The Navy SEAL Physical Fitness Guide - Human Performance

94 Strength Training

Technology has allowed the development of exercise equipment that efficiently

adapts to the changing needs of a body in motion. Consider the choice of free weights,

machines, or a combination of both for development of strength and balance when starting

a weight training regimen. Table 6-1 presents a comparison of free weights and machines.

Strength Training Guidelines and Terms

Performing operational tasks requires all muscles of the upper and lower body to be

developed in a balanced way. Circuit weight training or Split-routine workouts are

the most common ways to maintain a musculoskeletal balance. Circuit weight training

consists of a progression from one station to the next such that over the course of the

training period, both the upper and lower body are exercised. For split-routine training,

different body areas are exercised on alternate days. For example, on Monday and

Thursday, the upper body would be exercised whereas on Tuesday and Friday the lower

body would be exercised. By having a well designed strength program, you can expect to

maintain a high level of fitness while reducing your risk of injury and fatigue.

Table 6-1. Free Weight and Exercise Machine Comparison

Issue Free Weights Exercise Machines

User Friendliness

Usually available; Require

minimal space; Require spot-

ters for some evolutions

Must have access to

sophisticated equipment;

Doesn’t require spotters

Skill Require more skill than machines Require less skill than free weights; Easy to use

Type of Movement Dynamic Limited range of motion

Variety in Workout

Allow for a variety of exer-

cises; Useful for

correcting strength imbal-

ances between muscles on

both sides of the body

Provide variable

resistance; Availability of

equipment may limit variety

Application Primary muscles plus peripheral muscles Tend to isolate muscles