Gym Jones Tactical | Train Like a SEAL

Gym Jones

Tactical / Military, Strength & Conditioning
Coach
Kenny Bigbee Jr

**Gym Jones Tactical presents Train like a SEAL with coach Kenny Bigbee Jr! **

Kenny wants you to become the very best version of yourself by pushing through physical and mental challenges every day. This programming is based on our Gym Jones Tactical methodologies, influenced by the way Kenny trained as a Navy SEAL, and aligns with the way he trains himself today. He is ready to coach you through each and every workout and share what he learned as a SEAL and beyond. If you're inspired by Kenny's story, his mindset and his achievements, this team gives you the opportunity to dive headfirst into his training methods and experience for yourself what it's like to train like a SEAL!

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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.
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Strength and dynamic conditioning
This program strategically separates strength and dynamic conditioning work to optimize performance in both areas.
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Get out of the gym and into the pool
You wouldn't be training like a SEAL if you didn't spend some time in the water. Kenny prescribes at least one pool workout per week (with an optional running workout to substitute if you don't have access to a pool)!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
3 strength workouts, 2 dynamic conditioning workouts and 1 cross training day every week
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Equipment
Required
barbell // plates // dumbbells
Recommended
kettlebells // sled // rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
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 2.1 | 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!

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

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 4.1 | 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)

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

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

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Train Like a SEAL

Your best self is waiting, elite is within reach! Join Kenny and team Train Like a SEAL today.

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Gym Jones Tactical | Train Like a SEAL
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Gym Jones Tactical | Train Like a SEAL
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Gym Jones Tactical | Train Like a SEAL
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Gym Jones Tactical | Train Like a SEAL