12 weeks to buds

8/22/2019 12 Weeks to BUDS

1/35

Week 1

Monday Tuesday Wednesday

Seal PST Swimming Running

500 yd swim-sidestroke 200m warmup 3-mile timed run

Pushups: max 2 min 500m sidestroke sprint 1.5 miles, jog 1.5 miles

Situps: max 2 min 3 x 100m sprints with 20 sec rest

Pullups: max 2 min 200m cool down1.5 mile run


2/35

Thursday Friday Saturday Sunday

Swimming Running Swimming

200m warmup 4-mile timed run 200m warmup

1000m sidestroke 1000m sidestroke

200m cool down 200m cool down

Upper Body PT

Pyramid up to 10, 10 back down

Pullups x 1

Pushups x 2

Situps x 3

neck exercises

Up/down: 20

left/right: 20

8-count body builders: 10

Max pushups in 2 min.

Max situps in 2 min.

Max Pullups


3/35

Week 2

Monday Tuesday

Upper Body PT Swimming

Pullups 200m warmup

-Regular Grip: 2x7 500m sidestroke

-Reverse Grip: 2x7 3x100m sprints

-Close Grip: 2x7 4x50m sprints-Wide Grip: 2x7 200m cool down

-Mountain Climbers: 2x7

Pushups

-Regular: 2x15

-Triceps: 2x10

-Wide: 2x15

-Dive Bomber: 2x15

Dips 2x15

Arm Haulers 3x30

Neck Exercises

up/down 25

left/right 25

Abdominal PT

2 Cycles of:

Regular situps 40

4-way crunches 40

(Regular, Reverse, Left, and Right: 40 of each)

Leg Levers 40

Flutter Kicks 501/2 situps 40

stretch 1 min.

Running

3-mile timed run (sprint 1.5 miles, jog 1.5)


4/35

Wednesday Thursday

Upper Body PT Swimming

Pullups 10 x 50m freestyle Hypoxic with 10 sec

-Regular Grip: 2x7 interval rest in between each 50 m

-Reverse Grip: 2x7

-Close Grip: 2x7 Running-Wide Grip: 2x7 3 mile track workout

-Mountain Climbers: 2x7 Jog 1 mile in 7 min.

Pushups Sprint 1/4 mile

-Regular: 2x15 Jog 1/4 mile in 2 min

-Triceps: 2x10 Sprint 1/4 mile

-Wide: 2x15 Jog 1/4 mile in 2 min

-Dive Bomber: 2x15 Sprint 1/8 mile

Dips 2x15 Jog 1/8 mile in 1 min

Arm Haulers 3x30 Sprint 1/8 mile

8 count body builders 15 Jog 1/8 mile in 1 min

Neck Exercises Spint 1/8 mile

up/down 25 Jog 1/8 mile in 1 min

left/right 25

Abdominal PT

2 Cycles of:

Regular situps 40

4-way crunches 40


Leg Levers 40

Flutter Kicks 501/2 situps 40

stretch 1 min.

Running

4-mile timed run


5/35

Friday Saturday Sunday

Lower Body PT Swimming

Squats 3x10 200m warmup

Lunges 3x10 500m sidestroke

Frog Hops 3x10 3x100m sprints (side)

Heel Raises 3x15 4 x 50m sprints (side)Jumpovers 3x15 200m cool down

Sprints Running

20 m 1/2 pace x2 3-mile timed run

20m full sprint x2

40m 3/4 pace x 2 Pullups 5 x 2,4,6,8 reps

60m full sprint x 4 Regular grip

100m 1/2 pace x 1 Reverse grip

100m full sprint x 2 Close grip

Wide Grip

Neck Exercises Mountain Climbers

up/down 25

left/right 25 Abdominal PT

2 Cycles of

Regular situps 40

4-way crunches 40


Leg Levers 40

Flutter Kicks 50

1/2 situps 40

stretch 1 min.

8 count body builders

Max pushups in 2 min

Max situps in 2 min

Max pullups


6/35

Week 3

Monday Tuesday

Swim/PT Swimming

10 sets of: 200m warmup

100m freestyle 500m with fins

20 pushups 500m without fins

20 abs of choice 3 x 100m freestyle sprints atPyramid of pullups up to 10 1min 45 sec.

