The Navy SEAL Physical Fitness Guide - Human Performance

(Greg DeLong) #1

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
Free download pdf