8 Weeks to SEALFIT

I sort of started reading this thinking "Ho hum. It's just going to be another fitness book" but it isn't. It immediately reminded me of what I'd preached years ago when someone would ask me to help them get into shape. I'd say the first muscle you need to tone up is between your ears. Or if you really want it then you'll achieve what you want. Words to that effect. Suffice to say this book isn't about getting ripped or having great pecs or killer abs. Well it is but it's much more than that. Those results are only the outward indicators of what changed inside you beginning with your melon. So here is my dilemma and I may have to contact the author. Always been a fitness nut. Tri's, marathons, centuries, long ocean swims, rock climbing, snow sports, surfing and even paddling from Molokai to Oahu twice. But I'm 68. I have a reconstructed shoulder from a total rotator cuff tear along with three tendons (2012). 3000+ pullups per month will do that. Also a recent (2015) surgery for a total rupture of my triceps tendon by attempting to draw too much weight with my compound bow. Oh and three knee ops. Next knee op is a replacement. I'm crazy enough to try this program but 7 orthopedic surgeries makes me pause. WTH! So it is NOT P90x or CF or KBs or Brazil Butt Lift and certainly not your standard gym aerobic class............groan on that last one. But for me anyway I'll give it an honest try even if I have to modify some of it to accommodate my current disabilities. Like row vs run, work into pushups again with a still "sore as ****" arm. So yeah! The author is a step above anyone else, like from another galaxy and the book is worth buying.

This book is awesome! I have read it and am following its guidance. Initially I found that I was much weaker that I imagined myself to be. When began doing the exercises, with some modifications because of my fitness level, I realized that I had a lot of work to to actually become SEALFIT. But the book also opened my eyes to the reality that one must develop mental toughness and resilience and "win first in your mind and then in the battle". The instructions on "Box Breathing, Positive Internal Dialogue, visualization and Goal setting" were surprisingly powerful when I actually put them into practice. Without actual practice the book is only very inspiring words on a page, but when you practice them they are powerful engines of strength that makes it possible for one to actually do 20 times more than most would think is possible. I am saying that this is not merely a good book to read, it is a program of development physically, and mentally. It is far more than a mere work out program. It is a way for one to develop a "warrior's mind". I highly recommend this book for reading but only if you sincerely intend to practice the principles taught in it as you follow the detailed guidance it provides for a physical program that will lead you to strengthen yourself in body, mind and spirit. I gave this book 5 stars because Amazon does not give me the opportunity to give it ten stars. Awesome book! I say buy it, read it, practice it. You will be very glad that you did.

Most fitness plans are fads or you'll get bored with because they don't challenge you or get results. Sealfit will challenge you and will get you results. Is it exactly like Divine's on-site program? No, just like those aren't identical to SEAL training. However, this book will give you a detailed and challenging program. It's longer than the "8 Weeks" title claims. There is 5 or so weeks of intro/prepare weeks to get you ready for the hardcore. Highly recommended you start with these, even if your fitness level is high. The moves and philosophy is all explained in these weeks. If your fitness level is high, you may accelerate through these, but don't completely skip them. I wouldn't say Sealfit is for those who are completely new to interval or Crossfit-style training. This is a strong follow-up for those who want to take their existing programs to a new level (i.e. Spartacus Workout or 100 No-Equipment Workouts ). The chapter on nutrition is brief, but much of it is common sense. You have to focus on both training and nutrition. Don't make the mistake of only doing one. Results won't be as good and harder to maintain (for more in-depth on the nutrition, see The New Abs Diet or Eat This And Live . Sealfit does refer to their website a lot to view examples of the exercises (some they show in the book, but not all. It's always better to see someone actually do it). Overall, a strong program for those who truly care about their health.

