roberts\' total workout

ROBERTS’
FULL BODY
WORKOUT SCHEDULE
JANUARY 2011

1

DAY ONE
Chest, shoulders, triceps.
 SHOULDER RISERS
o 3 sets to failure.

 REAR DELTOID RISERS
o 3 sets to failure.

 STRAIGHT ARM LATERAL RISERS
o 3 sets to failure. ie. Attempt to do one
of the following sets
3x25x10lbs, 3x50x5lb, 3x100x no weight

 45° LATERAL RISERS
o Lower back to the starting position
3 sets of 25 to 50 reps with 2.5 to 5lbs or
with no weights, do 3 sets to failure.

5

 PYRAMID PUSH-UPS
Example: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Alternate your workout with inclined push-ups to hit the upper pecs more directly.
Put your feet up on a chair.

 TRICEPS OR DIAMOND PUSH-UPS
5 sets of 10 - 25 reps

 BENCH DIPS
3 Sets of as many reps as you can in a continuous set.

6

 BENT OVER FLIES 5 sets of 15 with *10-20 lb dumbbells

 DUMBBELL MILITARY PRESS 5 sets of 15 with *20-50 lb dumbbells

7

DAY TWO
Back, biceps, forearms.

NOTE: Pause at the top and bottom of each repetition, do not jerk the weight

 WIDE GRIP LAT-PULLS / PULL-UPS
5 x 15 - Pick a weight so the last rep is almost to failure on
Lat Pull Machine
(PALMS FACING AWAY)

 CLOSE GRIP LAT PULLS / PULL-UPS
 5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine

8

 CLOSE GRIP CHIN-UPS
5 x 15 - Pick a weight so the last rep is almost to failure on Lat Pull Machine

 BENT OVER LAT PULLS
3 sets of 10 with *40 - 100 lb dumbbells

 DUMBBELL REVERSE CURLS 3 sets of 10 with *10-30 lb dumbbells

9

 BARBELL WRIST CURLS 3 sets of as many as possible with 15-25 lb bar.
o Raise and lower the weight as fast as 2 times per second
o When it burns and you have to stop, rest for 1 minute and repeat

10

DAY THREE

PLYOMETRICS
Legs

 Leg extensions
3 sets of 15 with *50 - 100 lbs on bench leg machine

 Leg curls
3 sets of 15 with *50 – 100 lbs on bench leg machine

 Calf Raisers
10 – 20 REPS
(foot straight) one leg, (foot turned in) one leg, (foot turned out) one leg
3 sets of 10 to 25 with no weights initially
Stand on a stair, holding the rail with one arm for balance if needed.

11

STAIR STEP LEG WORKOUT

Down
Up
Down
Down
Up

Up

Up / Up / Down
Down / Down / Up

 STEP UPS
3 set up and down

 SPRINT UP
3 set up and down

 FREE SQUATS
3 sets of 50

12

Abdominals

(Increase each set by 5 reps as you get stronger)

SUPER SETS

Do 5 sets of each exercise.

 FOUR-COUNT FLUTTER KICKS sets of 25

 GOOD MORNING DARLINGS Sets of 15

 FULL SIT-UPS 25 per set.

13

ALTERNATE CRUNCHES

Right Leg Over Left Leg
Left Elbow to right Knee

o Right leg over left knee. 25 reps.
o Left leg over right knee. 25 reps
o Both knees up and cross feet. 25 reps

 LEG THROW DOWNS
o DO 5 reps to the front, 5 to the right, 5 to the left, and 5 to the front.

14

 PRONE ISOMETRIC –
o Hold this position as long as you can for 15 second increments.

o KEEP YOUR BUTT UP TO TACK THE BEND OUT OF YOUR LOWER BACK..

Repeat all ab exercises for 5 sets.

AS AN ALTERNATE
 3 sets of as many full sit-ups as you can do per set. Rest for 2 minutes between sets.

