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

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Increasing the number of repetitions per set develops endurance. For example, if anindividual can perform only 10-12 sit-ups using proper technique, the exercise will developmuscle strength. Once an individual can perform over 15 repetitions per set, muscleendurance is being developed. Table 8-1 outlines the strength-endurance continuum andillustrates the training schedules used to develop various degrees of endurance. Note thatstrength and short-term efforts have no effect on aerobic capacity because the aerobic/endurance system is not recruited with maximal or heavy loads. In contrast, sustainedefforts with a light load recruit the aerobic system and have minimal effect on strength.Generally, activities of longer duration require more muscle endurance. SEALs shouldmodify their training programs according to the principles of strength and endurancespecific to mission requirements.Table 8-1. The Strength-Endurance ContinuumSTRENGTHSHORT-TERMEFFORTINTERMEDIATEEFFORTSUSTAINEDEFFORTGoalMaximumforce3 sets3 times/weekEndurance withheavy load3 sets3 times/weekEndurance withintermediate load2 sets3 times/weekEndurance withlight load1 set3 times/weekRecommendation 6-10 RM * 6 - 12 RM 12-50 RM Over 100 RMEnhancesStrengthMusclecontractileproteins: actinand myosin;connectivetissueSome strength;anaerobicmetabolismSome aerobic andanaerobicmetabolism; slightstrengthimprovementAerobicenzymes; fatutilizationDoes Not AlterAerobicCapacityAerobicCapacityStrength* RM = Repetitions Maximum EffortModified from Sharkey, BJ: Physiology of Fitness, 3rd Ed. Champaign, IL: Human Kinetics, 1990, p 91.In general, calisthenics develop muscle endurance. There are two occasions,however, when calisthenics develop muscle strength. The first occasion depends onindividual fitness level and how many repetitions can be performed. Individuals who canonly perform a low number of repetitions of a calisthenic exercise (less than 10-12) willdevelop muscle strength. Those who can perform a higher number (more than 10-12) willdevelop muscle endurance. For example, when you first start doing pull-ups you may onlybe able to perform 9 repetitions. At this point, you are developing muscle strength. As yourperformance improves, and you are able to perform over 12 repetitions, you begin todevelop muscle endurance.134 Calisthenics
The second occasion occurs where calisthenics are modified to overload themuscles so that they contribute to strength development. This can be achieved by any of thefollowing:" Adding weight (e.g., pull-ups or push-ups while wearing a weighted pack)." Using a buddy for resistance (e.g., having a buddy sit onyour hips while doing bent over calf raises; buddy- assistedleg extensions)." Exercising on one side of the body only (e.g., one-legged squats orcalf raises)." Modifying the exercise (e.g., elevating the legs during push-ups)." Super sets/pyramids.These modifications can be particularly helpful if weight training facilities are notavailable and a strength workout is required.Calisthenics in NavalSpecial WarfareMuscle strength and endurance are both essential for operational performance.Muscular strength is also required for many Special Warfare missions. Muscular enduranceis needed when work is required over longer periods of time (e.g., patrolling with a heavyload, climbing with equipment, swimming, or carrying a buddy).The goal of a physical training (PT) program for the SEAL should be to developcomplete muscular fitness (i.e., strength, endurance, and power). Muscle strength providesthe foundation for muscle endurance and power. An adequate strength base not onlyimproves performance, but also decreases the likelihood of injury. For this reason it isrecommended that at least two strength workouts (low-repetition [10-12 reps], highresistance exercises per muscle group per week), as described in Chapter 6, be part of theSEAL’s physical fitness program. Traditional calisthenic exercises performed two to threetimes a week will develop and maintain muscle endurance. A plyometric program (SeeChapter 9) when necessary, can also be used to develop muscle power.Mission-related training schedules, lack of exercise equipment, and inadequatenutrition can keep operators from maintaining required fitness levels in the field.Calisthenics, however, are practical for field situations because they can be performedanywhere with minimal equipment. Moreover, calisthenics can also be modified to providea strength workout.The Navy SEAL Physical Fitness Guide 135
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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
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" The degree of aerobic training is
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Table 3-2. Stages and Work Rates fo
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40 Cardiorespiratory ConditioningHe
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many challenges. It is also a very
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" A stroke rate between 24 and 30 p
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hr, and a moderate workout would be
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than 35 steps/minute, whereas a hig
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Other Terms for Work RateOther term
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52 Cardiorespiratory Conditioning
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Running GearRunning ShoesA good pai
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" Cantilever is a concave outsole d
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If you have high arches you will ne
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Sometimes low cost, over-the-counte
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Table 4-2. Running Surfaces: From B
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FootstrikeFor most runners, other t
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Figure 4-5. Ways to Increase Runnin
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" After you finish, stretch and wal
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Table 4-5. Frequency of Running Inj
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Open Water GearIn the pure sense th
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Table 5-1. Recommended Fin TypesTyp
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" Getting the best possible fit; tr
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developed guidelines for use of pas
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These are useful to develop the fee
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Figure 5-2 illustrates how the diff
Page 108 and 109: Freestyle Swim: 10 x 100 m with 45
Page 110 and 111: Underwater TrainingSwimming underwa
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 160 and 161: A unit's PT schedule should beflexi
Page 162 and 163: " Incorporate a total body flexibil
Page 164 and 165: neck into flexion. The fingertips o
Page 166 and 167: For a 30-minute workout, choose 1 t
Page 168 and 169: Table 8-2. Recommended Calisthenics
Page 178 and 179: endurance. Depending on the fitness
Page 180 and 181: 156 CalisthenicsTable 8-4. Buddy Ex
Page 182 and 183: Resources" Gain W., Hartmann J. Str
Page 184 and 185: Plyometric training is very intense
Page 186 and 187: Recommended shoes are those that pr
Page 188 and 189: stress on the muscles, joints, and
Page 190 and 191: Plyometric TrainingPlyometric train
Page 192 and 193: Table 9-3. Plyometric ExercisesExer
Page 194 and 195: Table 9-3. Plyometric ExercisesExer
Page 196 and 197: Table 9-4. Upper Body PlyometricsEx
Page 198 and 199: 174 Plyometrics
Page 200 and 201: " Physiological and environmental f
Page 202 and 203: Figure 10-1. Workload and Energy Ex
Page 204 and 205: Lack of sleep can compromise your m
Page 206 and 207: " 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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