The Navy Seal Physical Fitness Guide

by Deuster, Patricia A; Smith, Stewart

• ISBN13: 9781578261062
• ISBN10: 1578261066
• Edition: 1st
• Format: Paperback
• Copyright: 2001-12-17
• Publisher: Hatherleigh Press

Summary

Written by some of the most knowledgeable fitness specialists, medical doctors and physiologists around, this guide covers anything and everything there is about physical training and achieving super results. The Navy SEAL Physical Fitness Guide features over 300 tables and figures.

Author Biography

Stewart "Stew" Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books such as The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, and S.W.A.T. Fitness. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free. He has recently appeared on National Geographic's Fight Science - Special Ops where he was subjected to a hypothermic test and combat shooting course.

Table of Contents

An Introduction by RADM Raymond C. Smith	i
List of Tables	xi
List of Figures	xv
Introduction	1	(2)
Overview of Physical Fitness	3	(18)
Exercise Physiology	3	(4)
Definitions and Terminology	3	(4)
Muscle Structure and Function	7	(3)
Type I Muscle Fibers	8	(1)
Type II Muscle Fibers	8	(1)
Distribution of Fiber Types	9	(1)
Principles of Physical Training	10	(2)
Overload	10	(1)
Specificity of Training	11	(1)
Individual Differences	11	(1)
Detraining	11	(1)
Determining Your Training Heart Rate	12	(2)
Energy Systems Used by Exercising Muscle	14	(2)
ATP-CP System for Speed Work	14	(1)
Lactic Acid and ATP-CP System for Anaerobic Work	15	(1)
Oxygen System for Aerobic Energy	15	(1)
Methods of Physical Training	16	(3)
Interval Training	17	(1)
Sprint Training	18	(1)
Interval Sprints	18	(1)
Acceleration Sprints	18	(1)
Fartlek or Speed Play	18	(1)
Continuous Exercise Training	18	(1)
Repetition Running	19	(1)
Conditioning and Deconditioning	19	(1)
Active Recovery	20	(1)
SEAL Mission-Related Physical Activities	21	(10)
Mission-Specific Activities	22	(4)
Small Unit Patrolling	22	(1)
High Speed Boat Operations	23	(1)
Combat Swimmer Operations	24	(1)
SDV and Dry Deck Shelter Operations	25	(1)
Urban Warfare	25	(1)
Winter Warfare Operations	26	(1)
Specific Mission-Related Physical Tasks	26	(4)
Summary	30	(1)
Cardiorespiratory Conditioning	31	(22)
Basics Concepts of Cardiorespiratory Exercise	32	(5)
Terms Related to Conditioning	33	(1)
Determination of Work Rate	34	(1)
Factors Affecting the Training Response	35	(1)
Active Recovery	36	(1)
How to Estimate Your Maximal Aerobic Capacity	37	(4)
Bicycle Exercise Test Instructions	37	(1)
Test Procedures	37	(1)
Estimating Maximal Aerobic Capacity	38	(3)
Types of Aerobic Activities and Basic Workouts	41	(8)
Outdoor Activities	41	(2)
Stationary Exercise Alternatives	43	(6)
Basic Workouts	49	(1)
Other Terms for Work Rate	49	(3)
METs and Watts	51	(1)
Summary	52	(1)
Running for Fitness	53	(18)
Running Gear	54	(7)
Running Shoes	54	(6)
Clothes	60	(1)
Other Gear Items	60	(1)
Running Surfaces	61	(2)
Warm-Up	63	(1)
Cool-Down and Stretching	63	(1)
Running Gait or Form	63	(2)
Footstrike	64	(1)
Forward Stride	64	(1)
Body Angle	64	(1)
Arm Drive	64	(1)
Building Your Mileage	65	(4)
Running Frequency	65	(1)
Running Speed and Intensity	65	(2)
Training for a Marathon	67	(1)
Interval Training	68	(1)
Varying Your Workouts	69	(1)
Common Running Injuries or Problems	69	(1)
Resources	70	(1)
Swimming for Fitness	71	(22)
Open Water Gear	72	(4)
Wet Suits	72	(1)
Hood, Gloves and Booties	72	(1)
Fins and Fin Selection	73	(3)
Face Masks	76	(1)
Open Water Training	76	(3)
Water Temperature Issues	77	(1)
Special Open Water Training Issues	78	(1)
Swimming Pool Gear	79	(1)
Goggles	79	(1)
Kickboard	79	(1)
Pullbuoy	79	(1)
Hand Paddles	80	(1)
Zoomers	80	(1)
Nose Clips	80	(1)
Pool Training: Building Strength and Endurance	80	(7)
Warming Up	81	(1)
Basic Principles of Interval Training	81	(2)
Interval Sets - Endurance	83	(1)
Interval Sets - Strength and Power	84	(1)
Integrated Workouts	84	(2)
Underwater Training	86	(1)
Varying Your Workout	86	(1)
Developing Stroke Skills	87	(5)
General Stroke Principles	87	(1)
The Strokes	88	(3)
Swimming Drills	91	(1)
Common Problems	92	(1)
Strength Training	93	(16)
Weight Training Gear and Equipment	93	(1)
Strength Training Guidelines and Terms	94	(9)
Repetition Maximum or RM	95	(1)
FITT: Frequency, Intensity, Time, Type	95	(2)
Muscle Balance and Exercise Selection List	97	(1)
Determining Repetition Maximums	98	(2)
Periodization	100	(3)
Weight Lifting Techniques	103	(1)
Types of Workouts	103	(2)
Warming Up	105	(1)
Cooling Down and Stretching	106	(1)
Common Problems	106	(1)
