The Navy SEAL Physical Fitness Guide - Human Performance

254 Physical Fitness and Training Recommendations

A Physical Fitness Program for Coming Off Travel

When you first come back to shore or to your home base, you are not always in as

good a physical shape as you were when you deployed. For this reason it is critical that you

start back sensibly so as not to injure yourself. Both the PT and endurance components need

to be modified so as to improve your overall fitness, not to put you in the doctor’s office.

Table 15-6 and Table 15-7 provide a reasonable Fitness and PT program for those coming

off of travel. When you feel like you are back to your usual fitness level, then the Basic or

Total Body Physical Fitness Programs can be started and/or worked into your schedule.

Table 15-6. A Re-Entry Physical Fitness Program

Week Day Activities for the Day

Monday Modified PT/2 - 3 Mile Run/Stretch

Tuesday 1 Mile Swim/Stretch

Wednesday Modified PT/3 Mile Run with Modified

Fartlek Workout/Stretch

Thursday Run 1.5 Miles/Swim 1/Run 1.5/Stretch

Friday Alternate 5 Mile Hike with Pack and

Monster Mash with Buddy Carries

Saturday and

Sunday

Take one or two days off according to how

you feel and your preferences

Two to Three

Times/Week

Circuit or Free Weight Training