The Navy SEAL Physical Fitness Guide 135
The second occasion occurs where calisthenics are modified to overload the
muscles so that they contribute to strength development. This can be achieved by any of the
following:
" Adding weight (e.g., pull-ups or push-ups while wearing a weighted pack).
" Using a buddy for resistance (e.g., having a buddy sit on
your hips while doing bent over calf raises; buddy- assisted
leg extensions)." Exercising on one side of the body only (e.g., one-legged squats or
calf raises)." Modifying the exercise (e.g., elevating the legs during push-ups).
" Super sets/pyramids.
These modifications can be particularly helpful if weight training facilities are not
available and a strength workout is required.
Calisthenics in Naval Special Warfare
Muscle strength and endurance are both essential for operational performance.
Muscular strength is also required for many Special Warfare missions. Muscular endurance
is needed when work is required over longer periods of time (e.g., patrolling with a heavy
load, climbing with equipment, swimming, or carrying a buddy).
The goal of a physical training (PT) program for the SEAL should be to develop
complete muscular fitness (i.e., strength, endurance, and power). Muscle strength provides
the foundation for muscle endurance and power. An adequate strength base not only
improves performance, but also decreases the likelihood of injury. For this reason it is
recommended that at least two strength workouts (low-repetition [10-12 reps], high
resistance exercises per muscle group per week), as described in Chapter 6, be part of the
SEAL’s physical fitness program. Traditional calisthenic exercises performed two to three
times a week will develop and maintain muscle endurance. A plyometric program (See
Chapter 9) when necessary, can also be used to develop muscle power.
Mission-related training schedules, lack of exercise equipment, and inadequate
nutrition can keep operators from maintaining required fitness levels in the field.
Calisthenics, however, are practical for field situations because they can be performed
anywhere with minimal equipment. Moreover, calisthenics can also be modified to provide
a strength workout.