The Navy SEAL Physical Fitness Guide - Human Performance

100 Strength Training

*Adapted with permission from Strength Training for Sports; Applied FuturisticsSM, Inc.

Periodization

Periodization of training is a technique that involves altering training variables

(such as the number of repetitions per set, the exercises performed, training intensity, and

the amount of rest between sets) to achieve well-defined gains in muscular strength,

endurance, and overall performance. For example, if you were working towards a particular

mission or athletic competition, you would want to peak at that moment and not earlier.

Your training schedule would be adapted to achieve that goal.

There are several phases to periodization and weight training in general. The first

phase is one of activation, or getting the body ready for a new activity. It would typically

last four weeks. Most of you are already weight training and thus have completed the true

activation phase, but it is okay to start anew. The second phase is for strength development,

and it would last about 4 to 7 weeks, depending on how long you have been weight training.

The next phase is the muscular endurance phase, and lasts 8 to 12 weeks, depending on your

schedule. Table 6-5 presents a one year plan for training, with three seven week periods of

strength development followed by 12 weeks of conversion to muscular endurance. Note

that this schedule can be modified, and is presented here to emphasize the concept of

periodization.

The goal of the muscular endurance phase

is to take strength gains and convert them

Table 6-4. Intensity Levels Relative to a 1RM*

% of 1RM

Number of

Repetitions

Rest

Intervals

Between

Sets

(minutes)

Energy

System

≥ 95 1 3 - 5 ATP/CP

80 - 95 2 - 5 3 - 5 ATP/CP

65 - 80 6 - 10 2 - 4 ATP/CP/LA

50 - 70 8 - 15 2 - 4 ATP/CP/LA

30 - 50 15 - 60 1 - 2 LA/Aerobic