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

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Table 15-4. Total Body Physical Training (PT) Activitiesfor Warm-Up, Flexibility and StrengthExercises*Repetition(#)Vee-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 60Repeat Starting at Crunches (2 - 3 times)Pull-Ups MAX 60Dips MAX 60Rope Climbs 1Total Time(Seconds)*All exercises (described in Chapter 7: Flexibility or Chapter 8: Calisthenics) should be done in order.You should also include strength training atleast twice per week. Details of a strengthprogram are provided in Chapter 6.252 Physical Fitness and Training Recommendations
A Physical Fitness Programfor Confined SpacesMaintaining fitness aboard a ship or submarine is possible. However, it requiresmotivation and discipline because usually the team spirit is missing. It is critical to maintainfitness so that when you reach your destination you have not become detrained. Table 15-5 presents a potential training program that could be followed on most ships. Most shipshave stationary bicycles and rowing machines. However, if the ship has some other type ofequipment, the schedule below could be modified to accommodate what equipment isavailable.Table 15-5. Physical Fitness in Confined SpacesWeek DayActivities for the DayMondayPT/30 min Interval Work-Out (Rowing Ergometer)/StretchTuesdayWednesdayThursday45 min Steady State Work-Out (Stationary Cycle)/StretchPT/45 min Fartlek Work-Out (Rowing Ergometer, JumpingRope)/StretchCycle 15/Row 15//Cycle 15/StretchFridaySaturday andSundayTwo to ThreeTimes/ WeekTotal Body PTTake one day off and use other day for 60 minutes of lowkey training with whatever you chooseCircuit or Free Weight Training if PossibleThe Navy SEAL Physical Fitness Guide 253
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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
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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 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 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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