8 Weeks to SEALFIT by Mark Divine Flashcards
(199 cards)
1
Q
What are the Five Mountains of SEALFIT?
A
- Physical – Strength, stamina, endurance, durability, flexibility.
- Mental – Focus, visualization, self-talk, mental rehearsal.
- Emotional – Awareness, resiliency, emotional control.
- Intuitional (Awareness) – Presence, situational awareness, “soft eyes.”
- Spiritual (Kokoro) – Heart-mind alignment, purpose, service to others.
2
Q
What are the Ten Domains of Mastery?
A
- Endurance
- Strength
- Stamina
- Flexibility
- Power
- Speed
- Agility
- Coordination
- Balance
- Accuracy
3
Q
What are the Four Basic Skills in Mental & Emotional Tools?
A
- Box Breathing (4-4-4-4 pattern): Builds arousal control, calm, and focus.
- Positive Internal Dialogue: Self-coaching using affirmations and reframing.
- Visualization: Mental rehearsal with sensory immersion.
- Task Orientation: Micro-goal setting, especially under stress.
4
Q
What is included in the Pre-Event SOP?
A
• Eliminate distractions
• Dirt dive (mental visualization walkthrough)
• Goal and strategy review
• Breath control and Performance Anchor ritual.
5
Q
What is included in the Post-Event SOP?
A
• Gratitude reflection
• Performance analysis
• Positive reframing
• Re-engagement with goals.
6
Q
What are the Training Pillars?
A
• Strength development (5x5, functional lifts)
• Stamina/work capacity (e.g., 21-15-9 rep schemes)
• Durability (mobility, flexibility, awareness)
• SEALFIT Yoga (restorative, balance, detox)
• Endurance (long slow distance).
7
Q
What are some Unique Recovery and Mobility Tools?
A
• Hip and shoulder mobility drills
• SEALFIT Short Form Yoga routines (A & B)
• ROM (range of motion) drills before workouts.
8
Q
What does the Morning Ritual include?
A
• Wake early, hydrate, journal, box breathe, movement (yoga/Qi Gong), meditation, visualization.
9
Q
What does the Evening Ritual include?
A
• Review of day, journaling, assess emotional tone, track goals.
10
Q
What is the Training Philosophy?
A
“Training is life.” Training builds character, leadership, and awareness through deliberate challenge.
11
Q
What does ‘Training is Life’ mean in SEALFIT?
A
SEALFIT training transcends the gym; it’s a complete lifestyle transformation.
12
Q
What is the 20X Principle?
A
You are capable of 20 times more than you think you are.
13
Q
What is The Unbeatable Mind?
A
Integrates body, mind, and spirit for holistic development.
14
Q
What does Warrior Spirit / Kokoro refer to?
A
Heart-mind integration, resilience in adversity.
15
Q
What is the difference between Common vs. Uncommon Life?
A
SEALFIT encourages stepping beyond mediocrity into purposeful excellence.
16
Q
What are the Four Basic Skills in Mental & Emotional Training?
A
- Box Breathing (4-4-4-4 count) for arousal control
- Positive Internal Dialogue (e.g., affirmations)
- Visualization (“dirt diving” before events)
- Goal Setting with micro-goals.
17
Q
What is the Pre-Event SOP?
A
- Clear the mind
- Know your strategy and ‘why’
- Visualize victory
- Charge your internal energy.
18
Q
What is the Post-Event SOP?
A
- Gratitude reflection
- Review performance
- Re-affirm vision/goals.
19
Q
What are The Five Mountains?
A
- Physical
- Mental
- Emotional
- Intuitional (Awareness)
- Spiritual (Kokoro).
20
Q
What is the Training Session Structure?
A
- Baseline
- Strength
- Stamina
- Work Capacity
- Durability.
21
Q
What are The Ten Domains of Functional Fitness?
A
Strength, Stamina, Endurance, Power, Speed, Agility, Coordination, Balance, Accuracy, Flexibility.
22
Q
What are the Durability Pillars?
A
- Awareness
- Core strength
- Mobility
- Proper fuel/hydration
- Injury prevention
- Rest/recovery.
