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Freak Frogman Handbook

The Freak Frogman Handbook By Former Navy SEAL Brad McLeod and SGPT Online

The ultimate DIY tool to conquering any challenge and being an asset to your team!

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Freak Frogman Handbook SGPT 2018

Dear reader. Thank you for purchasing the Freak Frogman Handbook. The purpose of this book is to help readers improve 1% each day. Set up realistic goals that lead to success and become an asset to any team with a proper mindset.

To do this we focus on 2 main areas: The Body First and followed by the Mind.

The Introduction:

This is the handbook I wish I would have had when I was 19 and starting my journey to become a Navy SEAL. This book would have been worth hundreds of dollars to me and I would have printed it out, took notes, and logged each workout. You should do the same. This handbook is meant to be interactive. You can put this on your phone, laptop, or tablet and take it with you to the gym. These practices can be applied to all areas of your life. They are simple, effective and powerful. 1% Better Every Day!

“Courage is being scared to death... and saddling up anyway.” John Wayne

I am not an expert. I do not pretend to be. I am just a normal guy who grew up with asthma and had no athletic background in high school. I took a risk at age 19 and joined the Navy.

Why should you trust me? I have the dubious distinction of having gone what is known as “Hell Week” twice. The first time through I was in class 125 and failed a math test during Dive Phase, after Hell Week. I came back a year later and graduated from Class 132, and went on to serve with SEAL Team Four.

So, imagine a person who has gone through the most physically and mentally challenging training in the world... and complete it 2 times.

This book is completely different than anything you have
seen before. Other Special Forces books tell the physical side of preparing for BUD/S (Basic Underwater Demolition/SEAL) training, and how to get ready with calisthenics, running and swimming. That is great. But here is the major disconnect: BUD/S is 80% mental and 20% physical. Other books talk about push- ups and pull-ups. This book will blend the mental with the physical and give you the real edge you need.

Why write this book? Not everyone is going to BUD/S. I understand that. For the few that do this, book will help. But this book is written for the EveryDay Warrior and every sentence in this book can apply to your daily life and help you improve; the physical and the mental.

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The reason I am writing this is so you do not have to make the same mistakes that I made. I went to BUD/S training old-school style in a bodybuilding gym - doing preacher curls and pec deck machine workouts. Serious.

So let's get a few things straight from the start. What is a warrior? If you look up the definition of a warrior it more or less says: One who is actively and energetically engaged in an activity, cause or conflict.

That describes our group - the EveryDay Warrior - to a “T”. We are actively engaged and fighting the day- to-day battle to improve our minds and bodies. I am not an academic professor. I don’t pretend to be. I am just writing out my notes on what worked - and what did not. You can take it from there.

When I went through BUD/S the first time, I got rolled back for failing a math test in Dive Phase. Before i could class up again the Navy shipped out to the USS Cleveland (LPD-7) where I had no access to a workout facility other than a small room with no windows and rusty dumbbells...

I trained for 1 whole year on that ship. In a dark room, no windows, some rusty dumbbells and the constant smell of pain and diesel fumes. Having been through 1st Phase and Hell Week already, I knew what functional movements where needed. I was able to replicate those movements in this dark windowless room...

I had nothing but time to kill, here i completed what i now know was mindset training and goal setting. I knew I was going to return to BUD/s I knew what my goal was and I was going to get it! I not only graduated BUD/S my second time through but all of my times in running, swimming and obstacle course were better. About 25% better. Best of all - I had developed a winning mindset - which is what I needed to finish my goal.

HOOYAH!

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2 Phases of Training: Body and Mind. How to use this Handbook.

The first portion is a physical training section. 30 Days, minimal equipment. GET TO WORK! This is just a collection of some of our favorite workouts. Some original some open source and some from our friends. Get a journal and record your thoughts and results. Most of all enjoy!

The 2nd portion is our mental training. This will require you to open your mind and accept the new ideas. We cover 10 Tips to Increase Mental Toughness and a bonus 10 Step Goal Setting Process.