Dips: 25, 20, 15, 10 200m cooldown

Neck Exercises

up/down 25

left/right 25

No running


7/35

Wednesday Thursday Friday

Swim/PT Swimming Swim/PT

10 sets of: 200m warmup 10 sets of:

100m freestyle 500m with fins 100m freestyle

20 pushups 500m without fins 20 pushups

20 abs of choice 3 x 100m freestyle sprints at 20 abs of choice1min 45 sec. Pyramid of pullups up to 10

Pullups 5 x 2,4,6,8 reps 200m cooldown Dips: 25, 20, 15, 10

Regular grip

Reverse grip Neck Exercises

Close grip up/down 25

Wide grip left/right 25

Mountain climbers

Neck Exercises

up/down 25

left/right 25


8/35

Saturday Sunday

Running

3-mile timed run (sprint 1.5

jog 1.5)

Swimming200m warmup

500m with fins

500m without fins

10 x 50m freestyle sprints

Lower Body PT

Squats 3x15

Lunges 3x15

Heel Raises 3x15

Dirty Dogs 50


9/35

Week 4


Seal PST Run-Swim-Run Upper Body PT

Run: 3 miles < 21 min Pullups 5 x 2,4,6,8 reps

Swim: 1 mile with fins < 30 min Regular

Run: 3 miles < 21 min Reverse

Total Time = 1 hr 15 min CloseWide

Neck Exercises Mountain Climbers

up/down 35 Total 100

left/right 35

Pushups 5, 10, 15, 20, 25, 25,

20, 15, 10, 5

Situps 10 20 30 40 50, 50, 40

30 20 10

8 count body builders: 20


Max situps in 2 min

Max pullups


10/35

Thursday Friday Saturday

Lower Body PT Running Upper Body PT

Squats 10, 15, 20 5 miles < 35 min. Pullups 5 x 2,4,6,8

Lunges 10, 15, 20 Regular

Frog Hops 10, 15, 20 Reverse

Heel Raises 10, 15, 20 CloseJumpovers 10, 15, 20 Wide

Dirty Dogs 100 Mountain Climbers

Total 100

Neck Exercises

up/down 35 Pushups 5, 10, 15, 20, 25, 25,

left/right 35 20, 15, 10, 5

Situps 10 20 30 40 50, 50, 40

Sprints 30 20 10

20m 1/2 pace x 2

20m full sprint x 3 Neck Exercises

40m 3/4 pace x 2 up/down 35

40m full sprint x 3 left/right 35

60m full sprint x 5

80m full sprint x 4 8 count body builders: 20

100m full sprint x 3 Max pushups in 2 min

Max situps in 2 min

Swimming Max pullups

200m warmup

500m sidestroke Swimming

500m freestyle 2000m with fins

500m with fins200m cool down


11/35

Sunday


12/35

Week 5

Monday Tuesday

20 Super Sets Run-Swim-Run

Tricep Pushups 10 3 mile run > 21 min

Regular Situps 7 1 mile swim no fins

Pushups 10 3-mile run

Reverse Crunches 7Wide Pushups 10

1/2 Situps 7

20 cycles of all six exercises. You

have 2 min. to perform each cycle

Total time: 40 min.

Total Pushups: 600

Total Abs: 420

Upper Body PT

Pullups: 16, 14, 12

Dips: 25, 20, 15

8-count body builders 20, 15, 10

Neck Exercises

Up/down 40

left/right 40

Swimming

Swim with fins 30 min.

Swim continuously for at least 1 mile


13/35


Lower Body PT Upper Body PT Swimming

Squats 3 x15 Pyramid 1-10 11 x 100 freestyle no fins

Lunges 3 x15 Pullups x 1 15 sec rest between each

Frog Hops 2 x 10 Pushups x 2 100m

Jumpovers 2 x 20 Abs of choice x 3Heel Raises 3 x 20 Dips x 2 Running

Dirty Dogs 3 x 50 3 mile Track workout

Flutter Kicks 100 Jog 1 mile in 7 min.

