136 Calisthenics
A unit's PT schedule should be
flexible enough to accommodate
different training needs.
It may take one to four weeks for an operator or platoon returning from the field to
completely regain levels of aerobic and muscular fitness comparable to those when
exercising regularly in a basic unit PT program. Allowing time to gradually increase fitness
will improve performance, prevent overtraining, and decrease the likelihood of overuse
injury or re-injury. Those returning to PT following surgery and/or rehabilitation need to
return to basic PT gradually. When performing calisthenics, more is not necessarily
better, and in fact, can be harmful. Too many repetitions can cause an overuse injury or
worsen an existing injury.The goal of a PT program should be
to develop aerobic capacity, muscular
strength, endurance, power, and flexibility,
NOT TO OUT PERFORM OTHERS.
Competitive exercise situations, such as “Burn Out” PT and pyramid sets, can be
challenging, but if not handled correctly, can cause injury. SEALs should train like elite
athletes and avoid situations that could contribute to injury.Calisthenic sessions occasionally include holding an exercise in the halfway
position for 2-10 seconds. This technique is often applied to pull-ups, dips, or push-ups in
an attempt to make the exercise more difficult or alleviate boredom. For example, when
performing a pull-up, the operator will maintain the position halfway between the starting
position and the bar, while the chin is over the bar, and again halfway down the bar. This
technique is NOT recommended.Holding a mid-exercise contraction stresses
the joints, tendons, and ligaments and can
cause an injury or worsen an existing injury.
Slowing the cadence throughout the entire exercise (i.e., 10 seconds up to the bar,
10 seconds back to the starting position), is recommended for added strength gains,
alleviation of boredom, or to increase the difficulty.