What is your reason... your “Why”

1. Having a “why”. If you have a why you will not fail.
2. Endurance. BUD/S is not a sprint. It is a 6 month grind. Be prepared for the long haul.
3. Teamwork. It is all about the Team and helping out your body. Do this in real life and you will excel.

Just take a moment or a day and reflect on WHY you are reading this book. Write this down. Doesn’t matter what is is. Write it in the space below. Just 1 sentence. KIS (Keep It Simple)

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SGPT Gear List:

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Build your kit!

Part of training is having the proper gear. Injuries are no fun and if they can be avoided by things like proper footwear, training equipment and accessories, it’s worth the small investment. All this gear is tried and tested in the SEAL Teams. Function Over Fashion... Well maybe a little bit of fashion too.

Boots 8” Runningor 6” Tactical Shoes
Post Workout
Socks

PT Gear
Headware
Sunglasses
Hydration
Pull Up Bar
Rucksack
Sand Bag
Watches GPS and Timers
Or Luminox Navy SEAL Dive Watch Swimming: Fins, Goggles, Shortsand More

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Phase 1: Physical

The Method

These workouts are a combination of the training I did on that ship, the training I learned going through BUD/s, and Training I did during my years as a Navy SEAL. I’ve also taken my years of coaching knowledge and improved on them with mobility, nutrition and recovery.

Note that these workouts are designed to be Simple, Effective and Completed Anywhere. If you are looking for a more complex training system check out SGPT 365 our total training package.

This includes Strength, Power, Endurance and Mental Toughness Training. We also include our best selling nutrition plan. This is a 199.00 program, with this link you can get 365 Days of preprogrammed workouts with our 90 Day Nutrition Plan for $99.99.

SGPT 365 is broken down into 8 Phases of training over 12 months. We provide you with a complete 30 day meal guide and a 90 day meal plan. Beginner athletes and those looking to get back on the horse. This training starts out with a 6 week strength cycle onramp that targets your core first! We build your foundation and set you up for success. Advanced athletes, this plan will allow you to test and verify your results in 6 weeks. You will improve strength on this program.

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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 times 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 ft long space half the size of a prison cell?

An overlooked area that is often 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 routine 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 evolutions.

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 foundation 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 alternating with more stretching 5 sets of ab and core exercises 5 sets of cool down stretches

As the weeks progress, the athlete is required to add repetitions in the same way you could add reps or add a weight vest.

DEFINITELY don’t underestimate the power of doing PT to shape and build you mentally. This style of training is replicated all across the world daily. It’s not sexy, it’s not glamorous, it’s just effective.

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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 distractions. The point is that part of mental toughness is being “comfortable” in an uncomfortable spot.

You have to find your PT area whether it is a local playground basketball court, your garage, a prison cell or your driveway and being to hone your body and mind.

So get out there and find your PT Area and improve your body and mind with Grinder PT.

SGPT’s 6 Month Training Program

Strength, Power, Endurance and Mental Toughness. Be an Asset to Your TEAM!

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SGPT 30 Day Grinder PT Training Plan

If you are a beginner and just starting 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

If you don't have access to somewhere to swim, replace those workouts with a ruck workout. Try this:

Load a pack with 20 lbs of weight and hike for 1 hour or more. Try to find hills to hike up and down.

If you need to carry less – then do so. If you want to carry more that is fine as long as you have legs that are well conditioned.

Be sure to wear comfortable shoes and socks, use Bodyglide Anti-Chafe Balm On your feet. and stay well hydrated

Also, the biggest challenge for most athletes is increasing their pullups. If you’re struggling to increase your pullups, check out the Grinder Strength Pullups program.

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BUD/S Prep Baseline workout

Swim 500 Yards

A competitive time is 8 to 9 minutes. Use only the Combat Swimmer Stroke, sidestroke, or breaststroke - no freestyle stroke. Cut off time 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 motion for 100 reps for time. Rest two minutes then start next exercise.

Push-ups

50 is minimum cut off number. Shoot for 80 to 90 to 100 reps to be competitive. Do as many push ups as you can right out of the gate but try not to “redline” or max out. Go to about 90% max then rest - then go again. Use proper form and do not sag your butt 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 50 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 10 pull-ups with no time limit. You cannot kip (move your hips) or leave the ground or touch your feet on the ground. A competitive score is 15 to 20 reps.

