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

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Table 14-4. Nutritional Ergogenic AgentsAgents Claims Dose CommentCholineEnhancesenduranceperformance.400 to 900 mg daily ascholine bitartrate or citrate.Foods rich in cholineinclude egg yolk,meat, liver, and peanuts.No benefit reported - notknown to be harmful atabove doses. Most claimsbased on theoreticalpossibilities.Octacosanol-Wheat Germ OilImproves endurancecapacity.100 to 6000 mg dailywith expected results in4 to 6 weeks.Some benefit reported.Arginine, Lysine,and OrnithineStimulate growthhormonerelease.Variable. Ornithine - 500mg a day or 250 mg oneto three times a day.Arginine - 500 mg onehour before meals and/or before workout. Theseitems are sold separatelyor in combinations withvarying amounts ofamino acid content.Ornithine - No benefit.Gastrointestinaldisturbances are common.Arginine, Lysine - Somebenefit reported.SodiumBicarbonate,(“Bicarb loading”,“Sodaloading”)Enhancesanaerobic performanceduringhigh intensityexercise lasting1 to 5 min.0.3 grams of sodiumbicarb per kg bodyweight mixed with 1 literof water 1 to 2 hoursbefore exercise.Some benefit reported - Becareful...harmful if taken inlarge amounts. Discontinueuse if abdominal cramps ordiarrhea occurs.Caffeine”Fat burner”,delays onset offatigue,enhances performance.4 to 9 mg/kg 30 mins toone hour prior to exercise.Some benefits reported, butdiscontinue use if sideeffects noted (stomach pain,tremor) interfere withconcentration or steadiness.L-Carnitine“Fat burner”,delays onset offatigue.500 mg daily. Food richin Carnitine include meatand dairy products.Little to no reported benefit -not harmful at above doses.AVOID D-carnitine - A carnitinedeficiency may occur.ChromiumPicolinateIncreases musclemass, growthstimulating.50 to 1000 µg/day as adietary supplement.Foods rich in chromiuminclude beer, brewer’syeast, oysters, mushrooms,meats, andwhole grain cereals.Some benefit reported.242 Other Training-Related Issues
Table 14-4. Nutritional Ergogenic AgentsAgents Claims Dose CommentCoenzyme Q 10Increasesenergy and cardiacperformance.Potentantioxidant.1.0 mg three times a day.Foods rich in CoQ 10include beef, eggs, andspinach.No benefit reported inathletes.Dibencozide/cobamamide -Coenzymeforms of B 12Anabolic andgrowthpromoting.500 mg daily in tabletform.Little or no proven benefit -no harmful effects at givendoses.λ−Oryzanol andFerulic AcidIncreases testosteroneandincreases leanbody mass.Variable, but commonlyfound in 50 mg per daydoses.Little or no proven benefit -no harmful effects at abovedoses.Glandulars(ground upanimal organs;usually testes,pituitaries andhypothalamus.Will elevatetestosteronelevels. The“extra” testosteronewill makeyou more buildup more muscleand get bigger.As a dietary supplementmixed with protein/carbohydratepowders.Not recommended. Someproducts could be harmful.InosineEnergyenhancer;Increasesendurance,strength, andrecuperation.500 to 1000 mg 15 minprior to exercise.No. People with gout shouldavoid inosine. Dubiouseffects not worth the risk.Branched ChainAmino Acids(BCAAs) -Leucine,Isoleucine,ValineAnabolic andgrowth hormonestimulator;may protectagainst mentalfatigue of exercise.There are various productswith differentamounts of BCAA inthem. Example: Leucine800 mg daily, Isoleucine300 mg, Valine 200 mg.Usually consumed priorto working out. Foodsrich in BCAAs includeturkey, chicken, navybeans, and other meats.Some benefits reported.The Navy SEAL Physical Fitness Guide 243
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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
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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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Page 218 and 219: Training at AltitudeAn athlete’s
Page 220 and 221: Acclimation to AltitudeProlonged ex
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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
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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
Page 242 and 243: 218 Training and Sports Related Inj
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
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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 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
Page 292 and 293: 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
Page 300 and 301: CommonTerms forMuscle GroupsHip Ext
Page 302 and 303: Figure B-2. Selected Muscles of the
Page 304 and 305: Figure B-4. Selected Muscles of the
Page 306: massage feet, apply foot power, cha
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