Well I’ve been training like a navy seal for about 2 months now and it is working great! This is one of the simplest regiments I’ve ever done and hands down THE MOST EFFECTIVE. I am getting in the best shape of my life and have dropped another pant size from where I got training for my sprint triathlon.

I can’t wait to see how far this simple program will take me. I am currently on week 9 of the 16 week course, which means I’m doing:

• Pushups 30 x 5
• Crunches 100 x 4 (beyond week 9)
• Pullups/Chinups 10 x 3

My only significant adaptation from the Navy training is that I’ve added a rowing component on my bowflex as the pushups were making my chest stronger than my back. I row in two arm positions: one to increase shoulder strength and one to build bicepts. I will continue this adaption in lue of the dips being added to the standard training. My next goal is to hit the following numbers of week 13 by the end of the year:

• Pushups 40 x 5
• Crunches 100 x 4 (beyond week 13)
• Pullups/Chinups 12 x 4

My running is currently lagging significantly behind my other training, but I plan on investing in a treadmill over the next few weeks to help me catch up. Treadmills sure have improved since I owned my last one 10 years ago. Most notably is the addition of shock systems. The shocks reduce the impact on your knees and – more importantly – reduce the noise of your feet slamming down on the treadmill. No longer do you need the TV blaring while your run. Nice.