1.5-mile run

Wearing boots and pants. Cut off time is 11 minutes, 30 seconds. A competitive score is 9 to 10 minutes.

Submit times and reps in your training log. Training log tips here:
Read daily for 5 minutes minimum. Check out a book from the SGPT recommended

reading list here: http://sealgrinderpt.com/books

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Day 2 - Week 1

Swim, row or run workout:

Swim 1500 meters or substitute with Row 5000 meters or Run 3 miles for swim – warm up with 200m freestyle
10 poolside dips
500 m combat swimmer stroke (for time)

15 poolside dips
500 m freestyle (for time)

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: http://sealgrinderpt.com/navy-seal-workout/strong-core-strong-body.html

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 tips 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

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Cow face stretch – 5 each arm
Wrist stretch – 10 each way
Wrist rotations – 10 each way
Arm circles 10 each way
Figure eight arm rotations – 10 each way Standing windmills – 20

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 bottom) – 10 Swimmer's chest stretch – 10
Sitting IT Band stretch – 10 each leg
Sitting 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 meditation
Row 5000 meters at a casual pace – record time.

Daily reading - 5 minutes minimum
Day 4 TIp:
http://sealgrinderpt.com/navy-seal-workout/10-tips-to-breaking-through-plateus.html

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Day 5 - Week 1

Running Angie workout

100 pullups
run 1 mile
100 pushups
run 1 mile
100 sit ups
run 1 mile
100 air squats
run 1 mile
post time to comments

Daily reading - 5 minutes minimum

Day 6 - Week 1

Swim sprint and push up workout:

Five rounds for time of: Swim 50 meters 25 Push-ups
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Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 6 Tip: Strong Core - Strong Body

Day 7 - Week 1

3 mile burpee workout:

Run 3 miles total for time
at start do 5 burpees
at every 1/4 mile do 5 burpees

60 total burpees
post time in comments

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Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 7 Tip: How to Increase Grip Strength

Day 8 - Week 2

Rest day mobility workout:

http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-9-7-11.html

Daily reading: 5 minutes minimum from SGPT recommended book list here: Day 8 reading motivational tip:

http://sealgrinderpt.com/navy-seal-workout/where-is-your-rage.html

Day 9 - Week 2

Stews Burly Workout
10 rounds for time 800 meter run Max pull ups

Max push ups
Post time and reps to comments

Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 9 tip: The Value of Anything is how much it Hurts

Day 10 - Week 2

Run-Swim-Run workout

Run – Swim – Run workout
Run 1 mile, Swim 0.5 mile, Run 2 miles
if no pool, then row. If no rower then do.. 25 sand bag presses with 40 lb bag 25 sumo deadlift with bag
25 overhead squat with bag
25 kettlebell swings with bag
25 pushups on bag
25 burpees without bag

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Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 10 tip:

http://sealgrinderpt.com/navy-seal-workout/take-the-risk.html

Day 11 - Week 2

Running JT workout: Running JT
21-15-9 reps of: Handstand push-ups Ring dips

Push-ups
Run 1 mile after every completion of round (3 miles total)

Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 11 tip: Kokoro Tips

Day 12 - Week 2

Rest day mobility workout:
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 rotations – 10 each way
Arm circles 10 each way

Figure eight arm rotations – 10 each way Standing windmills – 20
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
SGPT hip mobility drills – 5 each leg
standing windmills arm alternate over head – 10 Standing lunge – 10 each leg

air squats (hang out in the bottom) – 10 swimmer's chest stretch – 10 Sitting IT Band stretch – 10 each leg Sitting calf stretch – 10

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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 meditation

Walk for 15 minutes and reflect on your day and visualize where you are heading on your journey.

