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

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Table 15-2. Alternate Activities for a Fitness Program 249Table 15-3.Table 15-4.Basic Physical Training (PT) Activities for Warm-Up,Flexibility and Strength 249Total Body Physical Training (PT) Activities for Warm-Up,Flexibility and Strength 251Table 15-5. Physical Fitness in Confined Spaces 253Table 15-6. A Re-Entry Physical Fitness Program 254Table 15-7. Re-Entry Physical Training 255Table 15-8. Exercises Eliminated from SEAL PT 257Table 15-9. Selected Stretching Exercises for Improving Flexibility -A Short Program 258Table 15-10. PRT Score for a 34 year old SEAL 259Table 15-11. RADM Smith’s PT Program 261Table 15-12. Examples of RADM Smith’s Exercises 262xiv
List of FiguresFigure 1-1.Muscle Fiber Composition and Maximal Oxygen UptakeValues for Various Athletes by Sport 10Figure 1-2. An Example for Determining Your Target Training Heart Rate 13Figure 1-3. Target Training Heart Rate Zone 13Figure 1-4.An Example for Determining Your Target Training HeartRate for Swimming 14Figure 3-1. Plot Your Heart Rate to Estimate Maximal Oxygen Uptake 40Figure 4-1. Parts of a Running Shoe 55Figure 4-2. Types of Lasts Used for Running Shoes 56Figure 4-3. Shoe Construction: Lasting 57Figure 4-4. Types of Arches 57Figure 4-5. Ways to Increase Running Speed 66Figure 4-6. Sample Sprint and Distance Running Interval Workouts 68Figure 5-1.Examples of Traditional Short and Long Fins (Left) and NewerLong Blade Fins with Innovative Buckles (Right) 74Figure 5-2. Energy Systems Used During Interval Sets 82Figure 5-3. Sample Anaerobic and Aerobic/Endurance Swim Interval Workouts 85Figure 5-4.Comparing the Free-Style Stroke to the Blades Turningon a Propeller 88Figure 5-5. The Free-Style Stroke of Mark Spitz 88Figure 5-6. Below the Swimmer View of Mark Spitz’s Free-Style Stroke 89Figure 5-7. Side and Front Views of Mark Spitz’s Free-Style Stroke 90Figure 6-1. Applying the FITT Principle to Total Body Circuit Weight Training 96Figure 6-2. Determining Your 1RM from 5RM 99Figure 7-1.Graphical Representations of Muscle Spindles andGolgi Tendon Organs 111Figure 7-2. Contract-Relax PNF Technique 115Figure 7-3. Specific Warming-Up Activities 117The Navy SEAL Physical Fitness Guidexv
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 20 and 21: Table 3-13. Workload Conversion She
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
Page 70 and 71: hr, and a moderate workout would be
Page 72 and 73:
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
Page 98 and 99:
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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Page 152 and 153:
Page 154 and 155:
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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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Page 172 and 173:
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Page 176 and 177:
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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
Page 210 and 211:
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
Page 294 and 295:
Exercise Instruction DiagramShoulde
Page 296 and 297:
Exercise Instruction DiagramBarbell
Page 298 and 299:
Exercise Instruction DiagramWrist C
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CommonTerms forMuscle GroupsHip Ext
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Figure B-2. Selected Muscles of the
Page 304 and 305:
Figure B-4. Selected Muscles of the
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massage feet, apply foot power, cha
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