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

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Underwater TrainingSwimming underwater requires breathholding. While this is an activity that is notendorsed by the diving manual, it may be something you will need to do as a SEAL. Giventhis fact, specific training will enhance your performance and extend your operationalcapabilities. The following rules apply to underwater swim training:" DO NOT hyperventilate prior to your underwater swim." Use a buddy to observe during pool drills.Varying Your WorkoutSwimming workouts should be varied between easy days and hard days. Forcompetitive speed, it is good to swim at least four days a week; this will help keep strokeefficiency. Swimming days provide good relief for tight muscles generated by running andweight training.Swimming has some specialized weight training techniques. The primary issue isthat swimmers have full range of motion of their arms during exertion. Muscle contractionis fairly constant over the entire arm motion requiring balanced power throughout. Weighttraining must complement this fact, or muscle tightness develops that actually worksagainst the swimmer (see Chapter 6).Pulley pulls are excellent weight training techniques for a swimmer. The classic isthe lat pull-down station present in virtually all weight rooms and multi-station machines.A better arrangement is for weights and pulley setups to be individualized for each hand.Pulley pulls are “isotonic” and mimic the constant resistance of water. Weights should bekept on the low side, permitting high speed weightlifting of between 1-1.5 seconds perrepetition. Hold slightly at the end of each lift to prevent banging weights and gettingthrown out of the weight room.Swimmers use high reps, never less than 10.Many dedicated swimmers own an Exergenie, which is a truly simple piece ofequipment that permits a realistic workout in freestyle or backstroke. It is a nylon linerigged up through a little cylinder that twists the line and provides resistance. This workoutis possible even within the confines of a cramped 688 class (40 - 50 reps) can be done dailybecause the motion is so much like swimming. Thus, it is a portable weight room forswimmers.Cross training includes canoeing, rowing,kayaking, and cross country skiing.86 Swimming for Fitness
All of these involve repetitive arm use in a pattern that is generally complementaryto a swimmer's stroke. These sports will impart strength to the shoulder and chest musclesthat will help your swimming.Developing Stroke SkillsBasic stroke mechanics will prohibit you from increasing your respiratory rate(except during backstroke). Because you can't pant, you will quickly become limited by notgetting enough oxygen or not getting rid of carbon dioxide before it starts building up. Thisis different than in running and is the reason for the universal use of interval training inswim training programs. Runners often go out for long steady runs, but a swimmer whotrains this way becomes a slow and inefficient swimmer. While operational SEALswimming is a long, slow activity, it is best for you to acquire a broad base of swimmingskills. This will increase your efficiency during SEAL operational swimming.This section will discuss three main swimming strokes; crawl stroke (usually calledfreestyle or “free”), breaststroke, and sidestroke. These particular strokes are the mostuseful to you as a SEAL. Most swimmers use a variety of strokes in a workout to providecross training and avoid overuse injuries. Skills must be developed over a long period oftime in order for the swimmer to become proficient. Good stroke mechanics are not onlynecessary to develop speed; injury may occur in swimmers from poor technique. A properstroke may only be developed by getting feedback from others. This factor makes a buddysystem or partner coaching an essential component of your training program. Obtainperiodic stroke coaching from a qualified instructor - no matter how good you are.General Stroke PrinciplesWater causes a large amount of drag on the swimmer's body, thus streamliningbecomes extremely important. The key to swimming fast is reducing drag as much aspossible while maximizing propulsive forces. One specific technique includes rolling fromside to side to clear high resistance parts of the swimmer's body for arm recovery.Swimming in salt water is faster than swimming in fresh water because of the increasedbuoyancy of the swimmer, reducing resistance. There are many other subtle ways to reducewater drag in swimming, and learning them is one of the benefits of getting coaching froma qualified instructor or swimming coach.The StrokesFreestyleThe Navy SEAL Physical Fitness Guide 87
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The Navy SEAL PhysicalFitness Guide
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About the AuthorsCAPT Frank K. Butl
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Warfare (SEAL) personnel, U.S. Mari
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An Introduction byRADM Raymond C. S
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Chapter 2 SEAL Mission-Related Phys
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Underwater Training 86Varying Your
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Elements of a Load-Bearing Conditio
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Summary of Ergogenic Agents 244Prot
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Table 3-13. Workload Conversion She
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Table 15-2. Alternate Activities fo
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Figure 7-4. Recommended Exercise Se
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Table 0-1. Skill- and Health-Relate
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Aerobic Metabolism: Most of the ene
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MET (Metabolic Equivalent Unit): A
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Type I Muscle FibersType I muscle f
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Figure 1-1. Muscle Fiber Compositio
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Measure your heart rate by taking y
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Figure 1-4. An Example for Determin
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Table 1-2. Percentage Contributed b
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if you were exercising continuously
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" Decrease in maximal aerobic capac
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Swimming is not the only mission-re
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Combat Swimmer OperationsWith the c
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Winter Warfare operations often req
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Table 2-2. Physical Requirements fo
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SummaryThe most important types of
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Basics Concepts ofCardiorespiratory
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Anaerobic PowerHow much strenuous w
Page 60 and 61: " The degree of aerobic training is
Page 62 and 63: Table 3-2. Stages and Work Rates fo
Page 64 and 65: 40 Cardiorespiratory ConditioningHe
Page 66 and 67: many challenges. It is also a very
Page 68 and 69: " A stroke rate between 24 and 30 p
Page 70 and 71: hr, and a moderate workout would be
Page 72 and 73: than 35 steps/minute, whereas a hig
Page 74 and 75: Other Terms for Work RateOther term
Page 76 and 77: 52 Cardiorespiratory Conditioning
Page 78 and 79: Running GearRunning ShoesA good pai
Page 80 and 81: " Cantilever is a concave outsole d
Page 82 and 83: If you have high arches you will ne
