The Navy SEAL Physical Fitness Guide - Uniformed Services ...

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Table of ContentsAn Introduction by RADM Raymond C. SmithList of TablesList of FiguresixixvIntroduction 1Chapter 1 Overview of Physical Fitness 3Exercise Physiology 3Definitions and Terminology 3Muscle Structure and Function 7Type I Muscle Fibers 8Type II Muscle Fibers 8Distribution of Fiber Types 9Principles of Physical Training 10Overload 10Specificity of Training 11Individual Differences 11Detraining 11Determining Your Training Heart Rate 12Energy Systems Used by Exercising Muscle 14ATP-CP System for Speed Work 14Lactic Acid and ATP-CP System for Anaerobic Work 15Oxygen System for Aerobic Energy 15Methods of Physical Training 16Interval Training 17Sprint Training 18Interval Sprints 18Acceleration Sprints 18Fartlek or Speed Play 18Continuous Exercise Training 18Repetition Running 19Conditioning and Deconditioning 19Active Recovery 20The Navy SEAL Physical Fitness Guideiii
Page 2 and 3: The Navy SEAL PhysicalFitness Guide
Page 5 and 6: About the AuthorsCAPT Frank K. Butl
Page 7 and 8: Warfare (SEAL) personnel, U.S. Mari
Page 9: An Introduction byRADM Raymond C. S
Page 13 and 14: Running Gait or Form 63Footstrike 6
Page 15 and 16: Activity-Specific Warm-Up 116Recomm
Page 17 and 18: Training-Related Muscle Soreness 20
Page 19 and 20: List of TablesTable I-1. Skill- and
Page 21 and 22: Table 9-3. Plyometric Exercises 167
Page 23 and 24: List of FiguresFigure 1-1.Muscle Fi
Page 25 and 26: IntroductionThe Navy SEAL Physical
Page 27 and 28: Chapter 1Overview ofPhysical Fitnes
Page 29 and 30: Eccentric Contraction: Involves the
Page 31 and 32: Muscle Structure andFunctionThe thr
Page 33 and 34: Table 1-1. Distinguishing Character
Page 35 and 36: Specificity of TrainingThis princip
Page 37 and 38: Figure 1-2. An Example for Determin
Page 39 and 40: Lactic Acid and ATP-CP System forAn
Page 41 and 42: eginning and the end of the run whe
Page 43 and 44: Repetition RunningThis method is si
Page 45 and 46: Chapter 2SEAL Mission-RelatedPhysic
Page 47 and 48: Load-carrying is one of the most im
Page 49 and 50: SDV and Dry Deck Shelter Operations
Page 51 and 52: " Swim for 3 hours underwater (temp
Page 53 and 54: Table 2-3. Specific Physical Task-R
Page 55 and 56: Chapter 3CardiorespiratoryCondition
Page 57 and 58: Terms Related to ConditioningMany t
Page 59 and 60: of oxygen/kg/min or a heart rate of
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How to Estimate YourMaximal Aerobic
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= 49 ml/kg/min. To convert your wei
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Types of Aerobic Activitiesand Basi
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Table 3-6. Different Types of Jumps
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Bicycle ErgometersCycle ergometers
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Table 3-10. Energy Expenditure (kca
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Table 3-12. Energy Expended (kcal/h
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Watts, as stated above, are units u
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Chapter 4Running for FitnessRunning
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Figure 4-1. Parts of a Running Shoe
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Terms Related to Shoe Construction"
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Table 4-1. The Right Shoe for Your
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ReflectorsPutting reflectors on you
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Warm-UpA warm-up to lengthen short,
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Building Your MileageIncreasing mil
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If you have been running 35 to 40 m
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Interval workouts are a great way t
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Chapter 5Swimming forFitnessAs a SE
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Fins and Fin SelectionThere are thr
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" If your ankles are inherently fle
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Cold water is an issue to be addres
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It is far better if you get folded
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Target heart rate during warm-up sh
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Freestyle Swim: 50-50-100 m with 5
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Figure 5-3. Sample Anaerobic and Ae
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All of these involve repetitive arm
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As shown in Figure 5-6, you can see
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Sidestroke is a "stealth" stroke, u
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Chapter 6Strength TrainingMuscular
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Repetition Maximum or RMOne term ro
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Muscle Balance and ExerciseSelectio
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" Oxygen system for aerobic energy
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into applied strength for operation
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Although it may seem a bit foreign
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Table 6-9. Week 1: Circuit Training
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ConclusionsStrength training with w
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Chapter 7FlexibilityMost trainers,
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perform a martial arts kick. Static
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There is some controversy surroundi
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Figure 7-2. Contract-Relax PNF Tech
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Figure 7-3. Specific Warming-Up Act
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Table 7-1. Dynamic Stretch Exercise
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Table 7-1. Dynamic Stretch Exercise
