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CCT Preparation  Workout  Guide  

Running &  Swimming     Weekly  Summary:  run  and  swim  4  times  a  week  each     -­‐2  LSD  runs  and  swim     -­‐1  CHI  run  and  swim     -­‐1  INT  run  and  swim     LSD:  Long  Slow  Distance   Intended  to  build  up  cardiovascular  and  muscular  endurance  while  allowing   relative  recovery  from  more  intense  speed  sessions.  To  determine  the   appropriate  intensity  use  the  talk  test.  You  should  be  able  to  talk  comfortably   in  short  sentences  or  phrases  while  training,  drawing  breath  between   phrases.  If  you  can’t  speak  you  are  working  too  hard;  if  you  can  speak   continuously  you  aren’t  working  hard  enough.  Focus  more  on  duration  than   speed.  DO  NOT  GO  FAST  ON  LSD  DAYS.  You  will  not  get  enough  recovery  and   your  body  will  over  train  within  a  few  weeks.       CHI:  Continuous  High  Intensity   These  sessions  require  moving  at  90-­‐95%  of  maximal  pace  you  can  hold  for   the  duration  of  the  time  period.  The  workout  should  be  very  demanding,  but   not  totally  exhausting.  On  a  scale  of  1-­‐10  (10  being  the  greatest  effort   possible)  these  workouts  should  feel  like  an  8  or  9.  When  performing  more   than  one  repetition  allow  sufficient  recovery  between  repetitions  so  you  can   maintain  the  desired  90-­‐95%  of  maximal  pace.  A  reasonable  recovery  time  is   approximately  half  the  workout  time.  During  this  time  continue  moving  at  a   low  intensity-­‐brisk  walk  or  light  stroke.  Do  not  come  to  a  complete  stop.         INT:  Intervals   These  workouts  alternate  short  intense  workout  intervals  with  periods  of   recovery.  The  format  consists  of  running  ¼  mile  intervals  or  swimming  100   meter  intervals,  allowing  a  recovery  period  of  2-­‐2  ½  times  the  amount  of   time  it  takes  to  perform  the  work  interval.  Your  pace  should  be  slightly  faster   than  the  pace  of  your  most  recent  1.5  mile  run  or  500  meter  swim.  For   running  your  ¼  mile  interval  pace  should  be  2  seconds  faster  than  your  1.5   mile  base  pace.  For  swimming  your  100  meter  interval  pace  should  be  4   seconds  faster  than  your  500  meter  base  pace.  Work  on  consistency,  trying  to   keep  as  little  variation  between  your  fastest  and  slowest  interval  pace.  When   you  can  complete  10  intervals  in  the  prescribed  time,  work  on  gradually   performing  the  intervals  a  little  faster  each  week.       Warm  Up  &  Cool  Down  Before  &  After  Each  Cardio  Session.  End  Workouts  with   Full  Body  Stretch  and  Specific  Flexibility/Injury  Prevention  Work  as  Needed.   DO  NOT  IGNORE  THE  NEED  FOR  REST  AND  RECOVERY!    

