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  Training to become a Navy SEAL is considered by many to be the most demanding military training in the world. The dropout rate due to physical and mental exhaustion is typically around 75 percent of participants. If you want to become a Navy SEAL, or just work out like one, there are several training tips to consider.
  
  

Weights/strength

• Weights have little to no place in a Navy SEAL's training. Weight training is believed to build a beautiful body but the SEALs do not feel it has any practical use. Instead body-weight exercises that train the entire body such as push-ups, sit-ups, rope climbing, and pull-ups are recommended. A SEAL must complete 42 push-ups in two minutes. For training, try to complete as many push-ups as you can over 30 seconds. Complete five sets of these with one minute of rest after each set. Work your way up to one-minute sets.
  
  A SEAL must complete 52 sit-ups over two minutes. Follow a routine similar to push-ups by trying to do as many as possible over 30 seconds, completing five sets with a minute of rest. Work your way up to one-minute sets.
  
  A SEAL must complete eight consecutive pull-ups. To train, try a pyramid style where you do one pull-up and then rest for thirty seconds. Do two and rest, continue up to five and then work your way back down to one.
  
  

Cardiovascular

• Cardiovascular training is probably the key training for a Navy SEAL. Running and swimming are stressed during training. To become a SEAL, a candidate must swim 500 yards in under twelve minutes. To train for this, complete ten sets of one-hundred meter sprints, resting thirty seconds after each. Do this twice per week. Next complete longer swims at a slower pace, such as 250 meter sets, six sets with one minute of rest between sets.
  
  The requirement for running is to complete one-and-a-half miles in under 11 minutes and 30 seconds in full boots and pants. Twice per week work on speed by running 400-meter sprints at about 75 percent of full speed. Repeat for six to ten sets. Rest one minute between sets. Next complete longer distances at about 50 percent of full speed. It is a good idea to be able to complete more than is required, so shoot for two miles.
  
  

Combination

• During boot camp a Navy SEAL candidate will participate in several different, grueling exercises during the same day. A SEAL candidate may run five miles or more in the morning and then have a long swim later in the day. Because of this it is important to condition your body to be used to participating in multiple activities in a day.
  
  

Rest

• Rest is almost as important as the training. You should plan on resting at least once, and possibly twice, during a week. If you are constantly training then you do not give your body a chance to recover and build muscle. It is important to give yourself a day off to eat properly and rest. A light stretching regimen is also recommended on these days.