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Table 7-2. Static Stretch Exercises
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Page 151 and 152:
Page 153 and 154:
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Figure 7-5. Total Body Post-Exercis
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Chapter 8CalisthenicsCalisthenics a
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The second occasion occurs where ca
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Balancing Abs and HipFlexors and Ex
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Another change that should be incor
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Figure 8-6. Variations on Sit-Up Ro
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Calisthenic ExercisesTable 8-2. Rec
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Table 8-2. Recommended Calisthenics
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The Navy SEAL Physical Fitness Guid
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Chapter 9PlyometricsPremature plyom
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lengthens. The take-off occurs via
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The overload principal is the basis
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Table 9-3. Plyometric ExercisesExer
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Table 9-3. Plyometric ExercisesExer
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Table 9-4. Upper Body PlyometricsEx
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" Chu, D. Plyometrics: The link bet
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Chapter 10Load-BearingExtended hump
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Biomechanics of Load-BearingThe dur
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Hydration StatusAppropriate water/f
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" Aerobic training: Aerobic capacit
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" Foot blisters (See Appendix C)."
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Chapter 11Training for SpecificEnvi
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Adapting to a hot environment can t
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Table 11-1. Warning Signs of Heat S
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sure it is a cold environment when
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How to avoid freezing injuries" Dre
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" Progressive symptoms of headache.
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For larger platforms or forward ope
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Chapter 12Training and SportsRelate
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" “COMPRESSION” means applying
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Figure 12-1. Movingthe Ankle Throug
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Reconditioning for Returnto Full Ac
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Delayed soreness in a deconditioned
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Figure 12-3. Examples for Treating
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Table 12-4. Return to Running Post
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SwimmingSwimming is a non-impact ac
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A knee immobilizer brace that exten
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When to Seek Medical CareTable 12-8
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Chapter 13Harmful Substancesthat Af
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Table 13-1. Commonly Used Anabolic/
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Adverse Effects of Anabolic Steroid
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AAS screening is now performed in t
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" CaffeineThis section will discuss
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Table 13-6. Adverse Effects of Amph
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SummaryIn conclusion, none of the c
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Chapter 14Other Training-Related Is
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Poles are essential tools for propu
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In the long run it is better to be
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Nutritional ErgogenicAgentsErgogeni
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Table 14-4. Nutritional Ergogenic A
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AgentCommentFat Burners/Lean Body M
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Chapter 15Physical Fitnessand Train
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Table 15-2. Alternate Activities fo
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For those interested in a more inte
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A Physical Fitness Programfor Confi
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Table 15-7. Re-Entry Physical Train
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Table 15-8. Exercises Eliminated fr
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" 3 Mile Run." 0.5 Mile Pool Swim.T
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Table 15-11. RADM Smith’s PT Prog
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Table 15-12. Examples of RADM Smith
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Appendix AWeight LiftingTechniquesE
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Exercise Instruction DiagramLeg Cur
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Exercise Instruction DiagramSeatedR
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Exercise Instruction DiagramCable F
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Exercise Instruction DiagramTriceps
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Appendix BCommon AnatomicalTerms an
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Figure B-1. Selected Muscles of the
Page 303 and 304:
Figure B-3. Selected Muscles of the
Page 305 and 306:
Appendix CFoot Care forLoad-Bearing
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