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

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Strength and flexibility are closely linked.Building strength tends to shorten muscles and limit flexibility; thus, stretching isessential for maintaining flexibility. The final recommendations are shown in Table 15-1.Some of the activities cannot accommodate the entire group, but rather must be done insmaller groups. For example, circuit weight training can be done in groups of 8 to 12, butnot the entire team. These are recommendations, but alternate activities can be substituted.Table 15-2 provides some suggestions for alternative activities.Table 15-1. The Navy SEAL Physical Fitness ProgramWeek DayActivities for the DayMondayStretch/1 circuit of O’COURSE/3 Mile Run/StretchTuesdayPT/1.5 Mile Swim/StretchWednesdayPT/4-5 Mile Run with Fartlek Workout/StretchThursdayRun 3 Miles/Swim 1/Run 3/StretchFridaySaturday andSundayTwice EachWeekAlternate 10 Mile Hike with Pack and Monster MashTake one day off and use other day for endurance trainingaccording to your preferences2 Platoon hours with circuit/weight training248 Physical Fitness and Training Recommendations
Table 15-2. Alternate Activities for a Fitness ProgramInterval Sprints(Run or Swim)PlyometricsTotal Body PTTimed PRT Cross Country Skiing BicyclingRunning in PlaceJumping RopePool Swim with Small Group (16/group)Rope Climbs for Grip StrengthPhysical training (PT) exercises are listed on two of the five days in theRecommended SEAL Physical Fitness Program. The PT program recommended for you(shown in Table 15-3) is called a Basic PT Program, and it will typically serve as a preludeto the main, more rigorous, activity(ies) of the day. It includes warm-up activities to loosenyour muscles and exercises to increase your range of motion, muscle strength, muscleendurance, and power. Depending on the number of repetitions you perform, this PT cantake as little as 10 or as many as 40 minutes.Table 15-3. Basic Physical Training (PT) Activities forWarm-Up, Flexibility and StrengthExercises*Repetition(#)Total Time(Seconds)Jumping Jacks 50 601/2 Jumping Jacks 50 - 2 count 60Up-Back-and Overs 10 60Crunches (All Variations) 60 - 100 60Push-Ups (Regular) 30 60Flutter Kicks 25 60Butterflies Stretch 2 30ITB Stretch 2 each side 603 Way Hurdler’s Stretch 2 each side 180Swimmer’s Stretch 2 30Push-Ups (Diamond) 30 60The Navy SEAL Physical Fitness Guide 249
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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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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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Page 224 and 225: Treatments for Training-Related Inj
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Page 230 and 231: Return to Mission-Related TasksUlti
Page 232 and 233: Sprains and StrainsLigaments attach
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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
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Page 260 and 261: Training for SkiingA high skill lev
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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
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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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