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

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Exercise Instruction DiagramBarbellCurlsInternalRotatorsExternalRotators1. Stand, feet shoulder width apart,back straight. Grab barbell (handsshoulder width apart) with underhandgrip.2. Hold barbell against upper thighs atarms length.3. Controlling motion, curl barbellthrough natural range of motion. Keepelbows and arms close to sides. Donot throw weight up by arching backand swinging barbell. Do not rockelbows forward.4. Pause. With a smooth motion, lowerbarbell to starting position.5. Pause. Repeat steps 3 & 4. Exhaleraising barbell, inhale loweringbarbell.1. Lie on side on bench. Place andkeep working elbow on bench in frontof waist for support.2. Hold dumbbell in lower hand. Lowerdumbbell towards floor at a comfortableangle.3. Pause. Raise dumbbell towardupper arm.4. Lower dumbbell to startingposition. Repeat steps 3 & 4.5. Reverse position, repeat onopposite side.6. Exhale raising dumbbell, inhalelowering.1. Lie on side on bench. Place lowerarm and elbow on bench in front ofwaist for support.2. Hold dumbbell in upper hand.Upper arm is across upper body,working elbow resting against side forsupport.3. Raise dumbbell towards ceiling.Use elbow as pivot point.4. Pause. Lower dumbbell acrossupper body. Repeat steps 3 and 4.5. Exhale raising dumbbell, inhalelowering.272 Weight Lifting Techniques
Exercise Instruction DiagramTricepsPressdownTricepsExtensionEZ Curl/TricepExtension1. Using a rope is preferable to a bar,since it keeps triceps in mostfavorable position. If a rope is used, itshould have a knot at either end.2. Start with hands above point wherelower arms are parallel to floor.3. Push rope down until arms arestraight, elbows locked spreadingrope as far apart as possible.4. Pause. In controlled motion returnto starting position. Exhale pushingdown, inhale moving up.1. Attach short piece of rope to topcable of wall pulley. Hold rope withhands above knots.2. Move far enough away from pulleyso arms can support weights throughcomplete range of motion.3. Start with arms behind head. Armsmust be fully bent until forearmstouch biceps. DO NOT SWING THEARM. Upper arms remain stationary.NOTE: Use elbows, not shoulders, aspivot point.4. Move arms up in a semi-circularmotion until they are in front of head,fully extended, 45° angle to floor.5. Pause. Return to starting positionand repeat.6. Exhale while extending arms out,Inhale bending arms back.1. Lie on bench with feet flat on floor,head off end of bench.2. Hold barbell above head with handsapproximately 6”apart, palms up.3. Lower bar to forehead, arms bent atelbow.4. Slowly raise bar in a semi-circularmotion through 30° range of motion.Always keep your upper arms vertical.5. Pause. Slowly return bar to startingposition.6. Repeat 3,4, 5. Exhale raising barbell,inhale lowering barbell.The Navy SEAL Physical Fitness Guide 273
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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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218 Training and Sports Related Inj
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220 Training and Sports Related Inj
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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
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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 292 and 293: Exercise Instruction DiagramBackCur
Page 294 and 295: Exercise Instruction DiagramShoulde
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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