaerobic - The Glycolitic Energy SystemFor activities that require more energy than what the oxidative energy

system can provide alone, the body produces ATP by using glycogen to

power fast twitch Type IIa muscle fibers. This produces a more powerful

muscle contraction, but has a limited lifespan (about 4 minutes) because in

the process of breaking down glycogen to make energy, lactic acid is

produced. When the body cannot clear the lactic acid as fast as it is being

created, as in a sustained effort, the muscles begin to fatigue and call on the

aerobic system to assist.

This is why in a high intensity effort it may at first feel easy, but soon the

muscles start to burn and shortly thereafter you are breathing hard. In a

sustained high intensity effort that lasts more than about 4 minutes, the

Glycolitic and Oxidative energy systems work together.

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Explosive Anaerobic - The ATP-CP Energy SystemMuscles have a small supply of ATP ready to go. In a maximal effort, this is

the fuel that will provide high octane energy. It only lasts a very short time

though, up to about 5 seconds. When ATP is converted to energy, the result

is the formation of ADP (adenosine diphosphate). To sustain longer

durations of high intensity effort, Creatine Phosphate (another element

stored in the muscles) combines with ADP to make ATP.

The energy produced by this method is extremely powerful and is only used

in the most demanding tasks but only lasts for up to about 30 seconds.

The Barbecue Analogy

A helpful analogy to understanding energy production at the muscular level is to

think of a charcoal barbecue.

1. When a match is struck and thrown onto a barbecue, the first thing to burn is

the lighter fluid. This is the Explosive Anaerobic Energy System, which burns

clean, quick, and hot. This energy system provides fuel for extremely fast

twitch (Type IIb) muscle fibers. This energy system only lasts about 30

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It is vital to understand how the energy systems work in order to maximize

the effectiveness of training. By spending time in each of the energy

systems on a consistent basis you develop greater competencies at each

level. This is important because it can be easy to make the mistake of

training at levels that only affect one or two of the systems, and thereby

leave big deficiencies in your fitness.

twitch (Type IIb) muscle fibers. This energy system only lasts about 30

seconds.

2. After the lighter fluid has burned off, the charcoal burns. This is the Sustained

Anaerobic Energy System, which still produces a flame but burns at a lower

level for a longer period of time. The energy produced still provides fuel for

fast twitch (Type IIa) muscle fibers, but in the process creates a lot of smoke

(lactic acid). This energy system lasts about 4 minutes on its own.

3. Finally, when the charcoal flame has burned off, slow embers continue to

produce heat but without any flame or smoke at all. This is the Aerobic

Energy System, which can burn at a slow rate for long periods of time and

powers slow twitch (Type I) muscle fibers.

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PHYSICAL TRAINING

The physical fitness required for NSW/NSO/AIRR pipelines calls for

candidates to train in all energy systems, using a variety of exercise

approaches. The acronym FITT stands for Frequency, Intensity, Time,

and Type. In this chapter we’ll go over each of the exercise categories using

the FITT method, and then look at some of the physical adaptations that

result from training.

Types of Physical Training

AerobicAerobic conditioning develops endurance; efficiency in using oxygen to

produce energy.

Frequency – 2 to 3 sessions per week.

Intensity – Low to moderate consistent Long Slow Distance effort.

Time – Training sessions should last for 30 minutes or more, based on level

of fitness.

Type – Running and swimming are the predominant types of exercise that

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Type – Running and swimming are the predominant types of exercise that

should be used, however rowing, biking, and other cardio machines are also

beneficial.

Sustained AnaerobicSustained anaerobic conditioning develops strength and stamina; efficiency

in performing large volumes of work in relatively short periods of time,

primarily using glycogen as fuel.


Intensity – Short bursts of high intensity with minimal rest periods

between.

Time – Training sessions should last from 10 to 30 minutes.

Type – Running or swimming repeats of continuous high intensity,

combination of weightlifting and bodyweight exercise.

Explosive AnaerobicExplosive anaerobic conditioning develops top end strength, power, and

speed; efficiency in performing high volumes of work in very short period

of time using ATP-CP as fuel.

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Anaerobic Explosive cont.


Intensity – Short explosive bursts with long recovery periods between

efforts.

Time – Training sessions should last up to about 20 minutes – which

includes appropriate warm up and recovery time between efforts.

Type – High Intensity Interval running or swimming for up to 30 seconds,

functional weight lifting (squats, deadlifts, overhead press, bench press,

etc), and plyometrics. Recovery time between efforts should be 2 – 3 times

the work period.

Physical Adaptations Resulting from Progressive Training

The term “Progressive Training” simply means that the objective of training

is to progress in competency. For this to happen there must be sufficient

stimulus to the various systems in the body for them to adjust to the

demands put on them. Here is a brief description of some of the adaptations

that occur to the main systems of the body that are affected by training.

Cardio-Respiratory System

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Cardio-Respiratory SystemThe changes that occur in the cardiovasular and the respiratory systems

have to do with becoming more efficient at supplying the muscles with

oxygen and nutrients and disposing of carbon dioxide, lactic acid, and other

waste. Here are a few of the important adaptations:

1. Increased diffusion of gases in the lungs – oxygen uptake and carbon

dioxide removal.

2. Increased cardiac output – strengthening of the heart = ability to deliver

more blood.

3. Increase in diffusion at the capillary level – growth of blood vessels

where transmission of nutrients and waste removal takes place.

Musculoskeletal SystemThe changes that occur to bones and ligaments have to do with becoming

more resilient under strain. The changes of the muscles and tendons have to

do with both becoming more resilient and improving contraction efficiently.

Here are a few of the important adaptations:

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Musculo-Skeletal cont.

1. Increase in bone density – bone is able to sustain greater loads and

impact.

2. Strengthening of ligaments – stronger bone to bone connection.

3. Development of muscle fibers – fibers are able to do more work

efficiently.

4. Strengthening of tendons – stronger muscle to bone connection.

Central Nervous SystemThe changes that occur at the CNS level are centered around development

of electrical pathways from brain to muscle. These neuro-muscular

pathways, if developed correctly by adhering to proper technique, cause

muscular contraction to be extremely efficient. Here are a few of the

important adaptations:

1. Improved recruitment of muscle fiber – fibers are able to contract more

powerfully and more efficiently.

2. Targeted recruitment of muscle fiber – only the fibers necessary are

used.

3. Improved accuracy in movement – concentric and eccentric movement

is accurately controlled.

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is accurately controlled.

4. Development of “muscle memory” – performing complex movements

takes little to no conscious thought and minimizes energy expenditure.

The objective of training for the NSW/NSO/AIRR candidate should be to

develop greater competency along a broad range of physical demands so

that they have the best chance of success. Through progressive training in

the three main exercise modes – aerobic, sustained anaerobic, and explosive

anaerobic – it is possible to cause the body to adapt and thereby improve.

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NUTRITION

For NSW/NSO/AIRR candidates, the area that often causes the most

confusion is how to fuel the body for optimal training and recovery. This is

in a large part due to the many nutrition plans that have gained popularity

for fitness enthusiasts and athletes. Some plans recommend meals that are

high in carbohydrates and low in protein and fat, others cut carbohydrates

out altogether. For the candidate browsing the internet for direction on what

to eat and when, getting the right information is a lot like shooting with your

eyes closed.

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NutrientsThe science of nutrition has been well researched and is fairly easy to

understand, yet many candidates have little experience of knowledge as to

how best to fuel the body for optimal training and recovery. Before we get

too involved in how to put together a healthy diet, let’s look at the main

components that food is made of; carbohydrates, protein, and fat.

CarbohydratesCarbohydrates provide energy to the body in the form of glucose (blood

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Carbohydrates provide energy to the body in the form of glucose (blood

sugar), which is stored in the muscle as glycogen. To read more about the

importance of glycogen, see the chapter on Energy Production – The

Glycolitic System.

There are two types of carbohydrates:

1. Simple carbohydrates have two sugar molecules hooked together.

They are commonly found in sugars, syrups, and milk. Simple

carbohydrates are converted to energy very easily.

2. Complex Carbohydrates have three or more simple sugars hooked

together, which are converted to simple sugars by the body. Complex

carbohydrates are commonly found in grains, vegetables, and legumes

(peas and beans). Complex carbohydrates require more work for the

body to convert to energy, but last longer.

Another component of complex carbohydrates is that they also provide the

body with dietary fiber, a necessary part of a healthy diet.

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ProteinProtein is used by the body to form muscle and connective tissue, repair

injury, carry nutrients throughout the body, and contract muscle.

Protein is found in red meat, fish, poultry, dairy products, and beans.

FatsDietary fats have gotten a bad reputation, largely because many people

attribute their name to unwanted weight gain. Dietary fats are actually an

essential part of a healthy diet and provide a major source of stored energy,

insulation, and protection of the organs. Fats are also an integral part of

transporting nutrients throughout the body. There are three types of fat

found in foods and one that is a part of many processed foods.

Saturated Fats – are solid at room temperature and come mainly from

meats, lard, butter, dairy products, and some tropical oils (coconut, palm,

palm kernel).

Monounsaturated Fats – are liquid at room temperature and are found in

olive oil, canola oil, and peanuts.

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olive oil, canola oil, and peanuts.

