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USNAVALSPECIALWARFARE/NAVYSPECIALOPERATIONS PhysicalTrainingGuide
(LastRevisedJune,2008)

USNavalSpecialWarfare/NavySpecialOperationsprogramsrequiretheirpersonnelto possessextraordinarylevelsoffitness(strength,speed,endurance,agility)inavarietyof challengingsettings.Eachtrainingpipelineisextremelyrigorousbothphysicallyand mentally.CandidatesforBUD/S,SWCC,EOD,DIVER,andAIRRwillfaceuniqueand strenuousphysicalchallengeswhicharereflectedinthetrainingfortheirrespective programs.

DISCLAIMER:Preparationforthistrainingcanbeequallystrenuous. Youshouldconsultaphysicianbeforeyoubeginanystrenuousexercise program,suchastheonedescribedhere,oranydietmodification, especiallyifyouhaveorsuspectthatyoumayhaveheartdisease,high bloodpressure,diabetes,oranyotheradversemedicalconditions.If youfeelfaintordizzyatanytimewhileperforminganyportionof thistrainingprogram,stopimmediatelyandseekmedicalevaluation. TheUnitedStatesGovernmentandanyservicememberorcivilian employedbytheUnitedStatesGovernmentdisclaimsanyliability, personalorprofessional,resultingfromthemisapplicationofany trainingprocedure,technique,orguidancedescribedinthisguide.

ThePhysicalScreeningTest(PST)isageneralindicatorofwhetheryouhavethe baselinefitnessnecessarytocompletethesedemandingprograms.Forexample, statisticalanalyseshaveshownthathigherPSTscores(particularlyfasterRunandSwim times)correlatewithagreaterlikelihoodofcompletingBUD/S. Youshouldrealizethat acandidatewhoentersBUD/ShavingonlyachievedtheminimalPSTstandardshasa verylowprobabilityofcompletingtheprogram.Itisalsotruethatacandidatewithvery highPSTscoresisnotguaranteedofsuccess,buttheoddsareseveraltimesgreater. YourgoalshouldbetoexceedminimalPSTstandardsandachieveascorethatpredictsa greaterlikelihoodofsuccessinyourprogram.Ageneral rankingofPSTscoresfor BUD/Scandidatesis: Run <9:44 9:4410:38 >10:38 Swim <9:17 9:1710:35 >10:35

HIGH: MED: LOW:

SummaryofMajorPrinciples Everyweek,performoneLSD(LongSlowDistance),oneCHI(ContinuousHigh Intensity[short]),andoneINT(Interval)workoutforrunningandswimming.Perform strengthtraining(weightlifting)46timesperweek(upperandlowerbodyonseparate days).Performcalisthenics,coreexercisesandflexibilitytraining46daysperweek. Performspecificinjurypreventionexercisesasneeded.Performallactivitiesregularly andconsistently.Graduallybuilduptheworkloadfromasafeandmanageablelevelto thehighestleveloffitnesspossibleinthetimeavailablebeforetakingthePST.Continue

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SEALSWCC.com todevelopfitnessthroughoutDEPandduringyourSpecialWarfare/SpecialOperations program. GeneralTrainingGuidelines Exerciseisphysicalactivityforthepurposeofpromotinghealth. Trainingisdistinct fromexerciseinthatitinvolvesphysicalactivityperformedwiththegoalofimproving performanceonadesignatedtaskorevent.Yourspecifictraininggoalistoimprove performanceonthePST,andtheworkoutsyouperformshouldbeselectedwiththatgoal inmind.Somekeywordsthatdescribeeffectivetrainingincludesystematic(havinga plannedandorganizedapproachratherthandoingworkoutsrandomlyorhaphazardly) progressive(improvementinagradual,steady,continualmanner) consistent(makinga commitmenttotrainregularly,withoutdoingtoomuchortoolittleduringanytraining phase)andspecific(concentratingeffortsontheactivitiesthatwillbetested).Acertain amountofcrosstraining(alternativeactivitiessuchascycling,rowing,ropejumping, etc.)isfineforthesakeofvariety,whenfacilitiesareunavailable,torehabinjury,orto supplementyourbasictrainingbutrememberthatoptimalresultsonthePSTwillcome fromfocusingmostofyourattentiononbecomingasolidrunnerandswimmer,aswellas developingthenecessarymuscularenduranceformaximumpullups,pushups,andsit ups.Trainingshouldbebalanced,butyoushouldworktoimproveyourweakestareas andnotfocusasmuchattentiononareaswhereyoualreadyexcel.Inotherwords,ifyou areasolidrunnerbutaweakswimmer,dontspendallyourtimerunningjustbecause youaregoodatit.Itisrecommendedthatyoumoveoutofyourcomfortzoneandspend enoughtimeinthewatertobecomeasolidswimmeraswell. Effectivetrainingrequiresadequatetime,anditisimportanttoemphasizetheneedfor steady,continual,relativelyslowandsystematicprogress.Avoidattemptstomaximize fitnessinunrealisticallyshorttimeperiods.Itissuggestedthatindividualswitha moderatefitnesslevelandahistoryofpriortrainingandsportsparticipation allowa minimum of13weeksofspecificpreparationtofollowtheprogramoutlinedinthis trainingguide.Itissuggestedthatindividualswithlowfitnessornohistoryoforganized trainingallowaminimum of6months(26weeks)ofspecificpreparation. Youcanuse yourabilitiestoswim500yardsandrun1.5milesasanestimateofyourfitness.Perform atimedswimandatimedrun.IfyouplantoenterBUD/Sandswim500yardsslower than10:35or run1.5milesslowerthan10:38,youshouldbepreparedtoallowmorethan theminimumof13weekstotrainforthePST.The1326weeksrecommendationisa generalization,calculatedtogiveyouareasonablechanceofperformingacceptablyon thePST,butthereisnoabsolutedurationforthetrainingprogram.Rememberthereisno upperlimittofitnessandsinceperformanceinNavalSpecialWarfare/NavySpecial OperationsprogramscorrelateswithPSTscores,youshouldstrivetomaximizefitnessas muchaspossible.Theloweryourinitialfitnesslevel,themoretimeyouwillneedto realizeyourfullpotential. Asageneraltrainingrecommendationtoreduceinjuriesandavoidprematureburnout, makesuretoincreaseyourworkload(totaltimeandvolumeoftraining,especially runningandswimming)by nomorethan510%fromthepreviousweek.

