TABLE OF CONTENTS
Increase Mental Toughness -­‐ 2
What is Grinder PT -­‐ 7
Goal Wri9ng Lessons -­‐ 9
Mobility For Tough Warriors -­‐ 14
Sleep and Recovery For Tough Warriors -­‐ 17
Training Gear For Special Forces, SEALFIT, GoRuck Training -­‐ 19
Navy SEAL Frogman Freak Workouts -­‐ 22
Interview With Former U.S. Navy SEAL Kenny Breen -­‐ 44
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Mental Toughness Training
For Tough Warriors
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Increase Mental Toughness
No book about Navy SEAL workouts would be complete without star9ng with the mind and mental fitness. BUD/S is 80% mental and 20% physical. Ask any SEAL who has ever graduated and they will tell you exactly that. If they tell you otherwise, you may want to make sure they are a SEAL and have them verified. There are many SEAL impostors out on the street for every real SEAL. Get your info straight from the source.
The defini9on of mental toughness is not agreed on by all, but it does have many common elements. Specifically, it means to be more consistent and beXer than your opponents and remaining determined, focused, confident, resilient, and in control under pressure.
Want to know the #1 difference between the rest of the world and an athlete that graduates BUD/S? It is not completely their athle9c gi\s. It is their mental toughness that is the difference. When the game is on the line all of these athletes seem to rise above the norm and perform at an extraordinary level. Mental toughness is their secret. Check out these 9ps to condi9on your mental muscle and improve your game like a champion.
#1 Ac>on Step To Being Mentally Tougher
Focus on the Present. It is hard for us to focus on the present. With so much chaos going on around us it is easy to see how we could forget our own names. Cell phones, tex9ng, traffic, earthquakes, terrorist aXacks, and crime in your neighborhood. You name it – there is crazy stuff happening all around us in our day-­‐to-­‐day lives. It is tough to stay centered and focused. So how can we stay focused? By only focusing on taking the next step. Then take the next step and the next. Do not think about what is going to happen in 20 minutes. Or what happened in your past. Only focus on the present and taking that next step (or next golf puX or next free throw or next hand off with the football).
#2 Ac>on Step To Being Mentally Tougher
Have a Short Memory. The number one job of a quarterback is not to pass the ball – it is to protect the ball. So what happens when a quarterback fumbles the ball in a big game like the Super Bowl, and the opposing team goes up by 6 points? A great quarterback who has made a mistake needs to have a short www.SEALGrinderPT.com 2
memory. He needs to learn from the mistake and forget the past and move on. A great quarterback like Peyton Manning or Tom Brady will not dwell on the past mistake or let it shadow them. They move on. You must do the same. Learn to let go and move on quickly so that you can achieve your goal.
#3 Ac>on Step To Being Mentally Tougher
Enjoy the BaXle. Currently I compete in the Masters division of CrossFit compe99ons. It may be one of the hardest things I have ever done. At my age I could go sit on the couch on a Saturday and know one would give me crap. I pursue progress and the grind in order to become a beXer athlete and warrior. So I go to baXle on Saturdays. It is hard to keep your chin up in such awful condi9ons of heat and hardship while dragging 9res on a 100-­‐degree Georgia asphalt. But I love to compete. I tell myself I love to compete – and I have grown to learn to love and enjoy the middle of the baXle as much as the finish. Telling yourself that you love the baXle is a start. Over 9me as you grow accustomed to this thinking you can embrace it in a more holis9c manner. Start out by telling yourself you are enjoying this tough compe99on and force yourself to smile inwardly. You can feel the paradigm shi\ right in that moment. It works. #4 Ac>on Step To Being Mentally Tougher
Become a Ritual-­‐aholic. Everyone has a ritual. We get up in the morning on the same side of the bed and brush our teeth. We get a cup of coffee and read the news on our iPad or newspaper. We go to the gym and work out and then go to work. We all have a ritual. Some rituals are good – some are bad. Top championship athletes also have rituals. Michael Jordan used to go to the basketball court every day and shoot a thousand free throws. Tiger Woods puXs for hours and hits thousands of golf balls. Herschel Walker does a thousand push-­‐ups every morning. They all have a ritual that is condi9oning them to be tougher than the average athlete. Yes, there is athle9cism involved in shoo9ng a thousand free throws, but Michael’s mind has made him perform this task daily to condi9on himself for future success.
