The Navy SEAL Physical Fitness Guide 133
Chapter 8 Calisthenics
Calisthenics are a traditional and integral part of
the SEAL’s training program because they require minimal equipment and can be
performed in almost any location. Calisthenic exercises, depending on how they are
performed, can be used to develop flexibility, muscle strength, muscle endurance, and/or
muscle power. These terms have been previously defined in Chapter 1. In this chapter we
will discuss the benefits and proper use of calisthenics within the Special Warfare training
environment.
The Muscle Strength-Endurance Continuum
Muscle strength and muscle endurance exist on a continuum. Given that muscle
strength is the amount of force generated by one repetition and muscle endurance is the
ability to exert force repeatedly over time, improving muscle strength will improve muscle
endurance. If your one repetition maximum weight is increased, your submaximum
multiple repetitions can be performed with more weight (resistance).
Muscle strength is developed by performing low-repetition (6-12), high-resistance
exercises. When more than 12 repetitions can be performed, the resistance should be
increased, and the repetitions decreased. Muscle endurance is developed by high-repetition
(>12), low-resistance exercises.
A set for an exercise is the number of
repetitions performed per unit weight.