The Navy SEAL Physical Fitness Guide 29
The critical point in these tables is that your physical training program must be a
whole body conditioning program with upper and lower body endurance, flexibility, and
strength activities. Most missions involve multiple physical tasks, therefore, an effective
training program must address the physical requirements of all these tasks. The training
program provided in the last chapter has been designed with this goal in mind.
SEAL training must be whole body
conditioning with upper and lower body
endurance, flexibility, and strength activities.
Table 2-3. Specific Physical Task-Related Training
Physical Tasks Task-Related Training
Run/sprint with gear
Load bearing
Long distance hike
“Over the beach”
Buddy shoulder carry
Obstacle negotiation with gear
Running/intervals
Weight training
Plyometrics
Load-bearing hikes
Grip strength
Fast roping
Caving ladder
Rock climbing
Climbing buildings
Grip strength
Rope climbs
Squeezing tennis balls
Weight training
O’course
Swim with fins
Underwater swimming
Swimming with load
Surface swims
Underwater swims
Snow shoeing
Skiing with gear
Cross-country skiing
Distance running
Load-bearing hikes
Weight training
Maintain joint stability at high
speeds
Weight training
Grip strength