 PULLOVERS

15

NUTRITION
Whether it's playing football, swimming or jogging, athletes need to eat a nutritious, balanced
diet to fuel their body. Good nutrition, like any sporting event, has basic ground rules.
Following these rules and getting plenty of sleep will help athletes feel great and perform at your peak .

A Balanced diet is best for athletes.
All athletes need a diet that provides enough energy in the form of carbohydrates and fats as
well as essential protein, vitamins and minerals. This means a diet containing 55-60 percent of
calories from carbohydrates (10 to 15 percent from sugars and the rest from starches), no more
than 30 percent of calories from fat and the remaining (about 10-15 percent) from protein.
That translates into eating a variety of foods every day - grains, vegetables, fruits, beans, lean
meats, and low fat dairy products. The base of the diet should come from carbohydrates in the
form of starches and sugars. Fluids, especially water, are also important to the winning
combination. Dehydration can stop even the finest athlete from playing his or her best game.

Carbohydrates are important for athletes.
When starches or sugars are eaten, the body changes them all to glucose, the only form of
carbohydrate used directly by muscles for energy. Whether carbohydrates are in the form of
starches (in vegetables and grains), sucrose (table sugar), fructose (found in fruits and juices) or
lactose (milk sugar), carbohydrates are digested and ultimately changed to glucose.
The body uses this glucose in the blood for energy. Most glucose is stored as glycogen in the
liver and muscles. During exercise glycogen is broken down in the muscles and provides energy.
Usually there is enough glycogen in muscles to provide fuel for 90-120 minutes of exercise.
Most exercise and sport games do not use up glycogen stores so eating carbohydrates during the
activity usually isn't needed. But for some athletes, eating or drinking carbohydrates during
exercise helps maintain their blood glucose and energy levels.
Most athletes need not be concerned with "carbohydrate loading," the special technique of
eating a lot of carbohydrates for several days before an endurance event. Instead, focus on getting enough
carbohydrates everyday. The best way to ensure plenty of energy for exercise is to eat a nutritious,
balanced diet that is high in carbohydrates and low in fat with lots of different foods.

16

Athletes DO NOT need extra protein or protein supplements to build
muscles?
Muscles develop from training and exercise. A certain amount of protein is needed to help
build the muscles but a nutritious, balanced diet that includes two or three servings from the
meat/bean/egg group (6-7 ounces total) and two to three servings of dairy daily will supply all of
the protein that the muscles need.
Extra servings of protein in foods or protein supplements do not assist in muscle development.
Unlike carbohydrates, protein cannot be stored in the body and any excess will be burned for
energy or stored as body fat.

Eating before, during and after exercise .
The most important thing is to concentrate on eating a nutritious, balanced diet every day. This
provides plenty of energy to grow and exercise. Here are a few tips about eating before, during
and after exercise.

Before
· Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods are
broken down quickly and provide glucose to the muscles.
· The timing of this meal depends on athletes' preference for eating before exercise, but
researchers have found that eating something from 1 to 4 hours before exercise helps keep
plenty of blood glucose available for working muscles.
· It is also critical to drink plenty of water before exercise to keep muscles hydrated.

During
· Perspiration and exertion deplete the body of fluids necessary for an optimal performance and
lead to dehydration. It is important to drink plenty of water, at least a half a cup of water
every 20 minutes of exercise. Adding a teaspoon of sugar, a little fruit juice or a small amount
of powdered drink mix flavors plain water and may encourage fluid intake.
· Usually there is no need to worry about replacing carbohydrates unless the exercise lasts over
90 minutes and is hard and continuous. When this happens, drinking a sports drink or other
beverage with some sugar in it will fuel and water to the muscles being exercised.
.

17

After
If the exercise was strenuous and lasted a long time, glycogen stores may need refueling.
Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen
stores if they are low after exercising. No matter the intensity of the exercise, it's important to drink
plenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains,
pastas, potatoes, vegetables and fruits.

Stay away from Creatine. If you are under 30 years old, your body produces enough Creatine on it’s own.

Electrolytes are minerals. To replace electrolytes, drink water and take a multivitamin.