#5 Ac>on Step To Being Mentally Tougher
Stay Posi9ve. It is easy to become nega9ve when a tough situa9on arises. If le\ to our own devices our brains will seek the easy way out, and some9mes that means flight – instead of fight. A warrior who has command of their mind will take control of the situa9on. Mentally prac9cing the ability to drive out the www.SEALGrinderPT.com 3
nega9ve and reinforce with the posi9ve is an acquired skill. You can work on it every day with tough physical workouts or being exposed to arduous condi9ons (swimming in cold water, running in heat). But the best method is to control your thoughts. It takes 21 days to form a habit so start now and write down all nega9ve thoughts you have in the day. On the next day begin to get rid of those nega9ve thoughts and one by one replace them with posi9ve ones. This is a great start to a new mindset.
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#6 Ac>on Step To Being Mentally Tougher
Visualize your Future Self. Thats right — get a mental picture of how you want to be in your future self. In order to get through this current tough workout or hardship you have to not only survive – but thrive. Think of your future self and how it will feel to stand on the podium with a medal draped around your neck. Think about the cool breeze blowing against your skin as you hear the crowd cheering in the background. Use details to create a posi9vely-­‐charged emo9on that your mind will connect with.
Heres an ar9cle I archived a while ago about “Imagining Your Best Life”
It has been said that if you’re going through Hell, don’t stop. Keep on driving through the tough stuff, and use this clear mental picture of what you will be and what you will look like at the finish. Very powerful stuff.
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Mental visualiza9on is key. Before the Championship game, athletes like Michael Jordan rehearse the winning shot, playing it over and over in their minds as they prac9ce and shoot baskets. Michael Jordan pictures himself cupng down the basket from the winning game. Tiger Woods sees himself pupng on the green jacket at The Masters. What do you visualize that you will put in your mind to help carry you across the rough and bumpy road?
“It is the nature of thought to find its way into ac5on.”
Chris5an Nestell Bovee #7 Ac>on Step To Being Mentally Tougher Hang Around Winners. If you want to get great at basketball, do you go down to the local playground and go for a pickup game with some first graders? Or do you go downtown to the courts where the big boys hang out, and jump in the game? Do you head to the gym on a Friday a\ernoon or do you head out to the local bar for Miller Time with Joe and the boys? To get beXer, you have to work out with and hang around those who are at or above a level you want to be at. To get mentally tough you have to do the same. Get in an environment where only the tough survive and you will see your mental condi9oning rise a\er the first day. Metal sharpens metal. So get tough by gepng next to those athletes who are at the next level.
#8 Ac>on Step To Being Mentally Tougher Repea9ng Affirma9ons. Mental affirma9ons are a great method. Repea9ng words in your mind to help you focus on a task is an excellent way to cast off the extra chaos. It is harder for nega9ve thoughts to enter your mind while you are chan9ng “I am a winner,” or, “I’m an overcomer”. Come up with a few affirma9ons. Write them down and use them when you’re out on your next 5k run or weight workout. You will be surprised how well they keep you on track, focused and keeping nega9ve thoughts in the far back of your mind.
#9 Ac>on Step To Being Mentally Tougher
Reading Good Books. You can create discipline by reading every night. Reading a good book is a form of www.SEALGrinderPT.com 5
ritual but it also helps to put great things into your mind. Most people go to sleep watching all of the violence and no good on the evening news at 11. Try reading 10 pages of a good book every night. Reading every night will build consistency and ritual in your life. It will also help to build mental muscle that you can use in your next tough workout. Here are a couple of great books I recommend you definitely learn from.
#10 Ac>on Step To Being Mentally Tougher
Calm Yourself. Have you no9ced that the top champions are calm during the toughest of situa9ons? They have learned to calm themselves through condi9oning, to be ready for the unexpected. Yoga and medita9on are excellent methods to calm your mind and body. Stretching and long distance running are also great exercises. The key is to find the method that works for you and begin to incorporate that ac9vity into your weekly rou9ne (remember ritual?). For me, it is trail running, so I make sure to add this into my weekly schedule to help me cruise at a higher level and to remain tough when the situa9on turns south.
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What is Grinder PT?
It has been said that hard physical training is one of the cornerstones to developing mental toughness. But many 9mes we find ourselves without access to a fancy weight room and gymnasium. What is an athlete to do?
What if I told you that you have all the resources for a top notch gym right under your nose? Got a basketball court nearby? A playground? How about a 3x7 \ long space half the size of a prison cell?
An overlooked area that is o\en found in our local playgrounds, and that can be transformed into your own gym, is a flat concrete area. Prisoners have known about this concept for years as they have turned the prison yard into their workout gym. A concrete grinder has been used for decades to transform warriors in elite Navy SEAL training. The daily rou9ne of calisthenics takes place on an asphalt parking area known as the grinder. This area is surrounded by pull-­‐up bars and dip bars and serves as the gym mat for physical evolu9ons. So – What is Grinder PT?
