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

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Running and HikingRunning and hiking work large muscle groups and enhance cardiovascular fitnessin a short period of time. Hiking transmits a force to the spine of approximately three timesload-bearing weight. Running transmits an impact force to the spine of up to five timesload-bearing weight. These forces are minimized with good body mechanics, shockabsorbingshoes and cross-training for overall fitness. Table 12-6 outlines common runninginjuries.Table 12-6. Common Running InjuriesName of InjuryPlantar FasciitisAchilles TendonitisIliotibial Band RubBursitisShin SplintsBack Strain/SprainDescription of InjuryInflammation and tightness of thick fibrousband on sole of foot.Inflammation of calf tendon or “heel cords”especially at insertion into heel.Pain on outside or lateral aspect of knee orhigh on outside of hip.Inflammation or irritation of various bursalsacs about inner or medial portion of knee,or behind the heel of the foot.Pain along medial aspect of lower thirdof tibia, worse in morning, resolves afterwarming up. Resolves with cooling downafter running.Results from impact loading of spine.Knee SprainsA complete discussion of knee injuries is beyond the scope of this text. Medial andlateral collateral ligament sprains can be placed in a range-of-motion (ROM) brace to allowearly flexion and extension while protecting the damaged ligament.214 Training and Sports Related Injuries
A knee immobilizer brace that extends and immobilizes the knee straight out shouldbe used with caution. Within 72 hours of using this type of brace, the thigh muscle isweakened and atrophied (muscle wasting as a result of disuse). However, this type of bracemust be used with patella (knee cap) fractures and patellar dislocations. While in this brace,strengthening exercises should be started as early as possible to avoid muscle atrophy.Ankle SprainsAnkle sprains are ideally treated in an aircast or similar splint. Ice, cross frictionmassage, partial weight-bearing, and early range of motion is allowed while protecting theinjured ligament. Some severe sprains may require surgical intervention.Overtraining SyndromeThe most common physical conditioning error for the SEAL operator isovertraining. Overtraining is exactly what the word implies, a condition caused by:Too Much Physical ActivityPhysical training for the operator differs from programs designed for elite athletes. The athletein professional or college sports has an off-season to rest injured muscles and tendons,utilize physical therapy, maximize strength and flexibility, and finally cycle back into hissport. The SEAL team operator has no such luxury and training is a full time job. Typicallyhe trains to peak levels year round. It is this repetitive, peak performance conditioningschedule that may lead to overtraining and overuse injuries.The OVERTRAINING SYNDROME can present with a wide range ofphysiologic or psychological symptoms which vary widely among individuals (SeeTable 12-7). Overtraining is generally associated with endurance sports such as swimmingor running.There is no good laboratory or biochemical marker for overtraining syndrome. TheBEST INDICATORS are resting heart rate in the morning and assessment of mood.Resting heart rate taken daily just before getting out of bed, and monitored over time willgive some indicator of fitness as well as fatigue. Individuals who are overtrained will showa resting heart rate which is 10-15 beats per minute higher than baseline when measured215 Training and Sports Related Injuries
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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
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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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Page 190 and 191: Plyometric TrainingPlyometric train
Page 192 and 193: Table 9-3. Plyometric ExercisesExer
Page 194 and 195: Table 9-3. Plyometric ExercisesExer
Page 196 and 197: Table 9-4. Upper Body PlyometricsEx
Page 198 and 199: 174 Plyometrics
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 240 and 241: over a period of several days. A da
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Page 244 and 245: 220 Training and Sports Related Inj
Page 246 and 247: use of AAS for improved competitive
Page 248 and 249: How Anabolic Steroids AlterMetaboli
Page 250 and 251: permanent impairment, and some arep
Page 252 and 253: Table 13-3. Physiologic Effects of
Page 254 and 255: Exercise itself induces these same
Page 256 and 257: effects of rEPO are actually simila
Page 258 and 259: 234 Harmful Substances that Affect
Page 260 and 261: Training for SkiingA high skill lev
Page 262 and 263: to avoid a recurrence of previous i
Page 264 and 265: Table 14-3. A PT Program for High M
Page 266 and 267: Table 14-4. Nutritional Ergogenic A
Page 268 and 269: Table 14-4. Nutritional Ergogenic A
Page 270 and 271: Supplements are a quick and conveni
Page 272 and 273: Strength and flexibility are closel
Page 274 and 275: Table 15-3. Basic Physical Training
Page 276 and 277: Table 15-4. Total Body Physical Tra
Page 278 and 279: A Physical Fitness Programfor Comin
Page 280 and 281: Table 15-7. Re-Entry Physical Train
Page 282 and 283: Table 15-9. Selected Stretching Exe
Page 284 and 285: Final Comments From:RADM SmithThis
Page 286 and 287: 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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