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

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Table 3-13. Workload Conversion Sheet 51Table 4-1. The Right Shoe for Your Foot Type 59Table 4-2. Running Surfaces: From Best to Worst 61Table 4-3. A Program to Run 40 Miles per Week 66Table 4-4. A 12 Week Marathon Training Program Starting at 40 Miles/Week 67Table 4-5.Frequency of Running Injuries Reported by a Sampleof Male Runners 70Table 4-6. Three “Principles” of Good Running Form 70Table 5-1. Recommended Fin Types 74Table 5-2. Distance, Temperature, and Protection Requirements 78Table 6-1. Free Weight and Exercise Machine Comparison 94Table 6-2. Exercise Selection List by Body Part 97Table 6-3. How to Determine Your 5RM for a Bench Press 99Table 6-4. Intensity Levels Relative to a 1RM 100Table 6-5.Table 6-6.An Annual Plan for Activation, Strength Development andMuscular Endurance 101Strength Development Phase: 2-Day Circuit WeightTraining Routine 102Table 6-7. Muscle Endurance Phase: A 2-Day Circuit Weight Training Routine 102Table 6-8. Week 1: Circuit Training Strength Development Phase 104Table 6-9. Week 1: Circuit Training Muscle Endurance Phase 104Table 7-1. Dynamic Stretch Exercises to be Used in Physical Training 119Table 7-2. Static Stretch Exercises to be Used in Physical Training 123Table 8-1. The Strength-Endurance Continuum 134Table 8-2. Recommended Calisthenics for Physical Training 143Table 8-3. Tips for Developing a Buddy-Assisted Exercise Program 154Table 8-4. Buddy Exercise Drills 155Table 9-1. A 10-Week Plyometric Program 164Table 9-2. Plyometrics: Classified by Jump Direction and Intensity 165xiv
Table 9-3. Plyometric Exercises 167Table 9-4. Upper Body Plyometrics 171Table 10-1. Optimizing Load Carriage 182Table 11-1. Warning Signs of Heat Stroke 189Table 11-2. Drugs and Chemicals to be Avoided in Hot Environments 189Table 12-1. Tips for Applying Ice: Passive and Active 202Table 12-2.Generic Names (and Common Names) for VariousNon-Steroidal Anti-Inflammatory Agents 204Table 12-3. A Process of Alleviating Muscle Soreness 207Table 12-4. Return to Running Post Injury 211Table 12-5. Musculoskeletal Injuries Associated with Mission-Elements 212Table 12-6. Common Running Injuries 214Table 12-7. Characterization and Symptoms of Overtraining Syndrome 216Table 12-8.Symptoms, Prevention, and Treatment of CommonTraining- and Mission-Related Injuries 218Table 13-1. Commonly Used Anabolic/Androgenic Steroids 223Table 13-2.Adverse Effects of Anabolic Steroids in Men: Physiologicand Psychological 226Table 13-3. Physiologic Effects of Growth Hormone 228Table 13-4. Reported Physiologic Effects of Amphetamines 229Table 13-5. Psychological Effects of Amphetamines 230Table 13-6. Adverse Effects of Amphetamine Use 231Table 14-1.Table 14-2.Table 14-3.Sites, Common Causes of, and Recommendations forChronic Musculoskeletal Pain 238Physical Fitness Program for High Mileage SEALs withChronic Musculoskeletal Pain 239A PT Program for High Mileage SEALs with ChronicMusculoskeletal Pain 240Table 14-4. Nutritional Ergogenic Agents 242Table 15-1. The Navy SEAL Physical Fitness Program 248The Navy SEAL Physical Fitness Guidexiii
Page 2 and 3: The Navy SEAL PhysicalFitness Guide
Page 5 and 6: About the AuthorsCAPT Frank K. Butl
Page 7 and 8: Warfare (SEAL) personnel, U.S. Mari
Page 9: An Introduction byRADM Raymond C. S
Page 12 and 13: Chapter 2 SEAL Mission-Related Phys
Page 14 and 15: Underwater Training 86Varying Your
Page 16 and 17: Elements of a Load-Bearing Conditio
Page 18 and 19: Summary of Ergogenic Agents 244Prot
Page 22 and 23: Table 15-2. Alternate Activities fo
Page 24 and 25: Figure 7-4. Recommended Exercise Se
Page 26 and 27: Table 0-1. Skill- and Health-Relate
Page 28 and 29: Aerobic Metabolism: Most of the ene
Page 30 and 31: MET (Metabolic Equivalent Unit): A
Page 32 and 33: Type I Muscle FibersType I muscle f
Page 34 and 35: Figure 1-1. Muscle Fiber Compositio
Page 36 and 37: Measure your heart rate by taking y
Page 38 and 39: Figure 1-4. An Example for Determin
Page 40 and 41: Table 1-2. Percentage Contributed b
Page 42 and 43: if you were exercising continuously
Page 44 and 45: " Decrease in maximal aerobic capac
Page 46 and 47: Swimming is not the only mission-re
Page 48 and 49: Combat Swimmer OperationsWith the c
Page 50 and 51: Winter Warfare operations often req
Page 52 and 53: Table 2-2. Physical Requirements fo
Page 54 and 55: SummaryThe most important types of
Page 56 and 57: Basics Concepts ofCardiorespiratory
Page 58 and 59: Anaerobic PowerHow much strenuous w
Page 60 and 61: " The degree of aerobic training is
Page 62 and 63: Table 3-2. Stages and Work Rates fo
Page 64 and 65: 40 Cardiorespiratory ConditioningHe
Page 66 and 67: many challenges. It is also a very
Page 68 and 69: " 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
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Table 7-1. Dynamic Stretch Exercise
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Table 7-1. Dynamic Stretch Exercise
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Table 7-2. Static Stretch Exercises
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" Sudy, Mitchell (Ed.). Personal Tr
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Increasing the number of repetition
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A unit's PT schedule should beflexi
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" Incorporate a total body flexibil
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neck into flexion. The fingertips o
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For a 30-minute workout, choose 1 t
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Table 8-2. Recommended Calisthenics
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endurance. Depending on the fitness
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156 CalisthenicsTable 8-4. Buddy Ex
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Resources" Gain W., Hartmann J. Str
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Plyometric training is very intense
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Recommended shoes are those that pr
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stress on the muscles, joints, and
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Plyometric TrainingPlyometric train
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Table 9-3. Plyometric ExercisesExer
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Table 9-3. Plyometric ExercisesExer
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Table 9-4. Upper Body PlyometricsEx
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174 Plyometrics
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" Physiological and environmental f
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Figure 10-1. Workload and Energy Ex
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Lack of sleep can compromise your m
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" One hump at least every other wee
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184 Load-Bearing
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Training in HotEnvironmentsExercisi
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" Dehydration." Salt depletion." Il
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" Optimize acclimation by a careful
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HypothermiaA lowering of body core
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Training at AltitudeAn athlete’s
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Acclimation to AltitudeProlonged ex
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transient and reversible.Although m
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Treatments for Training-Related Inj
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Table 12-1. Tips for Applying Ice:
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" Increased blood pressure." Decrea
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Return to Mission-Related TasksUlti
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Sprains and StrainsLigaments attach
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" A change in shoe wear (worn out s
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Table 12-5. Musculoskeletal Injurie
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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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