Zitat von WuddiWuppen
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CATEGORY I WORKOUT
The Category I Workout is designed for individuals who have not recently, or have never, participated in a routine physical training (PT) program.
Remember: Category I is a progressive, nine-week program. Follow the workout to the best of your ability and you will be amazed at the progress you make.
Running
Most of the physical activities you will be required to perform during your six months of training at BUD/S involve running. Intense running can lead to stress injuries of the lower extremities in trainees who arrive unprepared for it. Swimming, bicycling, and weight training will prepare you for some of the activities at BUD/S, but ONLY running can prepare your legs for the rigors of the BUD/S program. You should also become accustomed to running in boots, a daily BUD/S activity. Select a lightweight boot such as Bates Lights.
The running distance goal of the Category I student is to work up to 16 miles per week. After you have achieved this goal, you will be ready to tackle the Category II goal of 30 miles per week.
CATEGORY I RUNNING SCHEDULE
Week 1 Monday, Wednesday, Friday; 2 miles per day, 8:30 pace 6 miles/week
Week 2 Monday, Wednesday, Friday; 2 miles per day, 8:30 pace 6 miles/week
Week 3 No running. High risk of stress fractures
Week 4 Monday, Wednesday, Friday; 3 miles per day 9 miles/week
Week 5 Monday - 2 mi, Tuesday - 3 mi, Thursday - 4 mi, Friday - 2 mi 11 miles/week
Week 6 Monday - 2 mi, Tuesday - 3 mi, Thursday - 4 mi, Friday - 2 mi 11 miles/week
Week 7 Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi 16 miles/week
Week 8 Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi 16 miles/week
Week 9 Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi 16 miles/week
CATEGORY I PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, and Friday
Sets of Repetitions
Week 1 4x15 push-ups; 4x20 sit-ups; 3x3 pull-ups
Week 2 5x20 push-ups; 5x20 sit-ups; 3x3 pull-ups
Week 3 5x25 push-ups; 5x25 sit-ups; 3x4 pull-ups
Week 4 5x25 push-ups; 5x25 sit-ups; 3x4 pull-ups
Week 5 6x25 push-ups; 6x25 sit-ups; 2x8 pull-ups
Week 6 6x25 push-ups; 6x25 sit-ups; 2x8 pull-ups
Week 7 6x30 push-ups; 6x30 sit-ups; 2x10 pull-ups
Week 8 6x30 push-ups; 6x30 sit-ups; 2x10 pull-ups
Week 9 6x30 push-ups; 6x30 sit-ups; 3x10 pull-ups
Note: for best results, alternate exercise. Do a set of push-ups, then a set of sit-ups, followed by a set of pull-ups. Do not rest between sets.
CATEGORY I SWIMMING SCHEDULE
(Sidestroke with no fins, 4-5 days per week)
Week 1 Swim continuously for 15 minutes
Week 2 Swim continuously for 15 minutes
Week 3 Swim continuously for 20 minutes
Week 4 Swim continuously for 20 minutes
Week 5 Swim continuously for 25 minutes
Week 6 Swim continuously for 25 minutes
Week 7 Swim continuously for 30 minutes
Week 8 Swim continuously for 30 minutes
Week 9 Swim continuously for 35 minutes
Notes: If you have access to a pool, swim as often as possible. Your initial work-up goal is 4-5 days per week and 200 meters distance per session. Develop your sidestroke on both right and left sides. Try to swim 50 meters in one minute or less.
If you DON'T have access to a pool, ride a bicycle for twice as long as the recommended swim duration.
Teil 2
CATEGORY II WORKOUT
The Category II Workout is designed for individuals who currently perform regular physical training (PT). Athletes who participate in sports requiring a high degree of cardiovascular fitness -- such as swimming, running, and wrestling -- generally fall into Category II. The Category II workout is also appropriate for individuals who have completed the Category I program.
Do not attempt this workout schedule unless you can complete the Week 9 level of the Category I workout.
Running
Most of the physical activities you will be required to perform during your six months of training at BUD/S involve running. Intense running can lead to stress injuries of the lower extremities in trainees who arrive unprepared for it. Swimming, bycycling, and weight training will prepare you for some of the activities at BUD/S, but ONLY running can prepare your legs for the rigors of the BUD/S program. You should also become accustomed to running in boots, a daily BUD/S activity. Select a lightweight boot such as Bates Lights.