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SEALSWCC.com DescriptionofWorkoutFormats Trainingprogramsfeatureworkoutsofvarioustypesindifferentcategoriesoftenreferred toastrainingbands.Differenttrainingbandsincludeworkoutsofdifferentlengthsand intensities,designedtotargetspecificphysiologicaladaptations.Itisbeyondthescope ofthisintroductiontodiscussthephysiologicalaspectsoftraining,butadescriptionof threebasictrainingbandstohelpprepareyouforthePSTisprovidedbelow.Ingeneral, weeklytrainingsessionsshouldbeamixoflongerworkoutsatlowerintensitiesand shorterworkoutsathigherintensities,includingintervalsessions.Todeterminethe appropriateintensityforintervalsessions,itwillbenecessarytodotimedperformances ofthePST1.5milerunand500yardswim. LSD=LongSlowDistance(a.k.a.SteadyState).TheintensityofLSDworkislowto moderate.Thepaceshouldfeelrelativelyeasyandrelaxed.Theseworkoutsbuild enduranceandproviderelativerecoverybetweenmoreintensesessions.Ageneral methodtodeterminetheappropriateintensityistousetheTalkTest. Youshouldbe abletotalkcomfortablyinshortsentences/phraseswhiletraining,drawingbreath betweenphrases.Ifyoucantspeakyouareworkingtoohardandifyoucanspeak continuallyyouarenotworkinghardenough.Theoverallfocusshouldbeonduration morethanintensity.Apersonwith exceptionalfitnessmightperform4090minutesof continuousmovementinonesession.ApracticalgoalforaBUD/Scandidateistobuild uptobeingabletocomfortablyrun56milesorswim11mileswithoutstopping. CHI=ContinuousHighIntensity (a.k.a.AnaerobicThreshold).Thesesessions typicallyinvolvemovingfor1520minuteswithoutstopping,atapaceapproximately 9095%ofthemaximal paceyoucouldholdforthatduration.Theworkoutshouldbe verydemandingbutnottotallyexhausting.Onascaleof110,with10beingthegreatest effortpossible,theworkoutshouldfeellike89.Withlowfitness,onerepetitionof15 20minutesissufficient,butasfitnessimproves23repetitionsmayberequired.When performingmorethanonerepetition,allowsufficientrecoverybetweenrepetitionssoyou canmaintainthedesiredintensityof9095%ofmaximalpace. Somewillbeableto recovermorequicklythanothers,sothereisnosettimeperiod,butareasonablerecovery periodisapproximatelyhalfoftheworktime.Duringthistime,keepmovingatalow intensity (slowjog,briskwalk,oreasystroke).Donotcometoacompletestop. INT=Interval(alternateshort,intenseworkintervalswithperiodsofrecovery).The formatconsistsofrunningmileintervalsorswimming100yardintervals,allowinga recoveryperiodof22timestheamountoftimeittakestoperformtheworkinterval (1:22.5work:recoveryratio).Yourintensityorpaceshouldbeslightlyfasterthanthe paceofyourmostrecent1.5milerunor500yardswim.Forexample,ifyourecently completeda1.5milerunin10:30,thebasepacepermilewas1:45.Initially the intervaltrainingpaceformilerepeatsshouldberoughly4secondsfasterthanthebase pace.Usingthisexampleyouwouldattempttoruneachmilerepeatinanaverage timeofapproximately1:41.Forswimming,yourinitial intervalpaceshouldberoughly 2secondsfasterthanyourbasepaceper100yardsforatimed500yardswim.For example,ifyoucompleteda500yardswimin10:30,theaveragepaceper100yardswas

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SEALSWCC.com 2:06,andyouraveragetimetocomplete100yardintervalsshouldbeapproximately 2:04.AppropriatepacesforintervalworkoutsaresummarizedinTable1. Withalowleveloffitnessitmaybenecessarytobeginwith45intervalspersession.It isrecommendedyouprogressivelybuildtowardcompleting810intervals.Donotrunor swimmorethan10intervalsduringanintervalsession.Whenyoucancomplete10 intervalsintheprescribedtimes,workongraduallyperformingtheintervalsalittlefaster eachweek.Workonconsistency,tryingtokeeplittlevariationbetweenyourfastestand slowestintervalandpacingyourselftobefastestattheendoftheworkout. Occasionally th th (suchasevery4 or5 week)itmaybebeneficialtoincreaseyourintensity(fasterpace) usingshorter,morefrequentintervals.Forexample,1620x220yardrunningintervals or1620x50yardswimmingintervals.Theguidelinesforrecoveryin Table1are broad,toallowindividualstoutilizetherecoveryperiodthatwillhelpoptimize performance.Allowenoughrecoverytimetomaintaintheproperworkintensity,without takingexcessivetimeorwastingtime.Topromote faster/morecompleterecovery,itis desirabletoutilizeacertainamountof activerecovery,suchaswalkingbrisklyor joggingslowlyforpartofthetimebetweenmilerunningintervals.
Table1:IntervalPaces
ThenYour IfYour 1/4Mile RUN Repeat TimeIs: TimeIs: 8:008:30 1:161:21 8:309:00 1:211:26 9:009:30 1:261:31 9:3010:00 1:311:36 10:0010:30 1:361:41 10:3011:00 1:411:46 11:0011:30 1:461:51 11:3012:00 1:511:56 12:0012:30 1:562:01 12:3013:00 2:012:06 13:0013:30 2:062:11 13:3014:00 2:112:16 14:0014:30 2:162:21 14:3015:00 2:212:26 15:0015:30 2:262:31 15:3016:00 2:312:36 AndYour Recovery TimeIs: 2:323:23 2:423:35 2:523:48 3:024:00 3:124:13 3:224:25 3:324:38 3:424:50 3:525:03 4:025:15 4:125:28 4:225:40 4:325:53 4:426:05 4:526:18 5:026:30 ThenYour IfYour 100Yard SWIMTime Repeat Is: TimeIs: 8:008:30 1:341:40 8:309:00 1:401:46 9:009:30 1:461:52 9:3010:00 1:521:58 10:0010:30 1:582:04 10:3011:00 2:042:10 11:0011:30 2:102:16 11:3012:00 2:162:22 12:0012:30 2:222:28 12:3013:00 2:282:34 13:0013:30 2:342:40 13:3014:00 2:402:46 14:0014:30 2:462:52 14:3015:00 2:522:58 15:0015:30 2:583:04 15:3016:00 3:043:10 AndYour Recovery TimeIs: 3:084:10 3:204:25 3:324:40 3:444:55 3:565:10 4:085:25 4:205:40 4:325:55 4:446:10 4:566:25 5:086:40 5:206:55 5:327:10 5:447:25 5:567:40 6:087:55

