Ultimate seal training
The Navy Seal commando is the strongest and most trained person in the U.S. military. Because they carry out dangerous missions both on water and on land, and often under the cover of darkness, the skills and requirements to become a seal commando are much more stringent than any other component of the armed forces. Wes Kennedy, a former special forces operator and head of elite training programs in Canada, said candidates must be able to swim long distances, trample on water when carrying loads, move in open water and on the beach, and carry heavy loads such as boats with them. He trained Navy Seal commandos and other special operations candidates. " They need to focus on the balance of power and structure, from left to right and from front to back. The stronger they are, the better they can express their energy system, "do you think you can do it? Here are 13 exercises that can be incorporated into your training to build the necessary strength and skills, as well as the fitness test program that all seals must pass. Credit: Travis McCoy / Travis McCoy. Com related: for more information about online personal trainer Wes Kennedy, check out the elite training program. points: "to achieve structural balance, you need to do one leg exercises," Kennedy said. Reverse lunge not only requires different strength and range of motion from each leg, but also challenges your sense of body and core stability. They also help to resolve structural imbalances that may exist in the fore-and-aft movements. What to do: stand with dumbbells in both hands. Don't look back. Step back with your right leg and bend your knees at a 90 degree angle. Your front knee should stay behind your front toe and your back knee should stay off the ground. Kick off your hind legs and return to standing. correlation: 22 new lunges that give your legs strength throughout the day. points: Travis McCoy / Travis McCoy. Com a seal's goal should not only pass fitness tests, so gannaidi suggests such exercises as farmers' carrying, because it mimics the real world situation and needs self reflexive stability (that is, your body's ability to stabilize load when moving). It can not only increase your ability to work and March for the masses, but also help prevent you from getting hurt. How to operate: choose a quite heavy dumbbell or Kettlebell, you can still safely hold it with one hand without leaning on one side. Hold the weight with one hand at the same time, walk forward at normal walking speed, and use your core to stabilize the weight when moving. Go from one side of the room to the other and turn around. related: every skinny person should know five things about muscle building. Credit: pull up is an important part of seal physical screening tests (and a very iconic seal drill), because they require a lot of vertical pull. Kennedy often asked task force candidates to do heavy pull ups in drop delegates from 5 to 2, but starting without weight was a big challenge for non elites. How to do it: hold the pull rod, palm back to body, hands shoulder width. Contract the muscles in the upper back, lift up until the chin is fully over the bar, then lower all the way down. Please note that during the physical examination, candidates are not allowed to swing, kick or ride bicycles to help them cross the bar. correlation: 5 quick ways to challenge your pull up points: related: 15 wave ratio changes, will kick your ass. points: Travis McCoy / Travis McCoy. Com while their main focus is on strengthening, the closer they get to options, says Kennedy, the more aerobic candidates start to integrate. He usually asks candidates to run two to three times a week, two to three 10 minute runs or one 20 to 30 minute run. But if you're just starting your training program (2-3 years later), you'll probably do zero runs and focus more on cycling or swimming, he said. How to do it: on a day when you don't have strength training (or at least on the other side of the day, if you've got more advanced and increased your frequency of training), set aside 45 minutes to an hour to warm up, run, cool down and stretch. When running, keep a short pace and keep your upper body relaxed. Don't worry about pushing you forward with your arms, but pull your elbows back more than forward. related: for more information about online personal trainer Wes Kennedy, check out the elite training program. points: Travis McCoy / Travis McCoy. Com related: 21 the change of sit ups you will not completely hate. Credit: in order for push ups to be counted in the physical examination test, according to the seal commando website, push ups "must have a straight back, feet and hands always in contact with the deck." Lazy is not allowed; proper posture must be strictly maintained. "How to do it: This is another standard exercise extracted from the physical examination, but an additional challenge in the case of leaning to the floor. So to start with this change, place your feet on a step or bench and run within the standard range of motion, keeping your body in a straight line from head to foot. correlation: 10 push up changes, in order to get stronger body correlation: 8 unilateral exercises, challenge your balance although aerobic exercise is not emphasized in these types of special operations training programs, all potential candidates should be flexible and quick. Depending on the way you use rope skipping, you can target specific skills - whether it's single base speed, double base strength and speed, or single leg strength for single leg jumping. Kennedy often includes five minute amrap doubles in more advanced training programs, and suggests investing in a good speed rope. How to do it: take a rope skipping handle in each hand and stand behind you. Put the rope around your head and jump it when it comes in front of you. Use your wrist to turn the rope, not the whole arm. Once you've mastered a single hem, try to let the rope pass under your feet twice when doing a double hem in the air. correlation: a fat explosive rope skipping training, you can use correlation: 10 upper body movement exchange to improve the result related: for more information about online personal trainer Wes Kennedy, check out the elite training program. Credits: Travis McCoy / Travis McCoy. Com no matter what your training characteristics are, squatting is always a force that must be built up in the lower body. One of the easiest ways to gain weight is to squat behind the barbell. What to do: put a barbell behind your shoulders. Feet apart, hip width apart, pointing slightly outwards. With control, turn your hips back and bend your knees as if you were sitting in a chair. Don't let your lower back swing or arch up, because it will put you at a high risk of injury. Once your thighs are parallel to the floor, push your gluteus maximus through your heels, reverse your motion, and then stand up. " "Make sure you put your heel through when you push the gluteus maximus," Kennedy said. It will take a while for you to learn how to use gluteus maximus properly. " correlation: how to train your whole body with one weight related: for more information about online personal trainer Wes Kennedy, check out the elite training program. Credit: Travis McCoy / Travis McCoy. Com related: list 10 fitness bucket goals and start training to get 1. Standing barbell shoulder pressure is an important part of seal team training because they can imitate functional actions, such as lifting the boat over the head, Kennedy said. He recommends standing shoulder press to make the most of the press, including shoulder strength and stability. Methods: start to stand high, keep a proper posture, and hold a barbell at the chest level, with hands slightly wider than shoulder width and palms outwards. Lift the barbell over your head and put your hands on your shoulders. Lower the barbell to the shoulder level, repeat the above actions, and keep the core concentrated.
