SEAL Physical Training Manual

Chapter 15 Other related issues in physical training

This chapter addresses three other important issues related to Navy SEAL military physical training: winter combat training issues, chronic injury issues in SEAL veterans, and hyperfunctioning nutrition.Perhaps only a few SEALs are interested in the first two questions, because many of them do not involve winter combat; many new SEALs are new to the army and may not need the relevant suggestions of the second section, but these suggestions will definitely be sent in the future use.

First Winter Combat Training

Winter combat training places special physical demands on SEALs.In the process of physical training and military deployment, winter combat tests the team members' ability to protect themselves in the ice and snow, as well as their ability to move quickly on ice and snow.Therefore, it is recommended that relevant team members carry out cross-country skiing training.This section will detail issues related to winter operations.

1.Questions about ski training

In ski training, technical proficiency is required to use snowboards to ski.Cross-country skiing is the dominant form of non-mechanical march on most winter battlefields.When the terrain is relatively flat, skiing is still the most efficient mode of human transportation.Of course, if you want to gallop freely in the ice and snow and successfully complete military tasks, you must have high physical fitness and excellent skiing skills.

When cross-country skiing, choose snow boots of the right size. If the boots are too large and the feet shake in them, it is prone to sprains, fractures and other injuries.When cross-country skiing in full gear, the weight on the skis increases and so does the risk of injury.Therefore, SEALs in the winter field must be excellent cross-country skiers.

The overall physical fitness of the SEAL team members should be able to meet the physical fitness requirements of cross-country skiing, because their usual long-distance running and swimming training is far more exercise than cross-country skiing.However, cross-country skiing uses different muscle groups. Therefore, SEALs must perform special skiing training in advance to enhance the quality of related muscles (groups).Using ski machines for special simulation training can effectively strengthen and exercise related muscle groups, improve the coordination between various parts of the body, and thus improve skiing efficiency.In addition, you must master excellent techniques and skills, and comprehensively consider specific combat needs:
Can stop and turn freely on various terrains;
Able to be fully armed, carry equipment, and ski skillfully;
Be able to skillfully adjust ski equipment to maximize skiing efficiency.

2.Turns, Stops and Their Skills

Proficiency in parallel skiing technology is the prerequisite for backpack skiing.When skiing with a backpack, never make a lunge turn, and step forward slowly to raise the ice and snow behind you, because the backpack behind your body will easily cause the body to lose balance, the center of gravity will be unstable, and the front legs and knees will bear too much pressure, which is prone to accidents. serious injury.

Mastering the art of lunge turns comes in handy when skiing downhill to a stop.When downhill skiing turns, the legs are one in front and the other in the back. Be careful not to straighten the rear legs, but to straighten the front legs to control the direction of the turn.When skiing with full armor and heavy weight, it is easy to control the speed and movement by using this turning technique, and it is also helpful to judge the speed when sliding.

After putting on the ski equipment, the ski poles are very useful for controlling the speed of the descent and maintaining the balance of the body.When the ski pole hits a tree stump or other hard obstacles that are frozen on the ground, it is easy to cause arm and shoulder joint injuries.Such injuries can be effectively avoided by using slowing wrist braces.

Section [-] Chronic Injury Issues for SEAL Veterans

SEALs over the age of 40 are often plagued by chronic overuse injuries and large and small injuries to the musculoskeletal system.The most common chronic skeletal muscle injuries include pain in the back, neck, elbows, knees, ankles, and feet.Table 13-1 summarizes the predisposing sites, etiologies, and treatment recommendations for common chronic injuries.Insufficient flexibility is a common cause of these disorders.Lifelong adherence to flexibility training, strength training, cross-country training, and improving aerobic capacity are the fundamental methods for preventing and alleviating these chronic pains.Once injured, early detection and treatment is also a fundamental measure to prevent chronic injuries.

Those injured players and players with chronic injuries should take rehabilitative measures while doing physical training.Common rehabilitation training equipment includes indoor spinning bikes, ski machines, rowing machines, climbing machines, and indoor swimming training.However, the emphasis of recovery training should be on flexibility training, and the strength training should focus on stretching activities.Table 13-2 and Table 13-3 respectively summarize the corresponding physical training plan and specific physical training items.As long as the players persist in training according to Table 13-3, they will definitely play a repairing role.Pay attention to doing what you can and step by step. If you feel strenuous or painful, please reduce the training intensity, so as not to heal the old disease and add new injuries.It is also necessary to slow down the training pace appropriately according to one's age. A 40-year-old body cannot be compared with an 18-year-old body.Pay attention to the various "help" signals sent by the body, the body is the capital of the revolution!
You must be careful during long-distance running training, because the damage caused is hard to get rid of, and this kind of chronic pain sometimes becomes dormant. Once the intensity is too high, the old disease relapses, and it is too late to find out.If you feel unwell, seek medical attention immediately.

