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

Table 9-4. Upper Body PlyometricsExercise Intensity DescriptionMedicine BallPush-UpMediumStart in push-up position with hands supported bymedicine ball. Quickly move hands off medicine ball anddrop toward deck. Catch weight of body as it drops witharms slightly wider than shoulder-width apart and flexed.Chest should almost touch medicine ball. Rapidly extendarms to propel body upward. At maximal height, armsshould be placed on medicine ball as in startingposition. Catch weight of body and immediately repeatexercise.Push-up witha ClapHighStarting position is same for push-up. Flex arms, bringingbody toward deck as if performing a push-up. Usingarms to propel body upward, immediately push body offdeck in time for hands to clap prior to landing in startingposition. Repeat exercise.Eccentric Downhill TrainingMany SEAL missions (e.g. small unit patrolling) involve overland movement.Mountain and/or downhill hiking can result in severe muscle soreness, injury to muscletissue, and strength loss that can last for several days, if you are not accustomed to suchactivities. A recent Naval Health Research Center study found that as few as two downhilltraining runs (e.g., treadmill or mountainous terrain) one week apart could greatly minimizethe muscle soreness and damage. This method of conditioning leg muscles is aneffective way to prepare SEALs for future missions or events involving rugged terrain.Uphill and downhill training hikes with loads are also an effective means for conditioninglegs.Resources" Allerheiligen, WB. Speed Development and Plyometric Training. In: T. R.Baechle (Ed.), Essentials of Strength Training and Conditioning. NationalStrength and Conditioning Association. Champaign IL: Human Kinetics, (pp.314-344), 1994." Costello, F. Training for Speed Using Resisted and Assisted Methods.National Strength and Conditioning Association Journal. 1985;7(1):74-75.172 Plyometrics