SEAL Physical Training Manual

Chapter 16 The Ultimate Strength and Conditioning Program for SEALs

As the last chapter of the book, the purpose of this chapter is to combine all the contents of the book and introduce several comprehensive physical training programs.This chapter is jointly researched and written by all members of the writing team, aiming to meet the specific military operational needs of the SEALs.

The first comprehensive physical training program

The ultimate physical training program for a Navy SEAL must include all physical fitness training.After the warm-up and preparation activities, comprehensive physical training should include the following major contents:

Cardiopulmonary training (aerobic/anaerobic training, explosive training)

flexibility training

Muscle function training (strength, endurance, explosive power)

Aerobic training includes long-distance running and swimming training; anaerobic training includes interval running, interval swimming training and fartlek acceleration running training, fartlek acceleration swimming training; flexibility training includes stretching training and muscle function training, mainly through weightlifting strength training , circuit training, and other training methods to improve muscle function.Different training intensities should be set for each physical quality every day, but no matter what kind of alternate training is adopted, at least muscle strength training, aerobic and anaerobic training and flexibility training should be maintained every day.

This guideline must be kept in mind during training:
Strength training and flexibility training are closely linked and complement each other.

Strength training can limit flexibility to some extent by making muscles stronger and tighter, so stretching is crucial to maintaining flexibility.Table 14-1 summarizes the contents of the SEALs' physical training plan. Some of the items cannot be trained in small groups, and the small groups should be divided into several groups for training.For example: circuit weightlifting strength training should be practiced in groups of 8 to 12 people, rather than the whole team.Table 14-1 is for reference only, trainers can make corresponding adjustments according to their own conditions and carry out alternate training.Table 14-2 describes several alternate training programs.

The above two tables are the daily physical training content of the seals. In addition, they also have a basic physical training plan.Table 14-3 summarizes the specific training items of the basic physical training program. These training items are usually used for warm-up exercises, which can relax muscles, expand the range of motion, improve muscle strength and endurance, and prepare for the next strenuous daily training.This physical training program can be completed in as little as 10 minutes, and as long as 40 minutes. Trainers can set the training time according to their own circumstances.

If the trainer feels that the above-mentioned stretching training plan cannot meet the high-intensity physical training, a whole-body physical training plan is introduced below, and the trainer can also increase the number of specific training items in the "basic" physical fitness plan for alternate training.Both the total fitness program and the "basic" fitness program are effective, and the exerciser can choose to use it according to his own situation.

Section [-] Confined Space Physical Training Program

You must also maintain your physical fitness on a warship or submarine, and insist on physical training.In a confined space, morale is easily depressed, so it is necessary to boost morale, keep soldiers firmly motivated to train, and strictly observe military discipline.In order to prevent the decline in combat ability after landing, physical training must be carried out on the warship.Table 14-5 describes a confined-space physical training program based on the presence of indoor bicycles and rowing machines on most warships.If there are other fitness equipment on the warship, the trainer can adjust the training content appropriately according to the situation.

The third section "preparation" physical training

After landing or returning to base, the physical condition will often decline, not as good as before the garrison.Therefore, it is necessary to properly adjust the intensity of physical training and endurance training to avoid training injuries.Table 14-6 and Table 14-7 introduce the corresponding physical training plan and specific training items.After the physical fitness is restored, the normal basic physical training and general physical training can be restarted.

Section [-] Repealed Dangerous Training Actions

In daily training, perhaps some SEALs have realized that certain actions are not scientific and reasonable. In May 1994, an expert group inspected and studied the physical training of all SEAL teams, and found that many training actions may damage the body and should be discarded.In addition, the expert team has also improved many movements to improve fitness efficiency and reduce the risk of injury. These movements have been discussed in Chapter 5 and Chapter 7 in detail, and will not be repeated here.Table 8-14 summarizes the training movements that have been discontinued and the reasons for abandonment.

