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Before You Start
Ales
Alex Grable has answered the call.  He is going to embark on a journey that will turn him into a man.  Navy SEAL BUDS selection course is no joke. If Grabes has the gut to try then this workout regiment will be a walk in the park.  Mental toughness is what it takes.  Lets Do it!
Alex, It is very important to kick this program off with a good solid base.  Build this base by getting your body use to a rigorous breathing regiment with a series of runs.  If you are already there then jump right in but if your not then your gains throughout this routine will be tougher to achieve.   You need to have a solid base of 2 day on 1 day off of :30 min runs (moderate pace of which you should be able to carry on a conversation) for 2 weeks.  Also, familiarize yourself with the "doctrine" page.  If thats done then lets begin

March 2010

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1.     Run 40 min

2.     “The Abs” 15 min

3.     “The Push-ups”

1. ¼ mile track (Intervals)

-1 lap 1:30

-1:00 min cool down jog

-1 lap 1:25

-1:00 min cool down jog

-1 lap 1:20

-1:00 min cool down jog

-1 lap 1:15

-10:00 min cool down Jog

2. “The Abs”

Rest

1. Over Head PVC squats (Tabata)

-:20 sec on

-:10 sec off

4:00 min total

2. “The Push-ups

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1. “The Abs”

2.  Shuttle Run

-5 sets 1:00 min rest

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 



 
Day 1
Workout 1:    "The Push-up routine":         1 Push -up, recover to your knees then do  1 shoulder press with 5lb weight in each hand. Drop the weights do 2 push-ups, then 2 shoulder press, then 3 push-ups, 3 shoulder press....up to 10 then back down to 1
Workout 2:    "The ABS" 8 min:              (Need an AB Ball-55in.) sit-ups 20 rep, ab ball (palms on floor toes on ball--Pull ball into chest) x 20, timed event
 
 
 
 
 
 
 
 
 Day 2
Workout 1:    "The Shuttle Run":                 2 blocks of wood or hockey pucks  on one end, start 14 meters away, sprint down get one puck at a time, then bring them back.  It should be a down back, down back  4 times.  5 sets/1:30 rest track your time
Workout 2:      "OHPVC squat":           Need a 6ft 1 in PVC pipe.  With PVC pipe over head (press it all the way up to where your shoulders are flexed), hold it, squat down (knees should never go over the front part of the toe (on an imaginary line), 20 sec on, 10 sec rest for 4 min total
Day 3
Workout 1:   40 min run
 
Workout 2:   "The Ab
Day 4

Rest