Polyunsaturated Fats – are liquid at room temperature and are found in

fish, corn, what nuts, seeds, and vegetable oils.

Trans Fats – are unhealthy fats found in manufactured and processed foods

and should be avoided.

Nutritional NeedsEveryone has different nutritional needs based on their age, activity level,

bodyweight, and personal taste.

The formulas on the following pages provide a

means for determining an individual’s nutritional

requirements for total calories and the breakdown of

carbohydrates, proteins, and fats.

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STEP 1Determine you Basal Metabolic Rate (BMR)

This is the amount of calories needed to sustain life

Men 18-30 – 6.95 x bodyweight + 679 = BMR

Men 31-60 – 5.27 x bodyweight + 879 = BMR

Women 18-30 – 6.68 x bodyweight + 496 = BMR

Women 31-60 – 3.95 x bodyweight + 829 = BMR

Your BMR = __________________

Step 2

Determine your Activity Factor

Activity Level Activity Factor

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Activity Level Activity Factor

Very Light 1.2

Light 1.4

Moderate 1.6

Strenuous 1.9

Exceptional 2.3

Step 3

Determine your Daily Estimated Energy

Requirement (EER)This is the amount of calories needed to support training load

EER = BMR x Activity Factor

Your EER = _______________

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Determine your Daily Carbohydrate Need

EER x 0.40 = Carbohydrate Calories per day

Carbohydrate Calories = _______________

Carbohydrate Calories / 4.5 = Total Grams per day

Total Grams = ______________

Determine your Daily Protein Need

EER x 0.30 = Protein Calories per day

Protein Calories = _______________

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Protein Calories = _______________

Protein Calories / 4.5 = Total Grams per day

Total Grams = ______________

Determine your Daily Fat Need

EER x 0.30 = Fat Calories per day

Fat Calories = _______________

Fat Calories / 9 = Total Grams per day

Total Grams = ______________

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Tracking Your Nutrition

Understanding your personal nutrition needs is altogether different from

actually following a diet that provides your body with what it needs. That

there are hundreds of diets available that are based on sound scientific

research, and yet obesity is on the rise, challenges the notion that providing

a prescribed diet for health and fitness is a viable solution. The fact is that

individuals have unique tastes in foods that is based on a number of

variables, including upbringing, geographic location, family income, etc.

The long term solution is not to prescribe a regimented diet, but instead

provide a tool that allows an individual to create a diet that meets their

nutritional needs, while staying congruent with their lifestyle.

The Nutrition Tracker Tool spreadsheet that is provided with this guide

allows candidates to dial in their nutrition by inputting what foods they eat

and when they eat them, along with the protein, fat, and total calories of

each item to get a detailed view of their total nutritional intake.

Here’s how it works:

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Here’s how it works:

1. Input the foods you eat and time of day you eat them.

2. Look up the nutritional data, if it is not available on the package, and

input the protein, fat, and calories.

3. At the end of the day, look at the total calories consumed and the

percentages of macronutrients (protein, carbohydrates, and fat).

Given a full day’s data, it is possible to see exactly where there are problems

in the diet, and what modifications can be made to correct them.

Why it works:

1. Although there are a great number of food options available, most

people have a fairly narrow band of variety in their diet.

2. Using the Nutrition Tracker allows an individual to dial in portion

control in the foods they like to get the right amount of calories and

macronutrients.

3. By going through the process of inputting the nutritional values for the

food an individual eats, they become much more aware of how

nutrition affects their recovery and performance.

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Hydration

The human body is about 80% water. Even small deviations from that due

to dehydration can have catastrophic results.

Most candidates have grown up drinking nearly everything but water when

they are thirsty. Soda, juice, milk, energy drinks all contain water, but do a

very poor job of replacing water lost through sweat, respiration, and

urination. In fact some are diuretics and cause additional water loss.

An active candidate should consume no less than about a gallon of water per

day, and should urinate regularly. The color of the urine should be clear or

at worst a pale yellow. If they become thirsty, they are behind the curve and

need to increase their water intake.

In hot or cold environments it is important to increase water intake. It is

also vital to begin hydrating 24 hours prior to a PST/Training Session, as

dehydration can cause poor performance, particularly under stress.

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Rules for Optimal Nutrition

1. Eat a breakfast consisting of protein and complex

carbohydrates within an hour of waking.

2. Eat a lunch consisting of lean protein, complex

carbohydrates, and vegetables.

3. Eat a dinner consisting of lean protein, complex

carbohydrates, and vegetables.

4. Snack between breakfast and lunch & lunch and

dinner on nuts and seeds, fruit, and yogurt.

5. Drink at least a gallon of water a day.

6. Avoid processed foods and fast food.

Part 2Fundamentals of Training

A study of the evolution of human performance over the last 50 to 100 years

in any area where physical capabilities are tested shows the value of

advancements in training equipment, technology, and implementation. This

is true of athletics as well as military application. This is not to say that

“old school training” does not have its merits however, especially when

considering NSW/NSO/AIRR training pipelines have not changed all that

much in the last few decades, it is just that by combining the “old school”

with new methods builds better candidates.

The objective of the Mentor when training the NSW/NSO/AIRR candidate

is to physically prepare them for the challenges ahead. This starts with

passing the PST, but by no means stops there.

The concepts in the second part of this guide are to provide training

information and instruction that lead will lead to the development of strong,

injury free candidates.

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injury free candidates.

The demands of the Navy’s Special Warfare, Special Operations, and AIR

Rescue pipelines tests the bodies and minds of candidates in every way.

This aspect alone differentiates the training necessary to be successful in

NSW/NSO/AIRR pipelines from any other sport or physical pursuit.

A candidate must train their bodies to have the endurance of an ironman, the

speed of a sprinter, the strength of a lineman, the power of a jumper, and the

stamina of a wrestler.

This kind of training requires a unique approach and a commitment to

mastering a variety of techniques.

Road to Mastery

1. Unconscious Incompetence – bad, but doesn’t even know it.

2. Conscious Incompetence – bad, and knows it.

3. Conscious Competence – good, but has to focus intently.

4. Unconscious Competence – great, and doesn’t have to think about it.

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A candidate who has the potential to be successful in their

pipeline should obviously have competitive PST scores, but

through their training should also have developed the ability

to consistently endure long PT sessions and generate high

volumes of power

WITHOUT GETTING INJURED.

RunningRunning is a fundamental part of all Naval Special Warfare and Special

Operations pipelines. Unfortunately, there are few training activities that

result in more injuries than running. It is therefore important that candidates

have a comprehensive knowledge of effective running technique and an

effective plan for increasing running frequency, distance, and intensity in a

way that properly prepares them but does not lead to injury.

The impact that running puts on bones, ligaments, and tendons of the lower

extremities has the potential to create debilitating injuries that can take

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extremities has the potential to create debilitating injuries that can take

weeks or months to heal. For this reason it is important that candidates

understand how to effectively take precautions to ensure injury free training

while building strong bones, muscles, and connective tissues.

The following provides a base for developing an effective running training

program for those preparing for NSW/NSO/AIRR pipelines.

Individual Biomechanics / Running GaitThere’s an old saying that goes “you are special, just like everybody else”.

When it comes to individual biomechanics in running, this is true – no two

people are exactly alike.

While most people seem to have a natural running gait, also called Neutral

Pronation, they also usually possess slight biomechanical attributes that can

lead to injury. One of these is running more on the inside of the feet, also

called Over Pronation. Another is running more on the outside of the feet,

also called Under Pronation or Supination. These slight biomechanical

errors under normal conditions would not pose a problem, or even get

noticed, but with the volume or running necessary for training for a pipeline,

and then in the pipeline, they pose a real risk of injury.

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An individual’s natural gait, whether it is good or bad, is the result of many

different factors, the most common of which is improper or no training in

proper running equipment and technique. Fortunately running technique

can be improved to bring most runners to Neutral Pronation, where the

weight distributes fairly evenly on the ball of the foot and among all of the

toes with a slight emphasis on the big and second toe.

ShoesThe running shoe is the primary piece of equipment necessary to train

effectively. Fortunately there has been a great deal of research and

development in this area which makes running the distances necessary to

prepare for training pipelines much safer, if the equipment is properly used.

At a minimum, consider the following: Shoe selection should be made

based on two important elements:

1. Gait of the runner. Individuals should be encouraged to buy shoes at

running stores where professionals analyze the running gait and make

recommendations on models that would be most suitable.

2. Type of running candidate does and average weekly or monthly total

distance. Candidates should select shoes that are designed for medium

to long distance training – 80 to 120 miles per month.

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to long distance training – 80 to 120 miles per month.

The average running shoe has an effective lifespan of 300 to 400 miles (3 to

5 months) before the cushioning is broken down, making the shoes to be

more likely to contribute to impact injuries. For this reason it is

recommended that candidates utilize a dedicated pair of running shoes for

their training that are different from their everyday shoes.

While “barefoot running” has gained popularity, due to the amount of

training necessary for preparation for NSW/NSO/AIRR pipelines, it is

recommended that candidates not buy shoes that provide little to no

cushioning. I have yet to see an individual that has decided to use the

“barefoot running” shoe successfully train at the volumes necessary for

NSW/NSO/AIRR pipelines without suffering a foot or lower leg injury.