Calisthenics (Cals)     Cals  should  mainly  consist  of  Push  Ups,  Pull  Ups,  Sit  Ups,  and  Flutter  Kicks.  Choose   other  exercises  or  variations  of  those  exercises  to  add  variety  to  your  workouts.   Always  focus  on  performing  exercises  with  perfect  form.     Weekly  Summary:  4  Cals  Sessions  per  week     -­‐1  20/40s  session     -­‐1  Failure  Sets  session     -­‐1  Pyramid  Cals  sessions     -­‐1  Circuits  session     20/40s     20/40  refers  to  the  number  of  seconds  spent  working  versus  resting  and   includes  Pull  Ups/Chin  Ups,  Push  Ups,  Sit  Ups  and  Flutter  Kicks  in  that  order.   Perform  the  same  exercise  until  all  sets  of  that  exercise  are  completed.   Perform  the  exercise  for  20  seconds,  take  40  seconds  off  then  continue  for   another  20  seconds.  Repeat  until  required  number  of  sets  is  met.       20/1  min:  for  variety  try  to  perform  20  repetitions  every  minute  on  the   minute.  Start  the  stopwatch,  do  20  push-­‐ups.  Take  a  break  for  remainder  of   that  minute.  Do  another  20  push  ups,  rest  until  that  minute  runs  out.  Do   another  20  reps,  and  rest  for  the  remainder  of  that  minute.  Change  the   number  of  reps  on  pull-­‐ups  to  5-­‐15  reps  depending  on  your  fitness  level.  Sit-­‐ ups  and  flutter  kicks  can  remain  at  20  reps  as  well.     Failure  Sets     Failure  sets  are  performed  by  exercising  until  muscle  failure  or  time  expires.   If  you  can  perform  no  more  reps  but  time  has  not  expired,  remain  in  the  ‘up”   position  or  hang  on  the  bar.  You  can  rest  as  often  as  you  like  as  long  as  you   remain  in  the  “up”  position.  Perform  the  same  exercise  until  all  sets  are   completed.  Failure  Sets  consist  of  Pull  Ups,  Sit  Ups,  Push  Ups  and  Flutter   Kicks  in  that  order.  For  example  “Failure,  3  sets/1min/2min”  means  perform   a  set  of  pull-­‐ups,  doing  as  many  reps  as  possible  in  1  minute,  rest  for  two   minutes,  then  start  a  second  set.  After  completing  the  third  set  of  pull  ups,   take  a  two-­‐minute  break  then  begin  sit-­‐ups,  etc.       Set  Reps:  The  idea  of  Set  Reps  is  to  meet  a  goal  regardless  of  how  you  feel.   Simply  stay  in  position  until  you  reach  your  goal,  no  matter  how  long  that   takes.  Then  take  a  two-­‐minute  rest  and  start  the  next  set.  Repeat  until  all  sets   are  done.  For  example,  if  you  consistently  get  to  40  push  ups  in  one  minute  of   failure  sets,  set  a  goal  of  50/30/20.  For  added  challenge,  use  your  PT  Eval   score  to  set  a  goal.  For  example,  if  you  consistently  get  about  60  reps  on  your   eval,  set  a  goal  of  70/35/25.  Once  all  sets  of  an  exercise  are  done,  take  a  two-­‐ minute  rest  and  move  onto  the  next  exercise.      

Pyramid Cals   In  pyramid  cals  the  number  of  reps  increases  in  a  stair  step  fashion  then  goes   back  down.  Divide  the  work  out  into  two  halves:  upper  body  and  lower  body.   For  the  upper  body,  do  twice  as  many  push-­‐ups  as  pull-­‐ups.  An  example   would  be  Pyramid,  1-­‐7-­‐1.  This  means  do  one  pull  up,  get  off  the  bar  and   immediately  do  two  push  ups.  Get  back  on  the  bar  and  immediately  do  two   pull  ups  followed  by  four  push-­‐ups.  Continue  until  you  reach  7  pull  ups  and   14  push  ups  then  go  back  down  to  6  pull  ups  and  twelve  push  ups,  decreasing   reps  until  you  reach  1  pull  up  and  two  push  ups  again.  Begin  with  sit-­‐ups,   then  move  immediately  to  doing  four  count  flutter  kick.  Do  4  sit-­‐ups  and  4   flutter  kicks  for  each  pull  up.     Pyramid  Cal  Variation  1:  Do  not  divide  the  work  out  into  upper  and  lower   body  phases.  Simply  do  one  pull  up,  two  push-­‐ups,  four  sit-­‐ups  and  four   flutter  kicks.  Get  back  on  the  bar  and  do  two  pull-­‐ups,  four  push-­‐ups,  eight   sit-­‐ups  and  eight  flutter  kicks.  When  you  reach  the  magic  number,  go  back   down  again.     Pyramid  Cal  Variation  2:  Do  routine  as  either  way  above  but  upon  reaching   failure,  begin  back  at  one  rep.  For  example,  upon  reaching  6  pull  ups,  12,   push  ups,  24  sit  ups  and  24  flutter  kicks,  start  all  over  at  1  pull  up,  two  push   ups,  4  sit  ups  and  4  flutter  kicks.     Circuits   Perform  continuously  for  at  least  20  minutes  and  keep  your  heart  rate  in  the   cardio  training  zone  the  entire  time.  Perform  one  exercise  per  muscle  group   at  30%-­‐60%  of  your  max  before  moving  onto  the  next  muscle  group.  Perform   a  rest  exercise  between  muscle  group  exercises  to  keep  your  heart  rate  up   while  resting  the  muscles  you  will  use  next.  Choose  an  exercise  from  the  list   below  for  each  muscle  group  and  perform  a  different  exercise  each  time  you   return  to  that  muscle  group.  A  circuit  is  one  exercise  for  each  muscle  group.   Generally,  you  can  complete  four  circuits  in  20  minutes.       Back  Exercises        Abs  Exercises    Chest  Exercises    Hip  Flexor  Exercise          Rest  Exercise                  Pull  Ups                                                  Sit  Ups                                              Push  Ups                    Flutter  Kicks                    Steam  Engines      Wide  Pull  Ups                            Half  Sit  Ups                            Wide  Push  Ups                Seated  Flutter  Kicks          Running  in  Place      Close  Pull  Ups                Crunches            Close  Pull  Ups                          Leg  Lifts              Mountain  Climbers                Chin  Ups            Leg  Up  Crunch      Tricep  Push  Ups              Leg  Lifts  w/  Kip                          Wind  Mills      Close  Chin  Ups        Reverse  Crunch            Diamond  Push  Up                Seated  Leg  Lift                    Arm  Rotations    Commando  P/U          Double  Crunch              Feet  Elevated  P/U                  Hello  Darlings                    Jumping  Jacks   Behind  Neck  P/U            Swiss  Ball  Crunch          Chinese  Push  Up                    Little  Circles                                              Squats    Horizontal  P/U                          Russian  Twist                      Clap  Push  Ups                                  Scissors                                  Lunges       Sample  exercises  for  each  group.  Choose  any  other  suitable  exercises  as  well.  Add  weight  to   exercises  for  an  extra  challenge.    

