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

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Table 15-9. Selected Stretching Exercises forImproving Flexibility - A Short ProgramBodyPositionFlexibility Exercises*Hold each for 15 to 30 seconds and performtwo times on each side when appropriate.Standing:Sitting:Lateral/Forward Neck FlexionUpper Back StretchSwimmer’s Stretch3-Way Hurdler’sPosterior Shoulder StretchTriceps StretchITB StretchBack: Supine Back HipstretchStomach: Torso Prone Prone QuadKneeling:Kneeling Lunge withPelvic TiltAchilles StretchStanding: Gastroc Stretch Soleus Stretch*All exercises are described in Chapter 7: FlexibilityThe Navy SEAL PhysicalReadiness Test (PRT)The Navy SEAL Physical Readiness Test (PRT) is conducted in one session in acontinuous manner, with no less than two minutes or greater than 15 minutes rest betweenexercise, and no more than a 30 minute break between the run and swim. Failure tosuccessfully complete all events constitutes failure of the PRT. The PRT events, in orderperformed, include:" Pull-Ups." Sit-Ups." Push-Ups.258 Physical Fitness and Training Recommendations
" 3 Mile Run." 0.5 Mile Pool Swim.The first event, the pull-ups, has no time limit, whereas the sit-ups and push-upshave a three minute time limit. All three events are performed in clearly designated ways,and points are assigned to each event based on age and the number completed. The 3 milerun and 0.5 mile swim are timed events, and the time to completion and age are used toassign points. When all events have been completed, points for individual events aresummed and an overall score is assigned. Table 15-10 provides a sample PRT test.Table 15-10. PRT Score for a 34 year old SEALEventNumber or TimeCompletedThe greatest number of points for any event is 100; thus the highest possible compositescore is 500. The overall score is used for classification purposes: you can fall into one offive categories:" Outstanding 425 - 500" Excellent 350 - 424" Good 275 - 349" Satisfactory 200 - 274" Fail < 200 or < 40 for any eventPointsPull-Ups 18 80Sit-Ups 105 85Push-Ups 100 903 Mile Run 18:00 940.5 Mile Swim 15:00 90Total Points 439In the example in Table 15-10, the overall score was 439; this would be rated asOUTSTANDING. Please refer to COMNAVSPECWARCOMINST 6110.1B for further informationwith respect to the Navy SEAL PRT and the tables describing points for eachevent.The Navy SEAL Physical Fitness Guide 259
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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
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Table 12-1. Tips for Applying Ice:
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" Increased blood pressure." Decrea
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Return to Mission-Related TasksUlti
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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 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 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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