Page 84 and 85: Sometimes low cost, over-the-counte
Page 86 and 87: Table 4-2. Running Surfaces: From B
Page 88 and 89: FootstrikeFor most runners, other t
Page 90 and 91: Figure 4-5. Ways to Increase Runnin
Page 92 and 93: " After you finish, stretch and wal
Page 94 and 95: Table 4-5. Frequency of Running Inj
Page 96 and 97: Open Water GearIn the pure sense th
Page 98 and 99: Table 5-1. Recommended Fin TypesTyp
Page 100 and 101: " Getting the best possible fit; tr
Page 102 and 103: developed guidelines for use of pas
Page 104 and 105: These are useful to develop the fee
Page 106 and 107: Figure 5-2 illustrates how the diff
Page 108 and 109: Freestyle Swim: 10 x 100 m with 45
Page 112 and 113: For beginning freestyle swimmers, a
Page 114 and 115: Figure 5-7. Side and Front Views of
Page 116 and 117: " One Arm Freestyle: May be done wi
Page 118 and 119: Technology has allowed the developm
Page 120 and 121: The TIME you spend on weight traini
Page 122 and 123: Determining Repetition MaximumsThe
Page 124 and 125: Table 6-4. Intensity Levels Relativ
Page 126 and 127: Table 6-6. Strength Development Pha
Page 128 and 129: Table 6-8. Week 1: Circuit Training
Page 130 and 131: Cooling Down andStretchingUpon the
Page 132 and 133: 108 Strength Training
Page 134 and 135: alanced physical conditioning progr
Page 136 and 137: The quadriceps muscle is quickly st
Page 138 and 139: above, when a muscle is slowly stre
Page 140 and 141: physical activity whether it be str
Page 142 and 143: Figure 7-4. Recommended Exercise Se
Page 144 and 145: Table 7-1. Dynamic Stretch Exercise
Page 146 and 147: Table 7-1. Dynamic Stretch Exercise
Page 148 and 149: Table 7-2. Static Stretch Exercises
Page 156 and 157: " Sudy, Mitchell (Ed.). Personal Tr
Page 158 and 159: Increasing the number of repetition
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A unit's PT schedule should beflexi
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" Incorporate a total body flexibil
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neck into flexion. The fingertips o
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For a 30-minute workout, choose 1 t
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Table 8-2. Recommended Calisthenics
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endurance. Depending on the fitness
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156 CalisthenicsTable 8-4. Buddy Ex
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Resources" Gain W., Hartmann J. Str
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Plyometric training is very intense
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Recommended shoes are those that pr
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stress on the muscles, joints, and
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Plyometric TrainingPlyometric train
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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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174 Plyometrics
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" Physiological and environmental f
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Figure 10-1. Workload and Energy Ex
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Lack of sleep can compromise your m
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" One hump at least every other wee
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184 Load-Bearing
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Training in HotEnvironmentsExercisi
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" Dehydration." Salt depletion." Il
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" Optimize acclimation by a careful
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HypothermiaA lowering of body core
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Training at AltitudeAn athlete’s
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Acclimation to AltitudeProlonged ex
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transient and reversible.Although m
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Treatments for Training-Related Inj
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Table 12-1. Tips for Applying Ice:
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" Increased blood pressure." Decrea
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Return to Mission-Related TasksUlti
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Sprains and StrainsLigaments attach
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" A change in shoe wear (worn out s
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Table 12-5. Musculoskeletal Injurie
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Running and HikingRunning and hikin
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over a period of several days. A da
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218 Training and Sports Related Inj
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220 Training and Sports Related Inj
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use of AAS for improved competitive
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How Anabolic Steroids AlterMetaboli
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permanent impairment, and some arep
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Table 13-3. Physiologic Effects of
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Exercise itself induces these same
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effects of rEPO are actually simila
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234 Harmful Substances that Affect
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Training for SkiingA high skill lev
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to avoid a recurrence of previous i
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Table 14-3. A PT Program for High M
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Table 14-4. Nutritional Ergogenic A
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Table 14-4. Nutritional Ergogenic A
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Supplements are a quick and conveni
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Strength and flexibility are closel
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Table 15-3. Basic Physical Training
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Table 15-4. Total Body Physical Tra
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A Physical Fitness Programfor Comin
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Table 15-7. Re-Entry Physical Train
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Table 15-9. Selected Stretching Exe
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Final Comments From:RADM SmithThis
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Many of the exercises in the RADM S
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264 Physical Fitness and Training R
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Exercise Instruction Diagram3/4 Squ
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Exercise Instruction DiagramBackCur
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Exercise Instruction DiagramShoulde
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Exercise Instruction DiagramBarbell
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Exercise Instruction DiagramWrist C
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CommonTerms forMuscle GroupsHip Ext
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Figure B-2. Selected Muscles of the
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Figure B-4. Selected Muscles of the
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massage feet, apply foot power, cha
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