The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 105

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

Warming Up

It is imperative to warm-up prior to a strength training workout. An active and
dynamic warm-up will elevate the body temperature so that the muscles respond better to
the training. An increase in circulation to the joints and tissues allow more elasticity and
may decrease the risk of injury. The warm-up should last long enough to break a sweat then
stretching should be initiated. Thus, the major component of a warm-up session for weight
training is a cardiovascular workout, or a general warm-up designed to increase your
circulation and direct blood flow to the muscles for the upcoming workout. This should be
low intensity exercise for 10 to 20 minutes.

" Biking

" Stairclimber

" Treadmill/Jogging

" Jumping Rope

" Rowing Ergometer

" Jumping Jacks/Calisthenics

" One or Two Exercises with Light Weights

Behind-the-Neck Press or Upright Row 30-50/20 30-50/20

Tricep Pressdown 30-50/20 30-50/20

BB Curls 30-50/20 30-50/20

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

Phase

Exercises

Set 1

(%RM/Reps)

Set 2

(%RM/Reps)