The Navy SEAL Physical Fitness Guide 141
Figure 8-6. Variations on Sit-Up Routines
If the goal is to develop muscle strength, enough resistance should be added to keep
the repetitions per set below 15. Once there is a sufficient foundation of muscle strength,
muscle endurance can be developed. As with calisthenics, when muscle endurance is the
goal, enough weight should be added to keep the repetitions between 15-50 per set. These
principles apply to all other types of sit-ups as well (i.e., Crunchers, Vee-Ups, Cross Overs).
Recommendations for
Calisthenics
Two evolutions per week on nonconsecutive days are recommended for calisthenic
(muscle endurance) training. Additionally, weekly PT sessions using the calisthenic
modifications for muscle strength are recommended. Calisthenics may be performed in
conjunction with plyometrics, strength training, or aerobic training. Static stretches for
specific body areas may be performed (filler stretches) once the workout for that area of the
body is complete; however, a significant drop in exercise tempo should be avoided in order
to keep exercising muscles warm.
Arms at Sides Arms across Chest
Arms behind Head Arms above Head