23
Q
What is the Baseline Screening Test?
A
SEAL-style push-ups, sit-ups, pull-ups, 500m swim, 1.5-mile run.
24
Q
What is Short Form SEALFIT Yoga?
A
Short Form A – Morning Activation & Preparation
Primary Focus: Breath connection, spinal mobility, energy awakening
Sequence Includes:
1. Box Breathing (4–4–4–4)
2. Sun Salutation A
• Mountain Pose
• Forward Fold
• Halfway Lift
• Plank to Chaturanga
• Upward-Facing Dog
• Downward-Facing Dog
• Repeat for 3–5 rounds
3. Windmill Pose
4. Warrior Poses (Warrior I or II optional)
5. Standing Forward Bend
6. Seated Spinal Twist
7. Knees-to-Chest
8. Dead Man’s Pose (Savasana) – Often paired with breath awareness or meditation
⸻
Short Form B – Evening Recovery & Detox
Primary Focus: Mobility, flexibility, relaxation, emotional unwinding
Sequence Includes:
1. Box Breathing
2. Sun Salutation B (includes Chair Pose and Warrior I)
3. Hip Openers:
• Pigeon Pose
• Butterfly or Bound Angle Pose
4. Seated Forward Fold
5. Bridge Pose or Reclining Twist
6. Legs Up the Wall (optional)
7. Dead Man’s Pose (Savasana)
⸻
Additional Notes:
• Both forms integrate breath with movement intentionally.
• Each session lasts 15–20 minutes and can be used pre- or post-workout.
• emphasizes using nasal breathing throughout, and ending each practice with meditative awareness or gratitude reflection.
25
What are the Mobility Drills?
1. Hip Mobility Drill (Samson Stretch, pigeon, dog poses, squat)
2. Shoulder Mobility Drill (PVC passovers, figure 8s, squats).
26
What are Grinder PT & Bodyweight Workouts?
AMRAPs, Chippers, EMOMs, Hero WODs (e.g., 'Murph').
27
What does 'Embrace the Suck' mean?
Discomfort as a gateway to growth.
28
What does 'Function over Form' emphasize?
Technique supersedes load; mastery of basics is mandatory.
29
What are the 4Ps of SEALFIT programming?
Programmed, Periodized, Powered with Fuel, Prioritized.
30
What is the 80/20 Flexibility Rule?
Adherence with built-in buffer for real life.
Follow your training, nutrition, and recovery plan 80% of the time—and allow 20% flexibility for real-life demands
31
What is the Three Ps Model?
A framework for self-leadership and purpose alignment: Purpose – What are you here to do? Passion – What excites and energizes you? Principles – What values define your behavior and identity?
32
What does the Morning Ritual include?
Gratitude journaling, Purpose connection questions, Box breathing, SEALFIT Yoga or movement, Short meditation and visualization
33
What does the Evening Ritual include?
Daily review and reflection, Positive events journaling, Reviewing performance and unresolved issues
34
What is the Pre-Event SOP?
Eliminate distractions, Dirt-dive visualization, Goal review, Performance anchoring (breath control + mantra)
Dirt Dive = A full sensory visualization walkthrough of an event before it happens, as if you’re “walking through the dirt” of the scenario mentally.
mantras are short, powerful phrases used to focus the mind, regulate emotions, and reinforce mental toughness—especially during high-stress or high-effort moments.
Here are several examples provided or inspired by SEALFIT:
⸻
Common SEALFIT Mantras
1. “Feeling good, looking good, oughta be in Hollywood.”
• Used in grinder PT or endurance events to reset energy with humor and rhythm.
2. “Easy day.”
• A classic mantra. Used ironically to minimize perceived challenge.
3. “I’m strong. I’m focused. I’m ready.”
• A mental reset before engaging in a task or event.
4. “Feed the courage dog.”
• A reminder to focus on courage instead of fear or self-doubt.
5. “I’ve got this. Bring it on.”
• Builds confidence in the face of stress or pain.
6. “One evolution at a time.”
• Keeps the mind grounded in the present; useful during Kokoro and challenging simulations.
7. “Unbeatable mind. Unbeatable body. Unbeatable spirit.”
