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

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Exercise Instruction DiagramBackCurl GripPulldownsReverseBarbellRowsLatPulldowns1. Sit with back flat, arms extended.Grab pulldown bar using underhandcurl grip.2. Keep hands a shoulder width apart,pull bar down until it touches top ofchest. Let bar follow elbows. Do notswing or rock lower back duringmovement.3. Pause. Return to starting positionand repeat.4. Exhale pulling down, inhalereturning up.1. Start by standing with barbell 4-6inches in front of you on floor.2. Grab bar using an underhand grip.Hands shoulder width apart, headsupported by resting it against apadded bench.3. Knees slightly bent, lift bar off floorat arms length, a few inches fromfloor.4. Slowly pull elbows back andslightly out, lifting bar until it reachesupper abdomen.5. Pause, Return to starting position.6. Repeat steps 4,5.7. Exhale when raising barbell, inhalewhen lowering barbell.1. Hold special handles so that yourpalms are facing each other. Fullyextend arms and stretch your back.2. Begin pulldown by bringing elbowsdown to your sides until the bartouches your upper chest.NOTE: Do not swing or rock yourlower back to begin or complete thislift.3. Pause., then return to startingposition with a smooth and controlledmotion.4. Repeat steps 2, 3,. Exhale whilepulling, inhale while raising weight.268 Weight Lifting Techniques
Exercise Instruction DiagramSeatedRows1. Place feet against a stationaryobject or foot rest. Knees slightlybent.2. Hold pulley handle at chest height,arms extended. Shoulders will rollforward, back remains straight.3. Using upper back, pull handles tomiddle of chest, keeping forearmsparallel to floor. Do not rock backwardsor forward during movement.4. Pause, then return to startingposition. Exhale pulling, inhaleextending. Repeat steps 3, 4.One ArmDumbbellRows1. Place left knee and hand on bench,right leg held straight. Keep backstraight.2. Hold dumbbell with right hand. Pullstraight up to rib cage.3. Lower dumbbell to startingposition. Exhale raising dumbbell,inhale lowering dumbbell.4. Repeat steps 2 & 3.5. Reverse position and repeatmovement on opposite side.Hyperextensions1. On a hyperextension bench, leanhips forward on lower flat pad untiltop of hips are over front end of pad.2. As you slowly lean forward andbend down, let ankles lock under backof the rear pads.3. Pause, then slowly return tostarting position.4. Exhale when raising torso, inhalewhen lowering torso.The Navy SEAL Physical Fitness Guide 269
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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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over a period of several days. A da
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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
Page 258 and 259: 234 Harmful Substances that Affect
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
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 290 and 291: Exercise Instruction Diagram3/4 Squ
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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