2. Dumbbell reverse lunge
dumbbell farmer's carrying
4. Pull up
5. "For seals, there are two things that are very important: one is to be very strong and able to handle a lot of volume," Kennedy said. They put in a lot of work for a long time. "One of the best (and scariest) ways to tax your endurance and strength is to be a bumblebee. Start with a standard variation and add variations, such as a long jump or a pull-up Bobby at the end. Operation method: stand with your hands on both sides of your body, and then put your hands on both sides of your feet. Jump your feet out of the springboard and do push ups down. Push back and jump your feet back between your hands. Start in the squat position and jump as high as you can. Touch the ground with a soft knee, then go straight to the next session.
6. Running (or biking or swimming)
No.7. Fitness ball sit ups are definitely part of the physical examination, but sit ups are enhanced, so if you can do it for two minutes in a row, the test should be easier. In addition, sit ups can increase abdominal strength, which does anything for youAll help. How to do this: according to the Navy Seal's physical screening tests, the correct form is "sitting on the floor, knees bent about 90 degrees." Place your hands across your chest, fingertips touching your shoulders. "Keep this position while you're exercising, with a medicine ball on your chest.
8. Do not push ups
9. As single leg exercise is very important to eliminate the imbalance of force, stride exercise is helpful to solve the problem of imbalance of force between left and right sides and front and rear sides. Kennedy suggests that candidates close to being selected increase their metabolic rate with higher repetitions and slower rhythms. How to do it: stand in front of a hip height step or box (lower if you're just starting). The more hip flexibility and leg strength you have, the higher your box will be. Put your right foot on the box, then stand up and let your left foot tap the top of the box. Next, repeat on the same leg and do all the repetitions on one leg before changing the other.
10. Rope skipping
11 to do it. Another method combined with Kennedy's two key technologies, vertical traction and single leg work, is through the prone dumbbell row. With a lot of practical applications, it's also a good way to mix your workouts, so you don't do the same exercises over and over again. Method: place one foot on the ground and the other knee on the bench or box, with the waist bent. Place the dumbbells on the same side of the straight leg and stroke them to chest level. Your elbows should be side by side with your body and parallel to your torso. Slowly lower your back under control and repeat.
12. The suspension of the bent arm cannot only depend on the pull-up of the upper body, so this local change will enhance the strength of the upper body, and help your range of motion and the feeling of pull-up. What to do: either pull yourself up, let your chin go over the bar, or jump up. Once your chin is over the bar, keep yourself as long as you can while still lowering yourself after control. Because your muscles get tired quickly, you can only repeat them a few times at a time.
13. Squat after barbell
is seal physical examination enough to be a seal commando? It's a test all seals have to pass to be considered part of this elite force. One. Swim 500 yards with side or breaststroke. Goal time: 12:30 (game time is close to 10:30). 2. Rest for 10 minutes. Three. Military push ups for two minutes. Goal: 42 to 79 push ups. Four. Take two minutes off. 5. Do a two minute sit up. Goal: 50 to 79 sit ups. 6. Take two minutes off. Number 7. Do at least six full pull ups without time constraints, but you'll want to target close to 11 to be competitive. 8. Rest for 10 minutes. Number 9. Run 1.5 miles. Target time: 11 minutes (10 minutes, 20 seconds).
What do you think? Are these exercises more difficult or easier than you think Navy Seal commando training? Have you ever tried a fitness test? How do you stack upHere? Remember, these people have to train for several years (half of them don't even finish) before taking the exam, so don't force yourself to pass a safe or smart exam. Have you ever been trained (or known) in special operations before? If you are interested, be sure to find an online personal trainer like Wes Kennedy from the elite training program to develop a fitness program that suits your fitness level. What is the biggest project or position you have trained? Share your thoughts, stories and questions with the livestrong.com community in the comments below!
