The Navy SEAL Physical Fitness Guide 253
A Physical Fitness Program for Confined Spaces
Maintaining fitness aboard a ship or submarine is possible. However, it requires
motivation and discipline because usually the team spirit is missing. It is critical to maintain
fitness so that when you reach your destination you have not become detrained. Table 15-
5 presents a potential training program that could be followed on most ships. Most ships
have stationary bicycles and rowing machines. However, if the ship has some other type of
equipment, the schedule below could be modified to accommodate what equipment is
available.
Table 15-5. Physical Fitness in Confined Spaces
Week Day Activities for the Day
Monday PT/30 min Interval Work-Out (Rowing Ergometer)/StretchTuesday 45 min Steady State Work-Out (Stationary Cycle)/StretchWednesdayPT/45 min Fartlek Work-Out (Rowing Ergometer, Jump-
ing Rope)/StretchThursday Cycle 15/Row 15//Cycle 15/StretchFriday Total Body PTSaturday and
SundayTake one day off and use other day for 60 minutes of low
key training with whatever you chooseTwo to Three
Times/ WeekCircuit or Free Weight Training if Possible