At Navy SEAL training (BUD/S) the daily physical training (PT) is started in the early hours of the morning as a warmup for the day. The workouts on the grinder are tough and relentless but serve the purpose of shaping the founda9on of the warriors known as Navy SEALs.
Workouts begin with stretching and progress to a wide variety of push-­‐ups, sit-­‐ups, and squats, before returning to a cool-­‐off stretch. Workouts are typically an hour and followed by pull-­‐ups, dips and a run down the beach or to the chow hall.
The workouts change slightly from week to week but in general stay similar with stretching, calisthenics, pull-­‐ups, dips and running.
A typical Grinder PT workout may look like this:
5 sets of warm-­‐up exercises (shoulders, arms, back) 10 sets of variety push-­‐ups alterna9ng with more stretching
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5 sets of ab and core exercises
5 sets of cool down stretches
As the weeks progress, the athlete is required to add repe99ons in the same way you could add reps or add a weight vest.
DEFINITELY don’t underes9mate the power of your local Grinder to shape and build you mentally. Be like Mr. T (Clubber Lang) doing pull-­‐ups from ropes in his closet and gupng it out in a hot sweaty boxing gym all while Rocky trained in a luxurious Globo Gym or even Rocky when he trained in Russia in Rocky IV. This style of training is replicated all across the world daily as tough warriors train in not so glorious facili9es. The Grinder is a rough place to train.
The concrete can be sweltering hot in the summer and ice cube cold in the winter. It is rough textured and dirty and hurts the hands. That is what you want – to train the mind to look over the small distrac9ons. The point is that part of mental toughness is being “comfortable” in an uncomfortable spot.
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So get out there and find your Grinder and improve your body and mind with Grinder PT.
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Goal Wri>ng Lessons
(co-­‐Author Heather Self)
As athletes -­‐ we all have goals. Some are more defined than others. Some are bigger than others. Some athletes have a method of reaching their goals in far faster 9me than others.
We overhear them at the gym all the 9me. Lose 5 lbs. Compete in your first 5k run. Get your first double under -­‐ or...string together 10 double unders. Achieve a 400 lb dead li\. Compete in CrossFit Regionals. Compete and win the CrossFit Games.
Goal Wri>ng Lesson #1. Have goals that agree with your core values. If you don't know what your core values are, or you're not sure, write out a list of the ten most important things in your life (no specific order), then take the top five and write out what you'd like to improve about each thing, then three steps you can take that will create momentum towards them. As you get momentum, you'll think of more and more ways to do this.
"Most people diffuse their psychic energy (aBen5on) in hundreds of random ways. Those who flow focus their psychic energy inten5onally upon the task at hand. It really boils down to knowing your goal, concentra5ng upon it, remaining determined and having the self-­‐
discipline to complete what you are doing."
Dick Sutphen
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If you feel resistance to it, or there's a voice in your head saying you can't, con9nue to remind yourself that the voice is an old belief and that you will overcome. If you s9ll feel resistance (or fear), spend some 9me with it and ask yourself why. If you can discover what your self-­‐talk is around your goals/beliefs, you can find out what you're really telling yourself and start changing how you think about the goal -­‐-­‐ and yourself. Self-­‐talk is the biggest power behind what we create, both nega9ve and posi9ve results.
The Rest Of The Goal Wri>ng Lessons And Chapters 4, 5, & 6 Are Not Included In This Preview
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Navy SEAL Freak Frogman Training
30 day Workout Series
Day 1 -­‐ Week 1
If you are a beginner and just star9ng out -­‐ just do half of the listed workouts.
Intermediate -­‐ do 3/4 of workout.
Advanced -­‐ do full workout.
We will start with a test -­‐ the Baseline workout -­‐ then test again in 30 days *Note: This is an interac9ve online workout so post up your results in the comments on each webpage and I will see your 9mes and reps. Lets get started!
BUD/S Prep Baseline workout
Swim 500 Yards
A compe99ve 9me is 8 to 9 minutes. Use only the Combat Swimmer Stroke, sidestroke, or breast stroke -­‐ no freestyle stroke. Cut off 9me is 12 minutes 30 seconds. *If no pool then row 500 meters. If no rower then lay down on floor and move your body in a breast stroke swimming mo9on for 100 reps for 9me. Rest two minutes then start next exercise.
Push-­‐ups
42 is minimum cut off number. Shoot for 80 to 90 to 100 reps to be compe99ve. Do as many push ups as you can right out of the gate but try not to “red line” or max out. Go to about 90% max then rest -­‐ then go again. Use proper form and do not sag your buX or raise it up in the air. If your form is no good then the instructor will not count the reps. Rest 2 minutes, then move on to the next exercise.
