Navy Physical Fitness Manual?

The Navy uses the instruction OPNAV INSTRUCTION 6110.1J

Available here: http://www.public.navy.mil/bupers-npc/support/phys...

The various guides referenced in the INST are available here: http://www.public.navy.mil/bupers-npc/support/phys...

edit: The Navy does not perform PT or the PFA in formal formations with movements like you describe. It is more like "Form three ranks, spread out, ready." like you might see in a fitness class. The constraints of having to run PT, Fitness Enhancement and the PFA in various shipboard environments without large open spaces or parade fields requires a more fluid approach. I don't doubt that there is a more formal PT formation process in boot camp, but that would be a local instruction used for recruit training and not used in the fleet. The 6110.1J is the sole authority on how to run the PFA.

Physical fitness tips: 1. You can never do too much training 2. You can do too much training 3. Set daily goals and do timed exercises (as in, I will run 4 miles at an 8:00 pace followed by a 2-minute push-up drill) 4. Calisthenics come first, supplement with weight-training. While weight-training, stick mostly to compound exercises like squats or rowing so you build your musculature evenly and don't over-stress a particular muscle group (since you will need to be able to wake up and do more calisthenics). 5. Regularly change what sorts of exercises you do or how you do them, since this will condition you to be prepared for anything and keeps the routine from getting dull. 6. Do not stretch extensively before exercising, only a couple of basics - the warm-up is the most important part. Stretch afterward, or right before bed. More importantly, do not stretch in between exercises. 7. Take some time to focus on exercises where sheer determination is necessary due to repetition overload and not weight overload. You will need to teach yourself how to push beyond what you believe are your limits. 8. Change up your cardio exercises to reduce risk of injury and assure full-body efficiency. 9. Eat well and not far beyond your caloric output. 10. Repeat! Consistency provides assurance. If EOD training is like SEAL or SWCC or dive training, you should be able to use sidestroke and breaststroke. I was reading up on SERE the other day and don't recall any mention of EOD participation, but it's not hard to look up. From what I keep reading, there is no such thing as "fully prepared," only "fully ready" (ready to tackle any challenge that you may not be prepared for). Good luck to you! And don't trust The Hurt Locker!