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

Strength and flexibility are closely linked.Building strength tends to shorten muscles and limit flexibility; thus, stretching isessential for maintaining flexibility. The final recommendations are shown in Table 15-1.Some of the activities cannot accommodate the entire group, but rather must be done insmaller groups. For example, circuit weight training can be done in groups of 8 to 12, butnot the entire team. These are recommendations, but alternate activities can be substituted.Table 15-2 provides some suggestions for alternative activities.Table 15-1. The Navy SEAL Physical Fitness ProgramWeek DayActivities for the DayMondayStretch/1 circuit of O’COURSE/3 Mile Run/StretchTuesdayPT/1.5 Mile Swim/StretchWednesdayPT/4-5 Mile Run with Fartlek Workout/StretchThursdayRun 3 Miles/Swim 1/Run 3/StretchFridaySaturday andSundayTwice EachWeekAlternate 10 Mile Hike with Pack and Monster MashTake one day off and use other day for endurance trainingaccording to your preferences2 Platoon hours with circuit/weight training248 Physical Fitness and Training Recommendations