It is beneficial for candidates that have been actively training for over 6

months to incorporate some running in boots to give the body an

opportunity to adapt. When running in boots it is important to select boots

designed for running that are lightweight with shock absorption (i.e. Bates

model 922/924). When incorporating running in boots into the training, it is

important to follow the Guidelines for Building Mileage below.

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Running SurfacesSimilar to proper shoe selection, building competency as a fast and efficient

runner requires proper selection of running surfaces to avoid injury. The

following is a list of running surfaces that goes from best to worst in the

category of impact absorption and injury prevention.

1. Cinder Track

2. Artificially Surfaced Track

3. Smooth Dirt Trail

4. Flat, smooth grass

5. Asphalt street or path

6. Concrete sidewalk or road

7. Hard or Soft Sand

8. Rough Trail or Grass

Notice that the most common surfaces found in training pipelines are #5

Asphalt and #7 Hard or Soft Sand. This makes it obvious that it is essential

to prepare the body for less than perfect conditions, but it is important to do

so incrementally in order to provide the body with the necessary time to

adapt to the increased impact and/or uneven surfaces.

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ingWarm Up / Cool Down / Stretching

The purpose of the warm up is to lengthen tight muscles, which have a

greater potential for injury than longer, looser muscles that have been

warmed up.

The proper warm up for running should consist of an easy 5 to 10 minute

jog, followed by stretching. The primary muscles used in running are

located in the legs, and therefore the stretching routine should include the

following major muscle groups.

1. Hamstrings

2. Hip flexors

3. Groin

4. Calves

5. Achilles tendons

6. Iliotibial bands

After running, whether long distances or continuous high intensity repeats,

or high intensity intervals, it is important to follow the same regimen as the

warm up in order to shift blood flow from the muscles to the heart and other

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vital organs, as well as release tension in the muscles to allow for greater

oxygenation and removal of waste products. This promotes faster recovery

and is vital to injury prevention in the long term.

Running TechniqueAs was stated above, a runner’s natural gait without instruction and training

is largely to blame for the occurrence of injuries. The following explains

the main principles of proper running technique.

1. Foot Strike – where foot contacts the ground on each step.

1. Heel-ball of foot

2. Roll to first and second toe

3. Avoid heel strike (overstriding)

2. Stride – how the foot and leg move under the rest of the body on each

step.

1. Keep stride under body

2. Avoid hard push with ball-toe.

3. Body Angle – position of the body while running.

1. Run tall and relaxed

2. Lean forward at ankles, do not bend at waist.

4. Arm Drive – movement of the arms in conjunction with the legs.

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4. Arm Drive – movement of the arms in conjunction with the legs.

1. Shoulders and hands should be relaxed

2. Arm swing should be from wrist to elbow along side of body

Building MileageEven with proper running technique it is possible to suffer from preventable

injuries if a candidate attempts to increase their training faster than their

body can recover and adapt to it. The three main components of training

are:

1. Frequency – how often an individual runs each week.

2. Distance – how far an individual runs in a single effort and over the

whole week.

3. Intensity – how fast an individual runs.

The rule of thumb is to add no more than 20% of any one of the three in a

week and to not attempt to increase all at the same time.

For example, if an individual is running 3 times a week – a six mile long

slow distance run, a 3 mile continuous high intensity run, and a 4x400 high

intensity interval run – their training would look like this:

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Frequency – 3 times per week

Distance – single efforts noted above, 10 miles per week total.

Intensity – as noted above.

Examples of building mileage:

1. Add an additional run during the week, but reduce the distance of one

of the other runs so that weekly mileage stays at 10.

2. Add mileage to one or more of the existing runs by 2 miles total.

3. Increase pace on one or all of the runs by approximately 20%.

This kind of progressive training takes lot of discipline for a zealous

candidate who wants to see immediate improvements in all areas right now,

but by following the guidelines consistently they will progress much farther

over time than if they went too fast or too far too soon and became injured.

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Swimming and Water ConfidenceCompetency in the water is vital to a candidate’s success. Unlike running

though, the reason for this is not as much about injury prevention as it is

developing efficiency and confidence in the water.

SwimmingFor the NSW/NSO/AIRR candidate, there are no other areas of training

where developing proper technique matters more than in swimming. In

fact, progress is more a matter of refining the stroke than putting more effort

into it.

In swimming, either the Combat Swimmer Sidestroke (CSS) or Freestyle

Stroke, efficiency and speed comes from a combination of propulsion and

streamline. Propulsion refers to the actions taken by the pull of the arms or

the kick of the legs to generate forward movement. Streamline refers to an

overall body position that generates the least amount of drag or resistance in

the water.

Candidates should use both CSS and Freestyle strokes in training.

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The CSS is a very efficient stroke that when done correctly allows the

swimmer to conserve a good deal of energy due to the fact that optimal

forward movement is the result of gliding through the water after each kick

or pull, providing the swimmer with brief rest periods each stroke. When

using the CSS in training, therefore, the main objective is to improve

efficiency both in long distance and short high intensity efforts by

improving propulsion and streamline glide.

The Freestyle stroke, on the other hand, requires continuous energy

production. Streamlining is still important, but there is no rest period where

the swimmer is not pulling or kicking. For this reason, the Freestyle stroke

is a great tool for improving overall conditioning in the water.

Because most pipelines utilize swimming with fins in many evolutions, it is

also beneficial for candidates to incorporate swimming with fins into their

training. Swimming with fins should be done in the sidestroke position,

using a flutter kick. This engages the hip flexors in the forward stroke and

the hamstrings and glutes in the back stroke. The forward stroke is where

most of the power is generated, so additional dryland training of flutter

kicks is beneficial for strengthening and building stamina in the hip flexors.

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Candidates should ramp up their fin swimming frequency, distance, and

intensity gradually because of the additional stress that is put on the legs,

particularly the hip flexors and ankles.

Additional equipment that is useful for developing a strong swim stroke is

the kick board, pull buoy, and hand paddles or gloves. These tools should

be used by more advanced swimmers who have already developed good

technique and whose bodies have adapted to the stresses of swimming.

Water ConfidenceThe first step in becoming confident in the water is becoming a good

swimmer. Until a candidate develops a baseline competency and is

swimming 500 yards in less than 10 minutes, they should devote 100% of

their time in the water to swimming. When it is appropriate to begin more

advanced water confidence training, the items below provide a safe means

for doing so.

Treading WaterTreading water, with and without fins, helps candidates develop the

techniques they’ll need to be efficient during water evolutions in their

pipelines. Training should include treading water with swim bricks held in

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pipelines. Training should include treading water with swim bricks held in

the water, above the water in one hand, and above the water in both hands.

Additional implementation of swim sprints across the pool and back to

continue treading also helps develop the ability to quickly transition from

anaerobic to aerobic energy production.

Breathing Ladders and Over/UndersBreathing ladders are effective for candidates to develop the ability to hold

their breath without swimming underwater, which is a very unsafe practice

for candidates to do on their own (see Shallow Water Blackout).

Breathing Ladders – Use either CSS or Freestyle. Continuously swim laps

where the first lap the candidate will breath every stroke, the second lap

breath every other stroke, third lap breath every third stroke, etc. When the

candidate is no longer able to complete an entire lap on the rung then they

should start over at the bottom. There should be no rest on the walls, which

eliminates the chance that they might hyperventilate, and repeat for a

prescribed amount of time (5-15 minutes).

Over/Unders – Similar to breathing ladders is the Over/Under where a

candidate swims either CSS or Freestyle normally across the pool and then

returns with the face in the water for as long as they can on the way back.

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Shallow Water Black OutCandidates should not conduct underwater breath holding, such as across or

to the bottom of the pool. The reason for is that if they hyperventilate (even

unknowingly), they drop the Carbon Dioxide (CO2) level in the blood.

CO2 controls the feeling that they need to breath.. This can happen even

when an individual is not actively trying to hyperventilate. The danger is

that the hunger for air is masked by low CO2, which can mean that even

though a person can feel good, they may be dangerously low on O2. When

the signs of hypoxia (low O2) do hit (whether it is air hunger, tunnel vision,

ringing in ears, etc.) it can be too late, especially if the person below the

surface.

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Strength and ConditioningThe term “strength and conditioning” refers to all of the requisite training

necessary to achieve competency in any endeavor. As stated above, the

NSW/NSO/AIRR pipelines require a unique approach. While running,

swimming, and water confidence are vital to a candidate’s overall physical

readiness, it is also important that they develop the strength, stamina, and

power necessary for demanding evolutions like the obstacle course, log PT,

boat PT, and high intensity beat downs.

Strength TrainingStrength training refers the use of external resistance to build the

contractile force of a muscle or group of muscles. In the case of

candidate’s who are training for NSW/NSO/AIRR pipelines, strength

training should focus primarily on functional movement that builds

multiple muscles, as opposed to isolated movements. Functional

movements fall into 5 main movements.

1. Lift – Deadlift, Sumo Deadlift, Clean

2. Squat – Front Squat, Back Squat, Overhead Squat

3. Push – Push Up, Bench Press

4. Pull – Pull Up, Bent Over Row, Upright Row

5. Press – Overhead Press, Push Press, Jerk

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5. Press – Overhead Press, Push Press, Jerk

Strength is developed by taking a muscle to the point of failure and

allowing it to adapt. This is called the Overload Principle. Strength

training generally takes the form of heavy weight, minimal sets, and low

reps. It is important to warm up properly prior to strength training by

doing 5 to 10 minutes of light exercise followed by focused stretching, and

then a ramp up to the overload sets. It is also important to scale heavy

attempts carefully to avoid injury. It’s better to increase weight slowly than

to make big jumps and cause injury.

