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

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Denali and Denali North Peak in Alaska. His instrumental work with the SEAL team indeveloping a winter warfare program during 1982 led him to participate as a staff memberof the SEAL winter warfare Greenland operation in 1983. For this involvement, Dr.Hughes received a letter of appreciation from the CO of SEAL Team TWO, CDR RickWoolard. With the theme of Dr. Hughes' career being medical support of high risk militaryand industrial operations, he feels that work for the SEALs is at the head of the list.CAPT Joseph Moore, M.D., developed the chapter “Training andSports-Related Injuries. He completed his undergraduatedegree in 1978, and medical degree in 1982 from the University of Virginia after which hewas commissioned as a Lieutenant in the Naval Medical Corps. CDR Moore completed hisinternship at Naval Medical Center,Oakland, California, in June 1983, and received orders to the 1st MarineDivision, Camp Pendleton, California. He served as Battalion Surgeon, 2nd Battalion, 9thMarines from July 1983 to October 1985, deploying to Okinawa, Korea and Panama. Healso served as 5th Marines Regimental Surgeon during this time period. He completed aFamily Practice residency at the Naval Hospital, Camp Pendleton in 1987, followed by atour as Senior Medical Officer on the island of La Maddalena, Italy. CDR Moore was thefirst Navy physician selected for a primary care Sports Medicine fellowship, and trained atthe San Diego Sports Medicine Center and San Diego State University from December1989 through January 1991.CDR Moore is currently the Department Head and Fellowship Director for theNavy's Sports Medicine program at the Naval Hospital and Marine Corps Base, CampPendleton. In addition to his duties as Specialty Leader to the Surgeon General, Dr. Mooreserves as chairman of the Sports Medicine Advisory Panel to the U.S. Naval SpecialWarfare Command, Coronado, and advisor to Marine Corps Combat DevelopmentCommand, Quantico. His work with the civilian community has earned him anappointment by the Governor of California to the Governor's Council on Physical Fitnessand Sports. He also holds an appointment to the United States Olympic Committee TeamPhysician Development Program, Colorado Springs, CO. He is co-chairman of theAmerican Academy of Family Physicians' Review Course for Sports Medicine.CDR Brad L. Bennett, Ph.D., developed the Chapter “LoadBearing” and he has written a technical report “Load Carriage: Are You PreparingCorrectly? Naval Medical Research Institute, Technical Memo 96-71, 1991”. He is aresearch physiologist currently assigned to the Department of Military and EmergencyMedicine, School of Medicine, Uniformed Services University of the Health Sciences,Bethesda, MD. He serves as an Assistant Professor and Director of the Basic SciencesDivision. He is a graduate of Wilderness Medicine, and Tactical Emergency MedicalTechnician courses, and is a department faculty member in the Counter Narcotics TacticalOperations Medical Support (CONTOMS) course as sponsored by the Department ofDefense. He earned a Bachelor and Master Degrees in Exercise Science from San DiegoState University and a Ph.D. in Kinesiology from the University of Maryland.He has completed the Navy's diving medicine course and became designated as aNavy Medical Department Deep Sea Diving Officer. He has conducted biomedicalresearch on the impact of environmental stressors on human performance of Navy SpecialAbout the Authors
Warfare (SEAL) personnel, U.S. Marine Corps personnel, and Navy damage controlpersonnel. Dr. Bennett currently serves as the Special Advisor to Navy Surgeon Generalfor Physiology.Dr. Bennett has enjoyed long distance running (10k, half marathons and marathons)for over twenty years. Other hobbies of interest are hiking, kayaking, camping, weighttraining, target and skeet shooting.LCDR Lisa Thorson, M.D., wrote the Chapters on Flexibility, Calisthenicsand Plyometrics. She earned her B.S. in psychology at the University of Oklahoma inNorman, Oklahoma, and her M.D. from the University of Oklahoma School of Medicine.She has completed the Undersea Medical Officer course and had a tour of duty at theDiver Second Class Training Department, Naval Amphibious School, Naval AmphibiousBase, Coronado. LCDR Thorson has been involved with the Exercise-Related Injury Program,and all aspects of injury prevention for the Special Operations Community. Projectshave included the development of injury tracking software used by the Special Operationscommunity. She also organized the first Naval Special Warfare Spots Medicine conferenceheld May 1994. Recommendations from this conference are documented in Naval HealthResearch Center Technical Document Number 95-4D, “Naval Special Warfare SportsMedicine Conference Proceedings,” and Number 95-5D, “Expert Panel Review of theNaval Special Warfare Calisthenics Sports Medicine Conference Summary.”Currently she is in Residency training in Preventive Medicine at the UniformedServices University of the Health Sciences, Bethesda, Maryland, where her workdocumenting injuries in the Special Operations community will continue. She has 13 yearsof ballet training, has taught and competed in aerobic dance competitions, and spends hertime weight-training.Patricia Deuster, Ph.D., M.P.H., the editor of this guide, wrote“Cardio-respiratory Conditioning” and “Strength Training” and contributed to “OtherTraining-Related Issues”. She compiled the group’srecommendations and wrote the chapter “Physical Fitness and TrainingRecommendations”. She is an Associate Professor and Director of the Human PerformanceLaboratory in the Department of Military and Emergency Medicine at the UniformedServices University of the Health Sciences, School of Medicine in Bethesda, Maryland.She has an undergraduate degree in Mathematics, and graduate degrees in PhysicalEducation (M.A.), Nutritional Sciences (Ph.D.), and Public Health (M.P.H.). Hercredentials for editing this book are many. She has been conducting research in the area ofsports nutrition and exercise physiology for over 14 years. Dr. Deuster has publishednumerous papers on the nutritional needs of U.S. Navy SEALs, and has given many sportsnutrition seminars to high school, college, and professional athletes, recreational athletes,SWAT teams, dietitians, and other health professionals. She is also an athlete herself. Shewas a tennis professional for five years and has competed in several triathlons and over 20marathons; her best marathon time was a 2:48 in the Boston Marathon. Dr. Deuster was anationally ranked runner for several years and a qualifier for the First Women’s OlympicMarathon Trials. She is an avid sportswoman and a former skydiver who has logged in over100 jumps.The Navy SEAL Physical Fitness Guide
Page 2 and 3: The Navy SEAL PhysicalFitness Guide
Page 5: About the AuthorsCAPT Frank K. Butl
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
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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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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
Page 296 and 297:
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
Page 304 and 305:
Figure B-4. Selected Muscles of the
Page 306:
massage feet, apply foot power, cha
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