Deload Week Plan for Navy SEAL Prep
20.10.24 - 27.10.24
Key points:
1. Listen to your body
2. Good nutrition
3. 7-8 hours of sleep
Date Day Workout Type Notes
20.10 Sunday Light workout (70% intensity) Don't overdo it
21.10 Monday Light aerobic: Running/cycling 30-40 minutes 120-140 BPM, low-moderate pace
22.10 Tuesday Light gym: Focus on posture and stretches Avoid heavy lifts, focus on mobility
23.10 Wednesday Swimming + Aerobic: 30-40 mins 120-135 BPM, focus on recovery
24.10 Thursday Light aerobic: Running/cycling 30-40 mins 120-140 BPM, low-moderate pace
25.10 Friday Recovery run: 20-30 mins 110-125 BPM, dynamic stretches
26.10 Saturday Rest + Light stretches Optional walk, easy stretches
27.10 Sunday Complete rest + Stretches Mental and physical relaxation
Gym Workout
Exercise Sets Reps Suggested Weight Notes
Squat 3 12-15 60 kg Controlled, full range of motion
Bench Press (dumbbells) 3 12-15 40 kg Focus on form and control
T-Bar Row 3 12-15 20 kg Keep back straight, controlled breathing
Lunges (dumbbells) 3 12-15 per leg 15 kg each hand Controlled movement, steady pace
Pull-ups (assisted if needed) 3 8-12 Bodyweight or assisted Use a band for assistance if required
Side Plank 3 2 minutes per side Bodyweight Maintain strong posture
Bicep curls (dumbbells) 3 12-15 30 kg Focus on strength and endurance
Dynamic stretches + Static stretches 1 5-10 minutes No weight Stretch the worked muscles
Nutrition and Stretching Tips
1. Maintain a balanced diet with complex carbs, proteins, and healthy fats.
2. Drink plenty of water: Aim for 2-3 liters per day.
3. Supplements: Ensure they align with your goals.
Recommended stretches:
1. Leg stretches: Stand on one leg, stretch the other behind.
2. Chest and back stretches: Stretch arms behind and pull gently.
3. Shoulder stretches: Stretch arms overhead, pull one elbow back gently.