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 12 Tip:
http://sealgrinderpt.com/navy-seal-workout/5-tips-for-navyseal-training.html

Day 13 - Week 2

SGPT Filthy Fifty workout:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (use sandbag if needed) Walking Lunge, 50 steps 50 Knees to elbows
50 Push press, 45 pounds (use sandbag if needed)
50 Back extensions
50 Wall ball shots, 20 pound ball (use sand ball if needed) 50 Burpees
50 Double unders

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 13 tip:
http://sealgrinderpt.com/navy-seal-workout/training-log-improvement-tips.html

Day 14 - Week 2

Swim sprint and air squat:

5 rounds for time
Swim 50 meters (side stroke) 50 Air squats

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Post time to comments.

Daily reading - 5 minutes minimum from SGPT recommended book list here:

Day 14 tip:

http://sealgrinderpt.com/navy-seal-workout/mental-conditioning-inside-a-tough-workout.html

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Day 15 - Week 3

Tadpole Run workout Run 400 meter
30 walking lunge
Run 400 m

40 box jumps (24 inch) Run 400 m
50 air squats
Run 400 m

30 walking lunge, 30 box jump, 50 air squats

Run 3 miles
post time to comments

Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 15 tip: Knocking down Walls http://sealgrinderpt.com/navy-seal-workout/knocking-walls.html

Day 16 - Week 3

SGPT mobility workout

http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-8-12.html

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Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 16 tip:
http://sealgrinderpt.com/navy-seal-workout/10-tips-for-BUD/S-navy-seal-training.html

Day 17 - Week 3

Murph workout:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
wear 20 lb vest if can

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 17 tip:
http://sealgrinderpt.com/crossfittraining/pose-running-tips-for-crossfit-athletes.html

Day 18 - Week 3

Special Forces swim workout #1:

Run to pool.
Swim 1000 meters sidestroke for beginners. 1500 intermediate swimmer. 2000 meters for advanced swimmer.
Run back to barracks
See link for additional swim confidence drills

Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 18 tip: Special Forces swim workout tips

Day 19 - Week 3

GI Jane and Run workout:
100 burpee pullups on bar 6 inches minimum above tips of fingers then... Run 3 miles for time

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Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 19 tip: Pavels pull-ups http://sealgrinderpt.com/navy-seal-workout/pavels-grease-the-groove-gtg.html

Day 20 - Week 3

ACTIVE RECOVERY (ROW)+ STRETCH 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 rotations – 10 each way Arm circles 10 each way

Figure eight arm rotations – 10 each way Standing windmills – 20 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 bottom) – 10 swimmer's chest stretch – 10 Sitting IT Band stretch – 10 each leg Sitting 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 meditation
Row 5000 meters at a casual pace – record time.

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 20 tip:
http://sealgrinderpt.com/navy-seal-workout/imagine-your-best-life.html

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Day 21 - Week 3

Speed day sprint workout:

14 rounds each for time of: 60 meter Sprint Rest 60 seconds

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 21 tips: 5k Running Tips
http://sealgrinderpt.com/crossfit-2/5k-running-tips.html

Day 22 - Week 4

STRETCH + RECOVERY WORKOUT 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 rotations – 10 each way
Arm circles 10 each way
Figure eight arm rotations – 10 each way Standing windmills – 20

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
SGPT hip mobility drills – 5 each leg
standing windmills arm alternate over head – 10 Standing lunge – 10 each leg

air squats (hang out in the bottom) – 10 swimmer's chest stretch – 10 Sitting IT Band stretch – 10 each leg Sitting 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

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Yoga Frog stretch – 10 minutes
10 minutes deep breathing and meditation

Walk for 15 minutes and reflect on your day and visualize where you are heading on your journey.

Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 22 tips: CrossFit Garage gym equipment tips http://sealgrinderpt.com/crossfit-2/diy-crossfit- equipment-tips.html/

Day 23 - Week 4

4 rounds BW workout:

4 rounds for time 400 meter run 25 pullups 25 pushups

25 sit ups
25 air squats

If you’ve got a twenty pound vest or body armor, wear it.