Drink up to 3 Liters of water a day. (133 oz. )

DID YOU KNOW?
A hardboiled egg has 18.8 grams of protein.
4 oz chicken breast has 20 grams of protein.
A 5oz can of tuna in spring water has 26 grams of protein.

If you need to cut down on the fish after taste, add on of the following. A pinch of your favorite spice, a
pinch of Spenda, or a dab of hot sauce.
Here is one of my favorite lunches.
GRILLED TUNA SANDWICH
 Grill 2 cans of drained tuna with 1 to 2 Table Spoons of mayo.
(It will not hold together in the pan very well)
 Add sliced tomatoes on top, along with a white cheese of your choice.
 Cover with a lid for 30 seconds to melt the cheese.
 Remove from grill and place on a whole wheat bun or bread.
 Top with Sun Flower seeds and alfalfa sprouts.

DAY OF THE PST
Drink Plenty of water throughout the day of the PST. Bring snacks with you to the PST. Eat something
up to an hour before the PST.

Snacks ideas to have with you. Power Bars, Granola Bars, cheese, fruit or vegetables.

18

SWIM WORKOUT
ZERO to 1650 in Six Weeks
(A swimmer's mile is 1650, not 1760. It is the equivalent of 1500 meters)

Six weeks seems to be the most common length of time it takes to be able to swim
a mile without stopping for breath. It requires three times per week and the
willingness to be somewhat uncomfortable while stretching your aerobic capability.
Like a scar forms in response to a wound, as a muscle enlarg es to meet new
demands, so does our ability to absorb oxygen. If we methodically increase our
need, our body kindly responds. The amount of discomfort should be small, but it
is necessary to pant a bit at the end of each effort and only partially recover before
beginning another. The number of breaths taken before continuing I guarantee will
not seem enough. I also promise you'll be surprised that you are able to continue
much more easily than you imagined. The feeling of not having adequate rest is
necessary to improve.

A COUPLE HINTS: If you think you really don't have enough air just to get to the
end of the pool, let your legs drag; the quads, being so big, take a disproportionate
amount of oxygen. Any muscle will, of course, use more when in use th an when
relaxed, so if you don't need to use the muscle, don't - for example, when you are
recovering your arms. Relaxing even your neck will help make the swim easier.
Speed is not your aim during these six weeks. Nor is the perfect stroke. They
come later or not at all if your intention is just to enjoy the water, to relax, or to
get some pleasant exercise.

nota bene: swim 100, repeat 3 times equals 4x100 = 400.
Repeat is always in addition to the first swim.

WEEK one (Three Days):
100 yards...rest for 12 breaths...repeat 3 times.
total: 700 yards

WEEK two:
200 yards...rest for 12 breaths
100 yards...rest for 10 breaths...repeat 3 times
total: 900 yards

19

WEEK three:
total: 1250 yards

WEEK four:
total: 1500 yards

WEEK five:
total: 1600 yards

WEEK six (days 1 and 2):
50 yards...rest for 4 breaths...repeat twice
(day 3)
1650 yards straight
total: 1650 yards!

A FEW WORDS ABOUT TECHNIQUE: It is said by many that technique is
everything, yet I've said very little here about it. I've noticed that most of the big
problems of a beginner disappear on their own by the time they can swim a
straight mile. Holding the head too high - the most common problem - is difficult;
as you become more comfortable, gravity kindly assists you and it goes down
without attention. A stable h ead invariably transfers to a narrower kick and that
second most common problem disappears on its own. But is technique really
everything after the first six weeks? Yes. Technique means nothing more than
making the stroke simpler, using less energy, so tha t your effort is channeled
directly into propelling you forward.

