248 Physical Fitness and Training Recommendations
Strength and flexibility are closely linked.
Building strength tends to shorten muscles and limit flexibility; thus, stretching is
essential for maintaining flexibility. The final recommendations are shown in Table 15-1.
Some of the activities cannot accommodate the entire group, but rather must be done in
smaller groups. For example, circuit weight training can be done in groups of 8 to 12, but
not the entire team. These are recommendations, but alternate activities can be substituted.
Table 15-2 provides some suggestions for alternative activities.
Table 15-1. The Navy SEAL Physical Fitness Program
Week Day Activities for the Day
Monday Stretch/1 circuit of O’COURSE/3 Mile Run/Stretch
Tuesday PT/1.5 Mile Swim/Stretch
Wednesday PT/4-5 Mile Run with Fartlek Workout/Stretch
Thursday Run 3 Miles/Swim 1/Run 3/Stretch
Friday Alternate 10 Mile Hike with Pack and Monster Mash
Saturday and
Sunday
Take one day off and use other day for endurance train-
ing according to your preferences
Twice Each
Week
2 Platoon hours with circuit/weight training