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

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Exercise Instruction Diagram3/4 SquatStiff LeggedDead Lift1. Place barbell across shoulders onupper back. Do not place bar directlyon neck.2. Keep head up, back straight, feetslightly wider than shoulder width.Point toes out. Keep backperpendicular to floor.3. Squat in a controlled motion, untilknees are at a 120˚ angle.4. Pause. Return to standing position.Raise up on toes and return tostarting position.5. Inhale squatting down, exhalestanding up.1. Place barbell on floor.2. Bend at waist, head up, backarched, knees slightly bent. Youshould feel stretch in back of legs notin lower back.3. Straighten-up lifting barbell offbench until barbell is at arms length.4. Pause. Return to upright position.5. Inhale bending over, exhalestraightening up.Leg Press1. Make sure hips and back remain flatagainst support pad during exercise.2. Slowly lower platform until legsachieve a 90˚ angle.3. Without pausing, return platform tostarting position.NOTE: DO NOT LOCK KNEES AT TOPOF THIS MOVEMENT.4. Pause. Repeat steps 2,3. Exhaleraising platform, inhale loweringplatform.266 Weight Lifting Techniques
Exercise Instruction DiagramLeg CurlsLegExtensionsSeated CalfRaisesStandingCalf Raises1. Place heels, with feet flexed, underfoot pads with pads at back of heels,not calves.2. With a smooth motion, curl legs upto complete full range of motion.3. Pause. In controlled motion, returnto starting position.3. Exhale curling legs up, inhaleextending legs.4. Do not lift hips or arch back whilecurling.1. Sit on machine with feet under footpad. Lightly hold seat handles forstabilization.2. Keeping feet flexed, raise weight upuntil legs are parallel to floor. Makesure to flex quadriceps.3. Pause. Slowly lower weight tostarting position. Do not let weightdrop.4. Repeat steps 2,3. Exhale extendinglegs, inhale lowering legs.1. Place balls of feet on calf machine’sfoot piece, pads resting on top ofknees.2. Raise up on toes as fully extendedas possible. Pause and hold.3. In a controlled manner, return tostarting position, and move heelsdown as low as possible for maximumrange of motion.4. Repeat motion. Exhale lifting up,inhale lowering weight.1. Place shoulders under pads of calfmachine, and balls of feet on floorpad.2. Standing straight with kneesslightly bent rise up on toes as fullyextended as possible.3. Pause. Return to starting position,in a smooth motion.4. Exhale lifting up, inhale loweringweight.5. Do not lock knees during exercise.The Navy SEAL Physical Fitness Guide 267
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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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Sprains and StrainsLigaments attach
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" A change in shoe wear (worn out s
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Table 12-5. Musculoskeletal Injurie
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Running and HikingRunning and hikin
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Page 248 and 249: How Anabolic Steroids AlterMetaboli
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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
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 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 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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