ʻO ka hanaʻana o kaʻahu moana i ka hana koʻikoʻi he mea paʻakikī ia iʻole no nā mea a pau. E hahai i nā hana a loaʻa iāʻoe nā hualoaʻa wikiwiki. Ua hoʻohanaʻia kēia hana e nā Navy SEALs no ka hōʻoiaʻana o kā lākou mau hua'ōlelo hou e hele i kā lākou hopena hope loa.
Ma mua o ka hoʻomakaʻana i nā hana o ka SEALS, makemake pahaʻoe eʻike inā hiki iāʻoe ke hele i ka hōʻikeʻana i kaʻike kino a me ka hakakāʻana .
Laweʻia nā papahana hoʻolālāʻelua me ka māhele I (kahi hana mua no ka poʻe e heleʻole nei i kēia manawa) a me ka papa hana hoʻolālā II, i hanaʻia no nā mea e kū nei.
Kahi lawelawe no ka papahana I
ʻO ka pahuhopu o ka māhele Iʻo wau ia e hana i kahi 16 mau mile ma ka hebedoma holo . A laila, a laila, ināʻoe e hoʻomau i ka hoʻolālā II. ʻO wau he papa hana kūkuluʻeiwa no ka hana.
Hoʻomākaukau Hoʻolauna - Level I
WEEKES # 1, 2: 2 mau mile / lā, 8:30 hola, M / W / F (6 mau mile / wiki)
WEEK # 3:ʻAʻohe holo. ʻO ke kūlana kiʻekiʻe o ka uha o nā pilikia
WEEK # 4: 3 mau mile / lā, M / W / F (9 mau mile / wk)
WEEKES # 5, 6: 2/3/4/2 mile, M / Tu / Th / F (11 mile / wk)
NĀ WEEK # 7,8: 4/4/5/3 mile, M / Tu / Th / F (16 mau mile / wk)
WEEK # 9: like pū me # 7,8 (16 mau mile / wk)
Hoʻonohonoho'Āpana (PT) Hōʻike -ʻOihana I (Mon / Wed / Fri)
Nā hoʻonohonoho a me nā hōʻike hou
WEEK # 1: 4X15 PUSHUPS
4X20 HUI
3X3 PULL UPS
WEEK # 2: 5X20 PUSHUPS
5X20 HUI
3X3 PULL UPS
WEEK # 3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK # 5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK # 7,8: 6X30 PUSHUPS
6X30 HUI
2X10 PULL UPS
WEEK # 9: 6X30 PUSHUPS
6X30 HUI
3X10 PULL UPS
* Nānā: No nā hualoaʻa maikaʻi loa, nā hana'ē aʻe.
E hana i kahi'ōkuhi, a laila hoʻonohonoho o situps, a me ka hoʻonohonohoʻana i nā hae huki, me ka hoʻomahaʻole.
Ka Papahana Kaula - I kahi kiʻekiʻe
(hoʻopiʻiʻole me kaʻaeʻole 4 mau lā o ka hebedoma)
NĀ WEEK # 1, 2: E holo mau i 15 min.
WEEKES # 3, 4: E holo wikiwiki i ka 20 min.
NĀ WEEK # 5, 6: E holo mau i ka 25 min.
NĀ WEKI # 7, 8: E holo mau i ka 30 min.
WEEK # 9: Ke holo mau nei no 35 min.
* Nānā: Ināʻaʻoleʻoe e komo i ka waiʻauʻau, e holo i ke kaʻa no ka manawaʻelua e like me kou wā eʻauʻau ai. Inā hiki iāʻoe ke komo i kahi waiʻauʻau, eʻauʻau i kēlā me kēia lā. ʻEhā a iʻelima mau lā o ka hebedoma a he 200 mau mika ma kahi hālāwai hoʻokahi kāu pahuhopu papahana mua. Eia kekahi, makemakeʻoe e hoʻolālā i kāu pale ma kaʻaoʻao hema a ma kaʻaoʻao'ākau. E ho'āʻo eʻau i 50 mau mika i hoʻokahi minute a iʻole ka liʻiliʻi.
Kahi lawelawe no ka papa II (Advanced Level) Ke hōʻailona moku
Nā'Āpana Kuleana'ĀinaʻO ka II II Trakout Routine kahi hanaʻoi aku iʻoi aku ka ikaika no ka poʻe i komo i loko o kahi papahana hoʻolālā maʻamau maʻamau a iʻole nā mea i hoʻokō i nā koi o ka papa hana maʻamau. Mai ho'āʻo i kēia hana ke hikiʻole iāʻoe ke hoʻopau i ka hebedoma 9 o ke kau ma ka papa .