Sit-­‐ups
Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. PACE yourself! Try doing 20 to 30 sit-­‐ups in 30 seconds; that will put you within the 80-­‐to-­‐100-­‐sit-­‐ups range for 2 minutes. (Rest 2 minutes.)
Pull-­‐ups
Minimum score is eight pull-­‐ups with no 9me limit. You cannot kip (move your hips) or leave the ground or touch your feet on the ground. A compe99ve score is 15 to 20 reps. www.SEALGrinderPT.com 11
1.5-­‐mile run
Wearing boots and pants. Cut off 9me is 11 minutes, 30 seconds. A compe99ve score is 9 to 10 minutes. Submit 9mes and reps in your training log. Training log 9ps here:
Read daily for 5 minutes minimum. Check out a book from the SGPT recommended reading list here: hXp:sealgrinderpt.com/books
Day 2 -­‐ Week 1
Swim, row or run workout:
Swim 1500 meters or subs9tute with Row 5000 meters or Run 3 miles
for swim – warmup with 200m freestyle
10 poolside dips
500 m combat swimmer stroke (for 9me)
15 poolside dips
500 m freestyle (for 9me)
20 pushups
300 m cool down with breast stroke
25 pushups
use fins if you have them
Daily reading -­‐ 5 minutes minimum from SGPT recommended book list here:
Day 2 Tip: hXp://sealgrinderpt.com/navy-­‐seal-­‐workout/strong-­‐core-­‐strong-­‐body.html
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Day 3 -­‐ Week 1
Running Cindy workout: (Cindy is 5 pullups, 10 pushups, 15 squat)
1000 meter Run
5 Rounds Cindy
800 M Run
4 Rounds Cindy
600 M Run
3 Rounds Cindy
400 M Run
2 Rounds Cindy
200 M Run
1 Round of Cindy
Daily reading -­‐ 5 minutes minimum from SGPT recommended book list here:
Day 3 Tip: CrossFit Cindy workout 9ps here
Day 4 -­‐ Week 1
ACTIVE RECOVERY (ROW) + STRETCH
Perform only the reps prescribed for 1 set
Stretch slow and methodically for 30 min.
Arm in front of chest – 5 each arm
Cow face stretch – 5 each arm
Wrist stretch – 10 each way
Wrist rota9ons – 10 each way
Arm circles 10 each way
Figure eight arm rota9ons – 10 each way
Standing windmills – 20
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Bent windmills -­‐ 20
Standing hamstring stretch legs straight – 10
Standing hamstring stretch legs crossed – 10
Hip swivel kicks forward – 15 each leg
Hip swivel kicks sideways – 15 each leg
Jumping jacks – 25
Standing hip flexor stretch – 5 each leg
High jack high jill – 10 each arm
Cherry pickers – 10
SGPT hip mobility drill groiner – 3 cycles
Standing windmills arm alternate over head – 10
Standing lunge – 10 each leg
Air squats (hang out in the boXom) – 10
Swimmers chest stretch – 10
Sipng IT Band stretch – 10 each leg
Sipng calf stretch – 10
Standing hip flexor stretch – 5 each leg
Duck walk – 10 forward, 10 reverse
Plie squat stretch – 10
Yoga Cobra stretch x 10
Yoga Downward Dog x 10
Yoga Frog stretch – 10 minutes
10 minutes deep breathing and medita9on
Row 5000 meters at a casual pace – record 9me.
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Daily reading -­‐ 5 minutes minimum from SGPT recommended book list here:
Day 4 TIp: hXp://sealgrinderpt.com/navy-­‐seal-­‐workout/10-­‐9ps-­‐to-­‐breaking-­‐through-­‐
plateus.html/
Day 5 -­‐ Week 1
Running Angie workout 100 pullups
run 1 mile
100 pushups
run 1 mile
100 situps
run 1 mile
100 air squats
run 1 mile
post 9me to comments
Daily reading -­‐ 5 minutes minimum from SGPT recommended book list here:
Day 5 Tip: Mental Preparedness for Tough Workouts Day 6 -­‐ Week 1
Swim sprint and pushup workout:
Five rounds for 9me of:
Swim 50 meters
25 Push-­‐ups
post 9me to comments
Daily reading -­‐ 5 minutes minimum from SGPT recommended book list here:
Day 6 Tip: Strong Core -­‐ Strong Body www.SEALGrinderPT.com 15
Day 7 -­‐ Week 1
3 mile burpee workout:
Run 3 miles total for 9me
at start do 5 burpees
at every 1/4 mile do 5 burpees
60 total burpees
post 9me in comments
Daily reading -­‐ 5 minutes minimum from SGPT recommended book list here:
Day 7 Tip: How to Increase Grip Strength
Thank you for reading this preview of Freak Frogman Workouts. To get access to the full copy, please go to this link on August 1st
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