The unique training program, developed by scientists for the "sea lions" of the US

What good this training program

This program is in the gym training has been developedThe Navy SEAL Physical Fitness Guide doctors and physiologists for the preparation of "sea lions," the United States.

The first two months, you will develop the strength, the following three - endurance. Weight and number of repetitions in each set change. And the weight will have to be considered at the special tables.

You think hard? Actually sit down with a calculator would have only half an hour. And it's worth it. You get the perfect training program for five months. Any random number. Everything is verified by scientists. Therefore, the result will be impressive, and the risk of injury will be reduced to zero.

how to train

The program is designed for two training sessions a week. Other days you can run, swim, run bodyweight exercises - it will only improve your physical form.

What it consists of training

Exercises are chosen so that a good work out all the muscle groups.

Exercises are not equal in terms of load on the muscles, so do not rule out any of them just because you do not like.

So, and deadlift, and leg curl on the simulator is pumped back part of the thigh, but it becomes more and loads the muscles of the back, the front part thigh, Trapeze and buttocks. Another example: the press of a bar from behind the head, and thrust rod to the chin pumped shoulders, but the first exercise connects more and triceps, and the second - a trapezoid.

How to pick up weight

How to calculate 1RM

First of all you will need to figure out your maximum pyatipovtorny (5PM) for each exercise.

1. Choose a weight - easy enough to do 10 repetitions. Perform 10-15 repetitions and relax for 2 minutes.
2. Increase by 2-10% by weight depending on how hard it was seen the last test, run 6-8 repetitions and relax for 2 minutes.
3. Increase the weight by 2-10% and do 5 reps. If it works, then you have found 5PM.

Usually 5PM - is odnopovtornogo 87% of maximum (1 RM). That is if your 5PM in the bench press - 72.5 kg, 83.5 kg of 1RM will.

This table will help you to calculate 1RM for all the exercises and do not forget anything.

Download and print the calculation table 1RM →

How to calculate the weight and repetitions for training on strength

Download the table for calculating weights and repetitions to train on force →

How to calculate the weight and repetitions for endurance training

Newcomers should start with 30% of 1RM. Even if it will be very difficult to reduce the weight, but ended approach.

Download the table for calculating weights and repetitions for endurance training →

How to warm up

Before training required to do the workout. It improves blood circulation in the muscles and tissues, making them more flexible.

A sign of a good workout - you sweat, but not tired.

10-20 minutes warm up at a calm pace. Select one of the following:

• run;
• exercise bike;
• jumping rope;
• simulator that simulates walking on stairs;
• elliptical or rowing simulator;
• jumping jacks and other cardio with the weight of his body;
• one or two exercises with light weights.

At the end of warm-up make the crease at the press and hyperextension. Both exercises are necessary for muscle gain bark. They will help you keep your back straight, keep your balance during weight training and avoid injury.

Crease in the press

Lie on the floor, bend your knees, hands behind your head clean. It is important that you do not put pressure on the head with his hands, but only lightly touch it with your fingers. In this case, the elbows should always be deployed in the hand.

Place a towel under the waist Minimized or abmat. So you maintain a natural spine deflection and increase the load on the abdominal muscles.

Perform 3 sets of 15 reps.

If you can do 15 reps without stopping, complicate the exercise. Straighten your arms above your head and join hands. Or follow the fold with the weight with a pancake or medbolom over his head.

hyperextension

This exercise will help strengthen the back extensors and activate gluteal muscles. The latter is especially important for those who sit a lot at work.

Climb up parallel with the floor or above. Strain your buttocks while lifting, keep your hands behind your head, keeping your elbows.

Perform 3 sets of 20 repetitions. Just do not forget to adjust the simulator for themselves.

What exercises do

Thighs and buttocks

Squats on the back

1. Stand with your feet slightly wider than shoulder width, feet toes slightly expand outward.
2. Put the barbell on the upper back, but not on the neck.
3. Look forward, keep your back straight.
4. Crouch, checking the position of the body, not in spurts. Sit down until the thighs are parallel to the floor.
5. Stop and return to starting position.

Leg press simulator

1. Push your lower back to the fitness machine and do not release until the end of the exercise.
2. Slowly lower the platform until the angle of the knees will not be straightforward.
3. Without pause, straighten your legs, returning to its original position.
4. The top point is not unbent knees completely.

leg extension on the simulator or with expanders

1. Hook gripper for a rack, stand up to her back and throw with a loop on one leg. Try to take on something hands for stability.
2. A little step back, to pull the expander, the working leg with expanders little bend at the knee.
3. Straighten the leg with expanders and bend it again.
4. After a predetermined number of repetitions make the exercise with the other leg.

If there is a fitness machine for leg extensions, use it:

1. Sit on an exercise machine for legs rewound roll. Straighten and push to the back.
2. Unbend your legs until they are parallel to the floor.
3. Pause, then slowly lower your legs to the starting position.

Lunges with a barbell on his back

Before performing lunges with a heavy barbell, try doing them without weight, and then - with the stamp. If you find it difficult to keep a balance, do lunges without weights or with dumbbells and Suck muscles bark.

1. Stand up straight with a barbell on your shoulders. Feet shoulder width apart.
2. Lunged forward. Lower yourself until the thigh is not standing in front of the legs parallel to the floor.
3. Make sure the knee does not go over the sock. Keep your back straight.
4. Return to starting position and repeat on the other leg.

Deadlift

1. Stand in front of the bar with your feet shoulder-width apart, toes slightly deployed in hand.
2. Bend your knees, pull the pelvis back and bend over the bar with your back straight.
3. Grasp the neck straight grip so that the palms are at shoulder width. Look forward.
4. Hold down the back straight, lift the barbell from the floor and stood up.
5. Lower the barbell to the floor and repeat the exercise.