I have spent years trying different approaches to achieve good all round fitness that includes endurance, strength, stamina, mental toughness and what I like to call “Jedi Spirit”. SEALFIT 8 Week Program is a full system that provides a holistic approach and has its own philosophy in achieving incredible fitness and a warrior mindset. I recommend it but only if you are familiar with CrossFit and have access to qualified trainers, equipment and a safe environment to train. Be warned: The program is not for everyone. The Good: - The book provides an easy reference to the SEALFIT 8 Week Advanced Operator Training Program and is loaded with expert advice - The book should be read from the start, if you jump around you will get confused, attention to detail and orders matters. The initial section provides a mental primer and prompts the reader to ask “Why”. If you don’t have clear goals in mind and are not prepared to be royally “beastied” then do not go further this is not a workout program, this is Training. Mindset is everything and in the absence of Instructors and a Team to push you self discipline will be everything especially if you are brave enough to attempt the Advanced Operator Training. - The program is progressive starting with a self assessment test followed by 5 days of introductory training days which are easy enough. Each day you get a little bit more Divine knowledge to keep your nose in the book. The section on diet should be read carefully (more below). You can choose to launch yourself straight into the 8 Week Advanced Operator Training (AOT) if you are exceptionally fit and experienced, however I would do the 4 Week Onramp followed by the 4 Week Basic Training Course first, depending on your starting fitness level it may be as far as you can go as the AOT is very very demanding physically and mentally. Read the instructions closely to avoid injury and burning out. There is at least 17 weeks of training outlined in the book not including extra material to substitute, mix it or vary your training. This training is no joke and you will make gains if you do it correctly, take as long as you need and focus on form. - The book is a companion to the web site where you will find more information and video instructions on doing the exercises, Yoga poses, warm ups etc. I emphasis the need to review these videos carefully as they are close as you will get to Coach Divine unless you are "lucky" enough to pay for the privilege of being beastied by him. - There are other videos on everything from diet to pace running to Yoga and Meditation, Mental toughness and resilience. Divine is sort of like a Stoic version of Tony Robbins but the kind that can kill people with a combat ration can opener with complete equanimity and calm. Some of his talks are very inspirational and loaded with wisdom. You will learn about Meditation, Yoga, Visualization, Goal Setting and Spirituality, odd considering in the background you can probably hear the screams of candidates going through the Grinder under the abuse of Staff. It’s all about getting the mental game right. - No one says you have to complete any part of the program. You can take what you need and leave the rest; there are things in the book I will use in my own regime but others I will leave out of my own program. Whether you complete all or part of the course is up to your own personal goals. - You can use this as a stand alone program or cannibalize it for ideas to build your own integrated program around your own needs. For example I have a staged program that is heavy on Calisthenics, HIIT and Running; I’ve adopted a lot of the WODs in this book but chosen to leave out a lot of the exercises using weights in order to avoid shoulder injury (I'm 50). The Bad - If you have never done Crossfit before and don’t know what a WOD is you will be annoyed by the way the training is written out and the use of acronyms and abbreviations. A list of abbreviations and explanations are there but you need to read the instructions diligently. - A lot of the training sessions take time. If you are pressed for time because of work, study or family commitments you will struggle to complete some of the Ramp-Up Sessions let alone AOT. - The book is largely pitched for people to take up offers to buy the online course and spend money on the SEALFIT brand, nothing wrong with that but it is part marketing. - All you get is the book and access to