GeneralComments:Runtrainingshouldbeperformedinappropriaterunningshoes,not boots.Itisrecommendedthatyouseekadvicefromanexperiencedprofessionalatan establishedrunningstore,oraSportsMedicineprofessional. TheCombatSwimmer SidestrokeisusedduringthePSTandduringalltrainingatBUD/S. AtBUD/Salmostall swimmingisdonewithfins,butthePSTisperformedwithoutfins.Mostofyour swimminginpreparationforthePSTshouldbeperformedusingthesidestrokewithout fins.Youmayoccasionallyusethefreestylestrokeforgreaterspeed/intensity(suchas

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SEALSWCC.com duringintervaltraining).Youmayoccasionallyusefinsforpartofaworkout,butuse cautionsinceuseoffinswithoutproperpreconditioningcanleadtoinjury. GeneralMuscularEndurance ThePSTrequiresmuscularendurancetoperformnumerouspushups,situpsandpull ups.Strengthtrainingandcoreexerciseswillpartiallyaddressthisrequirement,but specificpreparationforthesetestexercisesisnecessary. Usingpropertechnique, performsetsofpushups,situpsandpullups35timesperweek,resting12minutes betweensets.NotethatwhilethePSTrequirestheexercisestobeperformedas rapidlyaspossible,intrainingthebestadaptationswillcomebyperformingthe exercisesinaslowandcontrolledmanner. Thenegativeordownwardportionshould takeatleasttwiceaslongasthepositiveorupwardportion,toachievemaximumbenefits byresistinggravity.Approximatelyonceperweek,performamaxset(maximalnumber ofconsecutiverepetitions)toassessyourprogress.SeeTable2forspecifictraining recommendations.Seethedescriptionsbelowofeachexercisetoseehowitmustbe performedduringthePST.Whiletraining,youmayoccasionallydoalternateversions forvarietyandadditionalfitnessadaptations.

Table2:Pushup/Situp/PullupProgressions
Pushups&Situps IfYourMax <40 Is Your Sets Reps Total WorkoutIs 56 1015 5090 IfYourMax 4060 Is Your Sets Reps Total WorkoutIs 45 1520 60100 IfYourMax 6080 Is Your Sets Reps Total 45 2025 80125 WorkoutIs IfYourMax 80100 Is Your Sets Reps Total WorkoutIs 34 3040 90160 IfYourMax >100 Is Your Sets Reps Total WorkoutIs 34 4050 120200 Pullups IfYourMax Is Your WorkoutIs IfYourMax Is Your WorkoutIs IfYourMax Is Your WorkoutIs IfYourMax Is Your WorkoutIs IfYourMax Is Your WorkoutIs <6 Sets 56 Reps 23 69 Sets 45 Reps 45 1012 Sets 45 Reps 56 1315 Sets 34 Reps 810 >15 Sets 34 Reps 1012 Total 3048 Total 2440 Total 2030 Total 1625 Total 1018

Pushup Description Beginintheuporfrontleaningrestposition,withfeettogetherandpalmson floordirectlybeneathorslightlywiderthanshoulders. Back,buttocks,andlegsshouldremainstraightfromheadtoheelsatalltimes. Palmsandtoesremainincontactwiththefloor.