Power TrainingPower is the ability to rapidly accelerate. Power requires a foundation of

strength, and is more about developing extremely fast firing muscle fibers

than it is about developing large muscles. There are a few primary

methods for developing power.

PlyometricsMuscular power and muscular strength are two different things.

Plyometric exercises, also called “plyos” target fast twitch muscle fibers

with the intent to improve muscular power.

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Muscular strength refers to how much force can be applied, but alone is not

indicative of speed. Plyometric exercises train the muscles to reach

maximal strength in the shortest time possible. In other words, strength plus

speed equals power.

Plyometric exercises utilize a short muscle lengthening phase (eccentric

contraction) and an explosive take off (concentric contraction). The

“amortization phase” that makes plyometrics effective, begins at the start of

the lengthening phase and ends at the beginning of take-off. There should

be no pause during the amortization phase.

In the example of jumping, the starting position is standing up straight; the

eccentric contraction is bending at the knees and hip, lengthening the

muscles of the hamstrings and glutes. The concentric phase begins as soon

as the knees and hip are bent enough to allow an explosive contraction of

the hamstrings and glutes. Immediate contraction at the bottom of the dip

allows for optimal contraction, while pausing at the bottom of the dip

drastically reduces muscle power.

Follow the basic rules of plyometric exercises this week to develop more

power:

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power:

1. Do not pause at the bottom of the movement.

2. Contract muscle explosively.

3. Recover between sets. Don’t rush.

Note: Plyometric exercises are intended to be used by athletes who are fit

and actively involved in a training program. It is recommended that you

consult a medical professional before starting a training program.

Olympic LiftingTwo main lifts make up the Olympic Lifts; they are the Clean & Jerk and

the Snatch. Both require explosive contraction of nearly all major muscle

groups at various times tbe successful. The primary Olympic lifting

movement that candidates should use is the Clean. It is a relatively easy

movement to learn and will develop highly explosive muscle recruitment

patterns. It is important to understand some basic Olympic lifting

terminology.

Clean – staring position is with bar on the ground. Body position is similar

to dead lift.

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Hang Clean – starting position is standing with bar held at waist level.

Squat Clean – receiving position is in full squat position.

Power Clean – receiving position is in ½ to ¾ squat position.

Due to the explosive nature of Olympic Lifting, it is extremely important to

develop technical competency before trying to lift heavy weight. Starting

out at weights that may seem light allow the body to become accustomed to

the movement and are still very effective at training explosive muscle

contraction.

Metabolic ConditioningMetabolic conditioning simply means developing the ability to efficiently

and effectively produce sustained anaerobic energy. In general, metabolic

conditioning training is done at high intensities utilizing a broad variety of

exercises and equipment. There are some general rules to metabolic

conditioning, but the only real limiting factor is creativity. Here are some

guidelines for metabolic conditioning training:

1. Time frame for high intensity exercise should be between 5 and 30

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1. Time frame for high intensity exercise should be between 5 and 30

minutes.

2. Training should consist of exercise circuits with little to no planned

down time.

3. Candidates should focus on accurate technique while pushing intensity

to the limit.

4. Running or swimming should be done in combination with other

exercises, but should be done in short, all out efforts.

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Multi-Modal TrainingIt is often beneficial for candidates to train in more than one element during

a workout. This type of training is termed Multi-Modal training because it

has more than one objective for the workout. An example of Multi-Modal

Training is:

Warm Up Jog and Stretch – 10 Minutes

Run 3 Miles - Continuous High Intensity – Time Run

3 Rounds of:

20 Push Ups

20 Squats

Run 400 Meters

3 Rounds of:

10 Plyometric Push Ups (clapping push ups)

10 squat jumps

Run 400 Meters

5 x 5 Overhead Presses

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5 x 5 Overhead Presses

Work up from light weight to max weight in 5 sets of 5 reps.

Cool Down stretch – 10 Minutes

This Multi-Modal workout utilizes some endurance running training, some

sustained anaerobic met-con training, some plyometric power training, and

some strength training. The total time of the workout should be about an

hour.

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Environmental Concerns

Training in the Heat

Training in the heat can be very dangerous. The following is a list of things

that effect heat transfer.

1. Metabolic rate: The higher intensity (or speed) of exercise, the higher

the core body temperature becomes over time of exercise. That's why

short sprint events in hot weather are much less risky than endurance

events. One measure of metabolism is heat (calories) expended.

2. Temperature: Environmental temperature affects the temperature

gradient.

3. Hydration: Candidates must be able to freely perspire to enjoy the

cooling effect of evaporation. Dehydration is dangerous!

4. Humidity: Evaporation rate (therefore, cooling rate) is reduced as the

relative humidity rises. See more on humidity below.

5. Clothing: Candidate’s clothing must not hinder the heat-loss mechanism

of radiation. We don't want to stop heat from being transferred from our

skin surface to the environment.

6. Fitness: The unfit, and some special populations like children, will not

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6. Fitness: The unfit, and some special populations like children, will not

be ready or able to affect the cooling mechanism of adequate

perspiration. The obese also will also be less able to enjoy heat-loss, as

they wear more naturally insulating adipose tissue like excess clothing.

7. Medical Risks: General effects of aging. Alcohol or other drug abuse.

Chronic illness, such as diabetes or blood-vessel disease. Recent illness

involving fluid loss from vomiting or diarrhea.

8. Acclimatization: It is possible to train ourselves to be more tolerant of

heat, by improving our physiological heat-loss mechanisms.

Humidity

Humidity is the amount of moisture in the air. Humidity is of particular

concern to aerobic exercisers whose primary cooling mechanism is

perspiration evaporating. It's the evaporation of that perspiration that causes

some cooling effect, not the process of perspiring itself. In other words, in

water-vapor-saturated air (high humidity), there is no evaporation of

perspiration, and therefore, our principle cooling mechanism is not

functioning for us.

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Heat Index

The heat index combines air temperature and relative humidity to determine

an apparent temperature, or how hot it actually feels. Think of it as you do a

wind-chill index. High heat-index days can be health and life threatening

even to the non-exerciser. Imagine how much riskier internal heat-producing

aerobic endurance activities are, when one starts out in a heat-hazardous

environment.

Risk Assessment

Use the chart below to identify potentially dangerous training conditions.

Relative humidity can be found by visiting the website http://www.wunderground.com

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Part 3NSW/NSO/AIRR Training Program

The following provides a continuum of training for NSW/NSO/AIRR

Candidates can use to optimally prepare for success.

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STEP 1

Initial PST

STEP 2

Use PST Training Program

STEP 3

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Earn NSW/NSO/AIRR Contract

STEP 4

Use 12 Week NSW/NSO/AIRR Program

STEP 5

Conduct NSW/NSO/AIRR Assessment

STEP 6

Individual Assessment Based Training

Swim (500) 9:04

Push ups 101

Sit ups 86

Pull ups 12

Run (1.5 mi) 9:29

6x50 Warm up Tech Drills Regular 126 Flutter Kicks 86

200 3:26 Diamond 51 Sit-ups 86

300 5:26 Wide 76 Leg Levers 86

400 7:58 Tricep 25

2x100 Cool Down

Sit-ups (4 sets) 29 4 Sets 6 Warm up 15:00

Sit-ups (2 sets) 43 2 Sets 12 1200 (.75 mi) 4:16

Sit-ups (4 sets) 29 4 Sets 6 2400 (1.5 mi) 9:29

4800 (3 mi) 20:23

Cool Down 5:00

6x50 Warm up Tech Drills Regular (4 sets) 40 Sit-ups (4 sets) 34

Intervals 4x100 1:59 Tricep (2 sets) 40 Flutter Kks (2 sets) 43

Intervals 4x50 0:59 Regular (4 sets) 40 Sit-ups (4 sets) 34

Intervals 10x25 0:29 Wide(2 sets) 40 Flutter Kks (2 sets) 43

2x100 Cool Down

Flutter Kicks 86 Warm up 15:00

Sit-ups 86 8x200 on: 1:11

Leg Levers 86 6x400 on: 2:22

4x200 on: 1:11

Cool Down 5:00

6x50 Warm up Tech Drills Regular (4 sets) 34 Sit-ups (4 sets) 29

200 3:37 Regular (2 sets) 51 Sit-ups (2 sets) 43

400 7:15 Regular (2 sets) 34 Sit-ups (2 sets) 29

600 10:52

2x100 Cool Down

Flutter Kicks (1 set) 86 2 sets 17 Warm up 15:00

Sit-ups (1 set) 86 2 sets 16 4x400 on: 1:44

Flutter Kicks (2 sets) 65 2 sets 14 3x800 on: 3:57

Sit-ups (2 sets) 65 2x1200 on: 7:06

Cool Down 5:00

Sit Ups

OFF Day 7

Abdominal Stretch

Back and Bicep

Stretch

Back and Bicep

Stretch

Chest and Tri Stretch


Abdominal Stretch

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Abdominal Stretch

Abdominal Stretch

Abdominal Stretch

Run


Push Ups

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Pyramid to:

8

Strict Form

Abdominal Stretch

Back and Bicep

Stretch

NSW/NSO/AIRR

PST Training program

Input your scores into the yellow boxes to the left to populate the training schedule.