Strength Training/Weight  Lifting    

It is  important  to  gain  strength  properly  to  avoid  injury.  There  are  many  different   training  protocols  for  building  strength  and  numerous  methods  of  providing   adequate  resistance,  including  free  weights,  machines  and  body  weight.  For  the   purposes  of  this  training,  generally  perform  a  single  set  of  8-­‐12  repetitions  of   various  exercises  that  target  major  muscle  groups.  You  can  occasionally  perform  a   second  set  to  provide  additional  training  stimulus,  but  in  most  cases  one  set  is   sufficient  to  produce  significant  increases  in  strength.  Perform  a  single  set  using  a   weight  that  cannot  be  lifted  more  than  8-­‐12  times  using  proper  technique.  Generally   perform  8-­‐12  exercises  per  session.  Move  from  one  exercise  to  the  next  quickly,  only   resting  the  amount  of  time  it  takes  to  set  up  the  proper  weight  at  the  next  station.   Use  a  split  routine  of  upper  body  and  lower  body  exercises  on  alternate  days.      

Abs &  Core    

It is  important  to  develop  the  strength  and  endurance  of  core  muscles  in  the   abdominal  and  spinal  regions.  This  will  improve  overall  body  balance  and   alignment,  improve  stability  and  reduce  injury.     Flexibility,  Warm  Up  &  Cool  Down,  and  Rest    

Flexibility requirements  vary  depending  on  the  activity  and  the  person,  but  you   should  devote  some  time  to  stretching  to  maintaining  or  enhancing  flexibility.   Perform  stretching  exercises  after  running  and  swimming  workouts,  while  muscle   and  connective  tissue  temperature  is  still  elevated.     The  more  intense  your  training  session  is,  the  longer  the  warm  up  and  cool  down   periods  should  be.  Warm-­‐ups  for  LSD  sessions  may  involve  5-­‐10  minutes  of  easy   jogging  or  paddling  while  gradually  building  the  intensity  to  a  comfortable  level  for   beginning  the  workout.  As  the  workout  begins,  you  may  continue  to  build  intensity   so  that  you  comfortably  finish  the  workout  at  a  faster  pace  than  you  started.  For  CHI   and  INT  workouts,  you  should  warm  up  for  10-­‐15  minutes  or  more.  Gradually  build   intensity  from  an  easy  jog  or  stroke  for  several  minutes.  Then  add  4-­‐5  high-­‐   intensity  bursts  lasting  from  15  to  30  seconds.  The  warm-­‐up  should  elevate  your   heart  rate  substantially,  increase  your  breathing  rate  and  activate  a  sweat  response.   A  proper  cool  down  following  LSD  workouts  may  involve  2-­‐3  minutes  of  easy   jogging  or  stroking  followed  by  2-­‐3  minutes  of  brisk  walking.  Time  periods  for  CHI   or  INT  cool  downs  should  be  extended  until  you  are  breathing  easily  and  your  heart   rate  is  close  to  its  normal  resting  value.     DO  NOT  IGNORE  THE  NEED  FOR  REST  AND  RECOVERY!  The  strain  put  on  your   body  by  an  effective  PT  program  will  tear  down  muscle  and  put  new  demands  for   blood  and  oxygen  flow  on  your  cardio  pulmonary  system  and  muscles.  Your  body   needs  time  to  rebuild  these  structures  and  the  proper  conditions  to  do  so.  That   means  sleep  and  time  off  from  physical  activity.  