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SEALSWCC.com Lowertheentirebodyasasingleunitbybendingtheelbowsuntilthearmsform rightangles,thenreturntothestartingpositionbyextendingtheelbows,raising thebodyasasingleunituntilthearmsarestraight. Variations Includewide,narrow(triceps),anddivebomber. Usecautionwithanypushupvariation,sinceplacingthehandsinanyposition otherthanbeneaththeshouldersmaycreatepainfulstressontheelbows. Additionalchallengecanbecreatedbyliftingonefootoffthefloor,orbyplacing thefeetonaraisedsurfaceslightlyhigherthanthehands. Situp Description Beginbylyingflatonfloorwithkneesbentandheelsapproximately10inches frombuttocks. Armsshouldbefoldedacrossthechestwithhandstouchingtheupperchestor shoulders.Thefeetmaybestabilizedifdesired. Toperformtheexercise,curlthebodyup,touchingtheelbowstothethighsjust belowtheknees,keepingthehandsincontactwiththechestorshoulders. Aftertouchingelbowstothighs,liebacktilltheshoulderbladestouchthefloor. Variations Withfingersplacedlooselybehindneck(dontpullonneck),curlthetrunkup androtatesotherightelbowcontactstheleftkneelowertrunktofloorandbring leftelbowuptorightkneecontinuealternatingrotationsfromrighttoleft. Keepingshouldersonthefloorandkneesbent,alternatedrawingeachkneeupto theoppositeelbow.Returneachlegsothefootrestsonthefloorwhiletheother kneeisdrawnup. Witharmsacrosschestorfingersbehindneck,keepingthekneesbent,liftthe legsandhipsoffthefloordrawingthekneestowardstheshoulders.Afterthe abdominalshavebeenfullycontracted,lowerthehipsandlegsuntilthefeettouch thefloor. Note:forallabdominalexercises,keepthepelvisneutralandthelowerback pressedtothefloor,toavoidputtingstressonthelumbarspine. Pullup Description Beginsuspendedfromthebarinadeadhangwitharmsandshouldersfully extended,palmsshoulderwidthapartandpronated(overhandgrip,facingaway). Pullbodyupuntilchinisevenwithorabovethetopofthebar. Legsmaybecrossedoruncrossedasdesired,butnokippingorjerkingmotions allowed. Lowerthebodyinacontrolledfashionuntilarmsandshouldersarefully extended. Variations Narroworwidegrip

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SEALSWCC.com Supinatedgrip(chinupwithunderhandgrip,palmstowardsthebody,tomore completelyisolatethebiceps) Hangfrombarwithhandsadjacentandonoppositesidesofthebar,palmsfacing inwardinoppositedirections,andalternatelypulltherightandleftshouldersup tothebar(alsocalledmountainclimberorcommandopullups) StrengthTraining/WeightLifting Muscularstrength(theabilitytoproduceforceduringasinglecontraction)shouldbe developedwhenpreparingforthePST,notonlytoenhanceperformanceontheactual test,butalsotofacilitatetheoveralltrainingprocessandreducetheriskofinjury.While strengthrelativetobodyweight(suchasperformingmultiplepullupsorbeingableto easilyclimbarope)iscrucialforperformanceinprogramssuchasBUD/S,purestrength isalsodesirable.Youwillbenefitfromfollowingastrengthtrainingprogramwhich adherestotheguidelinesoftheAmericanCollegeofSportsMedicine,orACSM(linksto guidelinesareprovidedbelow).However,astrengthtrainingprogramshouldnotdetract youfrompursuingcompetencyinrunningandswimming.Dontconcentrateallyour timeandenergyintheweightroom.Itisnotnecessarytoaddmasstobenefitfrom strengthtraining.Properliftingaidsininjurypreventionbuttakecaretoliftproperlyand avoidinjuriescausedbylifting. Awelldesignedandproperlysupervisedprogramfor generalstrengthshouldbefollowed.Therearemanydifferenttrainingprotocols (numberofsets,reps,etc.)forbuildingstrength,andnumerousmethodsofproviding adequateresistance(freeweights,machines,bodyweight,etc.)Arecommendedformat istoperformasinglesetof812repetitions(reps)ofvariousexercisesthattargetmajor musclegroups.Asecondsetofagivenexercisemayoccasionallybeperformedto provideadditionaltrainingstimulus,butinmostcasesonesetissufficienttoproduce significantincreasesinstrength. Asinglesetshouldbeperformedusingaweightthat cannotbeliftedmorethan812timesgivingmaximaleffortandusingpropertechnique. Performamaximumof810total setspersession.If anyexercisesareperformedtwice, thesecountasadditionalsets.Itisrecommendedyouuseasplitroutineofupperbody andlowerbodyexercisesonalternatedays.Movefromoneexercisetothenextquickly, onlyrestingtheamountoftimeittakestosetuptheproperweightatthenextstation. Thisapproachistimeefficientandpromotesgreateroverallintensityandsome cardiorespiratoryadaptations.Belowisalistofexercisesyoumightincorporateinto yourstrengthprogram.Thislistisnotdefinitive,andindividualsmaycreate personalizedroutinesbasedonequipmentavailabilityandindividualpreferences.The generalformatistoalternateavarietyofexercisesthatinvolvepushing(extension)with pulling(flexion)andtargetseveral majormusclegroups. UpperBodyExercises:Latpulldowns,shoulder(military)press,bicepscurl,bench pressorinclinepress,seatedrowpull,deltoidlateralraise(nomorethan45elevation), uprightrow,tricepsextensionordips.LowerBodyExercises:Lunges,legcurl,back hyperextension,legpressorsquats,andheelraises. ForgeneralstrengthtrainingguidelinesfromtheAmericanCollegeofSportsMedicine (ACSM),visit: http://www.bodybuildbid.com/articles/miscellan/weightrainguid.html

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Formoreinformationandmoredetailedguidelines,visit: http://www.fitness.gov/DigestSeptember2005.pdf CoreStrength Inadditiontodevelopingthestrengthoflargemusclegroupsusingtraditionalexercises suchasthebenchpressorsquat,itisimportanttodevelopthestrengthandenduranceof coremusclesintheabdominalandspinalregions.Thiswillimproveoverallbody balanceandalignment,improvestability,andreduceinjury.Situpsandpushups,which shouldbeperformedregularlyinpreparationforthePST,areimportantcoreexercises. Additionalcoreexercisesincludethebridge,plank,andbirddog.SeeTable3for specifictrainingrecommendations.Workuptobeingabletocompletethesetsandreps listedineachtimeperiod.Youdonthavetomakeeachjumpallatonce. Onemorenoteaboutcorestrength:effectivetrainingisasmuchaboutlearningto activatethelesserusedmusclesasitisaboutincreasingtheirstrength.Animportant coremusclethatshouldbeactivatedduringeachsessionisthetransverseabdominis. Youcanfeelthismuscleactivatedwhenyoucough,andonetechniquetomakesureitis activeduringcoreexercisesistocoughbeforeperformingacoreexerciseandtomake sureyoufeelthismusclecontractingduringtheexercise.