Hoʻomākaukauʻana - Mokuna II
(M / Tu / Th / F / Sa)
NĀ WEEK # 1,2: (3/5/4/5/2) mile 19 mile / week
WEEK # 3, 4: (4/5/6/4/3) mile 22 mile / week
WEEK # 5: (5/5/6/4/4) mile 24 mile / week
WEEK # 6: (5/6/6/6/4) mile 27 mile / week
WEEK # 7: (6/6/6/6/6) mile 30 mau mile / hebedoma
* Nānā: No nā pule he pule 8-9 a ma waho,ʻaʻole pono e hoʻonui i ka mamao o nā kaha; hana i ka holomāmā o kāu mile 6 mile a ho'āʻo e hōʻemi iā lākou i ka 7:30 ma ka mile a iʻole ka lalo.
Inā makemakeʻoe e hoʻonui i ka mamao o kāu mau holo, e hana mālie:ʻaʻole eʻoi aku ma mua o hoʻokahi mile i kēlā me kēia pule i ka hebedoma o ka wiki # 9.
Hoʻomākaukau Papahana - Papa II
(Mon / Wed / Fri)
Nā hoʻonohonoho a me nā hōʻike hou
WEEK # 1, 2: 6X30 PUSHUPS
6X35 KANAWAI
3X10 PULL UPS
3X20 DIPS
WEEK # 3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK # 5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK # 6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS
Hoʻonohonohoʻia kēia mau hana no ka hoʻomau lōʻihi lōʻihi. E hoʻonui lōʻihi ka luʻu o ka puʻupuʻu i ka hanaʻana i nā hana hana kiʻekiʻe.
No nā hualoaʻa maikaʻi, nā hana'ē aʻe i kēlā me kēia hoʻonohonoho, i mea e hoʻomaha ai i kēlā puʻupuʻu puʻupuʻu no kekahi manawa pōkole. Hāʻawiʻia nā papa hana i kākauʻia i lalo no ka hoʻololiʻana i kāu mau hana i ka manawa āu i hālāwai ai i nā kūlana I a I II.
Nā Kūlana Kūwaena
Hiki iāʻoe ke hana i kēia me kekahi hana. ʻO ka pahuhopu e kūkulu mālie i kahi pahuhopu, a laila kūkulu hou i lalo i ka hoʻomakaʻana o ka haʻawina. Eia kekahi lā, hiki ke hoʻololiʻia nā huki hukiho, nā situps, nā pākuhi, a me nā pipi e like me nā hana ma luna, akā i kēia manawa e koho i kahi helu e lilo i kāu pahuhopu a e kūkulu ai i kēlā helu. E helu helu helu kēlā me kēia helu. E hana i kāu ala i luna a lalo i ke kāpena. E laʻa, e haʻi i kāu pahuhopuʻo "5."
Ka helu o nā Repetitions
NĀ LAHI PULL: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X mau huki huki)
NĀ KUMU: 3,6,9,12,15,12,9,6,3 (3X #pull ups)
Nā DIPS: like me nā pahū
Nā Papahana Haʻuki - Level II
(4-5 mau lā / hebedoma)
NĀ WEEK # 1, 2: E holo mau me ka 35 min.
WEEKES # 3, 4: E holo wikiwiki no ka 45 min.
WEEK # 5: E holo wikiwiki no ka 60 min. me nā uku.
WEEK # 6: E holo wikiwiki no ka 75 min. me nā uku.
* Nānā: I ka manawa mua, e ho'ēmi i ka kaumaha mua ma nā māwae o kou wā i ka hoʻomakaʻana me nā wēlau, kahi o ka'auhoe 1000 meters me nāʻumi a me 1000 mau mika me kaʻole o lākou. ʻO kāu pahuhopu kaʻauʻau 50 mita i 45 maukona aiʻole ka liʻiliʻi.
Ke kākoʻo a me ke aʻoʻana
Mai ka lā / Wed / Fri i hoʻolakoʻia i ka PT, he mea naʻauao ke hāʻawi i kahi mau minuke he 20 i ka lā / Thu / Sat. Ponoʻoe e hoʻolōʻihi mau no 15 mau minuke ma mua o kekahi kauka; Eia naʻe, e kau ana i nā hana i hana muaʻia e hoʻonui ai iāʻoe a emiʻole kaʻeha. ʻO kahi ala maikaʻi e hoʻomaka ai i ke kikooʻana e hoʻomaka i ka luna a hele i lalo. Hoʻopiliʻia,ʻaʻole i kaʻeha; e paʻa no 10-15 kekona. NO KA PUA. E hoʻopili i nāʻiʻo a pau i loko o kou kino mai ka'ā'ī ai nā keiki bipi, e kau ana i kou'ūhā, hamstrings, ka umauma, hoʻi, a me nā poʻohiwi.
No nāʻike hou aku e pili ana i ka hanaʻana o nā mokuʻo SEAL a me nā kulekele'ē aʻe, e kipa i kā lākou pūnaewele ma Navyseals.com