• Reinforces the full-scope warrior identity trains.
8. “Breathe. Believe. Achieve.”
• A breath-focused mantra for pacing and resilience.
⸻
How to Use Mantras:
• Repeat during box breathing
• Use during high reps, long runs, or mental dips
• Integrate with performance anchors (breath + posture + mantra)
35
What is the Post-Event SOP?
Gratitude reflection, Performance review, Goal alignment & emotional recalibration
36
What are the SEALFIT Yoga and Core Practices?
Short Form A and B: Flow-based sequences with breathwork and poses, Energy Movement and Detoxification: Using yoga to move prana/ki and cleanse internal organs, Increased Presence: Cultivating mindfulness in movement for life performance crossover
37
What are the Durability Development Tactics?
Core Engagement: Functional lifts and sandbag get-ups, Mobility & Flexibility: Daily ROM drills, hip and shoulder mobility protocols, Hydration/Nutrition/Recovery: Scheduled fueling within 30 min post-training, emphasis on Paleo-style eating
38
What are the Additional Mental Techniques?
Performance Anchoring: Combine mantra, breath control, posture, and internal dialogue, “Feed the Courage Dog”: Focus on feeding courage rather than fear in moments of struggle
39
What are the Scaling & Substitution Protocols?
Detailed instructions for: Exercise modifications, Equipment substitutions (e.g., using a daypack if no weight vest), Movement scaling for all levels
40
What are the SEALFIT Equipment Essentials?
Keep it simple and functional: Pull-up bar, kettlebell, sandbag, jump rope, barbell, and minimal accessories
41
What are the Training Structure Notes?
Emphasis on 5x5 strength schemes, Grinder PT (bodyweight work), Weekly rhythm includes active recovery and team-based sessions
42
What is the Unbeatable Mind Stand?
Life is chaotic—prepare mentally, physically, spiritually.
True growth is integrated and experiential.
We are all athletes and warriors by choice and training.
Commit to “Better Every Day” with a winning attitude.
43
What does 'Training is Life' signify?
Training is spiritual, mental, and physical evolution.
44
What is the concept of 'Uncommon Life'?
Living with purpose, resilience, and full engagement.
45
What does 'Forging Kokoro' refer to?
Heart-mind unity to overcome fear and thrive in adversity.
46
What is the '20X Principle'?
You are capable of 20x more than you think.
47
What does 'Win in Your Mind First' mean?
Mental training is the foundation of success.
48
What does 'Feed the Courage Dog' imply?
A mindset to shift from fear to power.
49
What is the principle of 'Where the Mind Leads, the Body Follows'?
Central principle of performance.
50
What are the Five Mountains in the Five Mountains Model?
1. Physical 2. Mental 3. Emotional 4. Intuitional 5. Spiritual (Kokoro)
51
What are the components of the 5-Part SEALFIT Session?
Baseline (prep), Strength, Stamina, Work Capacity, Durability.
52
What are the key points of the Unbeatable Mind Stand?
1. Chaos exists; prepare body-mind-spirit 2. Personal growth must be integrated 3. Learning must be experiential 4. Lead through action 5. Better Every Day mentality.
53
What are the Four Basic Skills?
1. Box Breathing (4-4-4-4) 2. Positive Internal Dialogue 3. Visualization / Envisioning 4. Task Orientation / Goal Setting.
54
What is Envisioning?
Mental rehearsal using all senses to encode future success.
55
What are the Mental SOPs?
Pre-event: Clear mind, visualize, anchor performance; During: Self-talk, breath control; Post-event: Reflect, reframe, recommit.
56
What does a Morning Ritual include?
Breathwork, journaling, intention-setting.
57
What does an Evening Ritual involve?
Gratitude, review, journaling.
58
What are the Progressive Programs?
On-Ramp Training, Advanced Operator Training (AOT), Basic Training Program.
59
What are some Benchmark Challenges?
1,000 push-ups/sit-ups/pull-ups, 'Murph' workout, Man Makers, 1-mile weighted lunges.
60
What are some Mobility Drills?
Hip Mobility: Samson stretch, pigeon, downward dog, third world squat; Shoulder Mobility: PVC passovers, rotations, figure 8s.
