Build Muscle, Stamina & Toughness with Navy SEAL Workouts (1)

1. BUILD MUSCLE, STAMINA & TOUGHNESS WITH NAVY SEAL WORKOUTS

2. THE CORE PRINCIPLES OF AN ELITE WORKOUT PLAN FOR THE INDIAN SOLDIER • Functional Fitness: This is training that prepares the body for real-world tasks. Every exercise helps you perform a military duty, such as climbing a wall, crawling under a fence, or carrying a rucksack over a mountain pass. It’s about being strong and agile in a practical sense, not just in a gym. • Unbreakable Endurance: A soldier must be able to sustain physical effort for hours, whether it’s on a long-distance patrol or during a high-stress operation. This workout plan prioritises building an engine that can go on and on, which is a key component of Indian Army Physical Fitness.

3. Mental Toughness: The body can often do more than the mind thinks it can. This training challenges you to discover your true physical and mental limits, teaching you to remain focused and disciplined even when you are exhausted and in discomfort. This is the single most important quality of a true soldier. • Durability: The training builds a body that is resilient and less prone to injury. By strengthening all the stabilising muscles and ligaments, you prepare yourself for the stresses of a soldier’s life and reduce the risk of being sidelined.

4. THE INDIAN ARMY-FOCUSED “NAVY SEAL” WORKOUT PLAN This comprehensive plan is designed to be a progressive program. Start with bodyweight exercises and gradually increase the intensity and load as your fitness improves. This plan can be done with minimal equipment, focusing on the core principles of elite military training.

5. Interval Training: CARDIOVASCULAR ENDURANCE: THE ENGINE FOR LONG MARCHES AND OPERATIONS This is key for improving your running speed exercise. Once or twice a week, run at high intensity for short periods, followed by a period of slow jogging for recovery. Long-Distance Runs: This is the foundation. Run at least 3-4 times a week. Start with 3-5 km at a comfortable pace and gradually increase to 8-10 km. This builds your aerobic base, which is crucial for carrying a rucksack and marching for hours. Hill Sprints: You can find a moderate hill. Sprint up the hill for 15-20 seconds and then walk or jog back down to recover. Repeat 8-10 times.

6. MUSCULAR ENDURANCE & STRENGTH: THE POWER TO ENDURE Push-ups: The quintessential army exercise. Aim to do 50+ push-ups in one go. Train by doing multiple sets to failure to build muscular endurance. Pull-ups: This is the ultimate test of upper body strength. The target for any serious aspirant should be 10-15+ repetitions. If you can’t do one, start with “negative” pull-ups (jump to the top and slowly lower yourself down) or assisted pull-ups.

7. Squats and Lunges: These are essential for building powerful legs. Perform multiple sets of bodyweight squats and alternating lunges. Add jump squats to build explosive power for tasks like clearing ditches. Core Strength: • A strong core is your body’s foundation. • Planks: Hold a plank position for as long as possible. Aim for a target of 2-3 minutes. • Sit-ups: A standard PFT exercise. Practice doing a high number of repetitions to perfect your form and endurance. • Leg Raises: Lie on your back and raise your legs up towards the ceiling to strengthen your lower abs.

8. Rucksack Marches: Burpees: Put on a backpack with some weight (start with 10 kg) and go for a long walk. Gradually increase the weight and distance. This directly simulates carrying gear in the field and builds incredible durability. The ultimate full-body exercise. It combines a squat, push-up, and a jump, building strength, cardio, and explosive power all at once. It’s the perfect exercise for Defence Physical Training. FUNCTIONAL TRAINING FOR PRACTICAL READINESS

9. Sandbag Workouts: If you have access to a heavy sandbag, use it for exercises like carries, squats, and lunges. The shifting weight of the sandbag forces your stabilizer muscles to work harder, building true functional strength. Obstacle Course Simulation: Use your surroundings to create a basic obstacle course. Practice climbing over walls, crawling under benches, and leaping across ditches. This builds agility and practical skills.

10. Find Your “Why”: THE MENTAL COMPONENT: THE WARRIOR’S MINDSET On days when motivation is low, remember why you started this journey. Visualize the pride of wearing the uniform and serving your country. Embrace Discomfort: The ability to perform when you’re tired, sore, and hungry is what separates a good soldier from an elite one. Don’t quit when it gets hard. Stay Disciplined: Consistency is more important than a single perfect workout. Stick to your training schedule no matter what.

11. THANK YOU!