Table3:CoreExerciseProgressions
Exercise Week16 2x20reps (alternating) 2x30sec 2x30sec 2x20reps (alternating) 2x10reps 2x20reps Week711 2x25reps (alternating) 2x45sec 2x40sec 2x25reps (alternating) 3x8reps 2x25reps Week1216 3x20reps (alternating) 3x40sec 2x45sec 3x20reps (alternating) 2x12reps 3x20reps Week1721 3x25reps (alternating) 3x50sec 2x50sec 3x25reps (alternating) 3x10reps 3x25reps Week2226 3x30reps (alternating) 3x60sec 2x60sec 3x30reps (alternating) 3x12reps 3x30reps

Bridge Plank SidePlank (eachside) BirdDog Superman Wipers

Bridge Description Lieonbackwithkneesbentandfeetaboutteninchesfrom buttocks. Keeparmsatsidesorfoldedacrossthechestandkeepthepelvisneutral. Raisethehipsoffthefloor,creatingastraightlinebetweentheknees,hipsand shoulders. Lifttherightfootoffthefloorandextendtheleguntilitisstraightandcreatesa linefromtheshoulderthroughthehip,kneeandfoot.

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SEALSWCC.com Meanwhile,supportthebodysweightbystaticallycontractingtheglutesand hamstringoftheleftleg.Makesuretokeepthepelvisneutralandhorizontal dontletitdiptoward theunsupportedside. Holdthecontractionfor34secondsbeforeloweringthepelvistothefloorwith bothfeetnearthebuttocksintheoriginalstartingposition.Lifttheleftfootoff thefloorandextendthelegwhilesupportingthebodysweightwiththerightleg inthesamemannerfor34seconds. Continuetoalternatebetweenlegs. Plank Description Liefacedownonfloorwithlegsstraightandfeettogether,placeforearmson floorwithelbowsdirectlybelowshoulders,thenraisebodyoffthefloorsoweight issupportedbytoesandforearms. Holdbodyinthispositionbystaticallycontractingthecoremuscles,maintaining astraightlinefromheelstoshoulders. Variations Lifteacharmandlegofftheflooroneatatimeinturn,holdingeachpositionfor severalsecondsbeforemovingtothenextposition.Makesurethetorsoremains stable. Holdonearmandtheoppositelegoffthefloorsimultaneously. SidePlank Description Lieononesidesupportingbodyweightononeforearmwith elbowbelow shoulderandrestingtheotherarmalongthesideofthebody. Dontletthehipssagtowardsthefloor.Holdthespineandlegsinastraightline bystaticallycontractingthecoremuscles. Holdfordesiredlengthoftimeandswitchtotheotherside. Variations Maintaincorecontractionwhileliftingthetoplegoffthefloorbyabductingthe hip. Raisethebodyhigheroffthefloorbyextendingthesupportarmcompletely straightandsupportingtheweightwithonehand,meanwhileextendingthe oppositearmstraightabovethebody. BirdDog Description Beginonhandsandknees,withhandsdirectlybelowshouldersandhead&neck alignedwithback. Raisetherightarmuntilitisfullyextendedandparalleltothefloor. Simultaneouslyraisetheleftleguntilitisfullyextended.Thearm,legandback shouldallbeinthesamehorizontalplane. Keepthetorsostabledonotletthehipdropontheunsupportedside.

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SEALSWCC.com Holdfor34seconds,thenlowertheupraisedarmandlegtothestartingposition, andraisetheoppositearmandlegtothesameextendedpositions. Superman Description Liefacedownonfloorwithlegsstraight,feettogetherandarmsstraightand extendedoverhead. Keepingarmsandlegsstraight,liftbothhandsandbothfeetseveralinchesoffthe floorandholdfor34seconds. Relaxfor12secondsandrepeat. Variation Keepingarmsandlegsstraight,liftonehandandtheoppositefootseveralinches offthefloorandholdfor34seconds.Returntostartingpositionand simultaneouslylifttheotherhandandfoot.Continuetoalternateliftingopposite handsandfeet. Wipers Description Lieonyourbackwithlegsextendedstraightandtogether,andarmsoutstretched awayfromthebody. Liftthelegstogethertilltheyareperpendiculartotheground(hipsflexedto90 degrees).Keepingthehipsflexedto90degrees,rotatethelowertorsoandpelvis toonesidesothelegscontacttheground. Rotatethelowertorsoandpelvisthrougha180degreearctillthelegscontactthe groundontheotherside.Swingthelegsbackandforththrougha180degreearc (likeawindshieldwiper).Eacharccountsasonerep. Keeptheupperback,botharmsandshoulderbladesincontactwiththegroundat alltimes. Flexibility Flexibilityrequirementsvarydependingontheactivity.Thedegreeofanindividuals flexibilityvariesdependingontrainingbackgroundandanatomicallimitations.Though theamountoftimeandeffortdevotedtoflexibility(stretching)willnotbethesamefor everyone,sometimeshouldbedevotedtomaintainingorenhancingflexibility. Itis recommendedthatstretchingexercisesbeperformedfollowingrunningandswimming workouts,whilemuscleandconnectivetissuetemperatureisstillelevated. Formore information,visit: http://www.fitness.gov/digest_jun2000.htm Nutrition Eatingtherightfoods,intherightamounts,attherighttimes,allimpactperformanceand theeffectivenessoftraining.Goodnutritionispartoftheoverallhealthylifestyle encouragedforallcandidates. However,thereisnoneedforsupplementsoranytypeof commercial productsthatclaimtoenhanceperformance. Whilesuchproductsmaybe legal andarewidelyavailable,thereisnoconclusiveclinicalevidencethattheywill improveperformance.Excessiveconsumptionofsupplementsisfinanciallycostlyand