61
What are SEALFIT-Specific Exercises & Tactics?
Grinder PT, Chippers, Tabatas, AMRAPs, Hero WODs, Man Makers, Curtis Ps, 8-count body builders, Work Capacity circuits.
62
What are the recommendations for Nutrition, Fuel, and Recovery?
Hydrate and fuel within 30 minutes post-training, Paleo-style nutrition recommended, prioritize rest, yoga, and low-intensity movement on recovery days.
63
What are the Olympic lifts?
Snatch, clean, jerk
64
What are some examples of barbell complexes?
Barbell complex, Curtis P, Frog Complex, Man Maker
65
What unconventional tools can be used for strength training?
Sandbags, tires, sledgehammers, logs, kettlebells, dumbbells
66
What are some upper body supplemental strength movements?
Ring dips, handstand push-ups, buddy carries, muscle-ups
67
What are some lower body supplemental strength movements?
Step-ups, lunges, air squats, banded buddy pulls
68
What is the 5x5 strength training scheme?
5x5 training scheme is a classic strength-building protocol used in SEALFIT and many strength programs. It stands for:
5 sets of 5 repetitions of a compound lift at a moderately heavy weight.
⸻
Purpose:
To develop maximal strength, neuromuscular efficiency, and proper movement mechanics under load.
⸻
How It Works:
• Use compound lifts (e.g., back squat, deadlift, push press, bench press)
• Perform 5 sets of 5 reps, resting 90 seconds to 3 minutes between sets
• Weight should be heavy but controlled—roughly 75–85% of your 1-rep max
• Perfect form is non-negotiable—stop increasing weight if form breaks
⸻
Why SEALFIT Uses It:
• Emphasizes functional strength over bodybuilding aesthetics
• Builds a strong foundation for stamina and work capacity training
• Develops mental discipline by reinforcing consistency and focus under load
⸻
Coach Divine’s note: It’s not about maxing out every set—it’s about training with intention, control, and integrity of movement.
69
What is the difference between eccentric and concentric loading?
Emphasize controlled eccentric loading, which is stronger than concentric
70
What is durability training?
Final segment of each workout focused on injury prevention through core and mobility
71
What is a scaling strategy for the rower?
Sumo Deadlift High Pull
72
What can be substituted for GHD sit-ups?
Wall ball or KB sit-up
73
How can you create a sandbag for training?
Make your own
74
What can be used instead of a weight vest?
Daypack with 20 lbs
75
What is a substitution for rope climbs?
Rope pull-ups or climbs with partner assistance
76
What can replace a buddy carry?
Farmer’s carry or med ball sprint
77
What is diaphragmatic nasal breathing?
Preferred even under high-intensity load
78
What are top-of-breath holds used for?
Low-intensity work
79
What is breath-based recovery?
Use 5 deep breaths as rest units between intervals
80
What are SEALFIT Short Form A & B practices?
Sun Salutations A & B, Box Breathing, Windmill, Flow Series, Forward Bends, Dead Man’s Pose
81
What do SEALFIT yoga practices emphasize?
Core, balance, flow, energy movement, and detoxification
82
What is included in the SEALFIT Baseline Fitness Test?
Max push-ups in 2 min, Max sit-ups in 2 min, Max pull-ups to failure, 500m swim or 2,000m row, 1.5-mile run, 10-minute rest between efforts, Journal and compare against SEAL standards
83
What is the first question in the Warrior Mindset Protocol?
What’s my ultimate goal?
84
What is the second question in the Warrior Mindset Protocol?
Why am I here?
85
What is the third question in the Warrior Mindset Protocol?
How will I succeed? (moment-by-moment excellence)
86
What is the fourth question in the Warrior Mindset Protocol?
What are my internal resources? (mind, body, spirit, team)
87
What is the fifth question in the Warrior Mindset Protocol?
Visualize total mission success (“dirt dive”)
88
What is the Drop Anchor Technique?
Tap into peak emotions and past victories
89
What should you recite during the Drop Anchor Technique?
Empowering lines (e.g., Invictus: “I am the master of my fate…”)
90
What is the Warrior Monk Path?