Leg Levers 100 Sprint 1/4 mile

8 Count body builders 25 Jog 1/4 mile in 2 min

Sprint 1/4 mile

Neck Exercises Jog 1/4 mile in 2 min

Up/down 40 Sprint 1/8 mile

left/right 40 Jog 1/8 mile in 1 min

Sprint 1/8 mile

Run-Swim-Run Jog 1/8 mile in 1 min

Swimming 3 mile run Spint 1/8 mile

11 x 100m freestyle no fins 1 mile swim no fins Jog 1/8 mile in 1 min

15 sec rest between each 100m 3 mile run

Neck Exercises

Up/down 40

left/right 40


14/35

Saturday Sunday

Upper Body PT

Pyramid 1-10

Pullups x 1

Pushups x 2

Abs of choice x 3Dips x 2

Flutter Kicks 100

Leg Levers 100

Neck Exercises

Up/down 40

left/right 40


15/35

Week 6

Monday Tuesday

10 Super Sets Swimming

Pullups 8 11 x 150m freestyle without

Pushups 20 fins 15 sec rest in between each 150m

Abs of choice 20

Dips 10

Abs Super Set x 2

Hanging Knee Ups 10

Regular situps 30

Oblique crunch (left and right) 30

Atomic situps 30

Crunches 30

Reverse crunches 30

Neck exercises

up/down 40

left/right 40

Swimming

Swim continuously for 45 min. with fins

goal: 1.5-2miles

Running

4 mile track workout

Jog 1 mile in 7 mins.

3 sets of:Sprint 1/4 mile

Jog 1/4 mile in 1 min. 45 sec

6 sets of:

Sprint 1/8 mile

Jog 1/8 mile in 1 min.


16/35


Lower Body PT 10 Super Sets Swimming

Squats 4 x 15 Pullups 8 Swim continuously for 45

Lunges 4 x 15 Pushups 20 min with fins

Frog Hops 3 x 15 Abs of choice 20 Goal: 1.5-2 miles

Jumpovers 3 x 20 Dips 10Heel Raises 4 x 20

Dirty Dogs 2 x 100 8count body builders 5


Max situps in 2 min

Max pullups in 2 min

Neck exercises

up/down 40

left/right 40

Abs Super Set x 2

Swimming Hanging Knee Ups 10

Swim continuously for 45 min with fins Regular situps 30

Goal: 1.5-2 miles Oblique crunch (left and right) 30

Atomic situps 30

Running Crunches 30

4 mile track workout Reverse crunches 30

Jog 1 mile in 7 mins.

3 sets of: Swimming

Sprint 1/4 mile 11 x 150m freestyle without fins

Jog 1/4 mile in 1 min. 45 sec 15 sec rest in between each 150 m6 sets of:

Sprint 1/8 mile



17/35

Saturday Sunday

Upper Body PT

Pullups: 4 x 2, 4, 6, 8 , 10

Regular

Reverse

CloseWide

Pushups: 50, 40, 30, 20, 10

Dips: 30, 25, 20, 15, 10

8 count Body Builders 25, 20,

15, 10


Max situps in 2 min

Max pullups in 2 min

Neck exercises

up/down 40

left/right 40

Abs Super Set x 2

Flutter kicks 100

Leg Levers 100

Situps 100


18/35

Week 7

Monday Tuesday

SEAL PST Run Swim Run

Run 4 miles

Swim 3000m with fins

Run 3 miles

Lower Body PT

Squats 3 x 15

Lunges 3 x 15

Frog Hops 2 x 10

Jumpovers 2 x 20

Heel Raises 3 x 20

Dirty Dogs 3 x 50

Neck Exercises

up/down 50

left/right 50


19/35


Swimming Upper Body PT Running

11 x 200m freestyle without fins Pullups Run 6 miles

15 sec rest in between each 200m -Regular Grip: 2x7

-Reverse Grip: 2x7

-Close Grip: 2x7-Wide Grip: 2x7

-Mountain Climbers: 2x7

Pushups:

Regular 2 x 30

Triceps 2 x 20

Wide 2 x 30

Dive Bomber 2 x 30

Dips 2 x 25

Arm haulers 3 x 50

8 count body builders 2 x 20

Max pushups

Max situps

Max pullups

Neck Exercises

up/down 50

left/right 50

Abs Super Set x 2

Regular situps 60

4 way crunches 50

Leg levers 60

Flutter kicks 150

1/2 situps 100

stretch 1 min

Running

5 mile timed run

Swimming

1 mile with fins


20/35

Saturday Sunday

Run Swim/PT Run

Run 4 miles

15 sets: Swim/PT

20 pushups

20 abs of choice100m swim

Run 3 miles


21/35

Week 8


Upper Body PT Lower Body PT Swimming

Pyramid 1-10 Squats 4 x 20 Swim with fins 1.5 miles

Pullups x 1 Lunges 4 x 20

Pushups x 3 Frog Hops 3 x 20 Neck exercises

Abs of choice x 5 Jumpovers 3 x 20 up/down 2 x 35Dips x 2 Heel Raises 4 x 20 left/right 2 x 35

Dirty Dogs 2 x 100

Run Swim Run

Run 4 miles Running

Swim 1 mile with fins 4 mile track workout

Run 3 miles Jog 1 mile in 7 mins.

3 sets of:

Neck exercises Sprint 1/4 mile

up/down 2 x 35 Jog 1/4 mile in 1 min. 45 sec

left/right 2 x 35 6 sets of:

Sprint 1/8 mile


Swimming

11 x 200m freestyle no fins

15 sec rest between each 200m


22/35

Thursday Friday Saturday

Run Swim Run/PT Run Upper Body PT Running

Run 3 miles Pullups: 5 x 2, 4, 6, 8, 10 Run 6 miles within 40 min.

10 sets: Swim/PT Regular

100m sprints Reverse Upper Body PT

25 pushups Close Pushups Pyramid 20 30 40 5025 abs of choice Wide 40 30 20

Mountain Climber

Run 3 miles Total Pullups 150 Situps Pyramid 40 60 80 100

80 60 40

Max pushups in 2 min Arm Haulers: 2 x 75

Max situps in 2 min Dips Pyramid 15 20 25 30 25 20 15

Max pullups Neck exercises

up/down 2 x 35

left/right 2 x 35

Abs Super Set

Flutter kicks 150

Situps 150

Swimming

Swim with fins 1.5 miles

Running

Run 4 miles in 27 min

in sand if available


23/35

Sunday


24/35

Week 9

Monday Tuesday

Upper Body PT Lower Body PT

Pullups 5 x 2 4 6 8 10 Squats 4 x 20

Regular Lunges 4 x 20

Reverse Frog Hops 3 x 20

Close Jumpovers 3 x 20Wide Heel Raises 4 x 20

Mountain Climber Dirty Dogs 2 x 100

Pushups Pyramid 20 30 40 50

40 30 20

Situps Pyramid 40 60 80 100

80 60 40

Dips Pyramid 15 20 25 30 25 20 15

Arm haulers 2 x 75 Swimming

200m warmup

Neck exercises 500m pulls (no kick)

up/down: 2 x 40 300m kicks (no pull)

left/right: 2 x 40 8 x 50m sprints (15 sec rest between each)

2 x 100m sprints (20 sec rest between each)

Run Swim Run Hypoxic: 4, 6, 8, 10 strokes/breath x 100m

Run 4 miles 200m cool down

Swim 1 mile with fins

Run 3 miles


25/35

Wednesday Thursday

Run Swim Run Swimming

Run 4 miles 200m warmup

Swim 1 mile with fins 500m pulls (no kick)

Run 4 miles 300m kicks (no pull)

8 x 50m sprints (15 sec rest between each)Neck exercises 2 x 100m sprints (20 sec rest between each)

up/down: 2 x 40 Hypoxic: 4, 6, 8, 10 strokes/breath x 100m

left/right: 2 x 40 200m cool down


26/35


Lower Body PT Upper Body PT

Squats 4 x 20 Pull Ups 5 x 2 4 6 8 10

Lunges 4 x 20 Regular

Frog Hops 3 x 20 Reverse

Jumpovers 3 x 20 CloseHeel Raises 4 x 20 Wide

Dirty Dogs 2 x 100 Mountain Climber

Running Pushups Pyramid 20 30 40 50

Run 4 miles in 27 min. 40 30 20

Swimming Situps Pyramid 40 60 80 100

Swim 2000m with fins 80 60 40

Dips Pyramid 15 20 25 30 25 20 15

Arm haulers 2 x 75

Neck exercises

up/down: 2 x 40

left/right: 2 x 40

Running

3 mile timed run

1.5 mile sprint

1.5 mile jog


27/35

Week 10

Monday Tuesday

SEAL PST Running

Run 4 miles in 27 min.


