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

A unit's PT schedule should beflexible enough to accommodatedifferent training needs.It may take one to four weeks for an operator or platoon returning from the field tocompletely regain levels of aerobic and muscular fitness comparable to those whenexercising regularly in a basic unit PT program. Allowing time to gradually increase fitnesswill improve performance, prevent overtraining, and decrease the likelihood of overuseinjury or re-injury. Those returning to PT following surgery and/or rehabilitation need toreturn to basic PT gradually. When performing calisthenics, more is not necessarilybetter, and in fact, can be harmful. Too many repetitions can cause an overuse injury orworsen an existing injury.The goal of a PT program should beto develop aerobic capacity, muscularstrength, endurance, power, and flexibility,NOT TO OUT PERFORM OTHERS.Competitive exercise situations, such as “Burn Out” PT and pyramid sets, can bechallenging, but if not handled correctly, can cause injury. SEALs should train like eliteathletes and avoid situations that could contribute to injury.Calisthenic sessions occasionally include holding an exercise in the halfwayposition for 2-10 seconds. This technique is often applied to pull-ups, dips, or push-ups inan attempt to make the exercise more difficult or alleviate boredom. For example, whenperforming a pull-up, the operator will maintain the position halfway between the startingposition and the bar, while the chin is over the bar, and again halfway down the bar. Thistechnique is NOT recommended.Holding a mid-exercise contraction stressesthe joints, tendons, and ligaments and cancause an injury or worsen an existing injury.Slowing the cadence throughout the entire exercise (i.e., 10 seconds up to the bar,10 seconds back to the starting position), is recommended for added strength gains,alleviation of boredom, or to increase the difficulty.136 Calisthenics