A synthesis of ancient warrior practices with modern training for full-spectrum human development.
91
What is the Self-Mastery Progression?
A progression from self-awareness to self-control, self-mastery, and flow.
92
What is the SEALFIT Way of Leadership?
Lead by example, be accountable daily, and 'earn your trident every day.'
93
What is the Training Ethos?
'Training is life'; cultivate mental clarity, emotional control, and spiritual alignment daily.
94
What is the 20X Factor?
Push to 20 times your perceived limit via deliberate discomfort and immersion.
95
What is the TLU Strength Scheme?
Incorporates one Total-body, one Lower-body, and one Upper-body lift per strength cycle.
96
What are the Strength Standards for Back Squat?
1.5x bodyweight for men.
97
What are the Strength Standards for Deadlift?
2x bodyweight.
98
What are the Strength Standards for Push Press?
1x bodyweight.
99
What are the Strength Standards for Clean and Jerk?
1x bodyweight.
100
What are the Bodyweight Movement Standards at Elite Level?
100 push-ups, squats, sit-ups in 2 minutes and 20+ pull-ups.
101
What are the Endurance Standards for a 1.5-mile run?
Complete in 9:00.
102
What are the Endurance Standards for a 500m swim?
Complete in 8:00.
103
What are the Endurance Standards for a 26-mile ruck?
Complete with a 40# load.
104
What is a Dirt Dive?
A detailed mental rehearsal, as if watching your future success unfold like a movie.
105
What does Drop Anchor involve?
Using empowering memories, breath, and mantra to stabilize your state before events.
106
What is Box Breathing Expansion used for?
Used during journaling, after training, before sleep, and to manage fear.
107
What does a Full-Day SEALFIT Academy Training Example include?
0500–0630: Meditation/Yoga, 0700–0900: Operator Workout, 0930–1100: LSD Team Run, 1600–1800: Mental Toughness Drills, 2400–0300: Warrior Spirit Training.
108
What is the purpose of Daily Journaling?
Used post-training to track physical results, mindset shifts, and emotional resilience.
109
What are the Challenge Benchmarks?
1,000 push-ups, 1-mile walking lunge with 20# vest, 'Murph' workout as crucible event.
110
What are some Functional Movement Additions?
Rope climbs, GHD sit-ups, weighted sit-ups, barbell good mornings, thruster/burpee/box jump ladder.
111
What is the Pose Running Technique?
Fall forward, land midfoot, increase cadence, swing arms efficiently.
112
What is the Depth and Span of Emotions?
Develop awareness of both the complexity (“depth”) and range (“span”) of your emotional life to enhance resilience and avoid derailment.
113
What are the Four Steps to Emotional Resiliency?
1. Self-Control 2. Self-Esteem 3. Optimism (daily journaling) 4. Service focus: “Self and Others” mindset.
114
What does 'Let the Hammer Hit Your Funny Bone' mean?
Use humor during suffering to shift group energy and increase emotional resilience.
115
What is the Replace Four Dominant Emotions exercise?
Self-reflection exercise to identify negative emotions and install ideal ones over 21 days.
116
What is the Pose Running & Rucking Form?
“Fall forward,” short strides, midfoot strike; avoid jogging with a pack, use quick steps.
117
What is Functional Strength?
Build through movements that are safe, natural, and core-first (e.g., squat, push, pull, deadlift).
118
What is the difference between Absolute and Relative Strength?
Recognize the importance of strength relative to body weight, especially for endurance and agility applications.
119
What are Olympic Lifts for Combat Transfer?
Teach the body to apply and receive force explosively and safely.
120
What is the SEALFIT Breathing Protocol?
1. 5 min box breathing before training 2. Deep, rhythmic breathing throughout 3. Nasal breathing even under intensity (mouth only when needed) 4. Breath-holds during low-intensity work 5. Recenter breath between intervals.
121
What does Short Form A & B Yoga involve?
Combine breath, movement, and flow to build mind-body control.
122
What does the Hip Mobility Drill include?
Includes Samson stretch, twists, pigeon, squat, flow sequences.
