The Navy SEAL Physical Fitness Guide - Human Performance

96 Strength Training

The TIME you spend on weight training might vary depending on the program

chosen. Generally, 30-60 minutes is sufficient, whether a circuit or split routine is

implemented.

The TYPE of exercise will vary throughout your strength program and can include

free weights or machines. For platoon evolutions, circuit training is more adaptable, while

split routines may be used for individual strength programs. Figure 6-1 provides an

example of the FITT principle.

Strength training, along with various other

mission-related practices (such as obstacle courses,

swims, runs, jumps, and climbs) will develop

an overall well-conditioned SEAL operator.

Figure 6-1. Applying the FITT Principle to Total Body

Circuit Weight Training

Total Body Circuit

F:

I:

T:

T:

30% to 90% of 1RM

2 times weekly

30 to 60 minutes

Circuit weights