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

Table 6-6. Strength Development Phase: 2-Day CircuitWeight Training RoutineWeek Set 1 Set 2 Set 3 Set 4 Set 5Perform a 5RM test to start Week 11 50% X 12 70% X 8 70% X 8 80% X 6 80% X 62 50% X 12 70% X 8 80% X 4-6 80% X 4-6 85% X 3-53 50% X 12 75% X 8 85% X 3-5 85% X 3-5 90% X 3-54 45% X 15 75% X 6-8 75% X 6-8 80% X 4-6 80% X 4-65 55% X 12 75% X 8 85% X 3-5 85% X 3-5 85% X 3-56 55% X 10 75% X 8 85% X 3-5 90% X 1-3 90% X 1-37 55% X 12 75% X 6-8 75% X 6-8 80% X 4-6 80% X 4-6Table 6-7. Muscle Endurance Phase: A 2-Day CircuitWeight Training RoutineWeek Set 1 Set 2Perform a 5RM test at Week 1Start at 30%: Reps are more important than%1 30 - 50% X 20 30 - 50% X 202 30 - 50% X 30 30 - 50% X 303 30 - 50% X 40 30 - 50% X 404 30 - 50% X 35 30 - 50% X 355 30 - 50% X 45 30 - 50% X 456 30 - 50% X 50 30 - 50% X 507 30 - 50% X 40 30 - 50% X 408 30 - 50% X 55 30 - 50% X 559 30 - 50% X 60 30 - 50% X 6010 30 - 50% X 50 30 - 50% X 5011 30 - 50% X 40 30 - 50% X 4012 30 - 50% X 30 30 - 50% X 30102 Strength Training