The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 101

into applied strength for operations.

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

Training intensities should be varied weekly, depending on whether you are in the
strength or muscular endurance phase. Table 6-6 and Table 6-7 present the percent of
maximum (%1RM) and number of sets for the strength and muscular endurance phases,
respectively. These templates can serve as guidelines for creating your own periodized
program. Remember, this program should be followed two times per week.

Table 6-5. An Annual Plan for Activation, Strength

Development and Muscular Endurance*

Sept Oct Nov Dec Jan Feb Mar April May June July August

Develop Strength Muscle Endurance Develop Strength Muscle Endurance

Cross-Training/ Active Rest

Develop Strength