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SEALSWCC.com potentiallyunsafe.Furthermore,supplementsarenotregulatedbytheFDAandthereare noproductmanufacturingstandards.Commercialproductsmaycontainbanned substancesthatwouldcauseyoutofailadrugtest.Inshort,thereisnorealupsideand plentyofdownsidetotakingsupplements.Forgeneralnutritioninformationabout supplementsaswellasotherusefulinformationsuchasnutrientcontentofspecificfoods, visit: http://www.nutrition.gov/ Formorespecificinformationabouttherelationshipbetweennutritionandphysical performance,visit: http://www.fitness.gov/faq.pdf http://www.fitness.gov/nutrition.pdf http://www.fitness.gov/Reading_Room/Digests/DigestMarch2004.pdf InjuryPrevention Injuriesreducetrainingtimeandmaypreventindividualsfromreachingtheir performanceobjectives(excellingonthePSTorpassingBUD/S).Genetic predisposition,poortechnique,erraticorinconsistenttraining,inadequaterecovery,poor nutrition,inadequatestrengthorpoorflexibility,and/orperformingtoomuchwork withoutproperlyrampingupmayallcontributetoinjury.Discountinggeneticfactors,all oftheseproblemsarelargelyavoidable.Properpreparationcanreducethelikelihoodof sustaininganinjuryoratleastreducetheseverityofinjuriesthatdooccur.Therigorsof BUD/Stendtoincreasetheincidencesofcertaininjuriesbeyondthatofthegeneral population,butspecificinjurypreventionstrategiescanhelpmitigatetheseinjuries. BasicstretchingandstrengtheningexercisesarerecommendedinpreparationforBUD/S. Potentialproblemareasshouldbeemphasizedaspartoftheregularconditioning program. Theseareasincludethecalf,gluteals&ITB,hipflexors&quadriceps, hamstring,andshoulder. WarmUp&CoolDown Everyworkoutshouldbeginwithawarmupandendwithacooldown.Warmupsand cooldownsarenecessarytoallowyoutogetthemostbenefitfromyourtrainingand reducetheriskofinjury.Beforevigorousexercise,thebodyrequirestimetomake physiologicaladjustmentssuchaselevatingmetabolism,mobilizingenergysources, makingcirculatoryadjustmentstotheactivemuscles,andbeginningsweatoutputfor thermoregulation.Followingexercise,continuedlowintensityactivitywillallowthe bodyselevatedsystemstograduallyreturntobaselinevaluesandfacilitatetheremoval ofaccumulatedwasteproducts.Ingeneral,themoreintensethetrainingsession,the longerthewarmupandcooldownperiodsshouldbe.WarmupsforLSDsessionsmay involve510minutesofeasyjoggingorpaddlingwhilegraduallybuildingtheintensity toacomfortablelevelforbeginningtheworkout.Astheworkoutbegins,youmay continuetobuildintensitysothatyoucomfortablyfinishtheworkoutatafasterpace thanyoustarted.ForCHIandINTworkouts,youshouldwarmupfor1015minutesor more.Graduallybuildintensityfromaneasyjogorstrokeforseveralminutes,

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SEALSWCC.com eventuallyadding45highintensityburstslastingfrom15to30seconds.Thewarmup shouldelevateyourheartratesubstantially,increaseyourbreathingrate,andactivatea sweatresponse.Asyoubeginyourworkout,paceyourselftofinishfasterthanyou started(referredtoasnegativesplittinginracingjargon).Apropercooldown followingLSDworkoutsmayinvolve23minutesofeasyjoggingorstrokingfollowed by23minutesofbriskwalking.TimeperiodsforCHIorINTcooldownsshouldbe extendeduntilyouarebreathingeasilyandyourheartrateisclosetoitsnormalresting value.Itisrecommendedyouperformstretchingexercisesneartheendofthecooldown period,beforetissuetemperaturesreturntorestingvalues. GeneralWorkoutSchedule Table4providesagenericworkoutscheduleasanexampleofhowthevariousworkouts usedtoprepareforthePSTandBUD/Smightbeorganizedinagivenweek.Training withanAMPMformat(suchasliftingandcoreworkinthemorning,andrunningor swimmingplusstretchingintheevening)isbeneficial,allowingmorerecoveryanda higherqualityofworkforeachsession.However,ifnecessary,alltrainingcanbe performedinoneextendedblockoftime.Theexactorderofactivities(cardiolifting calisthenicsorcore)maynotbecritical,sincethereareprosandconstoeachpossible sequence.However,itisimportanttodostretchingexercisesonlyafterthoroughly warmingup,suchasfollowingrunningorswimming.Ifperformingseveralactivitiesin onesession,itmaybebeneficialtoperformyourweakestactivityfirstwhileyouarestill fresh.Takecaretoavoidoverexercisingagivenbodypartwithtoomanyexercisesor activitiesinthesameday.Notethatthescheduledoesnotplaceupperbodystrength trainingandswimmingorlowerbodystrengthtrainingandrunningonthesamedays. Sincethereissomeoverlapbetweenthedemandsofweightlifting,calisthenics(push ups,situps,pullups)andcoreexercises,donotcombinemorethantwooftheseroutines onagivenday.

