Couch to Basic Conditioning to Prepping for SEAL/Rescue Diver/EOD/Etc Challenge contract

Couch to Basic Conditioning to Prepping for SEAL/Rescue Diver/EOD/Etc Challenge contractHello all, I read the Wiki/FAQ and I did not immediately see something directly related to question and verifying my plan. I am a 22 y/o male, about 5'7", 150 lbs, never been crazy fit. Basically I have been close to a couch potato for two years at least, but at one point I did a low bar thighs a bit below parallel 3x5 above BW squat (maybe 120% ? ....while ago); could bench nearly my bodyweight; and ran 10+ miles weekly. Nothing to write home about, but I was..."conditioned" (that's the word that comes to mind). I spoke to a Navy recruiter, interested in EOD (most of my family is navy, some older were SEALs, did not mention this, Id feel dumb given how unfit I am currently) him originally to try to get into EOD, but after talking, and due to my unique skill set, the quote "most professionally dressed young men who I have had contact with," and I like to think my dashing personality made him ask if I were interested in a SEAL contract. He read my mind, my plan was to run out my initial enlistment or apply to BUD/S after 2 years in the fleet. I must get generally conditioned and prepared more for the fitness test at this point, then I will have at leasttt 8 months to prep for BUD/S. I have no shortage of BUD/S prep advice, but going from couch to passing the "PST" (the Navy's PT test, used for their "warfare" or "diving" rates only I think). Fast forward to now, and I need to do the C25K program again, I cannot do a single full pushup (that blows my mind, but pushups were always the hardest exercise for me...not sure why). I originally just worked out in my parents garage, but now I have the money, I can get some coaching/training/etc. Throughout the next few months, while not directly related to prepping for the PST, I want to lay a foundation for future work outs. That means, IMO, getting basic cardio conditioning, getting basic free weight strength, getting calisthenics, fixing my posture/anterior pelvic tilt/no posterior chain firing, massively increasing flexibility and mobility (and seeing if the last few things a physical therapist can help with and if possibly insurance would cover...obviously if that is "medical" then please refrain from answering per your rules). Here are my current thoughts for the next few months- 1) Next 10 weeks do part one of getting "basic conditioning" back, not even worrying about the military specific stuff. C25K, r/bodyweightfitness pushup progression (could a CF trainer or someone who randomly is on here and lives in Shasta County, CA be helpful in this for form and progressions till I hit one or two pushups?). Pull-Ups I can handle myself. core exercise program done by a respected gym trainer twice a week privately. I will start once a week for the first week to make sure running is not affected, then go to twice a week. I need to make sure my form is good and having private instruction will keep me motivated. It's the initial starting to workout that takes motivation away IMO. This is not medical advice but more like do people seek medical advice or do these professionals give medical advice for these issues. My flexibility and mobility suck. Squats even with a low bar always have VERY poor posterior chain activation, glutes never really feel like they fire, hamstring do somewhat from what I remember. Would a Physical Therapists work with me on this, and (I have fairly good private medical insurance) would it likely be covered? I have anterior pelvic tilt, and to me, its looks pretty bad. Some family have commented on my belly "getting bigger" when it's , it's my shitty posture. Could I get a PT to work with me on this you think? Should I contact one after C25K or during? So that's the first ten weeks, I would now roughly be running 10 miles a week; core strength is better- I can practice by myself now; can do hopefully 10+ pushups (sad still I know); Pullups will be in the 10+ range though, and now I my posterior chain activates properly. (Ideally) My next part of my workout seems weird, but weight training is key to injury prevention, I need some raw strength, I will lighten the core training + building on the bench should translate to improved push ups, squats and deadlifts will help sprints, the official program has me doing reps in the 8-10 program which at this point is 10+ months away, so I want to build up my weight first, even if it means losing so aerobic fitness. To keep recovery from being slowing down I am thinking of working with a high school champ friend of mine who coaches now on swimming form for a while, then do really short distances gently working to 500M+. For about 12-16 (roughly the summer) weeks or roughly how long it takes to get a 1.5xBW+ squat and 1xBW+ bench at which point, unless the program continues to be very very easy, I will switch to a high rep twice weekly weight program. Starting Strength - closest coach I trust is two hours away, but I will drive down for the first 6 workouts to work on form and then once a week after that till we agree form is is damn good and the posterior chain and especially glutes are firing. Alternate two light 2-4 miles runs slowly working the distance up as the the program proceeds and one swim session for week the lift week "ABA" and for "BAB" do two swims and one longer run, working to 5ish miles slowly as the summer progresses. Grease the groove (google if not known) pullups and pushups, keeping it light. So summer is over, I have ideally got some respectable lifts, keep a fair amount of cardio, kept flexibility+mobility+core work. I know what I my goals are at this point, the weights may be the ones I do not know how to achieve quickly, but are not critical. Reduce my weight and do 3 x 8-10 twice weekly, adding accessories exercises. Start running, working up to 4 runs weekly, likely get a short term running coach for a month or two to improve form. Goal to get all 4 runs to 6 miles, and then my last runs of the week to ten miles. Swim 2-3 times a week (yes somes days will have to be double cardio days) building up the time in the pool, checking in with my coach occasionally on my breaststroke and sidestroke. Continue core, flexibility, and mobility work, with a focus on getting situps as close to 100 as possible (I did 150 sit ups with the only rest being in the up position for a max of 2 seconds- not worried about the situps) Pushups need to get to as close to as 100 as possible, I would hope by this time I could at least 20 perfect form push ups, assuming I could add 2-3 pushups a week via grease the groove or if at this point there is a better method. I will add other upper body cals like dips and i'll be rock climbing again by this time so there will be assistive exercises. Every Other week I should replace a workout day with the PST: Swim 500M breast or side stroke (no fins), rest for 10 minutes, push-ups, 2 minutes rest, sit-ups, two minutes rest, pull ups, 10 minute rest, 1.5 mile run. All done in typical running shoes and shorts. After this, there are hundreds of BUD/S prep workouts I can sift through and find one that works for me, I just know from family friends that are SEALs, getting your running and swimming mileage is high as possible, get good grip strength, agility, injury reduction, calisthenics of all sorts, and working up to being able to do a CF workout that does not duplicate your days workout or other high intensity workouts in addition to everything else should be done at least for a month or two before you ship. But I am mainly here to get from "couch to PST" passing/fixing flexibility+mobility+core So around Aug or Sept when I speak with the SEAL recruiter for that aforementioned PT test called the PST I need: Exercise Minimum Recommended Pool Swim 12:30 9:00 Push-ups 50 90 Sit-ups 50 85 Pull-ups 10 18 1.5 Mi Run 10:30 9:30 Any thoughts or suggestions are appreciated. PS, I put this down here because someone may ask, and I put it down here so nobody thinks I am humblebraging, it doesnt concern the workout. My special skills were like college, electrical skills, language skills, nothing crazy... submitted by /u/secretID12345 [link] [comments]

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