123
What does the Shoulder Mobility Drill include?
PVC passovers, figure 8s, shoulder openers, overhead squat with broomstick.
124
What is the Warrior Monk Philosophy?
Reintegrate ancient warrior wisdom (discipline, purpose, spiritual depth) into modern high-performance life.
125
What is Training as Human Alchemy?
Use physical crucibles to catalyze internal transformation—“training is life” is not metaphorical.
126
What does the Unbeatable Mind Stand include?
Includes “Better Every Day,” experiential leadership, respect with tough love.
127
What is the SEALFIT breathing protocol?
Deep diaphragmatic nasal breathing even under pressure.
## Footnote
Includes five-breath micro-rests between high-volume sets.
128
What are the components of the Pre-Event SOP?
Eliminate distractions, dirt dive visualization, goal and strategy review, performance anchor.
## Footnote
Performance anchor includes deep breathing, forced exhale, mantra, posture reset.
129
What does the Post-Event SOP entail?
Gratitude journaling, reflection on performance and learning, reset goals and beliefs.
130
What is the Four Dominant Emotions Exercise?
Identify 4 core emotions that drive your behavior and replace them with ideal emotions.
## Footnote
Reflect on changes daily for 21 days to build emotional habits.
131
What are the components of the Emotional Resiliency Model?
Self-Control, Self-Esteem, Optimism, Self & Others focus.
132
What does 'Let the Hammer Hit Your Funny Bone' mean?
Use humor during hardship to regulate group emotional state and personal mindset.
133
What is the purpose of Envisioning in visualization techniques?
Use all five senses to simulate ideal performance.
## Footnote
Supported by Olympic coaching statistics.
134
What are the principles of durability?
High awareness, hydration, fuel, rest, and intentional core engagement.
135
What are SEALFIT Yoga Short Forms?
Includes Sun Salutations, forward bends, seated twists, box breathing, and dead man’s pose.
136
What mobility drills are recommended for hips?
Samson stretches, pigeons, plank flows, third-world squats.
137
What are the Ten Domains of Mastery?
Endurance, Strength, Stamina, Flexibility, Power, Speed, Accuracy, Agility, Coordination, Balance.
138
What is the OODA Loop?
Observe, Orient, Decide, Act – used to develop mental speed and rapid decision-making.
139
What are the stages of development in leadership and self-mastery?
Self-Awareness, Self-Control, Conscious Competence, Self-Mastery, Blissful Flow.
140
What is the 'Training is Life' principle?
Train for purpose, presence, performance, and peace.
## Footnote
Every workout is a crucible to forge the body, mind, and spirit.
141
What is the SEALFIT Breath Recovery Protocol?
Use five deep breaths between intervals to regulate heart rate and re-center mentally.
142
What are Top-of-Breath Holds?
Introduced during low-intensity stamina or endurance workouts to deepen control and internal awareness.
143
How is Breath Awareness used as meditation?
A daily tool for stress resilience and focus, embedded in both morning rituals and cooldowns.
144
What does 'Feed the Courage Dog' mean?
A guiding metaphor for choosing courage over fear, referenced repeatedly in grinder-style motivation.
145
What does 'You’re Not Common—You’re SEALFIT' signify?
An ethos of living deliberately, facing challenge, and embodying virtue through action.
146
What is the meaning of 'Where the Mind Leads, the Body Follows'?
A core SEALFIT mental training mantra emphasizing mental command over physical limits.
147
What does the SEALFIT Morning Ritual include?
Gratitude journaling, purpose alignment, box breathing, SEALFIT Yoga or Qi Gong, visualization practice.
148
What does the SEALFIT Evening Ritual involve?
Look back review, analyze wins/losses, track alignment with goals, reflect on unresolved issues.
149
What is the Push-Up/Pull-Up Standard?
Full extension at bottom, chin over bar at top, <10s rest between sets.
150
What is the Burpee SOP?
Kick out, drop to push-up, chest to ground, explosive return, 6” jump + clap.
151
What are the key points of the Unbeatable Mind Framework?
