The Navy SEAL Physical Fitness Guide 95
Repetition Maximum or RM
One term routinely used in strength training is that of repetition maximum. A
repetition maximum or RM is the maximum amount of weight you can lift for a given
number of repetitions. For example, your 1RM would be the amount of weight you could
lift for only 1 repetition. Your 5RM would be the amount of weight you could lift for 5
repetitions. For example: if a SEAL can do 5 repetitions of an exercise with 50 lbs., he has
a 5RM of 50 lbs.
Your 1RM would be the amount of weight you
can lift for only 1 repetitionFITT: Frequency, Intensity, Time, Type
In order for the SEAL operator to perform mission-related tasks, strength training
is a key aspect that must not be overlooked. Understanding the concepts of Frequency,
Intensity, Time, and Type (FITT principle) will help you understand and maximize your
training.
The FREQUENCY of training should be determined by the amount of time one has
to spend on strength training. As SEAL operators, your weight training time is limited due
to busy schedules, so keep this in mind when your start a program. For example, total body
circuit training only needs to be performed twice a week, along with other training modes
for optimal results. If two days of training cannot be achieved, one session will be better
than none. Split-routine training should be performed a minimum of two sessions per
muscle group weekly to ensure total muscular balance, and thus consumes a greater amount
of time than circuit training.
Circuit weight training optimizes the time
available for SEAL operators.Training INTENSITY is considered to be the most critical aspect of strength and
conditioning. Intensity of weight training can be referred to as load, which is the amount of
weight per repetition. It is defined as the percentage of the RM that is being used to perform
an exercise. Various intensities are recommended for optimal results. The program phase
focusing on muscular endurance would involve training at 30% to 50% of your 1RM with
20 to 60 repetitions per set. In contrast, the phase focusing on strength development would
require training at 65% to 90% of your 1RM, with 1 to 12 repetitions per set, depending on
the week of training (Table 6-1). SEAL training should focus on both strength and
muscular endurance, and cycle between 30 and 90% of maximal strength. This approach
will yield maximum results and increase your performance as a SEAL operator.