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 23 tip: Keep it simple http://sealgrinderpt.com/navy-seal-workout/simple.html/

Day 24 - Week 4

ACTIVE RECOVERY (ROW)+ STRETCH arm in front of chest – 5 each arm cow face stretch – 5 each arm
wrist stretch – 10 each way

wrist rotations – 10 each way
Arm circles 10 each way
Figure eight arm rotations – 10 each way

Standing windmills – 20 Bent windmills - 20

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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 bottom) – 10 swimmer's chest stretch – 10 Sitting IT Band stretch – 10 each leg Sitting 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 meditation

Row 5000 meters at a casual pace – record time.

Concept 2 Rowing Tips

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 24 tip: David Goggins talks about Mental Toughness
http://sealgrinderpt.com/navy-seal-workout/david-goggins-talks-about-mental-toughness.html

Day 25 - Week 4

SEALFIT workout:
Run 1 mile 75 Pullups 100 Pushups 125 Sit Ups 150 Squats Run 1 mile

Daily reading - 5 minutes minimum from SGPT recommended book list here:

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Day 25 tip: 10 Tips to breaking through Mental Barriers

http://sealgrinderpt.com/navy-seal-workout/tips-to-breaking-through-mental-barriers.html

Day 26 - Week 4

Special Forces swim workout #2:

Swim 1000 meters sidestroke with fins for beginners. 1500 meters with fins intermediate swimmer.
2000 meters with fins for advanced swimmer.
Run back to barracks

See link for additional swim confidence drills
Daily reading - 5 minutes minimum from SGPT recommended book list here:

Day 26 tip: Navy SEAL Master Chief Tharpe talks about Mental Toughness

http://sealgrinderpt.com/navy-seal-workout/navy-seal-mental-toughness.html

Day 27 - Week 4

Special Forces bodyweight workout:

100 pullups
Between sets while working on your 100 run 200 meters every time you come off the bar. Run fast – don't lollygag. It is in your interest to stay on the bar longer so that you run less. 200 pushups
run 200 meters between sets of pushups.
300 situps
run 200 meters between sets of sit ups
If you are taking a BUD/S PST in the near future – Do 400 meter runs between sets.

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 27 tip: The value of anything is how much it hurts
http://sealgrinderpt.com/navy-seal-workout/the-value-of-anything-is-how-much-it-hurts.html

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Day 28- Week 4

Full rest day - light stretch if needed.

Daily reading - 5 minutes minimum from SGPT recommended book list here:
Day 28 tip: The #1 Reason athletes fail at BUD/S and Life:
http://sealgrinderpt.com/navy-seal- workout/number-1-reason-athletes-fail-at-BUD/S-and-life.html/

Day 29 - Week 5

BUD/S Prep Baseline workout

Swim 500 Yards

A competitive time is 8 to 9 minutes. Use only the Combat Swimmer Stroke, sidestroke, or breaststroke - no freestyle stroke. Cut off time 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 motion for 100 reps for time. 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 competitive. Do as many push ups as you can right out of the gate but try not to “redline” or max out. Go to about 90% max then rest - then go again. Use proper form and do not sag your butt 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 time limit. You cannot kip (move your hips) or leave the ground or touch your feet on the ground. A competitive score is 15 to 20 reps.

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1.5-mile run

Wearing boots and pants. Cut off time is 11 minutes, 30 seconds. A competitive score is 9 to 10 minutes.

Submit times and reps in your training log. Training log tips here: Pick a book from the SGPT recommended reading list here:

http:sealgrinderpt.com/books read daily for 5 minutes minimum

Day 30 - Week 5

Re-Test Running Cindy workout:

Running with Cindy (5 pullups, 10 pushups, 15 air squats) 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
post time to comments

Daily reading - 5 minutes minimum from SGPT recommended book list here: Day 30 tip: When they laugh at your dream: http://sealgrinderpt.com/navy-seal-workout/laugh-dream.html

Congratulations - you have finished 30 days of the program and should definitely see improvement. Email your results to brad@sealgrinderpt.com and let's celebrate!

Use Code: HOOYAH and save on all SGPT Training at SGPTOnline.com
365 Day, 180 Day, 90 Day, Nutrition, BUD/s Prep, RASP Prep, Combat Conditioning and MORE!

