The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 249

Physical training (PT) exercises are listed on two of the five days in the

Recommended SEAL Physical Fitness Program. The PT program recommended for you

(shown in Table 15-3) is called a Basic PT Program, and it will typically serve as a prelude

to the main, more rigorous, activity(ies) of the day. It includes warm-up activities to loosen

your muscles and exercises to increase your range of motion, muscle strength, muscle

endurance, and power. Depending on the number of repetitions you perform, this PT can

take as little as 10 or as many as 40 minutes.

Table 15-2. Alternate Activities for a Fitness Program

Interval Sprints

(Run or Swim)

Plyometrics Total Body PT

Timed PRT Cross Country Skiing Bicycling

Running in Place Pool Swim with Small Group (16/group)

Jumping Rope Rope Climbs for Grip Strength

Table 15-3. Basic Physical Training (PT) Activities for

Warm-Up, Flexibility and Strength

Exercises*

Repetition

(#)

Total Time

(Seconds)

Jumping Jacks 50 60

1/2 Jumping Jacks 50 - 2 count 60

Up-Back-and Overs 10 60

Crunches (All Variations) 60 - 100 60

Push-Ups (Regular) 30 60

Flutter Kicks 25 60

Butterflies Stretch 2 30

ITB Stretch 2 each side 60

3 Way Hurdler’s Stretch 2 each side 180

Swimmer’s Stretch 2 30

Push-Ups (Diamond) 30 60