⚓ SEAL TRAINING

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

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.

• 🏃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.