The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Repetition Maximum or RMOne term routinely used in strength training is that of repetition maximum. Arepetition maximum or RM is the maximum amount of weight you can lift for a givennumber of repetitions. For example, your 1RM would be the amount of weight you couldlift for only 1 repetition. Your 5RM would be the amount of weight you could lift for 5repetitions. For example: if a SEAL can do 5 repetitions of an exercise with 50 lbs., he hasa 5RM of 50 lbs.Your 1RM would be the amount of weight youcan lift for only 1 repetitionFITT: Frequency, Intensity, Time, TypeIn order for the SEAL operator to perform mission-related tasks, strength trainingis a key aspect that must not be overlooked. Understanding the concepts of Frequency,Intensity, Time, and Type (FITT principle) will help you understand and maximize yourtraining.The FREQUENCY of training should be determined by the amount of time one hasto spend on strength training. As SEAL operators, your weight training time is limited dueto busy schedules, so keep this in mind when your start a program. For example, total bodycircuit training only needs to be performed twice a week, along with other training modesfor optimal results. If two days of training cannot be achieved, one session will be betterthan none. Split-routine training should be performed a minimum of two sessions permuscle group weekly to ensure total muscular balance, and thus consumes a greater amountof time than circuit training.Circuit weight training optimizes the timeavailable for SEAL operators.Training INTENSITY is considered to be the most critical aspect of strength andconditioning. Intensity of weight training can be referred to as load, which is the amount ofweight per repetition. It is defined as the percentage of the RM that is being used to performan exercise. Various intensities are recommended for optimal results. The program phasefocusing on muscular endurance would involve training at 30% to 50% of your 1RM with20 to 60 repetitions per set. In contrast, the phase focusing on strength development wouldrequire training at 65% to 90% of your 1RM, with 1 to 12 repetitions per set, depending onthe week of training (Table 6-1). SEAL training should focus on both strength andmuscular endurance, and cycle between 30 and 90% of maximal strength. This approachwill yield maximum results and increase your performance as a SEAL operator.The Navy SEAL Physical Fitness Guide 95