Section [-] Simple Flexibility Training Program

Flexibility training is an essential part of a strength and conditioning program and can delay retirement.Table 14-9 presents a simple flexibility training program, which is believed to be helpful to those veteran SEALs with chronic pain injuries (see Chapter 13 for details) and those with naturally short muscle fibers.

Section VI SEAL Physical Readiness Test (PRT)

The SEAL Physical Readiness Test (PRT) method is to complete all the test items continuously at one time, with a 2-15 minute break between each test item, and a 30-minute break between the running test and the swimming test. A test item is a failure. PRTs include the following categories, in order:
Improvement of pulling body
Sit-ups
push ups

4800m run

800m pool

In the first category of test items, there is no time limit for pull-ups, but sit-ups and push-ups must be completed within 3 minutes each.During the test, the team members complete various tests according to the test requirements, and give results according to their age and the number of completed tests. The 4800-meter run and 800-meter pool tests also have time limits, and scores are also given based on age and completion time.After the test, the individual scores are summed up and summed to obtain a personal total score.Table 14-10 is the PRT report card of a 34-year-old SEAL.

Section [-] Major General Smith's Signature Physical Training Program

This book is an excellent seal physical training manual, which covers all the key training items and can meet all the physical training requirements of the seal team members.Finally, here is the trick——"Explosive Physical Training Plan", see Table 14-11 for details.The specific training procedure is as follows:
Starting from the first stage, perform the first set of exercises for each item in the order in the table, and then return to repeat the second set of exercises until all the training of the first stage is completed; then proceed to the second stage of training, also Complete all sets of training for all events in sequence, and so on, until all training for all stages is completed.

Each phase starts with low repetitions and is designed to work your way through the entire training program.People who have done this training must be a little confused, and this is not the training method recommended by modern physical training experts, such as: no stretching exercises (you can do stretching exercises by yourself), too many repetitions of the same training program, and many Ab training has the potential (understatement) to damage the lower back.Still, you can do this workout anywhere if you have the time (at least 2 hours).This training program is very practical and can exercise almost all muscle groups.After training, you may feel sore all over, but as long as the movements are correct and the training is careful, the pain can be reduced.What are you waiting for?
This training program originated from a legendary figure-Commander Frank Perry, who served in Squad 12 of the Underwater Demolition Squad and led this elite unit on the West Coast for 15 years!However, I left out a set of 8-beat calisthenics—his signature workout!As long as you complete this set of exercises quickly as required, even if you do not do morning exercises every Friday (100 sets of 8-beat aerobics, completed once, no rest time), your cardiopulmonary function can still reach the standard!That's it!Looking back on the past, I really can't think of anyone who can be Frank Perry's opponent. He was indeed the "king" of that era.

In addition, I also borrowed a lot of moves from other SEALs, and at the same time tried to add some variation exercises to make the training more interesting and less boring.The program also incorporates contemporary theories of strength training - using muscular resistance training.

Of course, you don't necessarily have to train according to this plan. You should make appropriate adjustments based on your own situation to strive for the best training effect.If you can complete this workout in 2 hours and 15 minutes, you're ready to become a bodybuilder (a career that many Navy SEALs do)!
More importantly, you'd better train with your teammates, and those who suffer together can often form a deep revolutionary friendship.

Some of the above exercises were introduced in Chapter 8, and some are new postures. Chart 14-1 shows the action diagrams of these new postures. I wish you a happy training!
chapter summary
Physical fitness is the foundation of combat capability, therefore, physical training plays a vital role in the military training of SEALs. I believe that the comprehensive physical training program introduced in this chapter can help you in your daily training.Among other things, the chapter covers the confined space conditioning program, the return-to-base "ready" conditioning program, and Major General Smith's signature conditioning program.This chapter also introduces some alternate training programs, which can reduce the sense of boredom and help maintain fighting spirit and morale.Act quickly, I believe your physical fitness will be fully improved!
(End of this chapter)