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

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Table 8-2. Recommended Calisthenics for PhysicalTrainingName ofExerciseDescription of ExerciseMuscleGroup(s)Elbow to Knee/Cross OversA 2-count exercise. Lieon back with handsclasped behind head.Legs can be bent atknees (feet on deck),with one leg crossedover knee of oppositeleg or bent with kneestoward chest (feet elevatedfrom deck).Slowly lift and twisttorso bringing oneshoulder toward knee ofopposite leg. Engagingobliques requires rotation to start immediatelyat beginning of exercise, not at top.Return to starting position. Perform exerciseby turning torso to both left and right knees.Abdominals andobliquesHip RollersA 2-count exercise. Lieon back with legs bentand elevated off deck,slowly bring both kneesdown together on oneside until low backbegins to lift off deck.Bring knees back tostarting position, thenrepeat on other side.Abdominals and Hip FlexorsAbdominalsNote: These exercises should be limited to twice per week to prevent over-development of hipflexors. Proper technique is essential; performing these exercises improperly can contribute to orworsen low-back pain.Good MorningDarlingsA 2-count exercise.Lie on back withpalms on deck andhands under hips,legs extended, andfeet together, 6” above deck. Count 1:spread legs 2-3 feet apart. Count 2: bringlegs back together.Abdominals and hipflexors148 Calisthenics
Table 8-2. Recommended Calisthenics for PhysicalTrainingName ofExerciseDescription of ExerciseMuscleGroup(s)Flutter KicksA 4-count exercise.Lie on back withhands under hips,legs extended, andfeet together6“above deck.Count 1: lift right leg1 1/2 feet, keepingleg straight. Count 2: lift left leg to sameposition while returning right leg to startingposition. Count 3: bring right leg back upand return left leg to starting position.Count 4: repeat.Abdominals and hipflexorsSitting Flutter KicksA 4-count exercise. Flutter Kick performedfrom a seated position.Abdominals and hipflexorsKnee Benders(Supine and Seated)A 2-count exercise.Lie on back witharms at sides. Bringboth legs 6” offdeck, bend at knees,bringing legs towardchest. Straightenknees and lowerlegs down again.Variation 1: Performsame leg movementsfrom a seatedposition.Variation 2: Beginwith hands claspedbehind head, one legbent with foot onVariation 1deck, and other legextended. Bendextended leg, keepingfoot off deck,and bring it towardVariation 2chest while liftingshoulders off deck. Return to starting position.Abdominals and hipflexorsThe Navy SEAL Physical Fitness Guide 149
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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
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Freestyle Swim: 10 x 100 m with 45
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Underwater TrainingSwimming underwa
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For beginning freestyle swimmers, a
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Figure 5-7. Side and Front Views of
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" One Arm Freestyle: May be done wi
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Technology has allowed the developm
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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
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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
Page 160 and 161: A unit's PT schedule should beflexi
Page 162 and 163: " Incorporate a total body flexibil
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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
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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
Page 208 and 209: 184 Load-Bearing
Page 210 and 211: Training in HotEnvironmentsExercisi
Page 212 and 213: " Dehydration." Salt depletion." Il
Page 214 and 215: " Optimize acclimation by a careful
Page 216 and 217: HypothermiaA lowering of body core
Page 218 and 219: Training at AltitudeAn athlete’s
Page 220 and 221: 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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