Scores

Da

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Da

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Da

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Swim Pull Ups

Da

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50lbs Kettlebell

45lbs Barbell

25lbs Plates

50lbs Kettlebell

20" Box 30lbs x 2 Dumbbells

Workout #2 Workout #3 Workout #5

Time:____________ Time:____________ Time:____________

NSW/NSO/AIRR Training

Week 1

Guerilla Camp Eureka! The Chase Salty Dog Hard Day in the Woods

Workout #4Workout #1

50lbs

Pool

PVC or DowelSoccer or Football Field

Running Shoes or Boots

Pull Up Bar

Scores

25lbs

Time:____________

Kettlebell

Equipment

50lbs

Backpack

Sandbag

Pull Up Bar

Pool

Personal Notes

Time:____________

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1st 5 Rounds

Take a kettlebell to a soccer or football field and use the width only. Running the

width of the field means to run from sideline to sideline.

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4 Rounds of

Kettlebell Waiters Carry across field (switching arms)

1

5 Rounds

3

20 Sit Ups

FOR TIME

Coaches Comments

This is a full body workout that should start out relatively easy and get more

difficult as you progress. Run easy on the first four elements and perform each

set of exercises in a single set. If you want to increase the effectiveness of this

workouts physical and mental stimulus, push your limits on the runs.

4 Rounds of

Run Width of Field 25 Squats

4 Rounds of

4 Rounds of

4

Run Width of Field 25 Sit ups

2

10 Kettlebell Swings 20 Sit Ups

Run Width of Field 25 Push ups

2nd10 Sumo Deadlift High Pull

5

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EUREKA!

Coaches Comments

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This workout calls for the use of a barbell, however you can substitute a 50lb

Kettlebell for the Romanian Deadlifts.

Substitute 5 KB Hang Squat Cleans on the right and 5 on the left for the 95lb

HSC.

Swim 1000 Meters for time

The first three elements of this workout are a warmp up and are not to be timed.

Work the full range of motion in each of the exercises as a buildup to the timed

elements in 4 and 5.

10 Pull Ups

15 Box Jumps

FOR TIME

4

40 Squats

3 Rounds

5 Hang Squat Clean 95lbs

10 Kettlebell Swings

10 Deadhang Pull Ups

10 Romainian Deadlifts (barbell only)

20 Push Ups

30 Sit Ups1

3 Rounds2

3

3 Rounds

10 L-Pull Ups

5 Rom Deadlifts Right Leg / 5 Rom Deadlifts Left Leg (barbell only)

Run off road where there are hills and obstacles. A single track mountain

bike trail is perfect.

Trail Run (Road is OK but not preferred)

The Chase

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Develop competence in running at different energy outputs. Trail running

also requires coordination in moving over rocky and hilly terrain.

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15 Min Moderate Intensity (you can talk but not in full sentences)

Turn around - The chase is on - Negative Split (Post the difference)

5 Min All Out! (you can't hardly breath, much less say anything)

10 Min High Intensity (you're down to single words only)

Time the full workout. Set up prior to starting to eliminate downtime.

2

Swim 500 Y/M / 50 Push Ups / 50 Flutter Kicks



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Salty Dog

4 Rounds

10 Sumo Deadlift High Pull

5 Kettlebell Swings Right Side

5 Kettlebell Swings Left Side

1

This is a smoker. Push the pace all the way through.

Coaches Comments

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3

5 Rounds

10 Dead Hang Pull Ups

10 Dumbbell Overhead Press

Develop competency and speed in moving over land with with and without

weight.

Run 1 Mile - Backpack5

625 Squats with Sandbag or KB on Right Shoulder

25 Squats with Sandbag or KB on Left Shoulder

Trail terrain is preferred for this workout, but due to the need to drop the

backpack and weight to run, it may be necessary to use a track.

25 Squats with Sandbag or KB on Left Shoulder

Hard Day in the Woods

Coaches Comments

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Run 1 Mile - Backpack

325 Squats with Sandbag or KB on Right Shoulder

4 Run 1 Mile - No Backpack

35lbs Backpack

2 x 25lbs Plates

2 x 50lbs Plates


Week 2

Maximus Reno 911 The Pursuit Swimming with Angie Full Mission Profile

Workout #4Workout #2Workout #1

Running Shoes or Boots

Dumbbells

Pool

Kettlebell

Pull Up Bar

Pool

BDU Pants and Boots

Pull Up Bar

35lbs

Barbell

Workout #3 Workout #5

Notes

Equipment

Pull Up Bar

35lbs

Personal Metric

See Mission Sheet for

Time LimitTime:____________ Time:____________ Time:____________ Time:____________

50 Sit Ups

50 Squats

4 50 Pull Ups

Overhead Kettlebell Windmills (Right Arm)

50 Push Ups

10 - 8 - 6 - 4 - 2

Kettlebell Swings

1

3 Rounds

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Maximus

Take as few breaks as absolutely necessary, remembering that mental strength

comes from pushing past perceived physical limitations.

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difficult as you progress.

2

Overhead Kettlebell Windmills (Left Arm)

3 Run 3 Miles

Reno 911

10 Thrusters (30lbs Dumbbells)

1

2

3 Rounds

50 - 40 - 30 - 20 - 10

4

Walk back to start

3

Squat

Push Up

10 Knees to Elbows

50 Walking Lunges (25 each leg)

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Swim 1000 Y/M


2 Rounds

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Don't rush through this workout. Maintain good form and ensure that full range

of motion is performed on all exercises.

Develop competency in full body movement, while increasing the intensity of the

workout and maintaining good form.

Swim 1000 Y/M

Run off road where there are hills and obstacles. A single track mountain

bike trail is perfect.

Trail Run (Road is OK but not preferred)

The Chase

Coaches Comments

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Develop competence in running at different energy outputs. Trail running

also requires coordination in moving over rocky and hilly terrain.

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15 Min Moderate Intensity (you can talk but not in full sentences)

Turn around - The chase is on - Negative Split (Post the difference)

5 Min All Out! (you can't hardly breath, much less say anything)

10 Min High Intensity (you're down to single words only)

1

2

3

4

5

6

7

8

Time the full workout. Set up prior to starting to eliminate downtime.

Swim 500 Y/M

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100 Sit Ups

Swim 500 Y/M

100 Squats

Swim 500 Y/M

This is a smoker. Push the pace all the way through.

Coaches Comments

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100 Pull Ups

Swim 500 Y/M

100 Push Ups

Insert

Extract

Sumo Deadlift High Pull (65lbs)

Thrusters (45lbs)

Run 1 mile with 35lb Rucksack

Run 1 mile with 35lb rucksack

4 Rounds of:

10 Burpees with Rucksack

10 Pull Ups with Rucksack

Contact

#1

4 Rounds of:

Push the body and mind to overcome challenges and meet tough

deadlines.

Wear BDU pants and boots for this workout.

You must wear a t-shirt, but do not need to wear a field BDU top.

Do not wear rucksack during "actions at the objective"

Sp

ecia

l N

ote

s

Contact

#2

1:05:00

Escape and

Evasion Plan

(if you go over

time limit)

Mission from insert to extract.

50 Burpees (no rucksack)Mis

sio

n W

ind

ow

Full Mission Profile

Coaches Comments

10 Burpees with Rucksack

10 Pull Ups with Rucksack

Actions

at

Objectiv

e

Complete 100 of each in any order or combonation

Deadlifts (95lbs)

Push Press (65lbs)


Week 3

Monkey and a Football Hurry Up! R - S -R Fire in the Gut Murph

24" Box

35lb Kettlebell

Equipment

35lbs Kettlebell

20lbs Vest or PackPull Up Bar

Workout #4Workout #1 Workout #5Workout #2 Workout #3

50lb Kettlebell

Personal Notes

PoolMile Distance

Pull Up Bar

Pool

2 mile known distance

(c) 2008 Brass Ring Adventures

All rights reserved

Scores

Time:____________ Time:____________ Time:____________Time:____________Time:____________

(c) 2008 Brass Ring Adventures

All rights reserved

Sp

ec

ial

No

tes

Monkey and a Football

Phase 2 should not be rushed so that you can effectively practice good form and

full range of motion.

Pistols are one legged squats. Do a internet search if you need to see an

example.

Tra

inin

g O

bje

cti

ve

s

Coaches Comments

Work each phase of the workout separately. Phase 1 should be a good

warmup. Phase 2 should require strength and balance. Time Phase 3.

40 - 30 - 20 - 10

Kettlebell Swings

1

5 Rounds of:

3 Run 3 Miles

5 Pistols Right Leg

5 Handstand Push Ups

2

Push Ups

Sit Ups

5 Pistols Left Leg

Swim 300 Yards or Meters / 30 Push Ups / 30 Flutter Kicks



2


100 Squats

# of Sets for Squats____________# of sets for Pull Ups___________

1

Sp

ec

ial

No

tes

Hurry Up!

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Move through Phase 1 without breaks.

In Phase 2 try for as few sets as possible.