Bending of feet in the simulator or with expanders

If the exercise is performed in the simulator, you just bend your legs, hooking them for a special roller. The main thing - do not bend back and do not take your hips while driving. If this simulator does not, try the same exercise on the floor with expanders.

1. Hook gripper for a stable support.
2. Lie on the floor on his stomach and hook the loop in the leg. Slightly move away from the pole to pull the expander.
3. Bend the leg, trying to touch the heel buttocks. Then straighten the leg.
4. After a predetermined number of repetitions make the exercise on the other leg.

Back

Link upper block to the chest

1. Sit with your back straight, grasp the handle simulator reverse grip so that the palms are at shoulder width.
2. Pull down and tap the top of the chest. Keep your back straight, pinch the blade. The loin is not twisted and does not buckle.
3. Return to starting position and repeat.

Thrust dumbbells in the slope

1. Put your left knee and your left hand on the bench, straighten your back - it must be parallel to the floor.
2. Take a dumbbell in your right hand. Tighten it to the chest and lower back.
3. After the desired number of reps and change sides.

Thrust rod in the slope

1. Stand 10-15 cm from the stem.
2. Take vulture reverse grip so that the palms are at shoulder width.
3. Slightly bend your knees, lift the barbell and hold it at arm's length.
4. Slowly pull the elbows back and slightly expand outward. Pull the barbell until it touches the top of the press.
5. Pause and lower the bar.

Link block lower abdomen

1. Sit on a fitness machine, rest stops in the platform, bend your knees slightly.
2. Grasp the handle of the simulator, keep your back straight.
3. Pull the handle to the stomach, forearms parallel to the floor keep, leaning backward.
4. Return to starting position and repeat.

shoulders

Bench press barbell from behind the head

1. Place the bar on shoulders, Sit up straight on the bench with a slope of 90 degrees, feet firmly against the floor.
2. Slowly raise the bar.
3. Lower the barbell on your shoulders and repeat.

Thrust rod to the chin

1. Grasp the barbell with the E- or Z-stamped narrow straight grip. The distance between the arms should not exceed 15 cm.
2. Stand up straight, hold the barbell at arm's length.
3. Lift the rod up to the collarbone. Elbows directed upwards.
4. Slowly return the bar to the starting position and repeat.

Chest

Barbell bench press

1. Lie down on the bench, feet firmly against the floor.
2. Grasp the barbell straight grip so that the distance between the hands was twice the width of the shoulders.
3. Touch barbell chest at the bottom point elbows should be bent at a right angle.
4. Squeeze rod up and repeat.

Dumbbell bench press on an incline bench

This is the same bench press, but due to the instability of dumbbells it uses more muscles, including the muscles of the crust, but because of the slope of the bench longer loads the upper part of the chest muscles.

1. Lie down on an incline bench, feet firmly against the floor.
2. Lift the dumbbells to your shoulders as if you were holding the neck of the bar.
3. Squeeze the dumbbell up, without taking waist from the bench.
4. Lower the dumbbells and repeat.

Breeding dumbbells lying

1. Lie on a horizontal bench, feet firmly against the floor.
2. Hold dumbbells in slightly bent at the elbows, hands over the top of his chest. Palm send to each other.
3. Your arms so that the lowest point of the dumbbell were at chest level or slightly below.
4. Lift the dumbbells.

Hands

Hand triceps extensions

1. Hang on the block double rope handle.
2. Stand in front of simulator, grasp the ends of the rope.
3. Pull the rope down while spreading its ends. At the lowest point of the arms should be straight and the ends of the rope are divorced.
4. Make sure to move only the forearm, and the body remained motionless.
5. Return arms to starting position and repeat.

French press

1. Take the E- or Z-shaped neck direct grip so that the distance between the palms was 15 cm.
2. Lie down on the bench, bend hands the elbows and bring the neck to the forehead.
3. Slowly raise your hands, do not straighten them until the end, so that the muscles were tense.
4. Make sure the shoulders are parallel with each other.

biceps curl for biceps

1. Stand with your feet shoulder width apart, back straight. Take a barbell reverse grip so that the hands were shoulder-width apart.
2. Hold the rod in his outstretched hands.
3. Bend your elbows and slowly lift the barbell to the chest. Then lower it.
4. Does not bend back, wake up your elbows forward.

caviar

Lifting on socks standing

Exercise can be performed in a special simulator or with a barbell on your shoulders.

1. Stand up straight with a barbell on your shoulders.
2. Rise on your toes. Make sure that the feet do not remove the outside or inside. On the second position fix at the top.
3. Lower yourself back

Lifting on socks sitting

If there are special ternazhory in your room calf musclesUse them. If not, try to rise on his toes with a barbell on your knees.

1. Sit on the bench, put the barbell on your knees. To the neck is not strongly pressed on foot, placing it on a towel.
2. Socks feet set on the edge of the pancake, or other elevation.
3. Rise on your toes, pause for a second and return to starting position.

How to finish training

After a workout, do stretching. It does not eliminate the delayed onset muscle soreness, but it will calm the nervous system and increase the elasticity of muscles.

50 exercises to stretch the muscles of the body →

Choose one exercise per body part and hold the position for 1-2 minutes. Do not push or dorgayte - Stretching should take place very calmly, without severe pain.

The poses deep breathe and try to relax - so you're less likely risk to injure the muscle.

see also

• Home workouts for beginners: how to 4 months to change beyond recognition →
• How to build muscle: an ideal training program in the gym →
• Tabata: 4-minute workouts that burn fat better run →
• What if the aching muscles after exercise →