The Navy Seal Workout The Compete Total-Body Fitness Program

by De Lisle, Mark

• ISBN13: 9780809229024
• ISBN10: 0809229021
• Edition: 1st
• Format: Paperback
• Copyright: 1998-06-01
• Publisher: McGraw Hill

Summary

"Many people believe the only way to get in shape is by putting a lot of money into trendy fitness centers, or spending hard-earned cash on a variety of workout videotapes. In the end, these methods seldom provide the results we're all looking for. But don't get me wrong--I am not demeaning gyms or workout tapes; in fact, I still enjoy the benefits of a gym to keep fit. Weight-lifting rooms and other facilities can be extremely beneficial. However, to obtain and maintain supreme cardiovascular fitness and a rock-hard body, I must continually use the training regimen I learned as a member of the Navy SEALs." -- fromThe Navy SEAL WorkoutAs the world's most elite combat unit, the Navy SEALs have long been known for their tremendous physical fitness and mental stamina. Their training program has also carried somewhat of a mystique, as so few people actually enter and stay in the program. Now Navy SEAL Mark De Lisle reveals the no-frills workout that has conditioned some of the best bodies around. From stretching through cooldown, including a variety of running and swimming workouts as well as tips on top-notch nutrition,The Navy SEAL Workoutcan improve any committed participant's cardiovascular fitness and overall shape and tone. "After 27 years as a Navy SEAL, I feelThe Navy SEAL Workoutprogram is the best one on the market, encompassing the physical training regimen required of a Naval Special Warfare Warrior. The levels of intensity, from beginner to advanced, are so well laid out that both the biggest 'couch potato' and professional athelete can see improvement after a short period of time." -- Allan Starr, Command Masterchief, Naval Special Warfare Command Group One "InThe Navy SEAL Workout, Mark De Lisle has developed a program soundly based in a state-of-the-art knowledge of exercise physiology and principles. This book would be a valuable addition to the library of anyone who is interested in peak performance." -- W.K. Prusaczyk, PhD, Exercise Physiologist, Navy Health and Research Center "It has been interesting to note the numerous SEAL-related materials that have come out in recent years. As a former Marine, I salute you for your fine work with the SEALs and in promoting fitness to the masses." -- Harvey Newton, Director of Program Development National Strength and Conditioning Association Mark De Lisle became a U.S. Navy SEAL at age 27. He lives in San Diego, California.

Author Biography

Mark De Lisle became a U.S. Navy SEAL at the age of 28. He has appeared on CNN, "Extra," and a variety of other television and radio programs.

Table of Contents

Introduction	xiii
PART I U.S. NAVY SEAL TRAINING PROGRAM	1	(118)
1. Stretching	3	(38)
Upper Body Stretches	4	(14)
1. Upper Body Stretch	4	(1)
2. Single Arm Stretch	5	(1)
3. Triceps Stretch	6	(2)
4. Shoulder Stretch	8	(2)
5. Two-Person Chest Stretch	10	(2)
6. Fore and Aft Stretch	12	(2)
7. Swimmer Stretch	14	(2)
8. Press/Press-Fling	16	(2)
Lower Body Stretches	18	(23)
9. Thigh Stretch--Standing	18	(2)
10. Calf Stretch	20	(2)
11. Sit-Down Bend-Over	22	(2)
12. Hurdler's Stretch	24	(2)
13. ITB Stretch	26	(2)
14. Butterfly Stretch	28	(2)
15. Trunk Extensions	30	(4)
16. Cobra Stretch	34	(2)
17. Hamstring Stretch	36	(2)
18. Inner-Thigh Stretch	38	(3)
2. Upper Body Workout	41	(30)
19. Regular Pull-Up	42	(6)
Training Tip: Pull-Up (by Yourself)	44	(2)
Training Tip: Pull-Up (with a Partner)	46	(2)
20. Reverse-Grip Pull-Up	48	(2)
21. Close-Grip Pull-Up	50	(2)
22. Behind-the-Neck Pull-Up	52	(2)
23. Commando Pull-Up	54	(2)
24. Bar Dip	56	(2)
25. Push-Up	58	(2)
26. Triceps Push-Up	60	(2)
27. Dive Bomber	62	(2)
28. Wide-Angle Push-Up	64	(2)
Upper Body Workout--Beginner	66	(1)
Upper Body Workout--Intermediate	67	(2)
Upper Body Workout--Advanced	69	(2)
3. Lower Body Workout	71	(32)
Training Tip: Proper Hand Position and General Rules for Abdominal Exercises	72	(31)
29. Half Sit-Up	73	(1)
30. Hand-to-Toe	74	(2)
31. Crunch	76	(2)
32. Side Sit-Up	78	(2)
33. Oblique	80	(2)
34. Flutter Kick	82	(2)
35. Leg Raise	84	(2)
36. Cutting Edge	86	(2)
37. Knee Bend	88	(2)
38. Abdominal Twister	90	(2)
39. Hanging Knee-Up	92	(2)
40. Hanging Leg-Up	94	(2)
41. Floor Knee-Up	96	(2)
Lower Body Workout--Beginner	98	(1)
Lower Body Workout--Intermediate	99	(2)
Lower Body Workout--Advanced	101	(2)
4. Running	103	(6)
Running Workout--Beginner	105	(1)
Running Workout--Intermediate	106	(1)
Running Workout--Advanced	107	(2)
5. Swimming	109	(4)
Swimming Workout--Beginner	110	(1)
Swimming Workout--Intermediate	110	(1)
Swimming Workout--Advanced	111	(3)
6. Combined Program	113	(4)
Combined Program--Beginner	113	(1)
Combined Program--Intermediate	114	(1)
Combined Program--Advanced	115	(2)
7. Cooldown	117	(2)
PART II MAINTENANCE	119	(8)
8. Diet and Nutrition	121	(6)
To Lose Weight	122	(1)
To Gain Weight	123	(1)
The Cutting Edge Food Guide Pyramid	124	(1)
The Cutting Edge Nutrition Guide	125	(2)
PART III PROGRESS	127
9. Progress Charts	129
Progress Record	131	(1)
Weekly Workout Charts	132