New

BEST OF Gym Jones Tactical: Train Like a SEAL

Gym Jones

Coach
Kenny Bigbee Jr

This is our most successful phase from our Gym Jones Train Like a SEAL online team. More personal bests and milestones were achieved during this phase than any other we've run on this team, so we've decided to offer it as a standalone program for anyone who is looking to follow along at their own pace.

This is a 10 week cycle that will include a pre-test week, 8 weeks of structured strength and conditioning work, and a final test week. You can expect 3 strength days and 2 conditioning days, with room in the program to train your extracurriculars and job-specific training if necessary! Coach Bigbee is a former Navy SEAL and knows what it takes to be a successful tactical athlete, and this program is desiged to get you there.

Start the program whenever you'd like to, follow along at your own pace, and chase goals on your terms!

benefit-image-0
Train Like a SEAL
You don't have to be a SEAL to train like one. Follow Kenny's programming to experience the mental and physical challenges of training like a SEAL and build the mindset required for whatever challenges your life brings you.
benefit-image-1
Strength and purposeful conditioning
This program strategically separates strength and dynamic, purposeful conditioning work to optimize performance in both areas. You'll also have a chance to get in the water if you *really* want to train like a SEAL (running subs are provided)
benefit-image-2
Proven programming
This cycle has been tested by our Gym Jones Train like a SEAL team and produced more PR's than any other cycle we've run on the team to date. Commit to a program knowing that it's been tried and tested, modified and perfected to lead you to success.
Features
feature-icon
Programming 5 days per week
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Rower // Dumbbells // Kettlebells
Recommended
Pool
sample week banner image
phoneMockup
Sample Week
Week 1 of 10-week program
Sunday
GJTAC TRAIN LIKE A SEAL | WEEK 1 DAY 1 | PUSH

Warmup

A

10x band pull aparts 15x banded bicep curls 20x banded face pulls 25x banded tricep press 60 second FLR plank

B

Bench Press

4, 4, 3, 2, 1, 1, 1, MAX

C

Standing Arnold Press

3 x 10

D1

DB Bicep Curls

3 x 10

D2

DB Tricep Extension

3 x 10

Push Up/Pull Up Reverse Pyramid

E

1-10 Push Up Ladder 10-1 Pull Up Ladder*** FOR TIME Looks like: 1 push up, 10 pull ups, 2 push ups, 9 pull ups. 3 push ups. 8 pull ups, ETC ** If you can do more than 15 unbroken pull ups and more than 30 unbroken push ups, scale this to 2-20/20-2 (evens only)

Monday
GJTAC TRAIN LIKE A SEAL | WEEK 1 DAY 2.2 | SPORT SPECIFIC 

OPTIONAL SESSION 2

A

Martial arts or sport/job specific technique work

Monday
GJTAC TRAIN LIKE A SEAL | WEEK 1 DAY 2.1 | OPTION 1: SWIM

SWIM WARM UP

A

50m pull (with buoy between legs or ankles) 50m kick 50m swim x5 rounds

SWIM WORKOUT

B

50m sprints with buoy 1:1 work:rest 5 rounds 50m sprints 1:1 work:rest 10 rounds

Monday
GJTAC TRAIN LIKE A SEAL | WEEK 1 DAY 2.1 | OPTION 2: RUN

A

Run

1 x 800

B1

Accelerating High Knees

2 x 20

B2

A-Skip

2 x 20

B3

B-Skip

2 x 20

B4

Backward Run

2 x 20

C

Speed Ladder

1 x 5:00

RUNNING WORKOUT

D

300m jog straight into 100m SPRINT x8 rounds Focus on explosiveness into the sprint!

Tuesday
GJTAC TRAIN LIKE A SEAL | WEEK 1 DAY 3 | PULL

5 minute AMRAP

A

For 5 minutes, cycle through 10 good morning with empty bar 10/10 staggered stance DB deadlift 100m row (speed up throughout AMRAP) moderate pace, light weight for all of this. No need to rush, we're just warming up

B

Deadlift

6, 5, 4, 2, 1, 1, 1, 10

C

Romanian Deadlift

3 x 10

D

Bent Over Row

3 x 1

E

Lat Pulldown

3 x 10

F

Glute-Ham Raise

3 x 10

Wednesday
GJTAC TRAIN LIKE A SEAL | WEEK 1 DAY 4.2 | SPORT SPECIFIC 

OPTIONAL SESSION 2

A

Martial arts or sport/job specific technique work

Wednesday
GJTAC TRAIN LIKE A SEAL | WEEK 1 DAY 4.1 | DYNAMIC

10 minute EMOM

A

ODD: Knee jump to tuck jump to 50m sprint EVEN: 10x goblet squat (HEAVY), drop weight straight into 5x jump squat

B

Box Jump

3 x 1

20 mins max meters sled push

C

20 minute AMRAP Sled push for max meters Start with empty sled, add weight every 100m EMOM stop for 3x burpees

Finisher: Battle Ropes

D

5 min tabata with battle ropes: 20 second work / 10 second rest Switch between alt arms/double arm each minute (2 rounds)

Thursday
GJTAC TRAIN LIKE A SEAL | WEEK 1 DAY 5 | SQUAT

Warmup

A

5 Rounds: 10x Kang Squats empty bar 100m row (faster each round)

B

Back Squat

5, 4, 3, 2, 1, 1, 1, 1, 1, 10

C

Bulgarian Split Squat

3 x 10

D

Heels elevated goblet squat

3 x 10

E

Walking Lunges

1 x 5:00

closer-image-1
closer-image-2
The Mind is Primary

Start BEST OF Gym Jones Train Like a SEAL Today!

Get BEST OF Gym Jones Tactical: Train Like a SEAL
closer-image-3
BEST OF Gym Jones Tactical: Train Like a SEAL