Physical Fitness Program for Confined Spaces

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Maintaining fitness aboard a ship or submarine is possible. However, it requires motivation and discipline because usually the team spirit is missing. It is critical to maintain fitness so that when you reach your destination you have not become detrained. Table 15-5 presents a potential training program that could be followed on most ships. Most ships have stationary bicycles and rowing machines. However, if the ship has some other type of equipment, the schedule below could be modified to accommodate what equipment is available.

Table 15-5. Physical Fitness in Confined Spaces

Week Day

Activities for the Day


PT/30 min Interval Work-Out (Rowing Ergometer)/Stretch


45 min Steady State Work-Out (Stationary Cycle)/Stretch


PT/45 min Fartlek Work-Out (Rowing Ergometer, Jumping Rope)/Stretch


Cycle 15/Row 15//Cycle 15/Stretch


Total Body PT

Saturday and Sunday

Take one day off and use other day for 60 minutes of low key training with whatever you choose

Two to Three Times/Week

Circuit or Free Weight Training if Possible

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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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