20

POOL SWIM WORKOUT

WARM UP

3 X 100 YDS
30 SECOND REST IN BETWEEN EACH 100
SWITCH SIDES FOR EACH 100
SLOW AND EASY

WORKOUT

20 X 25 YDS WITHIN 30 SECONDS
30 SECOND REST IN BETWEEN EACH 25 YARD LENGTH

2 X 300 YDS
UNDER 6:30 PER 300 YDS
1 MINUTE REST BETWEEN EACH 300 YD SWIM
FOCUS ON STROKE COUNT PER LEGNTH AND TECHNIQUE

3 X 500 YDS
UNDER 9:00 FREE STYLE - 12:00 SIDE STROKE
I MINUTE REST BETWEEN EACH 500 YD SWIM

COOL DOWN

400 YARDS
SLOW AND EASY

TOTAL YARDS : 3000

USE EITHER THE SIDE STROKE OR FREE STYLE FOR THE ENTIRE WORKOUT

21

SPECWAR PT
JUMPING JACKS 50 4 COUNT
HAMSTING STRETCHES 1 MINUTE
SITTING “ “ 1 MINUTE
FOOT ROTATION 20 EACH WAY, EACH FOOT
BACK STRETCHES 1 MINUTE
KNEE TO CHEST 1 MINUTE
LOWER BACK STRETCHES 1 MINUTE
TRUNK SIDE STRETCHES 10
CHERRY PICKERS 10

PUSHUPS 35
UP, BACK AND OVER 10
PUSHUPS 35
PRESS, PRESS FLING 15
PUSHUPS 35
HI JACK, HI JILL 10
TRICEP PUSHUPS 20
UP, BACK AND OVER 10
TRICEP PUSHUPS 20
SWIMMER STRETCH 10
TRICEP PUSHUPS 20
HI JACK, HI JILL 10
DIVE BOMBER PUSHUPS 20
PRESS, PRESS FLING 10
4 COUNT WINDMILLS 10
2 COUNT WINDMILLS 25

SITUPS 125
TRUNK ROTATION 10 EACH WAY
FLUTTER KICKS 100 4 COUNT
SCISSORS 100 4 COUNT
TRUNK BENDING FORE AND AFT 10
SITTING KNEE BENDERS 25 4 COUNT
SITTING FLUTTER KICKS 30 4 COUNT
TRUNK ROTATION 10
CRUNCHES, LEFT, RIGHT, CENTER 100 EACH WAY
NECK ROTATION 10 EACH WAY
STOMACH STRETCHES 1 MINUTE
HAND AND TOE SIT UPS 30
TRUNK BENDING FORE AND AFT 10

22

8 COUNT BODY BUILDERS 40
UP BACK AND OVER 15
SQUAT THRUST 40

BUTTERFLIES STRETCHES 2 MINUTES
SITTING HAMSTRING STRETCHES 2 MINUTES
JUMPING JACKS 50 2 COUNT

PULL-UPS 3 SETS OF 15
1 MINUTE REST BETWEEN SETS

DIPS 5 SETS OF 20

JUMPING JACKS 40

FINISH

4-6 MILE RUN

23

US NAVAL SPECIAL WARFARE/ NAVY SPECIAL OPERATIONS
Physical Training Guide
RUNNING & SWIMMING
Run Swim
HIGH: <9:44 <9:17
MED: 9:44-10:38 9:17-10:35
LOW: >10:38 >10:35

LSD = Long Slow Distance (a.k.a. “Steady State”). The intensity of LSD work is low to moderate. The
pace should feel relatively easy and relaxed. These workouts build endurance and provide relative
recovery between more intense sessions. You should be able to talk comfortably in short
sentences/phrases while training. If you gasp and wheeze between every syllable, slow down. If you can
speak long sentences without struggling for air, pick up the pace. A practical goal for a BUD/S candidate
is to build up to being able to comfortably run 5-6 miles or swim 1-1 ¼ miles without stopping.

CHI = Continuous High Intensity (a.k.a. “Anaerobic Threshold”). These sessions typically involve
moving for 15-20 minutes without stopping, at a pace approximately 90-95% of the maximal pace you
could hold for that duration. The workout should be very demanding but not totally exhausting. Some
will be able to recover more quickly than others, so there is no set time period, but a reasonable recovery
period is approximately half of the work time. During this time, keep moving at a low intensity (slow
jog, brisk walk, or paddle). Do not stop moving completely.

