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

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Table 9-3. Plyometric ExercisesExerciseIntensity/DirectionDescriptionBoundsAlternate LegBoundMedium/Horizontalwith aVerticalComponentBegin with one foot ahead of the other. Rock ontofront leg and push-off. Bring knee of push off leg upand as high as possible while in midair. Think of hangingin air to increase distance traveled. Prepare legsand arms for landing. Land on opposite leg and immediatelyrepeat bound, alternating legs with each bounduntil all repetitions are completed. Goal: to cover asmuch distance as possible.CombinationBoundMedium/Horizontalwith aVerticalComponentBegin with 1 foot ahead of the other, as if taking astep. Rock onto front leg and push off (e.g., right foot).Bring knee of push-off leg up and as high as possiblewhile in midair. Land on right foot, and immediatelyexplode off right foot and land on right foot again.Immediately explode off right foot and land on leftfoot. After landing on left foot, immediately jump offleft foot and then land on right foot. Foot sequence isright-right-left. Repeat sequence until all repetitionsusing 1 foot are completed. Repeat using opposite leg.In-DepthJumpsShock/Vertical orHorizontalStart on heels of both feet, toes slightly hanging overside of box, arms to sides and slightly back. Step offbox (do not jump) and land on balls of feet, almostshoulder-width apart, knees flexed. Propel bodyupward immediately (if vertical height is goal) or forward(if horizontal distance is goal) using arms andlegs to propel body in desired direction.In-Depth Jumps/Box DrillsBox Jumps(Single orDouble Leg)Shock/Vertical orHorizontalPlace 4-8 boxes 1 to 2 m (3 to 6.5 ft.) evenly apart,depending on amount of horizontal movementdesired;1 box also may be used. Foot contact may beon 1 or both feet, but 1-leg lands are highly intenseand should only be done by those doing advanced plyometricsand a body weight less then 100 kg (220 lbs.).Start about 0.6 m in front of first box, feet shoulderwidthapart and slightly flexed, arms to sides andslightly back. Jump forward and up off both legs toland on first box. Foot contact may be double or single.Upon landing immediately explode off the box andonto ground. Upon landing on ground, immediatelyexplode off ground and as high or forward as possible(if using one box) onto next box.170 Plyometrics
Table 9-4. Upper Body PlyometricsExercise Intensity DescriptionForward AbThrowLowKneel on floor holding a medicine ball behind head withboth arms. Use abdominals to throw it forward. Motionrequires a bend at waist and follow through with arms.Medicine BallSit-UpLowStarting position for lead partner is sitting on the deck,legs on the deck, shoulder-width apart and flexed at a90° angle. Support partner stands 1.5 to 2 m (5 to 6.5 ft.)in front of lead partner holding medicine ball. Supportpartner passes medicine ball to lead partner at chestlevel. Lead partner catches medicine ball and allows theweight of the ball to push the upper body back anddown. When the lower back touches the floor (do notwait till the shoulders touch), lead partner immediatelysits up and performs a chest pass to support partner.Medicine BallChest TossLowThis exercise may be performed using a partner or a walland a medicine ball that rebounds. Holding medicine ballat chest level, throw ball forward with a pushing motion.Keep arms slightly extended following release. After ballrebounds off wall or your partner returns it, catch ballwith arms extended, swing the weight and momentum ofball as resistance against flexing arms. Repeat throw.Drop Push-UpShockStarting position is kneeling on deck with torso perpendicularto deck. Keeping torso straight, lean forward,catching body with hands. Hands should be wider thanshoulder-width apart and flexed.Side AbThrowLowThis exercise may be performed using a partner or a walland a medicine ball that rebounds. Stand with one sideof the body toward the wall or partner holding the medicineball on the opposite side. With a sideways motion atwaist level, throw the ball across the body toward yourpartner or wall. The torque should come from the waist.Stay in this position to catch the ball when it is returnedand swing back in starting position to repeat throw.PlyometricSit-UpLowLead partner lies with back on deck, legs perpendicularto floor. Support partner stands with 1 foot on each sideof lead partner’s head while grasping his legs at ankle.Lead partner grabs ankles of support partner. Supportpartner pushes legs of lead partner forward and towarddeck. Lead partner provides slight resistance to forcewhile allowing legs to accelerate toward deck. Beforelegs touch ground, lead partner quickly lifts them backto starting position.The Navy SEAL Physical Fitness Guide 171
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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
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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 192 and 193: 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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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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