The Navy SEAL Physical Fitness Guide - Human Performance

102 Strength Training

Table 6-6. Strength Development Phase: 2-Day Circuit

Weight Training Routine

Week Set 1 Set 2 Set 3 Set 4 Set 5

Perform a 5RM test to start Week 1

1 50% X 12 70% X 8 70% X 8 80% X 6 80% X 6

2 50% X 12 70% X 8 80% X 4-6 80% X 4-6 85% X 3-5

3 50% X 12 75% X 8 85% X 3-5 85% X 3-5 90% X 3-5

4 45% X 15 75% X 6-8 75% X 6-8 80% X 4-6 80% X 4-6

5 55% X 12 75% X 8 85% X 3-5 85% X 3-5 85% X 3-5

6 55% X 10 75% X 8 85% X 3-5 90% X 1-3 90% X 1-3

7 55% X 12 75% X 6-8 75% X 6-8 80% X 4-6 80% X 4-6

Table 6-7. Muscle Endurance Phase: A 2-Day Circuit Weight Training Routine

Week Set 1 Set 2

Perform a 5RM test at Week 1

Start at 30%: Reps are more important than%

1 30 - 50% X 20 30 - 50% X 20

2 30 - 50% X 30 30 - 50% X 30

3 30 - 50% X 40 30 - 50% X 40

4 30 - 50% X 35 30 - 50% X 35

5 30 - 50% X 45 30 - 50% X 45

6 30 - 50% X 50 30 - 50% X 50

7 30 - 50% X 40 30 - 50% X 40

8 30 - 50% X 55 30 - 50% X 55

9 30 - 50% X 60 30 - 50% X 60

10 30 - 50% X 50 30 - 50% X 50

11 30 - 50% X 40 30 - 50% X 40

12 30 - 50% X 30 30 - 50% X 30