Week 1 Mon - 3 mi, Tues - 5 mi, Thurs - 4 mi, Fri - 5 mi, Sat - 2 mi 19 miles/week
Week 2 Mon - 3 mi, Tues - 5 mi, Thurs - 4 mi, Fri - 5 mi, Sat - 2 mi 19 miles/week
Week 3 Mon - 4 mi, Tues - 5 mi, Thurs - 6 mi, Fri - 4 mi, Sat - 3 mi 22 miles/week
Week 4 Mon - 4 mi, Tues - 5 mi, Thurs - 6 mi, Fri - 4 mi, Sat - 3 mi 22 miles/week
Week 5 Mon - 5 mi, Tues - 5 mi, Thurs - 6 mi, Fri - 4 mi, Sat - 4 mi 24 miles/week
Week 6 Mon - 5 mi, Tues - 6 mi, Thurs - 6 mi, Fri - 6 mi, Sat - 4 mi 27 miles/week
Week 7 Mon - 6 mi, Tues - 6 mi, Thurs - 6 mi, Fri - 6 mi, Sat - 6 mi 30 miles/week
Notes: For Weeks 8 and beyond, you need not increase the distance of your runs. Instead, work on the speed of your 6-mile runs with an eye toward decreasing your time to 7:30 per mile or less.
If you wish to increase the distance of your runs, DO SO GRADUALLY. Do not increase your distance more than one mile per day for every week beyond Week 9.
CATEGORY II PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, Friday
Sets of Repetitions
Week 1 6x30 push-ups; 6x35 sit-ups; 3x10 pull-ups; 3x20 dips
Week 2 6x30 push-ups; 6x35 sit-ups; 3x10 pull-ups; 3x20 dips
Week 3 10x20 push-ups; 10x25 sit-ups; 4x10 pull-ups; 10x15 dips
Week 4 10x20 push-ups; 10x25 sit-ups; 4x10 pull-ups; 10x15 dips
Week 5 15x20 push-ups; 15x25 sit-ups; 4x12 pull-ups; 15x15 dips
Week 6 20x20 push-ups; 20x25 sit-ups; 5x12 pull-ups; 20x15 dips
Notes: These workouts are designed for long-distance muscle endurance. By performing high-repetition workouts, muscle fatigue will gradually take longer to develop.
For best results, alternate exercises each set to rest affected muscle groups for a short period.
Once you've met Categories I and II running and PT standards, you may vary your exercise program with the pyramid and swimming workouts below.
CATEGORY II SWIMMING SCHEDULE
(4-5 days per week)
Week 1 Swim continuously for 35 minutes
Week 2 Swim continuously for 35 minutes
Week 3 Swim continuously for 45minutes
Week 4 Swim continuously for 45 minutes
Week 5 Swim continuously for 60 minutes
Week 6 Swim continuously for 75 minutes
Notes: When starting with fins, alternate swimming 1000 meters with fins and 1000 meters without. This will reduce initial stress on your foot muscles.
Your goal is to swim 50 meters in 45 seconds or less.
Pyramid Workouts
You can apply the pyramid method to any exercise. The object is to gradually build towards a target, then ease down to the level at the workout start. For instance, pull-ups, sit-ups, and push-ups can be alternated as in previous workouts. But with the pyramid workout, choose a numerical goal and build up to it. In the sample table below, each number counts as a set. Work your way up and down the pyramid. The sample goal below is five sets.
SAMPLE PYRAMID WORKOUT
Goal: 5 Sets
Number of Repetitions
Pull-ups 1, 2, 3, 4, 5, 4, 3, 2, 1
Push-ups 2, 4, 6, 8, 10, 8, 6, 4, 2 (2x the # of pull-ups)
Sit-ups 3, 6, 9, 12, 15, 12, 9, 6, 3 (3x the # of pull-ups)
Dips 1, 2, 3, 4, 5, 4, 3, 2, 1
Stretch PT
Since Monday, Wednesday, and Friday are devoted to PT, dedicate at least 20 minutes on Tuesday, Thursday, and Saturday to stretching. Always stretch for at least 15 minutes before beginning any workout. Just stretching the previously worked muscles will make you more flexible and less likely to get injured.
Start your stretch at the top of your body and work downward. Stretch every muscle in your body from neck to calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.
Stretch to tightness, not to pain. Hold the stretch for 10-15 seconds. DO NOT BOUNCE.
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Gruss
Wuddi
