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

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Table 9-3. Plyometric ExercisesExerciseIntensity/DirectionDescriptionSingle LegVertical PowerJump (MichaelJordans)High/VerticalStand on one leg, arms slightly behind body. Usingarms and legs, propel body upward as high aspossible while reaching upward with one or botharms. Land on one leg and immediately repeat jumpuntil all exercises are completed. Perform exercise onother leg. No extra jumps in between repetitions areallowed.Standing TripleJumpMedium/Horizontalwith aVerticalComponentStart with legs shoulder-width apart, arms slightlybehind body. Using legs and arms to propel body,jump upward and as far forward as possible. Land onright foot, and immediately jump off right foot and landon left foot. Immediately jump off left foot and land onboth feet. When performing next set, land on left footfirst, switching to right and then both feet. Repeat untilall repetitions are completed. Try to travel as far aspossible between each jump.Multiple Jumps and HopsDouble LegHop (BunnyHops)Medium/Horizontalwith a VerticalComponentStart with feet shoulder-width apart, arms at sides.Jump up and as far forward as possible. Bring feettoward buttocks while in midair. Land and repeat jumpuntil all repetitions are completed. Goal: to achievemaximum distance.Front HurdleHopMedium/Horizontalwith a VerticalComponentBegin with low obstacles, gradually increasing heightwith improvements in performance. Place 5 obstaclesin a line approximately 1 meter apart. From a standingposition, use both feet to jump over hurdles as quicklyas possible, landing on both feet.Single Leg Hop(MontePythons)High/Horizontalwith a VerticalComponentPlace one foot ahead of the other, as if taking a step.Rock onto front leg and push off (e.g., right foot).Bring knee of push-off leg up and as high as possible.Non-jumping leg is held in a flexed position throughout.Land on right foot, and immediately repeat exerciseuntil all repetitions using one leg are completed.Repeat exercise using other leg to push off.168 Plyometrics
Table 9-3. Plyometric ExercisesExerciseIntensity/DirectionDescriptionDouble LegSpeed HopHigh/HorizontalStand with feet together, arms at sides and slightlyextended behind body. Jump up and out as far aspossible while bringing feet toward buttocks. Land instarting position, and immediately repeat jump until allrepetitions are completed. Feet should be kepttogether throughout. Concentrate on speed, then distance,and last on height.Single LegSpeed HopHigh/HorizontalBegin with1 foot ahead of other. Rock onto front legand push off (e.g., right foot). Bring knee of push-offleg up and as high as possible while in midair. Nonjumpingleg is held flexed throughout. Land on rightfoot, and immediately repeat exercise until all repetitionsusing one leg are completed. Repeat using otherleg to push off. Concentrate on speed, distance, andlast on height.Side HurdleHopsMedium/LateralPlace an obstacle on ground: height can be increasedas performance improves. From standing position onboth feet, jump sideways over hurdle, landing on bothfeet. Immediately jump sideways back over hurdle tostarting position. Try to increase number of jumps performedwithin 30 sec.Four Line HopDrillMedium/Horizontal,Lateral,DiagonalDraw a 5-ft. square on a flat surface. Start at point Afacing out from square. Jump to point B, then C, thenD and back to starting position. Perform as manyjumps as possible in 30 sec. Develops speed andcoordination in several directions: good drill for CQBtraining.Double LegZigzag Hop(Ski Moguls)Medium/DiagonalSet up course using about 10 cones, bags, or bodies45-60 cm apart in a zigzag pattern. Start with feetshoulder-width apart, arms slightly behind body.Using arms and legs to propel body, jump diagonallyover obstacles in place. Repeat until course is completed.Keep shoulders perpendicular to ground at alltimes.The Navy SEAL Physical Fitness Guide 169
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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
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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 190 and 191: Plyometric TrainingPlyometric train
Page 194 and 195: Table 9-3. Plyometric ExercisesExer
Page 196 and 197: Table 9-4. Upper Body PlyometricsEx
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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
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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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