1. Life is chaotic and dangerous. 2. Destiny favors those prepared in mind, body, and spirit. 3. Growth must be whole and integrated. 4. Everyone has an inner athlete and warrior. 5. Leadership is shown through action. 6. True learning is experiential. 7. Treat others with compassion and tough love. 8. Qualify for the team by being better every day.
152
What is the difference between Mental Projection and Envisioning?
Visualization = mental rehearsal; Envisioning = full sensory immersion (sight, sound, smell, feel, emotion).
153
What is the usage timing for visualization?
Pre-event: goal-setting + breath + visualization; During: short-term goals + arousal control; Post-event: review + gratitude + journaling.
154
What does 'Training Is Life' mean in SEALFIT?
SEALFIT is not a fitness plan—it is a system for personal transformation through structured suffering and mastery.
155
What is Principle-Based Planning?
Every exercise, ritual, and cycle is grounded in tested, enduring principles that apply beyond the gym.
156
What tools are needed for functional simplicity in training?
Bodyweight, kettlebell, barbell, sandbag, jump rope, rope, dip bar.
157
What is the difference between visualization and envisioning in SEALFIT?
Visualization is mental rehearsal using imagery; Envisioning uses all five senses and emotional intensity to simulate ideal performance in real time.
158
What are the three steps of the SEALFIT Morning Ritual?
1. Hydration & Journaling (gratitude, purpose, service)
2. Practice: Box breathing, yoga, meditation, visualization
3. Day review & intentional action
159
What is the purpose of the SEALFIT Pre-Event SOP?
To mentally and physically prime performance using breath, visualization, mantra, and posture—anchoring the ideal state.
160
What are the steps of the SEALFIT Post-Event SOP?
Gratitude, performance review, lesson reframing, future goal alignment, reward with meaning.
161
What are examples of common goal-setting pitfalls in SEALFIT?
Fuzzy goals, too many goals, no process goals, inflexible timelines, no progress tracking.
162
What defines Functional Strength in SEALFIT?
Natural, safe, holistic movement patterns that prioritize core engagement and practical utility (e.g., squats, pulls, lifts).
163
What is Relative Strength according to SEALFIT?
Strength expressed relative to bodyweight, emphasizing performance efficiency over raw load lifted.
164
What are SEALFIT’s Stamina Standards for elite bodyweight performance?
• 100 push-ups, sit-ups, or squats in 2 minutes
• 20+ pull-ups in 2 minutes.
165
What are SEALFIT’s Endurance Standards?
• 1.5-mile run in 9:00
• 500m swim in 8:00
• 2,000m row in 7:45
• 26-mile ruck with 40 lbs.
166
What running style does SEALFIT endorse?
Pose Running: fall forward, land midfoot, short steps, tall posture, swing arms efficiently.
167
What is the recommended rucking form in SEALFIT?
No jogging; fast walking pace, flat-foot landings, shorter/faster strides, load carried on hips.
168
What is the difference between visualization and envisioning in SEALFIT?
Visualization is mental rehearsal using imagery; Envisioning uses all five senses and emotional intensity to simulate ideal performance in real time.
169
What are the three steps of the SEALFIT Morning Ritual?
1. Hydration & Journaling (gratitude, purpose, service)
2. Practice: Box breathing, yoga, meditation, visualization
3. Day review & intentional action
170
What is the purpose of the SEALFIT Pre-Event SOP?
To mentally and physically prime performance using breath, visualization, mantra, and posture—anchoring the ideal state.
171
What are the steps of the SEALFIT Post-Event SOP?
Gratitude, performance review, lesson reframing, future goal alignment, reward with meaning.
172
What are examples of common goal-setting pitfalls in SEALFIT?
Fuzzy goals, too many goals, no process goals, inflexible timelines, no progress tracking.
173
What defines Functional Strength in SEALFIT?
Natural, safe, holistic movement patterns that prioritize core engagement and practical utility (e.g., squats, pulls, lifts).
174
What is Relative Strength according to SEALFIT?
Strength expressed relative to bodyweight, emphasizing performance efficiency over raw load lifted.
175
What are SEALFIT’s Stamina Standards for elite bodyweight performance?
• 100 push-ups, sit-ups, or squats in 2 minutes
• 20+ pull-ups in 2 minutes.
