The Navy SEAL Physical Fitness Guide - Human Performance

104 Strength Training

DB = Dumbbell; BB = Barbell; See Appendix A for pictorial representation.

Table 6-8. Week 1: Circuit Training Strength Development Phase

Exercises

Sets (% of 1RM and Reps)

1

(%/Reps)

2

(%/Reps)

3

(%/Reps)

4

(%/Reps)

5

(%/Reps)

Squats or Leg Press 50/12 70/8 70/8 80/6 80/6

Curl Grip Pulldowns 50/12 70/8 70/8 80/6 80/6

Leg Curls 50/12 70/8 70/8 80/6 80/6

Bench Press 50/12 70/8 70/8 80/6 80/6

Standing Calf Raises 50/12 70/8 70/8 80/6 80/6

Behind-the-Neck Press

or Upright Row 50/12 70/8 70/8 80/6 80/6

Tricep Pressdown 50/12 70/8 70/8 80/6 80/6

BB Curls 50/12 70/8 70/8 80/6 80/6

Table 6-9. Week 1: Circuit Training Muscle Endurance Phase

Exercises

Set 1

(%RM/Reps)

Set 2

(%RM/Reps)

Squats or Leg Press 30-50/20 30-50/20

Curl Grip Pulldowns 30-50/20 30-50/20

Leg Curls 30-50/20 30-50/20

Bench Press 30-50/20 30-50/20

Standing Calf Raises 30-50/20 30-50/20