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Beach PT Ideas
If you like going to the beach during the summer, you may already have a routine you like to do. Many like to just walk the beach which is a great form of exercise. However, this article is for a few young people preparing to join the military special forces like Navy SEALs or SWCC, Air Force PJs, Marine RECON, as well as Search and Rescue Swimmers as well.
Here is the question from a future military man: Stew, I love the articles you pump out each week, I look around your archive and did not see anything about beach PT. I am getting ready to go to boot camp then to BUDS and will have access to a beach for the next six weeks. Any ideas for me?
I have some great beach PT ideas for you - do you have a pullup bar on the beach? If not make one because this is one of those workouts that you can do once a week and see huge results.
The 8 Count Pushup / Pullup Pyramid Workout – This one can be done at the beach if you have a pullup bar or run down to a local play ground or park and find some monkey bars. Here is how the Pullup / 8 count body builder pyramid workout works:
Do ONE 8 count bodybuilder pushup -
run 30m to a pullup bar - do 1 pullup. Run back to 8 count area and do TWO
8 counts - run back to pullup bar - do 2 pullups. Continue up the pyramid
to 20 if you really want to challenge yourself. Another option is go to 10
and repeat in reverse order - that one should not be too tough for a future
frogman. - FOR ADDED PLEASURE DO THIS ONE WET AND SANDY...BY GETTING IN
SURF EVERY 5 SETS OR SO.
Standard Workouts on the Beach - Of course hit some 4 mile runs. At BUDS you will do a 4 mile timed run every week on the beach. Go 2 miles one way and 2 miles back to your starting position. Run closer to the water as the sand is more packed there. BUT make some of your runs a little tougher and in the soft sand as well. Do some dune runs as well.
– You know what to do here. Pushups, situps, flutterkicks, leg levers,
scissors, pull-ups, dips should also be done either one the beach or at a
local pullup bar area. Ask around. Usually the beach patrol / life guards
will have a clue where the local PT areas are located. You may be able to
workout with the beach patrol as many form teams and compete in life guard
competitions during the summer.
Going surfing this summer? Thinking about starting? Practice with the Indo Board! It is an amazing balance tool for any athletic activity including biking, surfing, skating, etc...
Stew Smith is a former Navy SEAL and fitness author
certified as a Strength and Conditioning Specialist (CSCS) with the National
Strength and Conditioning Association. If you are interested in starting a
workout program to create a healthy lifestyle - check out the StewSmith.com
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