176
What are SEALFIT’s Endurance Standards?
• 1.5-mile run in 9:00
• 500m swim in 8:00
• 2,000m row in 7:45
• 26-mile ruck with 40 lbs.
177
What running style does SEALFIT endorse?
Pose Running: fall forward, land midfoot, short steps, tall posture, swing arms efficiently.
178
What is the recommended rucking form in SEALFIT?
No jogging; fast walking pace, flat-foot landings, shorter/faster strides, load carried on hips.
179
What are the core questions of the SEALFIT journaling ritual?
• What and whom am I grateful for?
• What excites me today?
• Does today’s plan align with my purpose?
• What can I do to move the dial?
• Who can I serve or thank?
180
What is the Performance Anchor in the SEALFIT Pre-Event SOP?
A ritual using deep breathing, posture, internal dialogue, and visualization to prime the ideal mental and emotional state before action.
181
What is Dirt Dive Visualization?
A mental walkthrough of the challenge ahead to “size up” the situation and “size down” fear, obstacles, or opponents.
182
What is SEALFIT’s Post-Event Reflection tactic?
Ask gratitude questions, review performance, extract lessons, reset goals, and celebrate with a simple meaningful reward.
183
What are the core goals of SEALFIT durability training?
Injury prevention, flexibility, core strength, mobility, hydration, and long-term physical resilience.
184
What does the acronym ROM stand for in SEALFIT?
Range of Motion—used in drills and warmups to enhance joint mobility and prevent injury.
185
What is the function of Kokoro Yoga in the SEALFIT system?
A recovery and integration practice using breath, mobility, and mindfulness to enhance durability and presence.
186
What is the SEALFIT definition of Absolute Strength?
The maximum force your body can produce in a single effort, regardless of body weight.
187
What are examples of SEALFIT supplemental strength tools?
Sandbags, tires, logs, sledgehammers, kettlebells, Turkish get-ups, barbell complexes.
188
What is the TLU strength training scheme?
A strength protocol that cycles through Total-body, Lower-body, and Upper-body lifts in weekly rotations.
189
What is SEALFIT’s perspective on Olympic Lifts?
They train explosive force, sequencing, and combat-ready power but require patience and technical mastery.
190
What are the SEALFIT SMART Goal elements?
Specific, Measurable, Achievable, Realistic (but challenging), Time-bound.
191
What are micro-goals and when are they used?
Extremely short-term goals (e.g., 'make it to the next meal') used under extreme stress, like in Hell Week.
192
What are the benefits of visualization according to Olympic research?
• 90% of Olympic athletes use visualization
• 97% say it improved performance
• 100% of Olympic coaches use it.
193
What is the difference between Mental Projection and Mental Rehearsal?
• Mental Projection: Seeing personal victory from a first- or third-person perspective
• Mental Rehearsal: Practicing technique or strategy vividly in the mind.
194
What is the role of Self-Talk in the SEALFIT system?
Used for reframing setbacks, reinforcing performance identity, and controlling emotions before, during, and after events.
195
What are SEALFIT’s Strength Standards (relative to body weight) for men?
• Back Squat: 1.5x BW
• Deadlift: 2.0x BW
• Push Press: 1.0x BW
• Bench Press: 1.5x BW
• Squat Clean: 1.25x BW
• Clean & Jerk: 1.0x BW.
196
What are SEALFIT’s Endurance Standards for elite performance?
• Run 1.5 mi: 9:00
• Swim 500m: 8:00
• Ruck 26 mi with 40 lbs: until completion
• Row 2000m: 7:45.
197
What is Pose Running according to SEALFIT?
• Fall forward
• Land midfoot
• Short quick steps (90+ per minute)
• Tall posture and arm swing.
198
What is emphasized in SEALFIT Ruck Technique?
• Don’t jog with a pack
• Land flat-footed
• Use hip belt
• Fast step cadence
• Break in boots, prep feet.
199
What is the SEALFIT definition of Concentric vs. Eccentric strength?
• Concentric: Muscle shortens while lifting
• Eccentric: Muscle lengthens while resisting (30–50% stronger than concentric).