28/35

Wednesday Thursday

Upper Body PT Lower Body PT

Pullups: 2, 4, 6, 8, 10 x 5 Squats 3 x 20

Regular Lunges 3 x 20

Reverse Frog Hops 3 x 15

Close Jumpovers 3 x 20Wide Heel Raises 3 x 20

Dirty Dogs 2 x 100

Arm Haulers 2 x 75

Sprints

20 Super Sets 20m x 5

Situps 10 40m x 5

Pushups 10 60m x 5

Atomic situps 10 100m x 5

Triceps 10 200m x 3

Leg Levers 10 440m x 2

Dive Bombers 10

Run Swim Run

Run 3 miles

Swim 1 mile with fins

Run 3 miles


29/35


Running Swim/PT

Run 5 miles in 33 min. 15 sets of :

Freestyle sprints: 100m

Pushups: 15

Abs of choice 15


Max situps in 2 min.

Max pullups

Arm Haulers 2 x 75

Swimming

2 Miles with fins


30/35

Week 11

Monday Tuesday

Upper Body PT Running

Pyramid 1-10 of PULLUPS 4 mile timed run

25 Super Sets

Situps 10Pushups 10

Atomic situps 10

Triceps 10

Leg Levers 10

Dive Bombers 10

Neck Exercises

up/down: 2 x 50

left/right: 2 x 50

Swimming

1 mile swim with fins


31/35

Wednesday Thursday

Swim/PT Running

Hypoxic swim 4 mile timed run

5 x 50 at 50 sec intervals (6 strokes/breath)

4 x 50 at 55 sec intervals (8 strokes/breath)

3 x 50 @ 1 min intervals (10 strokes/breath)2 x 50 @ 1 min intervals (12 strokes/breath)

1 x 50 (no breaths)

Swim PT

10 sets of:

100m sprints (freestyle)

15 pushups

15 abs of choice

Neck Exercises

up/down: 2 x 50

left/right: 2 x 50


32/35


Swimming Running

1 mile swim with fins 3 mile timed run

(sprint 1.5, jog 1.5)

Upper Body PT

Pullups: 5 x 2 4 6 8 10Regular

Reverse

Wide

Close

Arm Haulers: 2 x 75

Neck Exercises

up/down: 2 x 50

left/right: 2 x 50

20 Super Sets

Situps 10

Pushups 10

Atomic situps 10

Triceps 10

Leg Levers 10

Dive Bombers 10


33/35

Week 12

Monday Tuesday

20 Super Sets Swimming

Triceps Pushups 10 5 x 50 at 50 sec intervals

Regular Situps 7 4 x 50 at 55 sec intervals

Regular Pushups 10 3 x 50 @ 1 min intervals

Reverse Crunches 7 2 x 50 @ 1 min intervalsWide Pushups 10 1 x 50

1/2 Situps 7

The number of breaths per 50m = numbers

Total Time: 40 min of time you swim the 50m. I.e. 5 x 50 means

Pushups: 600 you swim 50m five times only only 5 breaths.

Abs: 420

Pullups: 16, 14, 12

Dips: 25, 20, 15

Running

4 Mile timed run


34/35

Wednesday Thursday

Running Swim/PT

4 mile timed run 10 Sets of:

100m freestyle sprint

20 pushups

20 abs

Upper Body PT

Pullups: 5 x 2 4 6 8 10

Reverse

Regular

Close

Wide

Arm Haulers: 2 x 75


35/35


Running Swimming

3 mile timed run Hypoxic Swim

5 x 50 at 50 sec intervals

4 x 50 at 55 sec intervals

3 x 50 @ 1 min intervals2 x 50 @ 1 min intervals

1 x 50

12 weeks to buds

Documents