Basic Workout  Schedule     Monday










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You should  occasionally  perform  5-­‐8  reps  and  15-­‐20  reps.  Also  vary  the  exercises  you  choose  to   perform.  Do  not  use  weight  lifting  to  “body  build”,  but  rather  to  increase  strength,  prevent  injury,  and   focus  on  particular  weak  areas.  Do  not  over  do  weights  to  the  point  you  are  unable  to  effectively   perform  cals  the  next  day.  Do  not  lift  upper  body  and  swim  on  the  same  day,  or  do  lower  body  and   run  together.    

Abs Workouts    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

Core  Exercises  &  Schedule    

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Perform core  exercises  as  a  circuit.  Go  down  the  list  from  one  exercise  to  the  next  without  rest.  Take   a  short  break  after  you  have  finished.  Perform  the  required  number  of  circuits  listed  on  the  schedule.   Perform  any  extra  exercises  after  the  full  circuit  has  been  completed  the  required  amount  of  times.    

Final Points  to  Consider   This  guide  is  just  that,  a  guide.  It  is  not  all  encompassing  and  it  will  not  work  exactly   as  written  for  everyone.  Feel  free  to  adjust  as  needed.  Change  the  work   interval/reps,  the  rest  interval,  the  number  of  sets,  or  the  number  of  days  you  work   out,  etc.  Feel  free  to  select  cals,  runs  and  swims  from  across  the  schedule.  You  may   find  that  you  are  on  week  one  cals,  week  four  runs  and  week  eight  swims.  Adjust  as   needed.  You  may  find  that  you  get  bored  with  running  intervals  or  the  tedium  of   failure  sets.  Feel  free  to  substitute  something  else  from  time  to  time  from  the  same   category. Gradually  build  up  your  workload  from  a  safe,  manageable  level  to  the  highest  level   of  fitness  possible  in  the  time  you  have  available  before  you  take  the  PAST  or  enter   the  Pipeline.  Beyond  22  weeks,  do  not  increase  INT  or  CHI  distances.  Rather,  focus   on  gradually  and  progressively  increasing  intensity  for  the  set  distances  of  these   workouts.  You  can  also  increase  your  LSD  work  by  performing  longer  sessions.   However,  beyond  9-­‐10  miles  of  running  per  week  and  3,500-­‐4,000  yards  of   swimming  per  week,  the  improvements  in  fitness  become  proportionately  smaller   relative  to  the  time  invested.  If  you  perform  large  amounts  of  LSD  work,  be  sure  to   keep  the  pace  relatively  relaxed.  As  your  fitness  improves,  occasionally  incorporate   a  longer  session  of  activity  (2-­‐3  hours)  such  as  hiking,  canoeing,  road  cycling  or   mountain  biking  at  a  comfortable  but  steady  pace  to  improve  physical  and  mental   endurance.  Continue  to  progressively  increase  your  muscular  strength  and   endurance  using  the  calisthenics,  strength  and  core  routines  already  established       Keep  a  record  of  your  training.  You  will  see  your  progress  and  have  a  record  to  show   a  mentor  or  coach.  A  tangible  record  of  your  performances  allows  you  to  establish   specific  goals  and  increase  your  motivation  to  train.  Training  records  make  it  easier   to  avoid  training  mistakes  and  recognize  potential  problems  before  they  become   serious.  Record  basic  information  such  as  time  and  distance  for  running  and   swimming  workouts  (including  individual  times  for  each  interval  during  interval   workout);  number  of  reps  of  calisthenics  and  core  exercises:  and  details  of  strength   workouts  (exercises,  sets,  reps,  weight  lifted).  You  may  also  choose  to  record  more   detailed  information  such  as  notes  about  your  diet,  the  environment  (temperature,   humidity,  wind)  psychological  state  of  mind  (relaxed,  anxious,  energized,  listless)   amount  of  sleep,  persistent  soreness  or  any  other  variable  that  might  affect  your   training.       Sources   This  workout  guide  blends  Guard  MC’s  PJ/CCT  Pipeline  Train-­‐Up  Guide   (  and  the  Naval  Special  Warfare  Physical   Training  Guide  (­‐special-­‐warfare-­‐physical-­‐training-­‐ guide.pdf).  Both  guides  are  listed  for  free  on  and  respectively.  I  take   no  credit  for  creating  this  guide.  I  merely  selected  various  aspects  of  each  of  these  guides  to  suit  my   specific  fitness  needs.  Thank  you  Guard  MC  and  Mike  Caviston  for  providing  these  resources.  


CCT Preparation Workout Guide