Table4:WeeklyTrainingSchedule Mon Tue Wed

Run Swim Lift Calisthenics Core Stretch
LSD Upper CHI Lower INT

Thu
LSD

Fri
CHI Upper

Sat
INT Lower

Theprocessbeginswithatimed500yardswimand1.5mileruntoassessbaseline fitnesslevelsandestablishayardstickforfutureimprovement.Ageneralprogressionto increaseworkloadover13weekswouldbetoincreaseLSDworkoutdistancebya standardweeklyincrement.Forexample,beginwitha3mileruninthefirstweekand addmileeachweekuntil6milesisachieved,orbeginwitha1000yardswimandadd 100yardseach weekuntil2200yardsisachieved.Yourintervalprogressionmay involvestartingwith4intervals(milerunningor100yardswimming)duringthefirst weekandaddinganadditionalintervaleverysecondweekuntil10intervalscanbe

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SEALSWCC.com completedinyourprescribedtime.Thisbasicmodelcanbemodifiedslightlydepending onwhetheryoubeginwithaloworahighleveloffitness,youareaslowerrunneror swimmer,oryouhaveanyotherspecializedcircumstances. Table5summarizeshow workloadacrossthedifferenttrainingbandsmaybeprogressedoverseveralweeks.

Table5:WorkoutProgressions

LSD
Week 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 Run (miles) 3 3.25 3.5 3.75 4 4.25 4.5 4.75 5 5.25 5.5 5.75 6 6.25 6.5 6.75 7 7.25 7.5 7.75 8 8.25 8.5 8.75 9 9.25 Swim (yards) 1000 1100 1200 1300 1400 1500 1600 1700 1800 1900 2000 2100 2200 2300 2400 2500 2600 2700 2800 2900 3000 3100 3200 3300 3400 3500

CHI
Run& Swim (minutes) 15 15 16 16 17 17 18 18 19 19 20 20 2x12 2x12 2x12 2x14 2x14 2x14 2x16 2x16 2x16 2x18 2x18 2x18 2x20 2x20

INT
Run& Swim (reps) 4 4 5 5 6 6 7 7 8 8 9 9 10 10 10 10 10 10 10 10 10 10 10 10 10 10

1.5(timed) 500(timed)

Individualsbeginningspecificpreparationwithahigherleveloffitnessmaychooseto beginwithahighertrainingvolume(suchasa5milerunratherthana3milerun,as indicatedinWeek9of Table5).Individualswithseveralweeksormonthstoprepare maychoosetoincreasetheirLSDworkbyperforminglongersessionsand/orincreasing thenumberofsessionsperweek(seeTable6foranexample).Additionally,asfitness improves,itwillbehelpfultooccasionally(say,onceperweek)incorporatealonger sessionofactivity(23hours)suchashiking,canoeing,roadcycling,ormountainbiking atacomfortablebutsteadypacetoimprovephysicalandmentalendurance.However,be suretorampupthetotalworkloadslowlyandgraduallyasyourfitnessimproves.Dont attemptaworkloadthatwillleadtoovertrainingorcauseburnout.DonotperformCHI orINTsessionsbeyondoneperweekforrunningandswimming.

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Table6:WeeklyTrainingSchedule(IncreasedLSDSessions)

Mon
Run Swim Lift Calisthenics Core Flex
LSD
8miles

Tue

Wed
INT
10x mile

Thu
LSD
4miles

Fri
CHI
2x20 minutes

Sat

LSD
1500 yards

CHI
2x20 minutes

LSD
3000 yards

INT
10x100 yards

Upper

Lower

Upper

Lower

Candidateswhodontpossessbalancedfitness(areclearlyslowerineitherrunningor swimming)shoulddevoteagreaterpercentageoftheirtrainingtimetoimprovethe sloweractivity.SEALcandidateswithaswimtimeslowerthan10:35oraruntime slowerthan10:38(consideredaLowPSTranking),whiletheotheractivityisMed orHigh,shouldfocusmoreattentionontheslowerevent. Table7isanexampleofa genericscheduleweightedtoward improvingaslowerswimmer.Astrongswimmerwith limitedrunningabilitywouldreversetheschedule.Ifacandidateisslowinbothrunning andswimming,overallfitnessshouldbebuiltfromthegroundupinabalancedfashion.

Table7: WeeklyTrainingScheduleForASlowSwimmer

Mon
Run Swim Lift Calisthenics Core Flex
LSD

Tue
INT Upper

Wed
CHI Lower

Thu
LSD

Fri
LSD Upper

Sat
INT Lower

HowLongDoesTheProgramLast? Itisrecommendedtheprogrambeperformedaminimumof13weeks,butitcanbe extendedindefinitely. Table8summarizestheinformationalreadyprovidedinthis documentregardingschedulingofcardioandstrengthactivitiesanddistancetargetsfor runningandswimmingovera26weekperiod.Beyond26weeks,itisrecommendedyou donotincreaseINTorCHIdistances.Rather,yourfocusshouldbeongraduallyand progressivelyincreasingintensityforthesetdistancesoftheseworkouts.Theamountof LSDworkyouperformcanslowlyandgraduallybeincreasedaslongastraining continues.However,beyond910milesofrunningperweekand35004000yardsof swimmingperweek,theimprovementsinfitnessbecomeproportionatelysmallerrelative tothetimeinvested.IfyouperformlargeamountsofLSDwork,besuretokeepthepace

