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

" Aerobic training: Aerobic capacity is very important with respect to loadbearing.Individuals with the highest maximal oxygen consumption are betterable to tolerate the physical demand of moderate to heavy load-bearing andwalk at a faster pace for longer durations with less fatigue than individualswith a lower aerobic capacity." Anaerobic training: Anaerobic power and muscular strength are needed forhigh intensity combat activities. Different muscle groups are used dependingon the type of load-bearing tasks, whether it is a fast paced, short hump or aslower paced, long hump.Strength training or endurance runningalone will not improve load-bearing ability.The best training for load-bearing is crosscountry marches with a pack.Initiating Load TrainingBasic guidelines should be followed when beginning heavy load-bearing training." Start with loads 20% of your body weight and short distances (5 miles) onceper week at the beginning." Progressively increase pack weight for each training session after two weeks:Loads should be increased to 25%, 30%, and 40% of body weight or greater(depending on the mission requirements)." After achieving pack weight of 40% of weight, progressively increase distance:7.5, 8, 9, 10, to at least 12.5 miles. Maintain distance for at least onemonth.Maintaining Load-Bearing FitnessTo maintain fitness for humping a load equivalent to 40% of body weight for 10miles would require at least:" Upper and lower body weight training two days per week." Running three to four days per week for 30 minutes per session.The Navy SEAL Physical Fitness Guide 181