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

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Table 15-3. Basic Physical Training (PT) Activities forWarm-Up, Flexibility and StrengthExercises*Repetition(#)Total Time(Seconds)Sit-Ups 30 60Push-Ups (Wide Stance) 30 60Supine Back Stretch 1 30Torso Prone Stretch 2 30Prone Superman 10 each side 60Vee-Ups 30 60Donkey Kicks 30 each side 60Hand to Knee Squat 10 30Posterior Shoulder or Upper Back Stretch 2 30Triceps Stretch 2 each side 60Iliopsoas Stretch (Russian Dancers) 2 each side 30Standing Quad Stretch 2 each side 60Standing Toe Pointers 30 60Gastroc/Soleus Stretch 2 each side 60Pull-Ups MAX 60Dips MAX 60Rope Climbs 1 -*All exercises (See Chapter 7: Flexibility and Chapter 8: Calisthenics for descriptions) should be done in order.250 Physical Fitness and Training Recommendations
For those interested in a more intensive PT program, a sample Total Body PTprogram is included for you. Alternatively, you can increase the number of repetitions ofthe exercises in the “basic” PT program. Both programs are very versatile, yet completewith respect to the whole body nature of the work-out.Table 15-4. Total Body Physical Training (PT) Activitiesfor Warm-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 60Dirty Dogs 20 each side 60Butterflies Stretch 2 30ITB Stretch 2 each side 603 Way Hurdler’s Stretch 2 each side 180Swimmer’s Stretch 2 30Push-Ups (Diamond) 30 60Sit-Ups 30 60Push-Ups (Wide Stance) 30 60One Legged Squat 10 each side 60Supine Back Stretch 1 30Torso Prone Stretch 2 30Prone Superman 10 each side 60The Navy SEAL Physical Fitness Guide 251
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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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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
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Page 236 and 237: Table 12-5. Musculoskeletal Injurie
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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
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 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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