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

More documents

Recommendations

Info

Recommended shoes are those that provide ankle and arch support, lateral stability,and have a wide, non-slip sole.EquipmentBoxes that are used for in-depth or box jumps should have a non-slip top and shouldnever exceed a height of 1.2 m (0.5 - 0.75 m is recommended: 1.5 to 2.5 ft. and less than 4ft.).Medicine balls are commonly used for many of the exercises. This is a ball thatweighs no more than 10% of your typical training weight. For example, if you regularlytrain with a 200 pound bench press, then the medicine ball you use should be no more than20 lbs. These balls can be covered with leather, plastic, rubber, or any type of fabric.TechniqueAs with other exercises, attention should be paid to proper technique. For example,when performing lunges, the knee angle should not exceed 90°. Any movement beyondthis angle will place undue stress on knee cartilage and ligaments. Keeping the kneedirectly over and in line with the big toe will help maintain technique. The step should bestraight out, not to the side. The shoulders should always be over the knees during landingwhen performing in-depth jumps.Fatigue from high-volume training can compromise technique and result in injury.When technique begins to fail, it is time to stop the exercise and rest.Program Design and the OverloadPrinciplePlyometrics training should be tailored to account for individual characteristics andthe activity for which one is training. More stress will be placed on the muscles, joints, andconnective tissue of heavier individuals, therefore, bigger operators (weight greater than 90kg or 198 lbs.) should not perform high-intensity plyometric exercises. Persons with aprevious history of injury should be cleared by a medical officer prior to plyometrictraining. As previously stated:Persons with any type of musculoskeletal injury shouldnot consider plyometrics training.A plyometrics program for the special operations community should incorporatethose types of movements (i.e., linear, vertical, lateral, or a combination) required foroperational performance. For example, downhill skiing would require diagonalmovements, close-quarters battle (CQB) wouldrequire horizontal, vertical, and diagonal movements.162 Plyometrics
The overload principal is the basis for any training program whether it becardiovascular training or the development of muscular strength, endurance, or power. Thethree basic variables used in the overload principal include the frequency, volume (orduration), and intensity of training. By increasing any one or a combination of thesevariables within a training program, one can continuously and safely overload the systemthat is to be trained (i.e., cardiovascular, muscular, neuromuscular).FrequencyFrequency is the number of workouts per week (or other unit of time). Forplyometric training, the range is usually from one to three sessions per week, depending onthe sport and season. A plyometric training program for the Naval Special Warfarecommunity should consist of two training sessions per week when operational demandsrequire such training. Allow 2-3 days for recovery between workouts to avoid overtrainingor injury.Volume or DurationThe volume for plyometric training is defined as the number ofor landings per session." Beginners: 80-100 landings per session." Intermediate: 100-120 landings per session." Advanced: 120-140 landings per session.Intensityfoot contactsThe intensity for plyometrics training is the level of stress placed on theneuromuscular system, the connective tissue, and the joints, and is determined by the typeof exercises performed. For example, skipping is a low intensity exercise while in-depthbox jumps are of higher intensity. Some guidelines are provided as follows:" Vertical jumps are more stressful than horizontal jumps." One leg landings are more stressful than landings on two feet." The higher off the ground the body, the more forceful the landing and themore stressful the exercise." Adding external weight to the body also increases the stress.When designing a program, it is best to increase only one variable per session toreduce the likelihood of injury. Generally frequency is held constant while either thevolume or the intensity is increased. In advanced plyometrics, when high intensityexercises are performed, volume should decrease since these exercises place significantThe Navy SEAL Physical Fitness Guide 163
