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

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Table 4-5. Frequency of Running Injuries Reported bya Sample of Male RunnersInjury Frequency (%)Knee 23Achilles Tendon/Calf 16Metatarsal 11Hip/Groin/Toenails/Blisters 9Plantar Fascia/Heel 8Ankle Sprain 7Shin Splints 6Nerve/Quadriceps/Hamstring/Back 2If you train sensibly there is no reason why you should not be able run injury-free.Should you get injured, information on how to go about seeking treatment for trainingrelated injuries is provided in Chapter 12. Keep in mind the three principles of a goodrunning form as shown in Table 4-6.Table 4-6. Three “Principles” of Good Running FormRun TallRun RelaxedRun NaturallyResources" Joe Ellis with Joe Henderson, Running Injury-Free, Rodale Press, 1994." Bob Glover and Jack Shepard, The Runner’s Handbook, Penguin Books,1985.70 Running for Fitness
Chapter 5Swimming forFitnessAs a SEAL you are required to be a swimmer. Swimmingis an excellent exercise for overall fitness; aerobic endurance, power, strength, andflexibility are all enhanced by swim training. It is generally gentle on the joints andprovides excellent cross training for running and other gravity-intensive forms of exerciseby providing load-bearing joint rest. However, training must be specific for the anticipatedoperational environment, including cold water acclimatization. This section will give youthe tools to improve your swimming skills, thus enhancing your fitness for combatswimmer missions.You must primarily train for endurance while preserving the significant power andstrength required by other phases of SEAL operations. This section includes informationon competitive swimming strokes and pool training, but it is important to emphasize thatmost training for SEAL combat swimmer operations should consist of open water swimswith fins. Open water training is essential for SEALs as a part of a comprehensive trainingprogram under the general principle of “specificity of training”. Surf and high sea stateswimming provides specific training for potential operational situations by increasing yoursense of timing and confidence.Swim training should focus primarily onopen water swims with fins.Swim training is best accomplished with others for a variety of safety reasons.There should always be a guard or buddy available to you, even if you swim in a pool. Youcertainly should not train alone in open water.The Navy SEAL Physical Fitness Guide 71
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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
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 58 and 59: Anaerobic PowerHow much strenuous w
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 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
Page 108 and 109: Freestyle Swim: 10 x 100 m with 45
Page 110 and 111: Underwater TrainingSwimming underwa
Page 112 and 113: For beginning freestyle swimmers, a
Page 114 and 115: Figure 5-7. Side and Front Views of
Page 116 and 117: " One Arm Freestyle: May be done wi
Page 118 and 119: Technology has allowed the developm
Page 120 and 121: The TIME you spend on weight traini
Page 122 and 123: Determining Repetition MaximumsThe
Page 124 and 125: Table 6-4. Intensity Levels Relativ
Page 126 and 127: Table 6-6. Strength Development Pha
Page 128 and 129: Table 6-8. Week 1: Circuit Training
Page 130 and 131: Cooling Down andStretchingUpon the
Page 132 and 133: 108 Strength Training
Page 134 and 135: alanced physical conditioning progr
Page 136 and 137: The quadriceps muscle is quickly st
Page 138 and 139: above, when a muscle is slowly stre
Page 140 and 141: physical activity whether it be str
Page 142 and 143: 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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