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Phase 2: Increase Mental Toughness

No book about Navy SEAL workouts would be complete without discussing 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 definition of mental toughness is not agreed on by all, but it does have many common elements. Specifically, it means to be more consistent and better 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 athletic gifts. 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 tips to condition your mental muscle and improve your game like a champion.

#1 Action 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, texting, traffic, earthquakes, terrorist attacks, 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 putt or next free throw or next hand off with the football).

#2 Action 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 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.

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#3 Action Step To Being Mentally Tougher

Enjoy the Battle. Currently I compete in the Masters division of CrossFit competitions. 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 better athlete and warrior. So I go to battle on Saturdays. It is hard to keep your chin up in such awful conditions of heat and hardship while dragging tires 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 battle as much as the finish. Telling yourself that you love the battle is a start. Over time as you grow accustomed to this thinking you can embrace it in a more holistic manner. Start out by telling yourself you are enjoying this tough competition and force yourself to smile inwardly. You can feel the paradigm shift right in that moment. It works.

#4 Action 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 putts for hours and hits thousands of golf balls. Herschel Walker does a thousand push-ups every morning. They all have a ritual that is conditioning them to be tougher than the average athlete. Yes, there is athleticism involved in shooting a thousand free throws, but Michael’s mind has made him perform this task daily to condition himself for future success.

#5 Action Step To Being Mentally Tougher

Stay Positive. It is easy to become negative when a tough situation arises. If left to our own devices our brains will seek the easy way out, and sometimes that means flight – instead of fight. A warrior who has command of their mind will take control of the situation. Mentally practicing the ability to drive out the negative and reinforce with the positive is an acquired skill. You can work on it every day with tough physical workouts or being exposed to arduous conditions (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 negative thoughts you have in the day. On the next day begin to get rid of those negative thoughts and one by one replace them with positive ones. This is a great start to a new mindset.

#6 Action Step To Being Mentally Tougher

Visualize your Future Self. That's 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.

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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 positively-charged emotion that your mind will connect with.

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.

Mental visualization is key. Before the Championship game, athletes like Michael Jordan rehearse the winning shot, playing it over and over in their minds as they practice and shoot baskets. Michael Jordan pictures himself cutting down the basket from the winning game. Tiger Woods sees himself putting 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?

#7 Action 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 afternoon or do you head out to the local bar for Miller Time with Joe and the boys? To get better, 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 conditioning rise after the first day. Metal sharpens metal. So get tough by getting next to those athletes who are at the next level.

#8 Action Step To Being Mentally Tougher

Repeating Affirmations. Mental affirmations are a great method. Repeating 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 negative thoughts to enter your mind while you are chanting “I am a winner,” or, “I’m an overcomer”. Come up with a few affirmations. 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 negative thoughts in the far back of your mind.

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#9 Action Step To Being Mentally Tougher

Reading Good Books. You can create discipline by reading every night. Reading a good book is a form of 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 Action Step To Being Mentally Tougher

Calm Yourself. Have you noticed that the top champions are calm during the toughest of situations? They have learned to calm themselves through conditioning, to be ready for the unexpected. Yoga and meditation 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 activity into your weekly routine (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 situation turns south.

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  • ●  Improve Short and Long Term Memory

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Bonus Chapter:
Goal Writing Lessons

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 time than others.

We overhear them at the gym all the time. Lose 5 lbs. Compete in your first 5k run. Get your first double under - or...string together 10 double unders. Achieve a 400 lb deadlift.

Goal Writing 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.

Goal Writing Lesson #2.

Believe that you Can Accomplish the Goal.

If you feel resistance to it, or there's a voice in your head saying you can't, continue to remind yourself that the voice is an old belief and that you will overcome. If you still feel resistance (or fear), spend some time 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 negative and positive results.

Goal Writing Lesson #3. Write down your goal.

If you hit an obstacle along the way, even several, it doesn't mean "no" or you "can't". It could just mean adjustments in the methods being used/how you're trying to create them. Maybe some other things need to be in place/created first. Obstacles are just life's way of helping you refine your tactics and mission statements to yourself.

