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

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Anaerobic PowerHow much strenuous work can you sustain without oxygen? Most people can dovery little for more than a couple of minutes. It is very important to realize that most peoplecannot work for very long at even 90% of their maximal aerobic capacity. This is becauseeveryone has a threshold at which the balance between aerobic and anaerobic energysystems begins to favor the anaerobic; your muscles cannot extract enough oxygen toproduce the required energy. This is called your anaerobic threshold; the turning point canbe monitored by the accumulation of lactate in your blood. Of course, your body will knowwhen there is too much lactate, because once lactate goes above a certain value, it starts toaccumulate and unless you decrease your work rate, you will become too tired to continueworking.This anaerobic threshold, or “break point” varies among individuals, but rangesbetween 60% and 100% of your VO 2max ; all SEALs should be able to work at 70% of theirVO 2max for an extended period, and should have a break point above 70%. Conditioningprograms for SEALs should strive to raise the anaerobic threshold or break point to as highas possible, because that means you can work at a higher rate for a longer period of time.Interval workouts stress the anaerobic energy systemsand will increase your anaerobic threshold and power.Interval and fartlek workouts for running and swimming are described in theirrespective chapters, and such workouts for other forms of exercise are described later in thischapter.Determination of Work RateOne common denominator across all types of cardiorespiratory conditioningprograms is exercise intensity and work rate. The term exercise intensity typically refers tohow hard you are working as a percent of your maximal aerobic capacity. For example, youcould work at an intensity equivalent to 50% (easy), 70% (moderate), or 90% (strenuous)of your maximal aerobic capacity or maximal heart rate. You will learn how to estimateyour maximal aerobic capacity below, but on average, a maximal capacity of 45 to 55 mlof oxygen/kg/min and a maximal heart rate of 200 beats per min would be typical for a 20to 29 year old SEAL. Table 3-1 presents the relation between exercise intensity, oxygenuptake, and heart rate for a 20 year old SEAL with a maximal heart rate of 200 and amaximal oxygen uptake of 55 ml of oxygen/kg/min. Easy exercise would use 25 to 30 ml34 Cardiorespiratory Conditioning
of oxygen/kg/min or a heart rate of about 130 bpm, whereas strenuous exercise wouldrequire a heart rate of around 180 bpm. However, you must know your maximal capacityor your maximal heart rate to actually quantify your exercise intensity in this way.Table 3-1. Example of the Relation Between ExerciseIntensity, Aerobic Capacity and Heart RateExerciseIntensity(% of Maximal)Oxygen Uptake(ml/kg/min)Heart Rate(bpm)100% - Maximal 55 20090% - Strenuous 50 18770% - Moderate 39 16050% - Easy 28 131Factors Affecting the TrainingResponseThe terms duration, frequency and intensity are commonly used when talking abouttraining for fitness or health. All training programs, whether running, biking, swimming, orclimbing, strive to vary in duration, frequency, and intensity so as to optimize conditioningand minimize injuries. Five major factors determine the extent of your maximal aerobiccapacity and the magnitude of your response to training. These include:" Initial level of aerobic fitness." Duration of exercise." Frequency of exercise." Intensity of exercise." Genetics/heredity.General principles apply to all types of physical activities. Take the followinggeneral principles and apply them to your individual program.The Navy SEAL Physical Fitness Guide 35
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The Navy SEAL PhysicalFitness Guide
Page 5 and 6:
About the AuthorsCAPT Frank K. Butl
Page 7 and 8: Warfare (SEAL) personnel, U.S. Mari
Page 9: An Introduction byRADM Raymond C. S
Page 12 and 13: Chapter 2 SEAL Mission-Related Phys
Page 14 and 15: Underwater Training 86Varying Your
Page 16 and 17: Elements of a Load-Bearing Conditio
Page 18 and 19: Summary of Ergogenic Agents 244Prot
Page 20 and 21: Table 3-13. Workload Conversion She
Page 22 and 23: Table 15-2. Alternate Activities fo
Page 24 and 25: Figure 7-4. Recommended Exercise Se
Page 26 and 27: Table 0-1. Skill- and Health-Relate
Page 28 and 29: Aerobic Metabolism: Most of the ene
Page 30 and 31: MET (Metabolic Equivalent Unit): A
Page 32 and 33: Type I Muscle FibersType I muscle f
Page 34 and 35: Figure 1-1. Muscle Fiber Compositio