Conclusions	107	(1)
Resource	107	(1)
Acknowledgment	107	(2)
Flexibility	109	(24)
Flexibility Benefits	109	(1)
Definition	110	(1)
The Stretch Reflex and the Lengthening Reaction	111	(1)
Flexibility Training Methods	112	(3)
Dynamic Stretching	113	(1)
Static Stretching	113	(1)
Ballistic Stretching	113	(1)
PNF Stretching	114	(1)
Warming-Up and Stretching	115	(3)
General Warm-Up	116	(1)
Activity-Specific Warm-Up	116	(2)
Recommended Stretches	118	(12)
Dynamic Stretching	118	(4)
Static Stretching	122	(8)
A Post-Exercise Total Body Stretching Program	130	(1)
Resources	131	(2)
Calisthenics	133	(26)
The Muscle Strength-Endurance Continuum	133	(2)
Calisthenics in Naval Special Warfare	135	(2)
Balancing Abs and Hip Flexors and Extensors	137	(5)
Recommendations for Sit-Ups	140	(2)
Recommendations for Calisthenics	142	(16)
Calisthenic Exercises	143	(10)
Modified Calisthenic Exercises	153	(5)
Resources	158	(1)
Plyometrics	159	(16)
How Plyometrics Work	160	(1)
Preparation for Plyometric Training	161	(5)
Safety in Plyometric Training	161	(1)
Program Design and the Overload Principle	162	(4)
Plyometric Training	166	(1)
Plyometric Exercises	166	(6)
Eccentric Downhill Training	172	(1)
Resources	172	(3)
Load-Bearing	175	(10)
Physiological and Environmental Factors	176	(4)
Body and Load Weight	176	(1)
Biomechanics of Load-Bearing	177	(1)
Load-Bearing and Walking Pace	177	(2)
Hydration Status	179	(1)
Environmental Stress	179	(1)
Sleep Loss	180	(1)
Protective Clothing	180	(1)
Physical Training for Load-Bearing	180	(2)
Elements of a Load-Bearing Conditioning Program	180	(1)
Initiating Load Training	181	(1)
Maintaining Load-Bearing Fitness	182	(1)
Optimizing Load-Bearing	182	(1)
Common Medical Conditions	183	(1)
Conclusion	183	(1)
Acknowledgments	183	(2)
Training for Specific Environments	185	(14)
Training in Hot Environments	186	(4)
Factors that Hinder Body Cooling in the Heat	186	(1)
Heat Acclimation	187	(1)
Heat Injuries	188	(2)
Summary for Hot Environments	190	(1)
Training in Cold Environments	190	(4)
Factors that Compromise Adaptations to Cold	191	(1)
Acclimation to the Cold	191	(1)
Cold Injuries	192	(1)
Nutritional Requirements	193	(1)
Summary for a Cold Environment	194	(1)
Training at Altitude	194	(2)
Acute Mountain Sickness	195	(1)
Other Factors that Hinder Performance at Altitude	195	(1)
Acclimation to Altitude	196	(1)
Training in Confined Spaces	196	(2)
Deconditioning	198	(1)
Training and Sports Related Injuries	199	(22)
Treatments for Training-Related Injuries	200	(5)
Reduce Inflammation	200	(1)
Application of Ice	201	(1)
Range of Motion	202	(1)
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)	203	(2)
Reconditioning for Return to Full Activity	205	(2)
Return to Mission-Related Tasks	206	(1)
General Guidelines for Returning to Physical Activity	206	(1)
Types of Injuries	207	(4)
Training-Related Muscle Soreness	207	(1)
Contusions	207	(1)
Sprains and Strains	208	(1)
Muscle Cramps	208	(1)
Fractures	209	(2)
Common Mission and Training Related Injuries	211	(4)
Swimming	213	(1)
Running and Hiking	214	(1)
Knee Sprains	214	(1)
Ankle Sprains	215	(1)
Overtraining Syndrome	215	(2)
When to Seek Medical Care	217	(4)
Harmful Substances that Affect Performance	221	(14)
Anabolic/Androgenic Steroids	221	(6)
How do Anabolic Steroids Work?	222	(2)
How Anabolic Steroids Alter Metabolism	224	(1)
Purported Beneficial Effects of Anabolic Steroids	224	(1)
Adverse Effects of Anabolic Steroids	225	(2)
Legalities of Steroid Use	227	(1)
Medical uses of Corticosteroids	227	(1)
Other Harmful Chemicals	227	(6)
Growth Hormone	227	(1)
Clenbuterol	228	(1)
Stimulants	228	(3)
Erythropoietin	231	(1)
DHEA	232	(1)
Summary	233	(1)
Resources	233	(2)
Other Training-Related Issues	235	(12)
Winter Warfare Training	235	(2)
Training for Skiing	236	(1)
Turns, Stops, and Technique	236	(1)
The High Mileage SEAL	237	(4)
Nutritional Ergogenic Agents	241	(5)
Nutritional Products Advertised as Ergogenic Agents	241	(3)
Summary of Ergogenic Agents	244	(1)
Protein-Carbohydrate Supplements	245	(1)
Resources	246	(1)
Physical Fitness and Training Recommendations	247	(18)
The SEAL Physical Fitness Program	247	(6)
A Physical Fitness Program for Confined Spaces	253	(1)
A Physical Fitness Program for Coming Off Travel	254	(2)
Elimination of ``Old'' Exercises	256	(1)
A Short Flexibility Program	257	(1)
The Navy SEAL Physical Readiness Test (PRT)	258	(2)
Final Comments From: RADM Smith	260	(3)
Summary	263	(2)
Appendix A. Weight Lifting Techniques	265	(10)
Appendix B. Common Anatomical Terms and Diagrams	275	(6)
Appendix C. Foot Care for Load-Bearing	281