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SEALSWCC.com relativelyeasyandrelaxed.Ifyoufollowtheserecommendationsasyouprepareforthe PSTandasyouwaittobeginyourSpecialWarfare/SpecialOperationsprogram,youwill possessthenecessaryfitnesstoperformwellonthePSTbutalsoavoidburningout.You willthereforebeinpositiontocontinuedevelopingfitnessthroughoutthedurationof yourprogram. LimitedFacilities/SpecialConsiderations FacilitiesrequiredtoprepareforthePSTincludearunningsurface(track,park,orroad withlowtraffic)andapool.Itisassumedthatallcandidateswillbeabletofindsuitable locationsforrunning.Somecandidatesmaybechallengedtofindappropriateand accessiblefacilitiesforswimtraining.Ideally,trainingwillbeconductedinawell maintainedandsupervisedpoolsuchasahighschool,university,orYMCA.Thebasic PSTtrainingprogramrecommendsthreeswimmingworkoutsperweek,anddepending onanindividualslocationandtheproximityoffacilities,someplanningandtravelmay berequired.Swimminglessthanthreetimesperweekisnotideal,butonceortwiceper weekisbetterthannoswimming.Candidatesshouldmakeeveryefforttolocatetraining facilitiesintheirareaandtravelifnecessary.USASwimming,thenationalgoverning bodyforthesport,maintainsawebsitewithatooltohelplocatepoolsandswimming clubsinyourarea.Searchescanbeperformedbycity,state,orzipcodeatthefollowing link: http://www.usaswimming.org/usasweb/DesktopDefault.aspx?TabId=503&Alias=Rainbo w&Lang=en Apullupbarisrequiredtoperformpullups.Pushupsandsitupscanbeperformed almostanywhere.Additionalstrengthtrainingshouldalsobeperformed.Freeweights andmachinesarecommonlyemployedtoprovideresistance.Mostcandidatesshouldbe abletofindwellmaintainedandsupervisedfacilitiessuchasahighschoolorhealthclub withinareasonabledistance.Iffacilitieswithfreeweightsormachinesarenot accessible,itisstillpossibletobuildstrengthbybeingcreativeandapplyingother sourcesofresistancesuchasbodyweight,elasticbands,orhouseholdobjects.Your musclesreallydontcarewheretheresistancecomesfromgivethemachallenge,and theywilladapt. Withminorortemporaryinjuries,suchasasorekneefromrunningorasoreshoulder fromswimming,itmaybebeneficialtoperform somecrosstrainingbysubstitutingan alternateactivityforasessionortwo.Selectanactivitythatislowimpact,suchas stationarycyclingoranellipticalmachine,andperformapproximatelythesameduration andintensityasoriginallyscheduled. Youshouldbeabletoperformtheactivitywithout unduepainduringorafterthesession.Seriousorpersistentinjuriesshouldbeevaluated byamedicalprofessional. KeepingTrainingRecords Itisrecommendedyoukeeparecordofyourtraining.Thiswillallowyoutoseeyour progressaswellasprovideahardcopyhistoryyoucanshowtoamentororcoach.A tangiblerecordofyourperformancesallowsyoutoestablishspecificgoalsandcan increaseyourmotivationtotrain.Trainingrecordsmakeiteasiertoavoidtraining

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SEALSWCC.com mistakesorrecognizepotentialproblemsbeforetheybecomeserious. Recordbasic informationsuchastimeanddistanceforrunningandswimmingworkouts(including individualtimesforeachintervalduringintervalworkouts) numberofrepsof calisthenicsandcoreexercisesanddetailsofstrengthworkouts(exercises,sets,reps,and amountofweightlifted).Youmayalsochoosetorecordmoredetailedinformationsuch asnotesaboutyourdiet,theenvironment(temperature,humidity,wind),psychological stateofmind(relaxed,anxious,energized,listless),amountofsleep,persistentsoreness, oranyothervariablethatmightaffectyourtraining.

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Table8:26WeekCombinedRun/Swim/LiftSchedule
Monday Tuesday Wednesday Thursday Friday Saturday Week Cardio Strength Cardio Strength Cardio Strength Cardio Strength Cardio Strength Cardio Strength

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26

RunLSD 3miles RunLSD 3.25miles RunLSD 3.5miles RunLSD 3.75miles RunLSD 4miles RunLSD 4.25miles RunLSD 4.5miles RunLSD 4.75miles RunLSD 5miles RunLSD 5.25miles RunLSD 5.5miles RunLSD 5.75miles RunLSD 6miles RunLSD 6.25miles RunLSD 6.5miles RunLSD 6.75miles RunLSD 7miles RunLSD 7.25miles RunLSD 7.5miles RunLSD 7.75miles RunLSD 8miles RunLSD 8.25miles RunLSD 8.5miles RunLSD 8.75miles RunLSD 9miles RunLSD 9.25miles

Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core

SwimCHI 15min SwimCHI 15min SwimCHI 16min SwimCHI 16min SwimCHI 17min SwimCHI 17min SwimCHI 18min SwimCHI 18min SwimCHI 19min SwimCHI 19min SwimCHI 20min SwimCHI 20min SwimCHI 2x12min SwimCHI 2x12min SwimCHI 2x12min SwimCHI 2x14min SwimCHI 2x14min SwimCHI 2x14min SwimCHI 2x16min SwimCHI 2x16min SwimCHI 2x16min SwimCHI 2x18min SwimCHI 2x18min SwimCHI 2x18min SwimCHI 2x20min SwimCHI 2x20min

Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull

RunINT 4reps RunINT 4reps RunINT 5reps RunINT 5reps RunINT 6reps RunINT 6reps RunINT 7reps RunINT 7reps RunINT 8reps RunINT 8reps RunINT 9reps RunINT 9reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps RunINT 10reps

Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1000yds 15min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1100yds 15min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1200yds 16min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1300yds 16min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1400yds 17min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1500yds 17min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1600yds 18min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1700yds 18min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1800yds 19min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 1900yds 19min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2000yds 20min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2100yds 20min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2200yds 2x12min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2300yds 2x12min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2400yds 2x12min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2500yds 2x14min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2600yds 2x14min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2700yds 2x14min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2800yds 2x16min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 2900yds 2x16min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 3000yds 2x16min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 3100yds 2x18min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 3200yds 2x18min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 3300yds 2x18min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 3400yds 2x20min Core/PushSit SwimLSD Core/PushSit RunCHI Pull Pull 3500yds 2x20min

Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core Upper/ Core

SwimINT 4reps SwimINT 4reps SwimINT 5reps SwimINT 5reps SwimINT 6reps SwimINT 6reps SwimINT 7reps SwimINT 7reps SwimINT 8reps SwimINT 8reps SwimINT 9reps SwimINT 9reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps SwimINT 10reps

Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull Lower/Push SitPull

***Performdailystretching/flexibilityexercisesfollowingcardiotraining***

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