INT = Interval (alternate short, intense work intervals with periods of recovery). The format consists of
running ¼-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 ½ times the
amount of time it takes to perform the work interval (1:2-2.5 work:recovery ratio). Your intensity or
pace should be slightly faster than the pace of your most recent 1.5-mile run or 500-yard swim. For
example, if you recently completed a 1.5-mile run in 10:30, the base pace per ¼ mile was 1:45. The
interval training pace for ¼-mile repeats should be roughly 4 seconds faster than the base pace. Using
this example you would attempt to run each ¼-mile repeat in an average time of approximately 1:41. For
swimming, your interval pace should be roughly 2 seconds faster than your base pace per 100 yards for a
timed 500-yard swim. For example, if you completed a 500-yard swim in 10:30, the average pace per
100 yards was 2:06, and your average time to complete 100-yard intervals should be approximately 2:04.
Appropriate paces for interval workouts are summarized in Table 1.

For example, 16-20 x 220-yard running intervals or 16-20 x 50-yard swimming intervals. The guidelines
for recovery in Table 1 are broad, to allow individuals to utilize the recovery period that will help
optimize performance. Allow enough recovery time to maintain the proper work intensity, without
taking excessive time or wasting time. To promote faster/more complete recovery, it is desirable to utilize
a certain amount of active recovery, such as walking briskly or jogging slowly for part of the time
between ¼- mile running intervals.

24

Table 1: Interval Paces
Then Your Then Your
If Your 1/4 Mile And Your If Your 100 Yard And Your
RUN Repeat Recovery SWIM Time Repeat Recovery
Time Is: Time Is: Time Is: Is: Time Is: Time Is:
8:00-8:30 1:16-1:21 2:32-3:23 8:00-8:30 1:34-1:40 3:08-4:10
8:30-9:00 1:21-1:26 2:42-3:35 8:30-9:00 1:40-1:46 3:20-4:25
9:00-9:30 1:26-1:31 2:52-3:48 9:00-9:30 1:46-1:52 3:32-4:40
9:30-10:00 1:31-1:36 3:02-4:00 9:30-10:00 1:52-1:58 3:44-4:55
10:00-10:30 1:36-1:41 3:12-4:13 10:00-10:30 1:58-2:04 3:56-5:10
10:30-11:00 1:41-1:46 3:22-4:25 10:30-11:00 2:04-2:10 4:08-5:25
11:00-11:30 1:46-1:51 3:32-4:38 11:00-11:30 2:10-2:16 4:20-5:40
11:30-12:00 1:51-1:56 3:42-4:50 11:30-12:00 2:16-2:22 4:32-5:55
12:00-12:30 1:56-2:01 3:52-5:03 12:00-12:30 2:22-2:28 4:44-6:10
12:30-13:00 2:01-2:06 4:02-5:15 12:30-13:00 2:28-2:34 4:56-6:25
13:00-13:30 2:06-2:11 4:12-5:28 13:00-13:30 2:34-2:40 5:08-6:40
13:30-14:00 2:11-2:16 4:22-5:40 13:30-14:00 2:40-2:46 5:20-6:55
14:00-14:30 2:16-2:21 4:32-5:53 14:00-14:30 2:46-2:52 5:32-7:10
14:30-15:00 2:21-2:26 4:42-6:05 14:30-15:00 2:52-2:58 5:44-7:25
15:00-15:30 2:26-2:31 4:52-6:18 15:00-15:30 2:58-3:04 5:56-7:40
15:30-16:00 2:31-2:36 5:02-6:30 15:30-16:00 3:04-3:10 6:08-7:55

