Book Summary - Navy Seal Fitness Guide

creation date: 2020-08-13, latest update: 2020-08-15

Original link to guide in PDF here.

Note0 : My own minimal exercise program

Note1 : Navy Seal physical screening test

Chapter 1: Overview of Physical Fitness

Not Relevant to me.

Chapter 3: Cardiorespiratory Conditioning

ACSM recommendation: “Every US adult should accumulate 30 minutes or more of moderate intensity physical activity on most, preferably all, days of the week”

Chapter 4: Running for fitness

Table: Example of Program to run 40 km per week

Week Mon Tues Wed Thur Fri Sat Sun Total
One 4 CT* 5 3 CT 3 5 20
Three 5 CT 5 5 CT 5 5 24
Five 5 CT 6 6 CT 6 6 29
Seven 7 CT 7 8 CT 5 8 35
Nine 6 CT 8 8 CT 8 10 40

Chapter 5: Swimming for Fitness

This is skipped, since we have no suitable pool nearby.

Chapter 6: Strength Training

Chapter 7: Flexibility

Chapter 8: Calisthenics

Chapter 9-end: Not relevent to me. might read later.