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

Plyometric TrainingPlyometric training should begin with a general warm-up followed by dynamicstretching (see Chapter 7 for stretching). Stretches should mimic the activity to beperformed (e.g., 4-Way Lunges and Leg Swings for lower body plyometrics; Up Back andOvers or Press-Press-Fling for upper body plyometrics). Static stretches can also be added.Two sessions of plyometrics per week issufficient for SEALs.This statement is true when operators have 8-10 weeks to train prior to a mission.If time is limited, a platoon may train three times per week if adequate time for recovery isallowed.Heavy strength and plyometric trainingon the same body area should not beperformed on the same day.However, upper body strength training may be combined with lower bodyplyometrics and vice versa. Adequate time for recovery from each type of training isneeded and can take from 1-3 days, depending on the intensity. If schedules are tight, theintensity of strength and plyometric exercises should vary from low to high to allowsufficient time for recovery. For instance, when high-intensity plyometrics is required (e.g.,just prior to anoperation) strength training should be of a lower intensity.Plyometric ExercisesWhen performing jumps it often helps to think of “hanging in the air” for as long aspossible, keeping shoulders parallel to the ground at all times. Emphasis should be on speedwithout sacrificing proper technique. Table 9-3 and Table 9-4 present a variety ofplyometric exercises. Exercises are listed in increasing order of difficulty for each groupingin Table 9-3.166 Plyometrics