8 Weeks to SEAL FIT

8 Weeks to SEALFIT!

Mark Divine, Founder SEALFIT

Copyright 2011

SEAL FIT

Table of Contents

Welcome to SEAL FIT ............................................................................... 4

Our Stand .............................................................................................. 5

Our Values ............................................................................................ 6

Objectives of SEALFIT......................................................................... 7

Standards............................................................................................... 9

Training Guidelines ........................................................................... 14

Primary Strength Exercises:.............................................................. 17

Supplemental Strength Exercises:.................................................... 18

Training Work Capacity.................................................................... 19

Training Endurance ........................................................................... 22

Training Durability ............................................................................ 24

Training Mental Toughness.............................................................. 26

Training Teamwork and Leadership .............................................. 30

Nutrition.............................................................................................. 35 Body Weight Only 5 week program ......................................................... 38

Week 1 .................................................................................................. 39 Week 2 .................................................................................................. 46 Week 3 .................................................................................................. 54 Week 4 .................................................................................................. 60 Week 5 .................................................................................................. 67 Eight Weeks to SEALFIT Program .......................................................... 76 Week 1 .................................................................................................. 76 Week 2 .................................................................................................. 83 Week 3 .................................................................................................. 90 Week 4 .................................................................................................. 98 Week 5 ................................................................................................ 105 Week 6 ................................................................................................ 113 Week 7 ................................................................................................ 121 Week 8 ................................................................................................ 128 Bonus Week ........................................................................................ 136

Personal Record "PR" chart. ........................................................ 144

Strength Standards........................................................................... 147 CrossFit Total Rankings ......................................................................... 158

Strength Standards Categories Defined........................................ 160 Bodyweight WOD Companion........................................................... 161

Copyright 2011

SEAL FIT

Kokoro Camp Preparation Program........................................................ 174 Week 1 ............................................................................................... 174 Week 2 ............................................................................................... 174 Week 3 ............................................................................................... 175 Week 4 ............................................................................................... 175 Week 5 ............................................................................................... 175 Week 6 ............................................................................................... 176 Week 7 ............................................................................................... 176

Acronyms and Abbreviations ................................................................. 178 Coach Divine's Reading List .................................................................. 180 SEALFIT: 3 Tips to Build Mental Toughness........................................ 183

Mental Toughness............................................................................... 184 Self-Awareness ................................................................................... 185 Full Spectrum Functional Fitness ....................................................... 186 SEAL FIT Founder & Head Coach ........................................................ 188 The Programmer ..................................................................................... 189 Dan Cerrillo ............................................................................................ 190 Director of Training, SEALFIT .............................................................. 190 Physical Training "PT" ........................................................................... 192 Coach Certification ................................................................................. 192 Certification Pre-requisites: ................................................................ 192 Certification process: .......................................................................... 192 Camps & Seminars ................................................................................. 193 Online Training....................................................................................... 194 Online PERSONAL COACHING:......................................................... 195

Thanks to Coach Cerrillo, Director of Training, for his terrific programming and coaching.

Copyright 2011

SEAL FIT

OUT of the night that covers me, Black as the Pit from pole to pole,

I thank whatever gods may be For my unconquerable soul.

In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeoning of chance My head is bloody, but unbowed.

Beyond this place of wrath and tears Looms but the Horror of the shade,

And yet the menace of the years Finds, and shall find, me unafraid.

It matters not how strait the gate, How charged with punishments the scroll,

I am the master of my fate: I am the captain of my soul.

--William Henley - Invictus

"By three methods we may learn wisdom: First, by reflection, which is noblest; second, by imitation, which is easiest; and third by experience, which is the bitterest." - - Confucius

Copyright 2011

SEAL FIT

Welcome to SEAL FIT

Being SEAL FIT is more than just a sculpted physique; it is a way of life, state of mind and a way of orienting oneself in the world. To be SEAL FIT is to embody character traits like honor, courage, discipline, integrity, responsibility and leadership. Our mission at SEAL FIT is to provide you with some extremely effective training and coaching, giving you the tools to succeed and excel as warrior athletes.

SEAL FIT was developed for the unique and specialized needs of the industrial athlete. These athletes rely on their bodies to work at near peak, and their minds to be mentally tough, for their daily jobs. They include military operators, first responders, intelligence professionals, adventure athletes and the like. We want everyone to share in this knowledge, which is why we have opened the program up to all who seek to take their bodies and minds to new levels.

The industrial athlete shares these traits, which are distinct from the sport athlete:

1. Must work at near peak output for very long periods of time, with unknown periods of rest.

2. Must be prepared for the known AND equally prepared for the unknown.

3. Does not always have access to a gym and the "proper" training tools

4. Is not competing to win, but to survive and accomplish a mission that can have life, death or strategic consequences well beyond their own pay-grade.

5. Must be strong, but not so concerned with maximal strength like a power-lifter or CrossFitter. Needs Strength Stamina to move heavy stuff far and long, most likely he does not care about his or her 1RM

6. Must have exceptional endurance and be able to go long, under load

Copyright 2011

SEAL FIT

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