Digging down deep and tapping your raw power
is what Navy SEALs are often called on to do.
You never know when that raw power will be
needed to push a Humvee out of a sand dune,
or have you sprinting through a firefight
carrying a 30lb machine gun. I'm Navy SEAL
Instructor Lieutenant DeCoster. In this
segment, we're going to focus on strength
training. We will teach you a series of 3
simple exercises, that when combined, will
give you total body strength. While you may
not need it on the battlefield, it definitely
will come in handy on the ball field.
Hi I'm Instructor Castro, and today with
Lieutenant DeCoster we're gonna demonstrate
3 simple lifts that increase your pure
strength. The first lift we're gonna
demonstrate will be the squat. The second
will be the shoulder press, and then finally
we're gonna demonstrate the dead lift.
We do 5 sets of 5. We'll do a set, and repeat
it 5 times, resting in between each set 3 to
5 minutes. You start with a load you can
comfortably handle, and between each set you
slowly raise the weight. We'll start off
with the squat. He approaches the bar, steps
under, and racks it across his back. Steps
back, then he's gonna descend keeping his
weight on his heels and his knees track over
his feet. Chest up, nice straight back, and
then he rises. Good, down. Notice he's looking
out in front of him, he's not looking up at
the ceiling. And rise. The second movement
we're gonna show you today is gonna be the
shoulder press. For the shoulder press he's
gonna walk up to the barbell, address it in
his front rack position, wrap his thumb around
it, keep a good grip on it, and then take a
deep breath and drive to overhead. Good. His
feet are about hip width apart, we don't want
them wider than shoulder width. And drive.
Good. The last movement we'll show to increase
your strength is the dead lift. The dead lift
is a great movement to pick stuff off the
ground. It's really important in our job.
Take it off the rack. Bring it down. The
dead lift starts from the ground, you address
the bar, what we're looking for here is the
shoulders over the bar and the arms are
straight down. Flat back, and the bar touching
his shins. Now he's gonna stand, pushing his
knees back. Once the bar passes his knees
he pushes his hips through. Good. And return.
Nice position, raise your hips a little, good,
and rise.
Now we're gonna start the workout. The first
thing we're gonna do is 5 reps of back
squat. Go ahead. Normally, we do 5 sets of 5.
We'll do a set, and repeat it 5 times, resting
in between each set 3 to 5 minutes. You start
with a load you can comfortably handle and
between each set you slowly raise the weight.
Good. You wanna maintain good form so you
don't injure yourself. And stay tight through -
throughout the whole movement. Weight on the
heels, knees tracking over your feet. Press
your knees out at the bottom, drive - good.
And rest.
He would rest 3 to 5 minutes, we throw on more
weight, and he'd go again, repeating a total of
5 times. Next for demonstration purposes we're
gonna go to the shoulder press.
We're assuming he's finished 5 sets of 5 on the
back squat, and now we're moving to the pushing
overhead movement.
The sets and the reps will remain the same.
He starts with a load he can comfortably handle,
and progressively moves up each set. Feet hip
width apart, good. Drive to overhead, driving
through your heels, no re-bending of the knees
or hips, lock out overhead. Good.
Tight core, and press. Rest. That would be his
first set, we'd raise the load, rest for 3 to 5
minutes, and do 4 more sets. Now we're gonna
bring the bar to the deck.
Now we'll move onto the dead lift. Again, the
sets and the reps will be the same. 5 sets, 5
reps each set, resting 3 to 5 minutes in between
rounds. Start with a load you can safely handle,
and in - increase the load each time. Good.
Tight back, maintain that lumbar curve. Bar stays
close to your body the whole time, driving off
your heels. Chest up, good.
These are 3 great simple movements that you can
do with any barbell and a few simple weights.
Do these movements correctly and you'll build a
lot of strength.
The ability to tap into your inner strength is
what will get you to the next level. Answer
the call.