Warm-Up & Cool-Down
Every workout should begin with a warm-up and end with a cool-down. Warm-ups and cool-downs are
necessary to allow you to get the most benefit from your training and reduce the risk of injury. Before
vigorous exercise, the body requires time to make physiological adjustments such as elevating
metabolism, mobilizing energy sources, making circulatory adjustments to the active muscles, and
beginning sweat output for thermoregulation. Following exercise, continued low-intensity activity will
allow the body’s elevated systems to gradually return to baseline values and facilitate the removal of
accumulated waste products. In general, the more intense the training session, the longer the warm-up
and cool-down periods should be. Warm-ups for LSD sessions may involve 5-10 minutes of easy
jogging or paddling while gradually building the intensity to a comfortable level for beginning the
workout. As the workout begins, you may continue to build intensity so that you comfortably finish the
workout at a faster pace than you started. For CHI and INT workouts, you should warm up for 10-15
minutes or more. Gradually build intensity from an easy jog or paddle for several minutes, eventually
adding 4-5 high-intensity bursts lasting from 15 to 30 seconds. The warm-up should elevate your heart
rate substantially, increase your breathing rate, and activate a sweat response. As you begin your
workout, pace yourself to finish faster than you started (referred to as “negative splitting” in racing
jargon). A proper cool-down following LSD workouts may involve 2-3 minutes of easy jogging or
paddling followed by 2-3 minutes of brisk walking. Time periods for CHI or INT cool-downs should be
extended until you are breathing easily and your heart rate is close to its normal resting value. It is
recommended you perform stretching exercises near the end of the cool-down period, before tissue
temperatures return to resting values.

25

General Workout Schedule
Table 2 provides a generic workout schedule as an example of how the various workouts used to prepare
for the PST and BUD/S might be organized in a given week.

Table 2: Weekly Training Schedule
Mon Tue Wed Thu Fri Sat
Run LSD INT CHI
Swim CHI LSD INT

   
     
     

The process begins with a timed 500-yard swim and 1.5-mile run to assess baseline fitness levels and
establish a yardstick for future improvement. A general progression to increase workload over 13 weeks
would be to increase LSD workout distance by a standard weekly increment. For example, begin with a
3-mile run in the first week and add ¼ mile each week until 6 miles is achieved, or begin with a 1000-
yard swim and add 100 yards each week until 2200 yards is achieved. Your interval progression may
involve starting with 4 intervals (¼-mile running or 100-yard swimming) during the first week and
adding an additional interval every second week until 10 intervals can be completed in your prescribed
time. This basic model can be modified slightly depending on whether you begin with a low or a high
level of fitness, you are a slower runner or swimmer, or you have any other specialized circumstances.
Table 3 summarizes how workload across the different training bands may be progressed over several
weeks.

26

Table 3: Workout Progressions
LSD CHI INT
Run & Run &
Run Swim Swim Swim
Week (miles) (yards) (minutes) (reps)
0 1.5 (timed) 500 (timed)
1 3 1000 15 4
2 3.25 1100 15 4
3 3.5 1200 16 5
4 3.75 1300 16 5
5 4 1400 17 6
6 4.25 1500 17 6
7 4.5 1600 18 7
8 4.75 1700 18 7
9 5 1800 19 8
10 5.25 1900 19 8
11 5.5 2000 20 9
12 5.75 2100 20 9
13 6 2200 2 x 12 10
14 6.25 2300 2 x 12 10
15 6.5 2400 2 x 12 10
16 6.75 2500 2 x 14 10
17 7 2600 2 x 14 10
18 7.25 2700 2 x 14 10
19 7.5 2800 2 x 16 10
20 7.75 2900 2 x 16 10
21 8 3000 2 x 16 10
22 8.25 3100 2 x 18 10
23 8.5 3200 2 x 18 10
24 8.75 3300 2 x 18 10
25 9 3400 2 x 20 10
26 9.25 3500 2 x 20 10

Individuals beginning specific preparation with a higher level of fitness may choose to begin with a
higher training volume (such as a 5-mile run rather than a 3-mile run, as indicated in Week 9 of Table 3).
Individuals with several weeks or months to prepare may choose to increase their LSD work by
performing longer sessions and/or increasing the number of sessions per week (see Table 4 for an
example). Additionally, as fitness improves, it will be helpful to occasionally (say, once per week)
incorporate a longer session of activity (2-3 hours) such as hiking, canoeing, road cycling, or mountain
biking at a comfortable but steady pace to improve physical and mental endurance. However, be sure to
ramp up the total workload slowly and gradually as your fitness improves. Don’t attempt a workload that
will lead to overtraining or cause burnout. Do not perform CHI or INT sessions beyond one per week for
running and swimming.

