Take a minute to think about how prepared you are to defend yourself against someone who’s intent on hurting you (or worse). Do you have the skills it takes to fight someone off, even if they’re stronger than you? If you have any doubt in your mind about your ability to hold your own, it’s time to get serious about learning self-defense methods. Navy Seal training is a wise choice because it not only helps you get physically fit, but improves your reaction time as well. Here are some Navy Seal training exercises for beginners.

Navy Seal Training Goals

There are plenty of programs out there that can get you physically fit and teach you self-defense methods. So why choose a Navy Seal training approach? Because you need more than physical fitness to win in a fight. Here are some of Navy Seal training goals that will help set you up to win.

• Muscular Endurance: It will do you little good to have strong muscles if you don’t have any endurance. Muscular endurance is the ability to do high reps of muscular contractions without fatiguing.

• Speed and Agility: You need to be able to change direction quickly and return immediately to high velocity if you want to dodge punches and kicks from you assailant. Speed and agility are crucial to your overall ability to defend yourself.

• Cardiovascular Endurance: In addition to having good muscle endurance, you also need to have good cardiovascular endurance. This will allow you to utilize oxygen most efficiently so you don’t run out of steam too quickly.

• Power: This is your ability to drive a load efficiently and quickly. Power is also commonly referred to as fast strength.

You need to improve yourself in all of these areas to protect yourself against enemies. Fortunately, Navy Seal training focuses on all of them.

Sample Training Workout

To train like a Navy Seal, you need to work hard. Get your mindset right so you’re totally committed to the program, no matter how much it hurts. Here’s a suggested training workout for beginners.

Running Schedule

To train like a Navy Seal, you need to get comfortable with running. By the end of your 9th week of training, you should be running 16 miles per week. Here’s a sample running schedule:

• Weeks 1 and 2: Run a total of 2 miles per day, every other day (3 days per week). Aim for an 8:30 pace.

• Week 3: Take a break from running to avoid injury.

• Week 4: Run 3 miles every other day (3 days per week).

• Weeks 5 and 6: Run a total of 11 miles, divided into 4 days.

• Weeks 7, 8 and 9: Run a total of 16 miles, divided into 4 days.

You’ll also need to perform physical training exercises three days out of the week.

Swimming Schedule

As you can imagine, you need to swim a lot to get in shape like a Navy Seal. For weeks 1 and 2, you’ll need to swim continuously for 15 minutes. For weeks 3 and 4, swim for 20 minutes without breaks. Keep adding five minutes to each consecutive 2-week set until you’re swimming continuously for 25 minutes by week 9.

Physical Training Schedule

You need to engage in physical training to increase your muscular endurance. Begin week 1 by completing four sets of push-ups (15 repetitions per set), three sets of pull-ups (three repetitions per set) and five sit-ups (20 repetitions per set). Each week, slowly increase your repetitions and sets. By week 9, you should be able to do six sets of push-ups (30 repetitions per set), three sets of pull-ups (10 repetitions per set) and six sit-ups (30 repetitions per set).

Navy Seal training is intense, but very effective. Follow this schedule with vigor and your strength, endurance, response times and agility will improve.