Develop competency in swimming and anaerobic exercise.



REDLINE THE WHOLE WAY

3 Run 2 Miles

2 Swim 2000 Yards or Meters

Again, REDLINE THE WHOLE WAY!

Get everything ready prior to the workout to limit wasted time on transitions

Run - Swim - Run

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Develop competence in running and swimming

Sp

ec

ial

No

tes

1 Run 2 Miles

100 Box Jumps

1

This is a really tough Core workout.

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

2

5 KB Sit Ups Right Side

10 KB Swings

Phase 1 cannot be mixed up.

Phase 2 - Use light KB for sit ups and heavy KB for Swings and SDHP.

Sp

ec

ial

No

tes

5 Rounds for time of:

5 KB Sit Ups Left Side

10 Sumo Deadlift High Pulls

Fire in the Gut

100 Sit Ups

100 Flutter Kicks

100 Leg Levers

3 Run 1 Mile

Time the entire Workout to push yourself mentally throughout. Make

transitions smooth so you go from aerobic to anaerobic quickly.

1 Run 1 Mile

2

With a 20lb Vest or Pack

You can mix up the pull ups, push ups, and squats. I suggest doing 10 sets

of 10 pull ups, 20 push ups, and 30 squats.

Sp

ec

ial

No

tes

Mis

sio

n W

ind

ow

Murph

Coaches Comments

100 Pull Ups

200 Push Ups

300 Squats

Personal Notes

30lbs Dumbbells

Workout #1

Equipment

Pool


Workout #5

53lbs Kettlebell

35lbs Kettlebell

PVC Stick 35lbs Kettlebell

Pull Up Bar53lbs Kettlebell

Pool


Week 4

"On Your Feet!" Lost at Sea R - S - R Cannon Ball Full Mission Profile

Workout #4Workout #2 Workout #3

Scores


Time LimitTime:____________ Time:____________ Time:____________ Time:____________

Sp

ec

ial

No

tes

Count each lunge as a rep

Run 1.5 Miles1

Sumo Deadlift High Pulls

2

Push Ups

Use medium KB for Swings

Lunges

Overhead Squats

3 Run 1.5 Miles

50 - 35 - 20

Kettlebell Swings

Use PVC for Overhead Squats

Use Heavy Kettlebell for SDHP

"On Your Feet!"T

rain

ing

Ob

jec

tiv

es

Coaches Comments

Push hard through this workout. Start off fast and don't let up. Hit the wall early

and hard in order to engage the mental factor.

Sp

ec

ial

No

tes

Lost at Sea

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Swim continuously using Combat Swimmer Sidestroke, Freestyle, or a

combination of both.

When using CSS, alternate sides each time.

Push the envelope of your aerobic capacity. No Fins.

Swim 2000 Yards or Meters for Time

Set up equipment before starting to make transitions quick and efficient.

Get everything ready prior to the workout to limit wasted time on transitions

Run - Swim - Run

Coaches Comments

Tra

inin

g O

bje

cti

ve

s


Sp

ec

ial

No

tes

1 Run 3 Miles


3 Run 3 Miles


Time the entire workout. Use medium KB for C&P / Snatch / and Push

Press.

Throughout this workout, think LOG PT!

Sp

ec

ial

No

tes

5 Rounds of:

20 squats (with Kettlebell)

20 squats (with Kettlebell)

50 KB Snatch Left Arm

25 KB Push Press Left Arm

This is a physically and mentally tough workout. If you want to take a break,

keep going until you NEED to take a break.

Coaches Comments

Tra

inin

g O

bje

cti

ve

sCannon Ball

50 KB Snatch Right Arm

25 KB Push Press Right Arm

2

1

10 KB Clean and Press Right Side

10 KB Clean and Press Left Side

Add 10lbs for each minute over 20

minutes on the insert - to be carried on

the extract.

Mis

sio

n W

ind

ow

Run 1 mile with 35lbs

Add 10lbs for each minute over the 20 minute Insert

5 Rounds of

Ins

ert

Ma

x T

ime

20

Min

ute

s

Run 400 Meters

Ex

trac

t

100 Burpees


The longer it takes you to get to the Objective, the more weight you'll have to

carry out.

Sp

ec

ial

No

tes

20 Min

Penalty

Time to Finish Insert

OPERATION: HASTY RESCUE

Coaches Comments

10 Thrusters

10 Pull Ups

Ac

tion

s a

t

Ob

jec

tive

Personal Notes

PVC or DowellPull Up Bar

Workout #5

Pull Up Bar

Dumbbells

Pull Up Bar

Dumbbells

Barbell

Rowing MachineBarbell

Pool

Equipment

Pool



Week 5

"Stoned" Lost at Sea w/ Fins R - S - R Jenni Full Mission Profile

Workout #4Workout #2 Workout #3Workout #1

Time:____________ Time:____________

Scores


Time LimitTime:____________ Time:____________

Scale down the deadlifts as necessary to be Heavy / Heavier / Heaviest, but do

not go over the prescribed weights.

Run 6 miles or 40 minutes - whichever comes first

Dumbbell Complex (Push Up, Dead Lift, Front Squat, Overhead Press).

Do 1 of each followed by a pull up, then 2 of each followed by 2 pull ups, etc.

Run fast and hard. See how close you can get to making the 6 miles in the time.

Stretch out a little after the run before starting the Deadlifts.

Sp

ec

ial

No

tes

5 x 5 @ 135

5 x 5 @ 185

5 x 5 @ 225

StonedT

rain

ing

Ob

jec

tiv

es

Coaches Comments

Multimodal workloads and energy requirements result in capacity across a broad

range.

Ladder to 10 (counting by 1)

Dumbbell Complex

Pull Up

Deadlift

Fin Swim 2000 Yards or Meters

Sp

ec

ial

No

tes

Lost at Sea with Fins

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Use Freestyle stroke for the 10 x 25.

Swim continuously using Combat Swimmer Sidestroke for the 2000.

Alternate sides each time.

Push the envelope of your anaerobic and aerobic capacity.

10 x Swim 25 Y/M as fast as possible + 10 Muscle Ups on Side of Pool

(this should take less than 10 minutes)

Go all out on the first effort. Really swing for the fence.

Rest afterward for 15 to 20 minutes and do it again.

Imagine on the second effor that you are competing with the first time.

Do not fail.

Do this TWO TIMES. Time each separately.

Run - Swim - Run

Coaches Comments

Tra

inin

g O

bje

cti

ve

s


Sp

ec

ial

No

tes

1 Run 1 Mile


3 Run 1 Mile


50 Squats

Overhead Press

20 @ 95lbs

15 @ 115lbs

10 @ 135lbs

5 Rounds of 5 Reps of each

50 Thruster with 45lb Barbell

4 Rounds of

Swim 250 Yards or Meters

Jenni

Do your squats on a towel so you don't slip and break your neck.

Sp

ec

ial N

ote

s

Push the pace on all elements except the Overhead Presses. Take your time

with those to recover between sets.

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Dumbbell Complex (5 push up, 5 DL, 5 FS, 5 OHP)

Pull Up

OPERATION: DOUBLE TAP

Coaches Comments

Insert

10 BurpeesRun 400 Meters

50 Overhead Squats (with PVC)

Actions at

Objective

Run 4 Miles

In this FMP the instructions to rest 15 minutes is not optional, even though the

rest time counts towards the total mission time.

Sp

ec

ial

No

tes

Mis

sio

n W

ind

ow

Extract Run 1 Mile

2 RoundsRun 400 Meters

Actions at

Objective

Rest 15 MinutesNext

Target

5 Rounds10 Pull Ups

1:30:00 Mission completion from insert to extract.

4 Rounds5 Tuck Jumps

10 Mountain Climbers (4 count exercise)20 Sit Ups

45lbs Barbell

25lbs Plates

50lbs Kettlebell

20" Box

Pull Up Bar

Pool

Workout #1

Equipment

Pull Up Bar


35lbs Kettlebell

50lbs Kettlebell

24" Box

Pool

Personal Notes

PoolPull Up Bar

45lbs Bar


Week 6

Log Jam Hurry Up! Eureka! Fire in the Gut Swim

Workout #4

Time:____________ Time:____________

Scores

Time:_____________Time:____________ Time:____________

Run 3 miles

Run 2 miles

Run 1 mile

Rest 2 minutes

Rest 3 minutes

3

Sp

ec

ial

No

tes

Log Jam

Add the time for the runs together. Don't include the rest time. Record your total

time on the overview page.

Tra

inin

g O

bje

cti

ve

s

Coaches Comments

Work each phase of the workout separately. Phase 1 should be a good

warmup. Phase 2 should require strength and balance. Time Phase 3.

40 - 30 - 20 - 10

Leg Levers

1

Ladder to 10 : 20 : 30 (max time 15 minutes)

2 - Overhead Press (45lbs)

3 - Push Ups

2

Flutter Kicks

Sit Ups

1 - Dead Hang Pull Up




2


100 Squats

# of Sets for Squats____________# of sets for Pull Ups___________

1

Sp

ec

ial

No

tes

Hurry Up!

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Move through Phase 1 without breaks. In Phase 2 try for as few sets as

possible.




