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
?@A$%5B%CB%>=%D% 3L*994=4#:%:ME#% N>#LEK8
/EFA$%IE*F"=4%'4:AH /EFA$%JK=E+*L%/EFAH />=4 />=4
Ruck Marches Ruck marches are included to get you ready for this little treat in the pipeline. Use hiking boots or military issue boots (preferably the ones you will use in the pipeline). No tricks here, just do it. Weekly Run & Swim Schedule !""# = D E > A C B F G =@ == =D =E => =A =C =B =F =G D@ D= DD
$%&'()*+%,-. /.-0"1+."2"314 >?@@+=A@@ >?DA+=C@@ >?A@+=B@@ >?BA+=F@@ A?@@+=G@@ A?DA+D@@@ A?A@+D=@@ A?BA+DD@@ C?@@+DE@@ C?DA+D>@@ C?A@+DA@@ C?BA+DC@@ B?@@+DB@@ B?DA+DF@@ B?A@+DG@@ B?BA+E@@@ F?@@+E=@@ F?DA+ED@@ F?A@+EE@@ F?BA+E>@@ G?@@+EA@@ =@?@@+>@@@
=B =B =F =F =G =G D@ D@ D'H'=D D'H'=D D'H'=D D'H'=> D'H'=> D'H'=> D'H'=C D'H'=C D'H'=C D'H'=F D'H'=F D'H'=F D'H'D@ D'H'D@
C C B B F F G G =@ =@ =@ =@ =@ =@ =@ =@ =@ =@ =@ =@ =@ =@
();# /0<1+.-0"14 ()*'$%& ()*'$%& ()*'$%& ()*'$%& EA+A EA+A >@+A >@+A >A+A >A+A A@+A A@+A AA+A AA+A C@+A C@+A C@+C C@+F C@+=@ C@+=D C@+=> C@+=C
Weekly Cals Schedule !""#
! ) # " + , 1 2 3 !4 !! !)
" " + , , 1 2 2 3 !4 !4 !)
-./012")("+( *("+(&+/3"&2"(+, #$!%&'($)&'( #$!%&'($)%&'( "$!%&'($)%&'( #%-./-$!0+%&'($)&'( "%-./-$!0+%&'($)%&'( #%-./-$)%&'($)%&'( "%-./-$)%&'($)%&'( "%-./-$)%&'($)%&'( +%-./-$!0+%&'($)%&'( +%-./-$)%&'($)%&'( +%-./-$)%&'($)%&'( ,%-./-$)%&'($)%&'(
Sample Lifting Routine
452.3/6)7.0() *8)4100)9:(, !*+*! !*+*! !*,*! !*,*! !*1*! !*1*! !*2*! !*2*! !*3*! !*3*! !*!4*! !*!4*!
7/2;1/+()*2":(, " " " + + + , , , , 2 2
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
You should occasionally perform 5-‐8 reps and 15-‐20 reps. Also vary the exercises you choose to perform. Do not use weight lifting to “body build”, but rather to increase strength, prevent injury, and focus on particular weak areas. Do not over do weights to the point you are unable to effectively perform cals the next day. Do not lift upper body and swim on the same day, or do lower body and run together.
Abs Workouts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�.=7>02&345)67&"&J9&40;8 M06(.)0�.=7>02&-K.8>&"&J9&40;8 G"3@5)>&H(5>>04&I.6*8&"&J::&40;8 !"#$%&'($)*&"&+$,&-./0 !"#$($&%'()* Q$)=.)=&I)00&E$.808&"&B9&40;8 #0.=7>02&1.>&A;8&"&9:&40;8 1.20&345)678&"&9:&40;8<8.20 �.=7>02&?>@/.6&1.>&A;8&"&B9&40;8 C0=&C.D>8&"&B9&40;8 &345)6708&"&9:&40;8 E0F0480&345)6708&"&9:&40;8 G"3@5)>&H(5>>04&I.6*8&"&J::&40;8 !"#$%&'($)*&"&+$,&-./0
Core Exercises & Schedule
!"#$ 01$#234$5 !3#2637 !"#$%& 50678 :#$&(50678 !#"$(;/% :<=&">67 (?#=&", !6-8(@)A&7,#/7
%&' '()(*+(,&-(./0$ '()(3+(,&-(./0$ '()(12(,&-(./0$ '()(3+(,&-(./0$ '()(9+("&=, '()('+("&=, '()('+("&=,
.$$/ (&) *&%+ '()(12(,&-(./0$ '()(3+(,&-(./0$ '()(4+(,&-(./0$ '()(9'+(./0$ '()(3+(,&-(./0$ '()(4+(,&-(./0$ '()(4+(,&-(./0$ '()(9'+(,&-(./0$ '()(9'("&=, *()(9+("&=, '()('2("&=, *()('+("&=, '()('2("&=, *()('+("&=,
%,&%'()(4+(,&-(./0$ *()(9'+(,&-(./0$ '()(9'+(,&-(./0$ *()(9'+(,&-(./0$ *()(9'("&=, *()('2("&=, *()(*+("&=,
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 (http://www.specialtactics.com/pjccttrainup.pdf) and the Naval Special Warfare Physical Training Guide (https://www.sealswcc.com/PDF/naval-‐special-‐warfare-‐physical-‐training-‐ guide.pdf). Both guides are listed for free on specialtactics.com and sealswcc.com 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.