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Workouts

I’ve gotten a lot of different asks about what kinds of workouts I do/have done to get to the point I’m at now, and what kinds of workouts people should be doing who are getting ready to go to BUD/S.  I want to start off by saying that I am NOT an expert on this matter.  

I would recommend that anyone who is seriously considering going SEAL, or and other NSO/NSW job such as Navy EOD, Diver, SWCC, or AIRR do some digging and find the literature out there on what kind of training regimes you should be on.

That being said, here are some of the kinds of workouts I’ve been given by my NSO/NSW Programs Scout, my NSWO/NSW Mentor, and the SOC in charge of us.  

These workouts should always be conducted with a buddy or a lifeguard.  The distances and number of reps should be adjusted for each individual based on their own physical condition and comfort level in the water.  There is a difference between challenging yourself and endangering yourself.  Do not endanger yourself. Conduct each evolution at your own risk.

Workout 1: The Circuit

WARM UP STRETCHING ON POOL DECK
FLUTTER KICK 20 4 COUNT
75 M FRONT CRAWL SWIM
20 4 COUNT PUSH UPS
20 4 COUNT HELLO DOLLIES
BEAR CRAWL/ LUNGES BACK TO START LINE
20 BURPEES
REPEAT 8 CIRCUTS

BRICK TREAD w/ PASSING 5 MINUTES or ONE FULL ROTATION WHICH EVER IS LONGER
250 CSS FOR TIME
3 MI RUN


Workout 2: The Water Demon

1.5 mi run- Warm up- sub 10:15
Pull Ups- Max out, then use assist machine maxing each set and then adding weight until you reach your body weight
Sit Ups- 70
Push Ups- 70
5min Break for Pool change out
500m CSS- Warm Up w/ Fins
Tread Water- 5 min with brick passing w/ Fins
500m Front Crawl/ Free Style w/ Fins- timed
Tread Water- 7.5 min w/ Fins- NO BRICK.  Hands out of water
500m Free Style w/ Fins- timed
Tread Water- 10 min w/ Fins- NO BRICK.  Hands out of water
500m Free Style w/ Fins- timed
Tread Water- 7.5 min w/ Fins- NO BRICK.  Hands out of water
500m CSS w/ Fins- timed
Tread Water- 5 min w/out fins- NO BRICK.  Hands allowed in water
5min Break for Track Change out
Push Ups- max
50 4 count flutter kicks
Run 1.5 mile
Recover


Workout 3: The Heater

2mile Run- Warm up
Pull Up Assists- Up/ Down stack every other weight
Change for Pool
500m CSS- PST speed
Lunges- 1 Lap pool deck
100m- Front Crawl
20 Air Squats- No weight on pool deck- Arms straight out, Palms facing over head
200m CSS- Normal Speed
Flutter Kicks- 20 4 count
300m- Front Crawl
Lunges- 1 Lap pool deck
300m CSS- Normal Speed
20 Air Squats- No weight on pool deck
200m- Front Crawl
Flutter Kicks- 20 4 count
100m CSS
Push Ups- 25 4 count
Sit Ups- 25 4 count
50m Front Craw- Sprint
Lunges- 1 Lap pool deck
100m CSS- Cool down
Hot Tub- ½ Penalty (25 push ups)
Recover


Workout 4:  The Keating Hurt Locker

1.5 mi run- goal sub 10 min
Break 10 min
8 to 16 pull ups time 2 min- no kipping,
Break 2 min
65+ sit ups time 2 min
Break 2 min
65+ pushups time 2 min
Break 10 min
1.5 mi run- goal sub 11 min
Break 12 min
500m swim- goal sub 10:30, 00 Free style
Set 1- 25 pushups, 25 sit ups, Lunges 1 lap pool deck
Set 2- 20 pushups, 20 sit ups, 15 eight counts
Set 3- 15 leg lifts, 15 4 count flutter kicks, 10 4 count jumping jacks
Active Rest- 15 minute bike at level 12 to 16 resistance/ or in Hot Tub with penalty
Break 10 min
500m swim- goal sub 11: Combat Side Stroke (CSS)
Break 10 min
55+ pushups time 2 min-
Break 2 min
55+ sit ups time 2 min
Break 2 min
8 to 16 pull ups time 2 min
Break 10 min
1.5 mi run- goal sub 12 min
500 m swim cool down 
Recover


Workout 5: Jackson Boot Camp

50 Push Ups
150 4 count Jumping Jacks
50 Good Morning Dolly’s (Hello Dollies)
50 Air Squats
100 4 count Flutter Kicks
Leaning Rest 2 minutes
20 Push Ups
50 Air Squats
1 min 6 inch Leg Hold
50 Leg Levelers 
Leaning Rest 3 minutes
20 Push Ups
2 Laps Lunges around the track
20 to 25 Minute Rest- Hydrate as you need no more than 30 seconds, never during a set
Warm up laps on your own

200 CSS- no fins
200 Free Crawl- no fins
3x 500 CSS Race Speed with fins 1 minute rests between 500s
3 minute rest
6x 50m Free Crawl- with 30 sec rests between 50s
150m Cool Down- any stroke
45 minute Long Distance Run- self paced
Recover 


Workout 6:  The Mad Miles

Warmup
Swim 1 mile (Combat Sidestroke with fins)
Change
Run 3 miles
Recover.

Like I said, these workouts are simply an example of what I’ve been doing.  They aren’t all of the workouts I’ve been doing, but I just kind of picked the cream-of-the crop, and some of my personal favorites.  I DO NOT recommend that you look at these and try to go out and do them tomorrow.  They will kick your ass, and you’ll injure yourself.  Build up to them.  Modify them.  Know what your level is, and then build on that.
Good luck.

We’re going to have a SWCC boat in tow at X Games Austin this year.

SWCC stands for Special Warfare Combatant-craft Crewman. Translation: Elite forces who support Navy SEALs and conduct missions all their own. Their tools of the trade include a GAU 17-A minigun that can fire up to 4,000 rounds per minute. Their boat is called SOC-R and is capable of going 40-plus knots and stopping in just over a boat length.

Learn more about becoming a Navy SWCC.

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This video always gives me a hard on.

 

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Navy SWCC Mini Gunner Attacked