free videos. You are your own personal trainer, there is no one screaming at you and you have no team mates and there is no external reward for finishing, there are no certificates or slaps on the back and Hoorahs, no group photo or celebratory beers down at the Pub. If you are a loner like me who prefers to train alone and Keep it Simple this book has little little gems scattered within, otherwise join a Crossfit class if you want structure and someone holding your hand. - The real SEALFIT experience (Grinder, Hell Week, Camp Kokoro) are not in this book. If anything the book is a series of Crossfit WOD’s with a little military preparatory training for barrier selection thrown in. Yes you will get fit but so will old school intense body weight training with a lot of running thrown in. Using the SEAL name is effective marketing and sounds sexy but otherwise it’s still Crossfit. I could just as easily go to the Australian Army website and download the preparatory program for entrance into SOF if I were a candidate. - You need kit to do the program including access to a Gym or use your imagination for substituting. For some that is not practical or within budget. If you are poor and want to get to this level of fitness there are plenty of HIIT and Calisthenic workouts that train the body “old school” with minimal requirements for equipment. Otherwise the book does suggest alternatives if you get stuck. - The diet is sensible in an ideal world and Divine swears by the Paleo diet. This may not be practical for everyone especially if you are married with kids and have to “suck up” what’s on offer at Dinner or have minimal time to cook. I would suggest an 80:20 rule on diet and don’t give yourself a hard time worrying about it. It’s still possible to cut out junk and cut down on carbs, dairy and sugar and still make great gains. The Ugly - I did CrossFit a while back and swore never again and was a little peeved to see this was really just a Crossfit program dressed in DPCU trousers for civvies although packaged within a training philosophy focused on personal improvement. It’s still Crossfit. I quit CrossFit for three reasons 1. A lot of the form and technique taught was unsafe and injuries were common 2. Some of the exercises were laughable. For example, I never seen kipping before Crossfit and in the Army it would have been labelled as “Poofter Pull Ups”. 3. The inflated egos at the gym were not left at the door and the camaraderie was shallow compared even to the Army Reserves. I eventually left it due to repetitive injuries from crap instruction and lack of supervision. I’ve since gone minimalist and use little more than a pull up / dip bars. - Further to above, a lot of the weights work; especially the clean and jerk and shoulder presses, snatches etc will injure you without proper guidance and technique. I personally leave these exercises out and substitute for more bodyweight exercises which work the upper torso in a natural way rather than isolate specific muscle groups using technical load bearing exercises that may damage tendons and ligaments. Another thing decades ago I did a lot of Tabbing (Pack Runs), it still turns me on but I know it'll stuff my back, so take the Coaches advice and do not run with a Ruck. Safety First. - Emphasis added: Most of the program in the book should not be done without proper guidance and technique training from someone qualified; you will hurt yourself without that underpinning knowledge and training. If you want to do SEALFIT join a decent CrossFit Gym in your area but assess the competency of the trainers before you invest the cash. To Divine’s credit though, he does emphasis the importance of safety, diet, recovery and not over training. Final assessment: A handy reference and some great wisdom from a remarkable man to take away, attempt the AOT if you dare or stick to the On Ramp and Basic Training to get to a good level of fitness. Be warned however this book is not for everyone, the AOT is best done under competent supervision and guidance; speak to your Doctor or PTI before starting. A Tip: In order to get the most out of this book, plot the training you are going to do on a spreadsheet or routine template. Once its all down on paper you can review the days and weeks in full and plan ahead and modify where desired. Taking a kindle to the gym does not really work. Former Foreign Legion 1985-1990 and Australian Army 2000-2005.

