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

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218 Training and Sports Related InjuriesTable 12-8. Symptoms, Prevention, and Treatment of Common TrainingandMission-Related InjuriesInjury Symptoms Prevention TreatmentPlantar FasciitisMetatarsal StressFractureShin SplintsIliotibial Band Rub(ITB)Pain in sole of foot just infront of heel; stiffness insole with first steps ofmorning.Pain in long bones of foot,especially 2nd or 3rd; worsewith weight bearing; achesat night.Pain at lower third innertibia; worse with first stepsof running or hiking; usuallyafter long or hard runsor hikes.Pain at outside portion ofhip or knee; gets worse severalminutes into run.Stretch Achilles and footafter runs, hikes; massagesole of foot; firm shoes;1/4”heel lift; arch supports.Avoid training too much, toofast, too soon; take carewhen transitioning to newtraining surfaces (grass toasphalt); different footwear(old shoes, new boots).Good shoe/boot wear;stretch before and afterruns/hikes; pronators (flatfeet) should use arch supports.ITB stretches; discard brokendown shoes; use runningshoes with wide heelbase; check leg length differences.Stretch the Achilles tendon and foot onincline board; tape sole instep; massage,ice sore spot; place 1/4" heel liftin shoes.Decrease amount of running orhiking; avoid full weight-bearing, usecrutch or cane; seek medicalevaluation.Ice to painful area before and after run,hike; ankle strengthening exercises,calf stretches, arch supports; medicalevaluation for pain longer than 12days.Ice to painful sites. ITB stretches. Hamstringand quad stretches. Heel lift forleg length difference.
The Navy SEAL Physical Fitness Guide 219Table 12-8. Symptoms, Prevention, and Treatment of Common TrainingandMission-Related InjuriesInjury Symptoms Prevention TreatmentMuscle CrampsAchillesTendonitisPatellofemoralSyndromeRucksack PalsyFoot BlistersSudden severe pain in musclebelly, causing stiffnessand loss of motion.Pain at back of heel alongheel cord; worse with runningand climbing.Knee pain localized underor around the knee cap;worse with going up/downhills or after prolonged sitting.Weakness, pain, and/ornumbness of upper extremitiesor shoulders.Localized pain and redness:“hot spots caused byfriction rub; clear fluid vesiclelayer.Maintain hydration/acclimatization protocols;stretch at first hint of muscletightness.Incline board stretch ofAchilles; over-the-counterarch supports; stretch afterall runs.Quadriceps stretching/strengthening exercises;hamstring and ITB flexibilityexercises; check foot forbiomechanical abnormalities(over pronation).Correct load distribution;adjustment of straps asneeded. Correct padding.Shoe insoles (Spenco)Adaptive training to toughenskin; Change wet socks;Moleskin to blister-proneareas.Grasp and tightly compress musclebelly with both hands; stretch muscleto maximum tolerable length untilcramp resolves.Ice for 15-20 minutes, every hour whenpossible; incline board stretch; crossfriction massage.Ice and range of motion to acuteinjury; NSAIDs for 5 to 7 days;stretching/strengthening program.Arch supports or insert for over pronators.Avoid heavy load-bearing for 2 to 3weeks; NSAIDs for 5 to 7 days.Cover blister with clean bandage and/or moleskin; apply antiseptic tounroughen blister.
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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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stress on the muscles, joints, and
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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 238 and 239: Running and HikingRunning and hikin
Page 240 and 241: over a period of several days. A da
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Page 246 and 247: use of AAS for improved competitive
Page 248 and 249: How Anabolic Steroids AlterMetaboli
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Page 252 and 253: Table 13-3. Physiologic Effects of
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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
Page 288 and 289: 264 Physical Fitness and Training R
Page 290 and 291: 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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