Page 36 and 37: Measure your heart rate by taking y
Page 38 and 39: Figure 1-4. An Example for Determin
Page 40 and 41: Table 1-2. Percentage Contributed b
Page 42 and 43: if you were exercising continuously
Page 44 and 45: " Decrease in maximal aerobic capac
Page 46 and 47: Swimming is not the only mission-re
Page 48 and 49: Combat Swimmer OperationsWith the c
Page 50 and 51: Winter Warfare operations often req
Page 52 and 53: Table 2-2. Physical Requirements fo
Page 54 and 55: SummaryThe most important types of
Page 56 and 57: Basics Concepts ofCardiorespiratory
Page 60 and 61: " The degree of aerobic training is
Page 62 and 63: Table 3-2. Stages and Work Rates fo
Page 64 and 65: 40 Cardiorespiratory ConditioningHe
Page 66 and 67: many challenges. It is also a very
Page 68 and 69: " A stroke rate between 24 and 30 p
Page 70 and 71: hr, and a moderate workout would be
Page 72 and 73: than 35 steps/minute, whereas a hig
Page 74 and 75: Other Terms for Work RateOther term
Page 76 and 77: 52 Cardiorespiratory Conditioning
Page 78 and 79: Running GearRunning ShoesA good pai
Page 80 and 81: " Cantilever is a concave outsole d
Page 82 and 83: If you have high arches you will ne
Page 84 and 85: Sometimes low cost, over-the-counte
Page 86 and 87: Table 4-2. Running Surfaces: From B
Page 88 and 89: FootstrikeFor most runners, other t
Page 90 and 91: Figure 4-5. Ways to Increase Runnin
Page 92 and 93: " After you finish, stretch and wal
Page 94 and 95: Table 4-5. Frequency of Running Inj
Page 96 and 97: Open Water GearIn the pure sense th
Page 98 and 99: Table 5-1. Recommended Fin TypesTyp
Page 100 and 101: " Getting the best possible fit; tr
Page 102 and 103: developed guidelines for use of pas
Page 104 and 105: These are useful to develop the fee
Page 106 and 107: 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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use of AAS for improved competitive
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How Anabolic Steroids AlterMetaboli
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permanent impairment, and some arep
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Table 13-3. Physiologic Effects of
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Exercise itself induces these same
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effects of rEPO are actually simila
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234 Harmful Substances that Affect
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Training for SkiingA high skill lev
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to avoid a recurrence of previous i
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Table 14-3. A PT Program for High M
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Table 14-4. Nutritional Ergogenic A
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Table 14-4. Nutritional Ergogenic A
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Supplements are a quick and conveni
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Strength and flexibility are closel
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Table 15-3. Basic Physical Training
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Table 15-4. Total Body Physical Tra
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A Physical Fitness Programfor Comin
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Table 15-7. Re-Entry Physical Train
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Table 15-9. Selected Stretching Exe
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Final Comments From:RADM SmithThis
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Many of the exercises in the RADM S
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264 Physical Fitness and Training R
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Exercise Instruction Diagram3/4 Squ
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Exercise Instruction DiagramBackCur
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Exercise Instruction DiagramShoulde
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Exercise Instruction DiagramBarbell
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Exercise Instruction DiagramWrist C
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CommonTerms forMuscle GroupsHip Ext
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Figure B-2. Selected Muscles of the
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Figure B-4. Selected Muscles of the
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massage feet, apply foot power, cha
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