5

3 Rounds

10 L-Pull Ups5 Rom Deadlifts Right Leg / 5 Rom Deadlifts Left Leg (barbell only)

Swim 1000 Y/M

4

FOR TIME

3 Rounds

5 Hang Squat Clean 95lbs


15 Box Jumps

20 Push Ups30 Sit Ups

40 Squats

23 Rounds

10 Deadhang Pull Ups10 Romainian Deadlifts (barbell only)

3

This workout calls for the use of a barbell, however you can substitute a 50lb

Kettlebell for the Romanian Deadlifts.

Substitute 5 KB Hang Squat Cleans on the right and 5 on the left for the 95lb

HSC.

Eureka!

Coaches Comments

Tra

inin

g O

bje

cti

ves

The first three elements of this workout are not to be timed. Work the full

range of motion in each of the exercises as a buildup to the timed elements

in 4 and 5.

Sp

ecia

l N

ote

s

1

10 Pull Ups

100 Lunges (4 count exercise)

1

This is a really tough Core workout.

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

2

5 KB Sit Ups Right Side

10 KB Swings

Phase 1 cannot be mixed up. Phase 2 - Use light KB for sit ups and heavy

KB for Swings and SDHP.

Sp

ec

ial

No

tes


5 KB Sit Ups Left Side

10 Box Jumps

Fire in the Gut

100 Sit Ups

100 Flutter Kicks

100 Leg Levers

For every minute over the time limit - add 100 yards.

Swim

Coaches Comments

Swim 2000 Yards

(No Fins)

Use Combat Swimmer Sidestroke. Swim on both sides.

Sp

ec

ial

No

tes

40 min Max Time Allowed

Mis

sio

n W

ind

ow

Pool

Workout #1

Equipment


Personal Notes

Pool

Pull Up Bar

20lbs Vest or Pack

35lbs Kettlebell Pull Up Bar Known 10K distance


Week 7

Aqua Murph Turkish AMRAP Push 10,000 Meters Chelsea

Workout #4

Pull Up Bar

Rounds:___________Rounds:__________ Time:____________

Scores

Time:____________ Time:____________

3

Sp

ec

ial

No

tes

Aqua Murph

You can mix up the pull ups, push ups, and squats.

Recommend doing 10 sets of 10 pull ups, 20 push ups, and 30 squats.

Tra

inin

g O

bje

cti

ve

s

Coaches Comments

Time the entire Workout to push yourself mentally throughout.

Make transitions smooth so you go from aerobic to anaerobic quickly.




200 Push Ups

300 Squats

2100 Pull Ups

As Many Rounds as Possible in 20 Minutes of:

5 Turkish Get Ups on Right Side

5 Turkish Get Ups on Left Side

5 Handstand Push Ups

Sp

ec

ial

No

tes

Turkish AMRAP

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Don't hurry through this workout if your technique sucks. If it doesn't count, don't

count it.

Conduct web search for Turkish Get Ups if necessary.

Build strength in the core and shoulders. Work on body control.

Run 2 Miles

3100 Sit Ups

100 Flutter Kicks

100 Squats

100 Push Ups

Push

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

This workout is a push. Time the whole thing to and compare the 2nd run and

pull up ladder to the first. Set the bar high and clear it.

Sp

ec

ial N

ote

s

1 Dead Hang Pull Up Ladder to 10

2

4 Run 2 Miles

5 Dead Hang Pull Up Ladder to 10

Redline!

Shoot for a great 10K time by working on technique and pushing your limits.

Sp

ec

ial N

ote

s10,000 Meters

Run 10K (6.2 miles) for time

Get faster at running.

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

You must complete all exercises in the order they appear.

Sp

ec

ial

No

tes

Mis

sio

n W

ind

ow

Set your timer for 20 minutes and do as a many rounds as you can before the

time runs out.

Chelsea

Coaches Comments

Max Rounds in 20 Minutes of:

15 Squats

5 Pull Ups

10 Push Ups

Continuous Swim for 20 Minutes


Week 8

Hurry Up! Faster…FASTER! Long and Strong Maximus Full Mission Profile


Personal Notes

Known 15K (9.3 Mile)

Distance

Pool

Equipment


Pool

Pull Up Bar

Medium Dumbbells

Pull Up Bar

35lbs Kettlebell

Pull Up Bar

30lbs Dumbbells

35lbs Kettlebell

Scores

Time:_____________Time:____________

Phase I:___________

Time:___________ Time:____________

Phase II:___________

Sp

ecia

l N

ote

sHurry Up!

Move through Phase 1 without breaks.

In Phase 2 try for as few sets as possible.

Tra

inin

g O

bje

cti

ves

Coaches Comments


1






2


100 Squats

# of sets for Pull Ups___________ # of Sets for Squats____________


Run 400 Meters

2


15 Push Press

15 Kipping Pull Ups

Run 400 Meters

Rest 10 Minutes

Sp

ec

ial

No

tes

Faster…FASTER!

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Take a break between phases to recover. Even though there are more reps in

phase 2, the rapid movements will allow you to compete with the time from the

phase 1. Time both phases separately.

High Metabolic Conditioning workout. The first 4 rounds focus more on strength.

The second 4 rounds focus on energy sustainment.

1


10 Overhead Press

Run 15 K (9.3 miles)

Focus on your running technique.

Long and Strong

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Develop greater aerobic capacity and running technique.

Sp

ec

ial N

ote

s

1

50 Push Ups

Overhead Kettlebell Windmills (Left Arm)

50 Squats

Take as few breaks as absolutely necessary, remembering that mental

strength comes from pushing past perceived physical limitations.

Conduct web search on Turkish Get Ups if necessary.

Sp

ec

ial

No

tes

Maximus


difficult as you progress.

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

50 Sit Ups

10 - 8 - 6 - 4 - 2

3 Run 3 Miles

4 50 Pull Ups

Overhead Kettlebell Windmills (Right Arm)

Kettlebell Swings

2

3 Rounds

Kettlebell Swings

Extract Run 2 Miles


21 - 15 - 9 of:

ThrustersActions at

the

Objective

Run 1 Mile

Push the body and mind to overcome challenges and meet tough deadlines.

If you go over, you're on E&E.

Sp

ec

ial

No

tes

Mis

sio

n W

ind

ow 1 Hour Mission completion from insert to extract.

Escape and

Evasion Plan

(if you go over 1

hour)

50 Burpees / 50 Squats / 50 Push Ups / 50 Sit Ups / 50

Pull Ups

Contact

3 Rounds of:

10 Burpees

OPERATION: UP IN SMOKE

Coaches Comments

10 Pull Ups

Insert

Pull Ups


Week 9

R-T-R Easy Day No Rest Out to Sea It's All About You


Equipment

Personal Notes

Track or Known

400 Meter DistancePool


Barbell and Weights

Track or Known 2mi

Distance

Barbell

Pool

Pull Up Bar

Scores

Time:_____________Time:____________ Time:____________500 CSS Time:______ Rounds:___________

Run - Thrust - Run

Run like you mean it. This is not supposed to be a jog. You will need to be in an

primarily aerobic state though, so get good at knowing where the line is between

aerobic and anaerobic..

Tra

inin

g O

bje

cti

ve

s

Coaches Comments

Aerobic development in the run at the beginning and end.

Run 2 Miles

100 Barbell Thrusters (45lbs)

- or 25lbs dumbbells -

Run 2 Miles

Sp

ec

ial N

ote

s

On - 1:30

On - 0:45

50 Yard Swim Sprints

10 Sets 25 Yard Swim Sprints


100 Push Ups

150 Sit Ups

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Swim as hard as you can on the intervals. The more time you have to rest, the

faster you can go on the next one.

Develop speed in swimming - through intervals.

Sp

ec

ial

No

tes

Easy Day

500 Yard CSS for Time

200 Flutter Kicks

5 Sets

Run 400 Meters

10 Burpees

Keep track of how long it's taking you to do each round. After the bar is set in

the first few rounds, don't fall off the pace.

No Rest

Coaches Comments

Tra

inin

g O

bje

cti

ves

High metabolic demand. Push past the physical barrier of pain to tap into the

warrior within.

Sp

ecia

l N

ote

s

Max Rounds in 30 Minutes:

Start at a moderate pace and then try to increase it as you swim. Breaks are

not authorized.

Sp

ec

ial

No

tes

Out to Sea

Become more efficient at swimming with fins by focusing on technique and

pushing the pace.

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Swim 3000 Yards or Meters with Fins

Back Squat (.75 of Your Bodyweight)

Overhead Press (.5 of Your Bodyweight)

It is best to have 3 separate bars to work with, but if you don't, then do all of

your deadlifts, then all of your backsquats, then all of your overhead presses.

This is not ideal.

Sp

ec

ial

No

tes

Tra

inin

g O

bje

cti

ve

s

This workout is a full body strength builder. Don't rush through it at the

expense of good movement.

It's All About You

Coaches Comments

Ladder to 10 (in increments of 1) of:

Deadlift (Your Bodyweight)


Week 10

"Stoned" Lost at Sea w/ Fins R - S - R Jenni Speed


Rowing MachineBarbell

Pool

Workout #5

Dumbbells

Pull Up Bar

Dumbbells

Barbell

Workout #1

Personal Notes

Pull Up Bar

Track

Equipment

Pool


Scores

Time:____________ Time:____________ Time:____________ Time:____________

1st 400:___________

2nd 400:___________

4th 400:___________

3rd 400:___________

Scale down the deadlifts as necessary to be Heavy / Heavier / Heaviest, but do

not go over the prescribed weights.