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 12 and 13:
Chapter 2 SEAL Mission-Related Phys
Page 14 and 15:
Underwater Training 86Varying Your
Page 16 and 17:
Elements of a Load-Bearing Conditio
Page 18 and 19:
Summary of Ergogenic Agents 244Prot
Page 20 and 21:
Table 3-13. Workload Conversion She
Page 22 and 23:
Table 15-2. Alternate Activities fo
Page 24 and 25:
Figure 7-4. Recommended Exercise Se
Page 26 and 27:
Table 0-1. Skill- and Health-Relate
Page 28 and 29:
Aerobic Metabolism: Most of the ene
Page 30 and 31:
MET (Metabolic Equivalent Unit): A
Page 32 and 33:
Type I Muscle FibersType I muscle f
Page 34 and 35:
Figure 1-1. Muscle Fiber Compositio
Page 36 and 37:
Measure your heart rate by taking y
Page 38 and 39:
Figure 1-4. An Example for Determin
Page 40 and 41:
Table 1-2. Percentage Contributed b
Page 42 and 43:
if you were exercising continuously
Page 44 and 45:
" Decrease in maximal aerobic capac
Page 46 and 47:
Swimming is not the only mission-re
Page 48 and 49:
Combat Swimmer OperationsWith the c
Page 50 and 51:
Winter Warfare operations often req
Page 52 and 53:
Table 2-2. Physical Requirements fo
Page 54 and 55:
SummaryThe most important types of
Page 56 and 57:
Basics Concepts ofCardiorespiratory
Page 58 and 59:
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 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 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
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 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
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
Page 222 and 223: transient and reversible.Although m
Page 224 and 225: Treatments for Training-Related Inj
Page 226 and 227: Table 12-1. Tips for Applying Ice:
Page 228 and 229: " Increased blood pressure." Decrea
Page 230 and 231: Return to Mission-Related TasksUlti
Page 232 and 233: Sprains and StrainsLigaments attach
Page 234 and 235: " A change in shoe wear (worn out s
Page 236 and 237:
Table 12-5. Musculoskeletal Injurie
Page 238 and 239:
Running and HikingRunning and hikin
Page 240 and 241:
over a period of several days. A da
Page 242 and 243:
218 Training and Sports Related Inj
Page 244 and 245:
220 Training and Sports Related Inj
Page 246 and 247:
use of AAS for improved competitive
Page 248 and 249:
How Anabolic Steroids AlterMetaboli
Page 250 and 251:
permanent impairment, and some arep
Page 252 and 253:
Table 13-3. Physiologic Effects of
Page 254 and 255:
Exercise itself induces these same
Page 256 and 257:
effects of rEPO are actually simila
Page 258 and 259:
234 Harmful Substances that Affect
Page 260 and 261:
Training for SkiingA high skill lev
Page 262 and 263:
to avoid a recurrence of previous i
Page 264 and 265:
Table 14-3. A PT Program for High M
Page 266 and 267:
Table 14-4. Nutritional Ergogenic A
Page 268 and 269:
Table 14-4. Nutritional Ergogenic A
Page 270 and 271:
Supplements are a quick and conveni
Page 272 and 273:
Strength and flexibility are closel
Page 274 and 275:
Table 15-3. Basic Physical Training
Page 276 and 277:
Table 15-4. Total Body Physical Tra
Page 278 and 279:
A Physical Fitness Programfor Comin
Page 280 and 281:
Table 15-7. Re-Entry Physical Train
Page 282 and 283:
Table 15-9. Selected Stretching Exe
Page 284 and 285:
Final Comments From:RADM SmithThis
Page 286 and 287:
Many of the exercises in the RADM S
Page 288 and 289:
264 Physical Fitness and Training R
Page 290 and 291:
Exercise Instruction Diagram3/4 Squ
Page 292 and 293:
Exercise Instruction DiagramBackCur
Page 294 and 295:
Exercise Instruction DiagramShoulde
Page 296 and 297:
Exercise Instruction DiagramBarbell
Page 298 and 299:
Exercise Instruction DiagramWrist C
Page 300 and 301:
CommonTerms forMuscle GroupsHip Ext
Page 302 and 303:
Figure B-2. Selected Muscles of the
Page 304 and 305:
Figure B-4. Selected Muscles of the
Page 306:
massage feet, apply foot power, cha
show all

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

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?