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

Although it may seem a bit foreign to you to see up to 60 reps per set in Table 6-7,this is the best way to convert your strength gains to applied strength, or functional strength.You will be amazed at your muscular endurance and ability to perform mission-relatedtasks and other strenuous physical tasks, if you truly stick with a program such as thisWeight Lifting TechniquesCorrect lifting techniques are critical for achieving maximum benefits andpreventing injury. Lifting form, speed, and breathing techniques are all important forweight training. The lift should be performed as a controlled movement with proper form.Do not compromise your form as it will not help but rather increase your chance of injury.The appropriate speed of lifting needs to be applied to all exercise movements. Whenperforming exercises, such as the bench press, squat, biceps curl, lat pull-down, etc., theweight should be moved at a rate of 1-2 seconds in each direction. This will ensure yoursafety and optimize strength training.Controlling the rate of movement affects themuscle you intend to strengthen.Always make use of a spotter if you are using free weights. Refer to Appendix Afor form illustrations and instructions, so you can change your technique if you are notfollowing the proper directions.Exhale when moving a weight against gravity.Proper breathing techniques must be used during weight training. Exhale duringpositive weight movement (moving the weight against gravity). This helps prevent thevalsalva maneuver (an increase in internal pressure caused by holding your breath duringlifting exercises) which can result in damage to the cardiovascular system. Never hold yourbreath while performing any exercise task.Types of WorkoutsA Circuit Routine Training for the first week of the strength development phase andmuscular endurance phase is presented in Table 6-8 and Table 6-9, respectively. Workoutsfor the other weeks can be obtained by reviewing Table 6-6 and Table 6-7. Remember,periodization is the key to improving overall muscle strength and endurance.The Navy SEAL Physical Fitness Guide 103