27

Table 4: Weekly Training Schedule (Increased LSD Sessions)
Run LSD INT LSD CHI
8 miles 10 x 4 miles 2 x 20
¼ mile minutes
Swim LSD CHI LSD INT
1500 2 x 20 3000 10 x 100
yards minutes yards yards

Candidates who don’t possess balanced fitness (are clearly slower in either running or swimming) should
devote a greater percentage of their training time to improve the slower activity. SEAL candidates with a
swim time slower than 10:35 or a run time slower than 10:38 (considered a “Low” PST ranking), while
the other activity is “Med” or “High”, should focus more attention on the slower event. Table 5 is an
example of a generic schedule weighted toward improving a slower swimmer. A strong swimmer with
limited running ability would reverse the schedule. If a candidate is slow in both running and swimming,
overall fitness should be built from the ground up in a balanced fashion.

Table 5: Weekly Training Schedule For A Slow Swimmer
Run INT LSD
Swim LSD CHI LSD INT

How Long Does The Program Last?
It is recommended the program be performed a minimum of 13 weeks, but it can be extended
indefinitely. Table 7 summarizes the information already provided in this document regarding
scheduling of cardio and strength activities and distance targets for running and swimming over a 26
week period. Beyond 26 weeks, it is recommended you do not increase INT or CHI distances. Rather,
your focus should be on gradually and progressively increasing intensity for the set distances of these
workouts. The amount of LSD work you perform can slowly and gradually be increased as long as
training continues. However, beyond 9-10 miles of running per week and 3500-4000 yards of swimming
per week, the improvements in fitness become proportionately smaller relative to the time invested. If
you perform large amounts of LSD work, be sure to keep the pace relatively easy and relaxed.

28

Table 7: 26 Week Combined Run/Swim Schedule
Monday Tuesday Wednesday Thursday Friday Saturday
Week RUN SWIM RUN SWIM RUN SWIM
Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT
1 3 miles 15 min 4 reps 1000 yds 15 min 4 reps
2 3.25 miles 15 min 4 reps 1100 yds 15 min 4 reps
Run LSD Swim CHI Run INT Swim LSD - Run CHI Swim INT
6 4.25 miles 17 min 6 reps 1500 yds 17 min 6 reps l
13 6 miles 2 x 12 min 10 reps 2200 yds 2 x 12 min 10 reps
14 6.25 miles 2 x 12 min 10 reps 2300 yds 2 x 12 min 10 reps
***Perform daily stretching/flexibility exercises following cardio training***

29

Training Record Sheet
Week _______

Day/Date Day/Date
Activity: Workout Type: Record: Stretching Completed? Activity: Workout Type: Record: Stretching Completed?
Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time
Lifting: Upper____ Lower____ Lifting: Upper____ Lower____
Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps
(record times) 6 7 8 9 10 1 (record times) 6 7 8 9 10 1
Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2
Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3
Set 1 1 4 Set 1 1 4
Set 2 2 5 Set 2 2 5
Set 3 3 6 Set 3 3 6
Set 4 4 7 Set 4 4 7
Set 5 5 8 Set 5 5 8
Set 6 6 9 Set 6 6 9
Total 7 10 Total 7 10

Day/Date Day/Date
Set 1 1 4 Set 1 1 4
Set 2 2 5 Set 2 2 5
Set 3 3 6 Set 3 3 6
Set 4 4 7 Set 4 4 7
Set 5 5 8 Set 5 5 8
Set 6 6 9 Set 6 6 9

Day/Date Day/Date
Set 1 1 4 Set 1 1 4
Set 2 2 5 Set 2 2 5
Set 3 3 6 Set 3 3 6
Set 4 4 7 Set 4 4 7
Set 5 5 8 Set 5 5 8
Set 6 6 9 Set 6 6 9