Run 6 miles or 40 minutes - whichever comes first

Use 35lbs for the Dumbbell Complex

Run fast and hard. See how close you can get to making the 6 miles in the time.

Stretch out and recover after the run before starting the Deadlifts.

Sp

ec

ial

No

tes

5 x 5 @ 135

5 x 5 @ 185

5 x 5 @ 225

StonedT

rain

ing

Ob

jec

tiv

es

Coaches Comments

Multimodal workloads and energy requirements result in capacity across a broad

range.

Ladder to 10 (counting by 1)

Dumbbell Complex

Pull Up

Deadlift

Fin Swim 2000 Yards or Meters

Sp

ec

ial

No

tes

Lost at Sea with Fins

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Swim continuously using combat swimmer sidestroke. Alternate sides each

time.

Push the envelope of your aerobic capacity.

10 x Swim 25 Y/M as fast as possible + 10 Muscle Ups on Side of Pool

(this should take less than 10 minutes)

Go all out on the first effort. Really swing for the fence.

Rest afterward for 15 to 20 minutes and do it again. Imagine on the second

effor that you are competing with the first time. Do not fail.

Do this TWO TIMES. Time each separately.

Run - Swim - Run (x 2)

Coaches Comments

Tra

inin

g O

bje

cti

ve

s


Sp

ec

ial

No

tes

1 Run 1 Mile


3 Run 1 Mile


Jenni

Time the entire workout.

Go all out on all elements except the Overhead Presses, where you will

recover between sets.

Sp

ec

ial N

ote

s

This is a physically and mentally tough workout.

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Dumbbell Complex (5 push up, 5 DL, 5 FS, 5 OHP)

5 Pull Up

50 Squats

Overhead Press

20 @ 95lbs

15 @ 115lbs

10 @ 135lbs

5 Rounds of 5 Reps of each

50 Thruster with 45lb Barbell

4 Rounds of

Row 250 Meters

Develop better technique and speed in your running.

1 Mile

Work on technique in the first two efforts (2 mile and 1 mile).

The 400 Meter sprints are all about speed. Go as fast as you can on each of

them. Rest for at least 1 minute between efforts.

Start out fast on the first effort and try to maintain the speed on the next three. Sp

ec

ial

No

tes

Tra

inin

g O

bje

cti

ve

Speed

Coaches Comments

Run

2 Miles Easy Intensity (you can talk but not in full sentences)

Moderate Intensity (you're down to single words only)

4 x 400

metersHigh intensity intervals. Rest for 1 minute after each.

Pull Up Bar20lbs Vest or Pack

Personal Notes

Equipment

Pool

Road or Trail

Workout #1

Pool

Pull Up Bar

Mile Distance

Pull Up BarBarbell

Pool


Week 11

Running with Angie Lost at Sea The Long Way Home Huh? Murph

Workout #4Workout #2 Workout #3 Workout #5

Time:_____________

Scores

Time:____________ Time:____________ Time:____________ Time:____________

Running With AngieT

rain

ing

Ob

jec

tiv

es

Coaches Comments

Work through anaerobic and aerobic activities at high intensity.

100 Pull Ups

Run 1 Mile

100 Push Ups

Run 1 Mile

100 Sit Ups


Run 1 Mile

100 Squats

Run 1 Mile

Sp

ec

ial

No

tes

Note the time on each of your runs, if you can.

Do all 100 reps of each exercise before moving on to the run

Push the pace in all exercises, including the runs.

Swim 2000 Yards (No Fins)

Sp

ec

ial

No

tes

Lost at Sea

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Swim continuously using Combat Swimmer Sidestroke and/or Freestyle.

Alternate sides each time on CSS.

Become comfortable in the water while pushing the envelope of your aerobic

capacity.

Tread Water for 10 Minutes

The Long Way Home

Coaches Comments

Tra

inin

g O

bje

cti

ve

s

Develop Endurance.

1 Swim 4000 Yards or Meters with Fins

2 Run 6 Miles

This is a long one. Use the time in the pool to work on technique with fins.

Time the whole workout

Sp

ec

ial

No

tes

Time the entire workout. Transition quickly from one thing to another. If

possible, break out times of each event.

Sp

ecia

l N

ote

s

Multi Modal training - develop endurance and stamina at various energy

levels.

Coaches Comments

Tra

inin

g O

bje

cti

ves

20 Thrusters with 45lbs


Run 400 Meters

Huh?

Swim 1500 Yards or Meters with Fins

Run 1.5 miles

5 Rounds of:

1 Run 1 Mile

2


100 Pull Ups

200 Push Ups

300 Squats

You can mix up the pull ups, push ups, and squats by doing 10 sets of 10 pull

ups, 20 push ups, and 30 squats.

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Murph

Coaches Comments

Time the entire Workout to push yourself mentally throughout. Make

transitions smooth so you go from aerobic to anaerobic quickly.

3 Run 1 Mile

Workout #5


Week 12

Thirty-Something Quickie Wet Behind the Ears The Basics Tribute to Murph


15lbs Dumbbells

Track or Trail

Workout #1

53lbs Kettlebell

Pool

Personal Notes

Equipment

45lbs Dumbbells

Pull Up Bar Pull Up Bar

Pull Up Bar

Scores

Time:____________ Time:____________ Time:____________ Time:____________ Time:_____________

All Pull Ups must be done with strict dead hang form. No kipping, and go all the

way up and down.

Thirty x 1

Run 400 Meters


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"Thirty" consists of overhead pressing dumbbells continuously for 30 seconds,

and then holding them overhead with arms locked out for 30 seconds.

"Thirty x 3" means that it will go on for 3 minutes. "Thirty x 2" means 2 minutes.

Thirty x 1 means 1 minute, or one cycle.

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Coaches Comments

Stamina / Endurance / Strength

Run 1 Mile

Thirty x Three

Run 1200 Meters

Thirty x Two

Run 800 Meters

10 Dumbbell Thrusters / 15 Kettlebell Swings


Run 3 Miles

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Swim continuously using combat swimmer sidestroke. Alternate sides each

time.

Power / Stamina / Endurance



This is a long one. Use the time in the pool to work on CSS technique.

With and without Fins.

Time the whole workout

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Wet Behind the Ears

Coaches Comments

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Endurance.

1 Swim 2000 Yards or Meters (No Fins)

2 Swim 2000 Yards or Meters with Fins

Time the entire workout. Push yourself through the areas where you're body

wants to slow down or stop for a break.

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Multi Modal training - develop endurance and stamina at various energy

levels.

Coaches Comments

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Run 1.5 Miles

The Basics

40 Squats

Run 1.5 Miles

5 Rounds of:

10 Pull Ups

20 Push Ups

30 Sit Ups

Tribute to Murph

Coaches Comments

Run 1 Mile

50 Pull Ups

100 Push Ups

150 Sit Ups

200 Squats

Run 1 Mile

Run 1 Mile

50 Pull Ups

100 Push Ups

150 Sit Ups

200 Squats

You can mix up the pull ups, push ups, and squats. I suggest doing 5 sets of

10 pull ups, 20 push ups, 30 sit ups, and 40 squats. Time the entire workout.

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This workout is a mental and physical beat down that should develop greater

levels of stamina, endurance, and strength.

DEP Recruit

Mentor

Program

Start Date

Finish Date

Day Exercise Metrics Notes Scores Type Entry

Day 1 Max Push Ups 2 minutes Full range of motion # of reps

Max Sit Ups 2 minutes Same style as PST # of reps

Max Pull Ups 1 set Dead hang pull up only # of reps

Max Squat 2 minutes All the way down on every rep # of reps

Max Overhead Press 2 minutes Use 65lbs barbell # of reps

Run 3 miles For time - redline hh:mm:ss

Day 2 Max BW Bench Press 1 set Single set, use full bodyweight # of reps

Deadhang Pull Up 5 reps Use dumbbell or waist strap # of lbs

Overhead Press 5 reps Max weight for 5 good reps # of lbs

Back Squat 5 reps Max weight for 5 good reps # of lbs

Deadlift 5 reps Max weight for 5 good reps # of lbs

Swim - FS or CSS 2000 yds No fins hh:mm:ss

Day 3 Swim - FS or CSS 50 x 3 Record fastest time hh:mm:ss

Swim - FS or CSS 100 x 2 Record fastest time hh:mm:ss

Swim - FS or CSS 200 x 1 Record fastest time hh:mm:ss

Run 200 x 3 Record fastest time hh:mm:ss

Run 400x 2 Record fastest time hh:mm:ss

Run 800 x 1 Record fastest time hh:mm:ss

Day 4 Swim - FS or CSS 1000 yds No fins hh:mm:ss

Max Thrusters 1 minute Use 95lbs barbell # of reps

Max Box Jumps 1 minute Use 20" box # of reps

Run 1.5 mile For time - redline hh:mm:ss

Max Burpees 1 minute Jump & clap overhead each rep # of reps

Day 5 Swim - FS or CSS 500 yds As fast as possible hh:mm:ss

Run 6 miles Long distance-Push to the end hh:mm:ss

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