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

Table 6-4. Intensity Levels Relative to a 1RM*% of 1RMNumber ofRepetitionsRestIntervalsBetweenSets(minutes)EnergySystem≥ 95 1 3 - 5 ATP/CP80 - 95 2 - 5 3 - 5 ATP/CP65 - 80 6 - 10 2 - 4 ATP/CP/LA50 - 70 8 - 15 2 - 4 ATP/CP/LA30 - 50 15 - 60 1 - 2 LA/Aerobic*Adapted with permission from Strength Training for Sports; Applied Futuristics SM , Inc.PeriodizationPeriodization of training is a technique that involves altering training variables(such as the number of repetitions per set, the exercises performed, training intensity, andthe amount of rest between sets) to achieve well-defined gains in muscular strength,endurance, and overall performance. For example, if you were working towards a particularmission or athletic competition, you would want to peak at that moment and not earlier.Your training schedule would be adapted to achieve that goal.There are several phases to periodization and weight training in general. The firstphase is one of activation, or getting the body ready for a new activity. It would typicallylast four weeks. Most of you are already weight training and thus have completed the trueactivation phase, but it is okay to start anew. The second phase is for strength development,and it would last about 4 to 7 weeks, depending on how long you have been weight training.The next phase is the muscular endurance phase, and lasts 8 to 12 weeks, depending on yourschedule. Table 6-5 presents a one year plan for training, with three seven week periods ofstrength development followed by 12 weeks of conversion to muscular endurance. Notethat this schedule can be modified, and is presented here to emphasize the concept ofperiodization.The goal of the muscular endurance phaseis to take strength gains and convert them100 Strength Training