General recommendation

11.17 Take about three seconds for the positive stroke and at least another three for the negative stroke, performing every stroke of each rep smoothly. If you move faster than at about 3/3 you will be unable to exercise the necessary control. For the positive phase of the very final rep of a set, when you almost grind to a halt, you may need over five seconds. For a few workouts have an assistant count the seconds as you perform each rep, and give feedback while doing so, to ensure you do not move faster than at about a 3/3 cadence. Once you get the feel for a smooth cadence you will be able to exercise it without needing to have the seconds counted. If in doubt, go slower rather than faster. Some exercises have a longer stroke than others, e.g., the pulldown and overhead press need more time per rep than do the calf raise and bench press, to show comparable control.

11.18 Do not try to count seconds and reps. You can successfully count one or the other, but not both simultaneously. If you want to count both cadence and rep number, get a helper to count one of them, and you count the other. While a 3/3 or so cadence is the general recommendation, do not get so locked into a precise number of seconds that you become a slave to time. focus should be on control, form and progression.

11.19 Perform each rep as an individual unit that ends with a brief pause prior to performing the next rep. Take the time you need to set yourself to perform the next rep perfectly. As a set progresses, your pauses will tend to become longer. But overdo the pause and you will fail the set prematurely. Experience will teach you what is an excessive pause for you in each exercise.

11.20 In exercises that can involve a sustained contraction in the flexed position, e.g., calf raise, curl, pulldown and supported row, hold the resistance for a second or two in the position of full contraction. ^is will tighten your form and intensify the contraction. In effect, briefly squeeze in the contracted position.

11.21 While you can do this "squeezing" in single-joint exercises, you cannot do it in all multi-joint exercises. For example, in the calf raise—a single-joint exercise—there is no easing of stress on the muscle when you are in the extended position. But in the squat—a multi-joint exercise—the stress is taken off the muscles in the extended position (where the legs are straight).

Please read the box on page 353 for "More on rep speed."

US Navy Seal Physical Fitness Training Manual

US Navy Seal Physical Fitness Training Manual

Use the same methods the American Navy Seals use to get fit and become the elite enforcers in the world today! The Navy SEAL Physical Fitness Guide has been prepared for the SEAL community with several goals in mind. Our objective is to provide you, the operator, with information to help: Enhance the physical abilities required to perform Special Operations mission-related physical tasks Promote long-term cardiovascular health and physical fitness Prevent injuries and accelerate return to duty Maintain physical readiness under deployed or embarked environments.

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