Take them as ways to grow and learn about the creativity and skills you already have in you but just haven't discovered yet. It's the same thing with mistakes. Mistakes are not failures, and even failure isn't

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failure -- unless you believe it is, and is a reason to stop trying for your goals. Mistakes and failures are, as Henry Ford said, "Failure is simply the opportunity to begin again, this time more intelligently.”

Goal Writing Lesson #4.

Check Your Goal Setting Milestones and Achievements Regularly

Take your 3x5 card out of your wallet and read them daily. Read them aloud for better effect. Visualize your dream coming true while you read them aloud for even better effect.

Goal Writing Lesson #5.

Take Massive Action Daily. Take notes on your daily progress.

Goal Writing Lesson #6.

Troubleshoot potential obstacles and get rid of them in advance.

If you hit an obstacle along the way, even several, it doesn't mean "no" or you "can't". It could just mean adjustments in the methods being used/how you're trying to create them. Maybe some other things need to be in place/created first. Obstacles are just life's way of helping you refine your tactics and mission statements to yourself.

Take them as ways to grow and learn about the creativity and skills you already have in you but just haven't discovered yet. It's the same thing with mistakes. Mistakes are not failures, and even failure isn't failure -- unless you believe it is, and is a reason to stop trying for your goals. Mistakes and failures are, as Henry Ford said, "Failure is simply the opportunity to begin again, this time more intelligently.”

Goal Writing Lesson #7.

Break your big goals down into smaller micro-goals. For example, doing one rep at a time versus looking at the whole workout in entirety.

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Goal Writing Lesson #8.

Share your goals with a person who will keep you accountable.

Make sure NOT to share with other negative nobodies who will bring you down and squash your dream. Only share with those that are a part of your team and will work to protect you and help you. If you don’t have someone like that then work hard to find someone. Somewhere there are others that are doing the same -- looking for another person to share their dream and to grow. Put out signals - like a radio frequency - and you will attract others of like kind.

Goal Writing Lesson #9.

Celebrate the mini-successes along the way.

Also celebrate your hard work each week with a treat -- even if you haven't reached a specific goal, because just marching towards them every day with action steps is something to celebrate.

(This was used years ago by Heather while losing 65 lbs, this was the best advice I ever came across, though it was about food and helping yourself not binge. She allowed herself something sweet once a week and when she started doing that she started losing weight even faster).

Goal Writing Lesson #10.

Once you have reached your goal. Stop, reflect, take notes on how you you can improve on your goal setting process. Stretch and reach for your next big goal.

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What Now?

Training never ends. After leaving the SEALs for almost 2 decades I still grind and train my mind every day.

Always push and never settle.

Train for a marathon. Sign up for an adventure run. Pay it forward and give a copy of this book to someone who needs it. If you need to refine your mental edge then re-read this book and feel free to email me at brad@sealgrinderpt.com for any help whatsoever.

Over the last couple of years I’ve created a couple of tools many athletes and servicemen use in order to refine that mental edge.

If you want to become mentally indestructible, physically unstoppable, and become an incredible service to the people around you, check out the SEALGrinderPT Members Only Area.

You will find a wealth of knowledge ranging from physical and mental toughness training, nutritional guidelines, interviews with other former Navy SEALs, Elite CrossFit Competitors, Elite Spartan Competitors, Military Veterans, Elite Weightlifters, Olympic Trial Athletes, Pro Climbers, Kokoro Graduates, and some of the world's Top Strength Coaches, and a ton of articles exclusive to you as a member. To make it even sweeter, you can try it out for just $1.

Check out more info about the members only area here

Always sharpen the blade. If you let it get dull then you won’t be effective when you need to be.

Mental Toughness is a very hard attribute to learn. Many believe that you either have it or you don’t. I know for a fact that anybody can become tougher through practice.

Like a muscle, one just has to train to become mentally unstoppable. The problem is that there is too much negativity in today's world.

Again, if you have any questions whatsoever about the training, mentally or physically, please contact me anytime at brad@sealgrinderpt.com.

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SGPT Online has a complete line of mental and physical training programs. Click below and get to WORK!

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