30

Training Record Sheet
Week __12__ ***SAMPLE*** Program. Individual distances, times, exercises, weights, and
reps may vary.
Day/Date Monday 4/30 Day/Date Tuesday 5/1
Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes
Run LSD 5.75mi 44:55 Lifting: Upper_X__ Lower____ Swim CHI 1150yds 20:00 Lifting: Upper____ Lower_X__
(record times) 6 7 8 9 10 1 lat pull downs 140 12 (record times) 6 7 8 9 10 1 lunges 20 15
Calisthenics (record reps): Core Exercises 2 shoulder press 105 10 Calisthenics (record reps): Core Exercises 2 leg curl 60 15
Push-ups Sit-ups Pull-ups (list): 3 biceps curl 60 12 Push-ups Sit-ups Pull-ups (list): 3 back ext body 15
Set 1 1 bridge 4 bench press 200 8 Set 1 25 30 5 1 4 leg press 250 10
Set 2 2 1 leg ab press 5 upright row 80 12 Set 2 20 30 4 2 5 leg press 300 12
Set 3 3 hip rotations 6 dips body 15 Set 3 20 30 4 3 6
Set 4 4 quadruped 7 Set 4 20 30 4 4 7
Set 5 5 plank 8 Set 5 20 4 5 8
Set 6 6 superman 9 Set 6 6 9
Total 7 side plank 10 Total 105 120 21 7 10

Day/Date Wednesday 5/2 Day/Date Thursday 5/3
Run INT Lifting: Upper____ Lower____ Swim LSD 2100yds 52:30 Lifting: Upper____ Lower____
Intervals 1 1:41 2 1:41 3 1:42 4 1:40 5 1:40 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps
(record times) 6 1:40 7 1:39 8 1:40 9 1:37 10 1 (record times) 6 7 8 9 10 1
Set 1 25 40 5 1 bridge 4 Set 1 25 30 5 1 bridge 4
Set 2 25 40 5 2 1 leg ab press 5 Set 2 25 40 5 2 1 leg ab press 5
Set 3 20 40 4 3 hip rotations 6 Set 3 25 30 5 3 hip rotations 6
Set 4 20 4 4 quadruped 7 Set 4 20 40 4 4 quadruped 7
Set 5 20 4 5 plank 8 Set 5 20 4 5 plank 8
Set 6 6 superman 9 Set 6 6 superman 9
Total 110 120 22 7 side plank 10 Total 115 140 23 7 side plank 10

Day/Date Friday 5/4 Day/Date Saturday 5/5
Lifting: Upper_X__ Lower____ Swim INT Lifting: Upper____ Lower_X__
Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2:12 2 2:10 3 2:09 4 2:10 5 2:10 List Exercises: Weight Reps
(record times) 6 7 8 9 10 1 lat pull downs 150 10 (record times) 6 2:09 7 2:09 8 2:08 9 2:07 10 1 lunges 20 15
Calisthenics (record reps): Core Exercises 2 shoulder press 105 11 Calisthenics (record reps): Core Exercises 2 leg curl 60 15
Push-ups Sit-ups Pull-ups (list): 3 biceps curl 60 12 Push-ups Sit-ups Pull-ups (list): 3 back ext body 15
Set 1 1 bridge 4 incline press 160 9 Set 1 78 92 10 1 4 squat 200 10
Set 2 2 1 leg ab press 5 seated row 180 10 Set 2 2 5 squat 225 15
Set 3 3 hip rotations 6 triceps ext 90 12 Set 3 3 6
Set 4 4 quadruped 7 Set 4 4 7
Set 5 5 plank 8 Set 5 5 8
Set 6 6 superman 9 Set 6 6 9
Total 7 side plank 10 Total 78 92 10 7 10

31

Business Card

NSW/NSO MENTOR

ENC (SEAL) Roger W. Roberts Ret.

Email: rroberts@nsw-nsomentor.com Off: (816) 229-4617
www.nrdstlspecwar.blogspot.com Fax: (816) 229-6126
Cell: (816) 507-1842

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