Section [-] Nutritional Drugs for Hyperfunction
This section introduces some drugs and related techniques that can help improve athletic ability and combat level.SEALs must not only have strong physical qualities, but also have extraordinary intelligence.They always find ways to improve their combat capabilities and keep themselves at the peak of their physical fitness.If there is no specific need for combat, the goal of SEALs and elite athletes is to make themselves faster, stronger, and more muscular, so that they can fight and compete longer.

In order to achieve this goal, humans have been exploring for hundreds of years. For centuries, researchers have been studying the use of hyperfunctioning nutritional drugs to improve athletic and combat capabilities.This section mainly introduces the common nutritional drugs for hyperactivity on the market. The manufacturers and sellers claim that these drugs can improve athletic ability and combat effectiveness.For more on this, see the SEAL Men's Guide to Training.

The main contents of this section include:
Nutritional drugs for hyperactivity that are marketed and advertised

protein-carbohydrate supplement
1.Nutritional medicines for hyperactivity that are marketed and advertised

At present, there are many kinds of common nutritional medicines for hyperactivity that are sold and advertised in the market, and the good and the bad are mixed.Some medicines really work and live up to their name, while others are fake and have no real effect.Therefore, whether these drugs are as miraculous as the advertisements say, the trainees still need to try them out to verify their authenticity.

Here, based on years of training experience, the editor lists the names, publicized efficacy, common doses and usage suggestions of various common drugs for trainers, see Table 13-4 for details.

2.Summary of classification of nutrition medicine for hyperactivity
3.protein-carbohydrate supplement
Among the dazzling array of products provided by convenience stores and sporting goods stores, supplements such as protein and carbohydrates must be placed in the most eye-catching position: there are those that increase weight, those that promote muscle growth, and those that improve swimming ability... The variety is too numerous to list.However, they have one basic thing in common: as food supplements, they can supplement the energy needed by the body.These products are intended to supplement dietary nutrition to meet the nutritional needs of the body.In general, people take supplements for one of three reasons:

The daily diet often cannot provide sufficient nutrition for the human body, so this type of product is used to supplement energy;

Strenuous exercise, high physical energy consumption and high nutritional needs;

Improve physical fitness, promote sports skills, and achieve better results.

Supplements are a convenient and quick way to replenish nutrients.Many trainees have this feeling: After training after eating breakfast, they feel bloated and nauseous all morning.If you can't stand the inconvenience of a full meal for training, supplements are a great option—you'll get the energy your body needs without bloating.Note that you don't have to use the dosage exactly according to the instructions, and you can formulate a reasonable dosage according to your energy needs and training goals.

PLEASE NOTE: Supplementation is not the only factor in improving performance and performance, it also depends on your specific goals and how you analyze and adjust your diet to achieve them.You should determine your diet based on your goals, determine your energy needs based on your specific physical fitness plan-how much of these needs can be obtained from the diet, and how much needs to be obtained from supplements, and then formulate a reasonable dosage according to the corresponding instructions.Also, most supplements have a similar nutrient profile, and you'll want to calculate the sum of vitamins and minerals in your supplement so you don't overdo it with one or more nutrients.

In addition, you have to decide whether you need to consume protein, carbohydrates or other sports energy drinks according to your specific goals.If you want to increase your lean body mass through resistance training, you need extra protein.please remember:

The amount of protein required by the human body every day is determined by body weight, 1 pound (0.45 kg) only needs 0.6-0.8 grams of protein.

In other words, a seal team member weighing 175 pounds (79 kilograms) only needs 105 to 140 grams of protein per day.Many foods are rich in protein, including:

A 6-ounce (170-gram) can of tuna contains 48 grams of protein;

A 4-ounce (113-gram) chicken breast contains 36 grams of protein;

An 8-ounce (227-gram) cup of milk (skim) has 10 grams of protein.

(End of this chapter)