Hello I have been training for a lifetime goal of becoming a Navy Seal. Am I injury prone working out 3x a day?My workouts consist of a morning session,weight training during school, and an after school workout every weekday and I do not workout on the weekends.
Morning sessions-2+ mile runs and/or sprints and then basic calisthenics(push ups, pull ups, sit ups)
School day-weight training basic weightlifting workouts(bench,squats,cleans,dips)
After school-crossfit,log pts(running or lifting),running, calisthenics, and usually at night a 500 yard or 1k swim (combat sidestroke)
My body type is much like a quarterback at 160 lbs, if that'll help you any. Am i putting too much stress on my body by doing this,should I implement a different type of training to reduce my injury risk, and does my sleep schedule play a big role into this as well? Any info is greatly appreciated.
working out 3x a day for 5 days a week isn't necessarily setting you up for injury...although it is completely dependent on which muscles you're working and at what intensity you're working them at. The purpose of working out that frequently is to increase the rate at which you receive gains. My question to you is: How far behind are you on your evaluation numbers ie: Pullups pushups situps run and swim vs. where you need to be to graduate BUDs? Do you have plenty of time to achieve these numbers?
When I was playing football at the U of A, I began a 3-a-day regime in our 2 month offseason. I did Heavy weight lifting/explosion in the morning, cardio and injury prevention (dynamic flexibility and mobility exercises) around lunchtime, and position drills in the afternoon (footwork drills etc.). The reason I did this is because 1.) I wasn't where I wanted to be on a physical and agility scale and 2.) I had limited time to get where I wanted to be (I played football after serving as a Pararescueman and was 27 years old at the time). I tore my ACL and my meniscus after 2 months of doing this regime. Why? Because my ligaments were susceptible to injury due to all the extra stress I was putting on them with limited rest. Looking back, I would have rather maintained what I already had and continued to be a mediocre college football player, than to strive for the gains I needed to be a star and get injured while doing so...resulting in the loss of my football career.
I want continue this conversation with you, but I'll need you to tell me some more details so we can come up with a rough draft on your training schedule and how it will best aid you in achieving your goals while not leaving you susceptible to injury.
-Sweet
I am trying to first get into the SEAL DEP program my PST score last month was sub par for me(my first PST), I'm currently a high school senior which makes my chances of being selected for a SEAL contract rather low compared to college graduates so I want to max out every portion of the test to stand out. My scores were
Swim:13:30 mins
pushups:65 out of 100
Curlups/situps:75 out of 100
Pullups:16 out of 20
Run:9:22 mins
I have been training all month to try to at least get to optimal scores.
My regiment is maximum effort on days M,W,F and cool down days are at 75% effort T,Thursday
*Running is every morning 3 miles with a max rep of pullups,pushups,situps ×5
*Schoolday/weightraining:is between benching(M,THURS),cleans(T),squats(W),Crossfit RFT with weights(F), olympic lifts/deadlifts (once every 2 or 3 weeks) for reps i do 75% of max for 12 reps×5
*Wednesdays and fridays I have crossfit or USMC type of workouts with my JROTC class.
After school is heavy calisthenics and roughly 2 to 3 miles of running. Later on in the day I swim the CSS stroke for 500(T,THURS)or 1000(M.W.F) yards.
Also I am in the Navy DEP and I ship out for boot camp july242018, so I am trying to get a seal contract secured before then.In your off season did you notice pain that could have helped you predict your injury or did it happen without warning?
Also the optimal scores for a PST that makes your chances of being selected as well as graduating for buds is
Swim:9 mins or less
Pushups:85+
Situps:100+
Pullups:20+
Run:9 mins or less
I just took my next PST and scored
swim;1034
pushups;69
situups;80
pullups;21
run;0912
I still am training but I have toned it down to 2 workouts before and after school with still high intensity on M,W,F and cool down on T and TH, with that training is that enough to make me SEAL fit for buds before my estimated ship date of july 2018?