The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 153

Modified Calisthenic Exercises

Calisthenic exercises can be modified to provide a strength workout by increasing

resistance, using a buddy, or some other source of added weight. Many experts recommend

buddy-assisted exercises for the following reasons:

" Can be performed in any location with no equipment.

" Help to maintain strength base in the field.

" Teach reliance on another operator.

Most buddy-assisted exercises are designed to develop strength, depending on the

amount of resistance one's partner applies. As with regular calisthenics, the muscle

strength-endurance continuum applies. If you can only perform 4-10 reps per set, you are

building strength. If you can perform over 10 reps per set you are beginning to build muscle

One-Legged Squat

A no count exercise. Use one

leg to support body weight:

bend leg until thigh is almost

parallel to ground and return

to starting position. Repeat

using other leg. Squat should

not pass position where

upper portion of legs are par-

allel with ground. Going

lower places excessive stress on knee.

Hip and thigh mus-

cles (Useful when

equipment and/or

weights are not

available.)

Lower Leg Muscles

Calf Raises

A 2-count exercise. Standing

on deck or surface (e.g., a

curb) which allows heels to

hang over side. Raise and

lower body weight by raising

and lowering heels no more

than 3 inches. Perform exer-

cise with toes pointed

inward, straight, and turned

outward.

Calf muscles

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)