⚓ SEAL TRAINING

Jake · Adaptive Program · v1.0

—% | PHASE 1 · W1

THIS WEEK

HISTORY

PST TRACKER

RED FLAGS

PROFILE

PHASE 1 — RE-ENTRY / DURABILITY

Week 1

Jun 1 – Jun 7, 2026

Weekly Schedule

Day	Focus	Duration	Status

TODAY'S SESSION

Week 1 Targets

0

km run

target 4–6km

0

sessions

target: 5/5

0

push-ups

target: 30

Session History

No sessions logged yet. Use "+ LOG THIS SESSION" on the This Week tab.

Running Distance Over Time

Average RPE by Week

PST Benchmarks & Tracker

Log a PST result below. Your latest scores are compared against 3-month and 6-month targets.

Event	Latest	3-Mo Target	6-Mo Target	Progress
Swim 450m (mm:ss)	—	12:00	10:00	Baseline: Week 4
Push-ups (2 min)	—	50	65	Baseline: Week 4
Sit-ups / Core (2 min)	—	50	65	Baseline: Week 4
Pull-ups (max)	—	10	15	Baseline: Week 4
2.4km run (min:sec)	—	12:00	10:30	Baseline: Week 4

Log a PST Result

Date

Swim (mm:ss or "skip")

Push-ups (2 min)

Sit-ups / Core (2 min)

Pull-ups (max)

2.4km run (mm:ss)

Notes

PST History

No PST results yet. Baseline test scheduled for end of Week 4.

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🚨 Red Flags — Reduce Load Immediately

Any of these means cut volume for the next session or take an extra rest day. Flag it in your session log.

🦴Sharp or localized joint pain during or after a session — knee, hip, shoulder, ankle, lower back. Stop the movement. Do not push through.
⏳Soreness not resolved 72+ hours after the session that caused it. Add a rest day. Do not add volume.
💓Resting HR elevated ≥ 8 bpm above your baseline on waking. Light activity only or rest.
😴Sleep disrupted 2+ nights in a row plus heavy fatigue. Drop a session.
📈RPE of a "moderate" session feels like 9/10. Same volume next week — no increase.
🦵Shin pain with bony tenderness (front of shin, hurts to touch). Stop running immediately — stress fracture risk. See a provider.
🤒Fever, illness, or systemic symptoms. Full rest. Return only when symptom-free 48h.

Progression Rules (Quick Ref)

🏃Run volume: +10% max per week. Do not increase both pace AND distance in the same week.
💪Calisthenics: Add reps only when all prescribed sets hit within RPE ≤ 7. If you fail a set by 20%+, hold volume one more week.
🏊Swim: Add distance only when current session completes without stopping, RPE ≤ 7.
🏋️Strength: Add weight only when you hit the top of the rep range with clean form on all sets.
📅Deload: Every 2 hard weeks → 1 easier week. Non-negotiable.

Weekly Check-In (Copy & Send)

Copy this, fill it in, and send it to your coach for next week's adjusted plan.

📋 Plan Adaptation Log

Every time a flagged session changes the plan — or should have. Applied changes, and open items still waiting on a fix.

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