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

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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
Table 9-3. Plyometric ExercisesExerciseIntensity/DirectionDescriptionJumps in Place and Standing JumpsSquat JumpLow/VerticalStart in squat position and explosively jump upward tomaximum height. Land in squat position and immediatelyrepeat jump until all repetitions are complete.Keep hands behind head during entire movement.Split SquatJumpLow/VerticalStart in lunge position. Explosively jump off front legusing calves of back leg to propel body upward. Maintainsame position when landing and immediatelyrepeat jump until all repetitions are complete. Performexercise with other leg forward. Keep arms at sidesduring entire movement.Cycled SplitSquat JumpLow/VerticalStart in lunge position. Explosively jump off front legusing calves of back leg to propel body upward. Whilein midair, switch legs so back leg is in front duringlanding. Land in lunge position and immediatelyrepeat jump switching legs each time. Keep arms atsides during entire movement.Single Leg TuckHigh/VerticalStand on one leg, arms slightly behind body. Usingarms and leg propel body upward as high as possible.While in midair, bring knee of jumping leg towardchest and quickly grasp knee with hands and release.Land and repeat jump until all repetitions are complete.No extra jumps betweenrepetitions are allowed.Double LegTuck Jump(Cannonballs)Medium/VerticalPerformed same as Pike Jump, but knees are broughttoward chest while in midair and knees are quicklygrasped with arms. Upon landing, repeat jump until allrepetitions are complete.Double LegVertical PowerJump(Toyotas)High/VerticalStart in squat position, arms slightly behind body.Using arms and legs, explosively jump as high as possiblewhile reaching upward. Land and repeat immediately;repeat jump until all repetitions are complete.No extra jumps in between repetitions are allowed.The Navy SEAL Physical Fitness Guide 167
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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
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Determining Repetition MaximumsThe
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Table 6-4. Intensity Levels Relativ
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Table 6-6. Strength Development Pha
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Table 6-8. Week 1: Circuit Training
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Cooling Down andStretchingUpon the
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108 Strength Training
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alanced physical conditioning progr
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The quadriceps muscle is quickly st
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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 186 and 187: Recommended shoes are those that pr
Page 188 and 189: stress on the muscles, joints, and
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
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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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