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

The second occasion occurs where calisthenics are modified to overload themuscles so that they contribute to strength development. This can be achieved by any of thefollowing:" Adding weight (e.g., pull-ups or push-ups while wearing a weighted pack)." Using a buddy for resistance (e.g., having a buddy sit onyour hips while doing bent over calf raises; buddy- assistedleg extensions)." Exercising on one side of the body only (e.g., one-legged squats orcalf raises)." Modifying the exercise (e.g., elevating the legs during push-ups)." Super sets/pyramids.These modifications can be particularly helpful if weight training facilities are notavailable and a strength workout is required.Calisthenics in NavalSpecial WarfareMuscle strength and endurance are both essential for operational performance.Muscular strength is also required for many Special Warfare missions. Muscular enduranceis needed when work is required over longer periods of time (e.g., patrolling with a heavyload, climbing with equipment, swimming, or carrying a buddy).The goal of a physical training (PT) program for the SEAL should be to developcomplete muscular fitness (i.e., strength, endurance, and power). Muscle strength providesthe foundation for muscle endurance and power. An adequate strength base not onlyimproves performance, but also decreases the likelihood of injury. For this reason it isrecommended that at least two strength workouts (low-repetition [10-12 reps], highresistance exercises per muscle group per week), as described in Chapter 6, be part of theSEAL’s physical fitness program. Traditional calisthenic exercises performed two to threetimes a week will develop and maintain muscle endurance. A plyometric program (SeeChapter 9) when necessary, can also be used to develop muscle power.Mission-related training schedules, lack of exercise equipment, and inadequatenutrition can keep operators from maintaining required fitness levels in the field.Calisthenics, however, are practical for field situations because they can be performedanywhere with minimal equipment. Moreover, calisthenics can also be modified to providea strength workout.The Navy SEAL Physical Fitness Guide 135