Great Book! Highly Recommend! This is my 3rd book by Mark Divine and they have all been extremely informative Wonderful books! Lots of great info for health and fitness and overall well-being

Are you the warrior-monk among monks? A Spartan among Greeks? The strong among the weak? Truth is that you’ll probably never make it to the actual 8-Week Advanced Operator Training (AOT), or not very far in, without a preexisting, solid base of physical fitness, which this book also provides (begrudgingly). On p. 216, Divine finally flat out tells you what you’ve probably figured out by that point, “Remember, I originally built AOT for special operators, though men and women from all walks of life have validated its effectiveness.” This comes as no revelation, of course, until you understand that he drops this nugget in the Appendix II section on the Basic Training Program, which he intends as preparation for the AOT or “for Masters—those 45 or older” who simply won’t be able to handle the weight loads of AOT. In addition, the BTP may be more suitable for busy professionals that “have a difficult time finding the time for AOT.” So, this means that many readers will probably spend most of the time they do have in the 4-week Basic Training Program. Why didn't he tell us this up front? And, I ask, shouldn’t basic training come before everything else? Of course, you’re not going to be a Navy SEAL. Let’s be clear, this program is “Navy-SEAL-style” training, with the emphasis on the style part, and the training (physical) is fitted alongside eastern philosophy and psychology (mental). “SEAL Fit” is the entrepreneurial career Divine started after his stint in the military. Apparently, SEALFIT is also the program he runs at his gym that is complemented by the online program and YouTube videos. However, that program is “integrated training,” pulling from many years of yoga, martial arts, and Navy SEAL-style physical training. There's no diving, combat skills, underwater munitions, or such training here - but you probably knew that. In the book, there’s a heavy dose of “trans-personal psychology” attached to the training aspects intended “to light up your journey,” moving from “self-awareness to self-control to self-mastery and then to blissful flow (p. 208).” However, the philosophical and psychological aspects are probably better explained in his series of published works, such as the Way of the Seal, Unbeatable Mind, etc. This book, however, reads like a mashup. Best to think of this book as an introduction to Divine’s other writings, the cross-fit gym, and his online course. However, this book just might whet your appetite. The book begins with a basic screening test (pushups, pull ups, sit ups, swim, and run), a kind of assessment, which will give you a good idea of where you are and whether you want to continue with the program. Then there a five “missions” intended to “prepare the mind” while introducing the On-Ramp (pre-AOT training) and a Standard Operating Procedure, the way that each workout should be approached before beginning. Put this way, it all makes sense, but it’s not executed well. Chapter 6 discusses nutrition, but most of the needed information has been pushed into the Appendix, along with a lot of other good stuff. Appendix I contains a great “morning ritual” that prepares one through clearing the mind and practicing gratitude, etc., but it’s totally lost in the back of the book. For me, the Appendix was the most useful part of the book, and should actually have been the starting framework. Let’s be honest, the first six chapters are a mess. By hyping the AOT portion and the warrior grunting and team tough love vignettes, the book de-emphasizes some of the best parts for us old Yugos out there, such as the Basic Training, the On-Ramp, breathing and yoga. In fact, there’s a whole book on its own right in there (but that’s me being a Yugo, not a Maserati). But what’s so wrong with being a BMW? Truth is that you’ll be a plenty strong and fit without ever making it to the AOT, but it’s there if you’re up to the challenge. That said, the book title should read “8 Weeks to SEAL Fit (and the 8 weeks of basic training you’ll need to get ready for those 8 weeks).”

This is a great program. For me, I have a long way to go, I have worked through the on-ramp and have started on the basic training (appendix 2). I'm 5 weeks in and it is going very good. My lungs don't seem to work so good, and the running leaves me totally smoked, but you have to embrace the suck and power through. If you are not ready to man the flip up, don't bother. If you just want to hang around in the gym / box and look cool don't bother. If your ready for a challenge, this is a pretty good one. While you could do this on your own, it really helps to belong to a crossfit or functional fitness gym/box and have a coach that will work with you on this. Some days I have a hard time with motivation and my coach helps me rise to the challenge. I am seeing good results at 5 weeks. The sequence for me is onramp, Basic training (appendix 2), and then the AOT. I am going to engage the AOT, it looks monstrous, and I will power through it even if I have to scale.

I bought this book after reading Mark Divine's Way of the Seal. I was an Army Recon Scout years ago and was in great physical shape back then. Now at age 49 and working in an office setting for eons, I never seemed to find time for regular exercise. This book and the Sealfit web site have really motivated me to workout. The book contains daily workouts with weekly phases. It lists the exercises, reps, and sets. If I'm unfamiliar with an exercise, I go to the Sealfit website that includes a library of high-quality video demos of most exercises in the book. So far, I've worked my way up to the advanced operator section but have decided to do a cycle or two of basic training before attempting AOT. I look forward to my daily workouts; I'm up an hour earlier every day and off to the gym before work, and best of all I'm seeing results and have a much higher energy level throughout the day. I've talked about this book and my workouts with coworkers and some have started going to the gym, too.

There's a headspace revolution in this book. It really develops the quality and attitude of mind and emotions necessary to fitness and personal development. It covers all bases.

Absolut lesenswert. Kann ich nur empfehlen.

Very Helpful . Mark Divine helps you not only for workouts, or training sessions but also gives you the tips on the Diet in order to perform at your peak in your life.

Motivates you to work and delivers what it promised. This is the kind of book that is worth buying.

Very applicable from the moment you read