{"id":314969,"date":"2025-11-26T15:12:05","date_gmt":"2025-11-26T15:12:05","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/314969\/"},"modified":"2025-11-26T15:12:05","modified_gmt":"2025-11-26T15:12:05","slug":"ex-navy-seal-shares-6-exercises-every-man-needs-for-building-lifelong-strength","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/314969\/","title":{"rendered":"Ex-Navy SEAL Shares 6 Exercises Every Man Needs for Building Lifelong Strength"},"content":{"rendered":"

If anyone understands true functional strength<\/a>, it\u2019s a Navy SEAL \u2013 especially DJ Shipley<\/a>. After operating at the highest physical and mental levels imaginable, and collecting more than a few injuries along the way, he\u2019s built a training philosophy that has nothing to do with aesthetics and everything to do with long-term resilience. For Shipley, the goal is a body that carries you through life, whether you\u2019re 22 or 72.
<\/p>\n

His approach is simple: train hard, train smart, and prioritise movements that matter. Speaking on the Huberman Lab podcast<\/a>, Shipley broke down the exercises he never skips. Below are the six staples that have kept him strong, athletic and pain-free, even after 17 years of service. <\/p>\n

The Exercises\"trap<\/p>\n

Instead of conventional deadlifting<\/a>, Shipley prefers the trap bar. It is kinder on the back, especially for lifters with long torsos, as it allows for a more upright chest. Plus, it still builds serious full-body strength. It forms the foundation of his pull day<\/a>, paired with pull-ups<\/a>, grip training<\/a> and core work<\/a>.<\/p>\n

\"arm,<\/p>\n

Pull-ups play a major role in Shipley’s training week, and he uses strict, dead-hang reps, not kipping versions. Shipley considers 10 reps a minimum and 20 or more as ‘elite’. After a major shoulder surgery left him unable even to hang from a bar, he rebuilt his strength slowly. Today, he performs sets of 20 to 25 reps.<\/p>\n

\"walking<\/p>\n

On a long brutal leg day, Shipley says he includes lots of heavy lunges. He uses around 35kg in each hand and he combines these with Bulgarian split squats<\/a>, belt squats and high-rep single-leg work<\/a>.<\/p>\n

\"carry\"<\/p>\n

Shipley uses a bodyweight guideline for farmer’s carries: carry half your bodyweight in each hand and walk as far as possible. It trains grip, breathing and full-body strength that translates directly into everyday capability.<\/p>\n

\"standing,<\/p>\n

Box jumps<\/a>, broad jumps and other plyometric drills keep fast-twitch muscle fibres firing, which is important for muscle retention and performance. For Shipley, power is just as important as strength. Explosive movement often matters more than long-duration endurance when it comes to agility and athleticism.<\/p>\n

\"leg,<\/p>\n

Shipley adds short sprint work to stay fast and athletic a few times a week. He performs 40-50 metre sprints at the start of the session to prime fast-twitch fibres. He also includes 200-300-metre repeats two to three times a week, usually at the end of a workout to build conditioning<\/a> without compromising strength training.<\/p>\n

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