SEAL Physical Training Manual

Chapter 8 Strength Training
Muscle strength quality training and endurance quality training are conducive to improving the basic combat effectiveness of SEALs: sensitivity quality, speed quality, strength quality and endurance quality.This chapter mainly introduces the basic principles and specific training techniques of muscle strength training and endurance training.Simply improving the quality of strength cannot improve the level of combat. However, after special training in military physical fitness, the quality of strength can be transformed into the quality of muscle endurance, so that the level of combat can be improved.The main goal of strength quality training is to improve Applied Strength, because it can improve combat effectiveness and meet combat needs.In addition, this chapter will also introduce the related concepts of muscle strength training, how to avoid training injuries, and focus on the practicality and comprehensiveness of strength training.

Section [-] Strength Training Apparatus and Apparatus
For strength training, you don't need to prepare too many personal items. You only need a pair of sports shoes with better support, weightlifting gloves of the right size, and a pair of fitness training sportswear.Of course, you can also prepare a weightlifting belt, which can effectively protect your back from injury.

The ever-changing technology has provided the necessary conditions for the development of strength training equipment, creating training equipment suitable for various body parts.Trainers can formulate a training plan according to their own needs, which can be free strength training, fitness equipment training, or a mixed training method.Table 6-1 summarizes the pros and cons of various types of training.

Section [-] Basic Principles and Related Terms
Combat missions require coordinated exercise of the muscles of the upper and lower body.There are usually two training methods for skeletal muscle balance training: stepped strength training method and interval body strength specific training method.

The ladder training method refers to the simultaneous training of the upper and lower body. The characteristic of this training method is to highlight the ultimate strength. Almost every week, every day and every exercise requires close to, reaching or even exceeding the highest level of the day. (After a period of training, when the trainer can successfully complete 2 times on the weight of the original maximum capacity, a new weight can be added. The training time for each step is 2 weeks. If the athlete cannot bear the new load, return to After 2-3 days of the original ladder training, continue to increase.)
Interval-specific training involves separating muscle groups and training them on different training days.For example: train upper body muscles on Monday and Thursday, and train lower body muscles on Tuesday and Friday.Through scientific training methods, you can improve your physical fitness and avoid injuries.

1.Maximum repeat value

The maximum repetition value "RM" is the abbreviation of "Repetition Maximum" in English. It is a basic term for strength training. Maximum weight for reps".In bodybuilding exercises, RM is conventionally defined as "the load weight that can be repeated for a certain number of times", for example: 1RM is the maximum strength that can be repeated once, and 1RM is the maximum strength that can be repeated five times. .If a SEAL can lift 5 kg 5 times, then his 5RM is 22 kg.

1RM is the maximum force that can be lifted once.

2. FITT: frequency, intensity, time, type

Strength training is one of the basic training contents of SEAL military physical training. In order to improve combat effectiveness and meet combat needs, team members should not ignore strength training at ordinary times.A correct understanding of the meaning of frequency, intensity, time, type (FITT principle) will help to improve the effect of training.

Training frequency is determined by the timing of strength training.SEALs are busy with training all day long, and the time for strength training is limited by the schedule, so attention should be paid to formulating a training plan.For example, only 2 (days) of full-body step training per week can be performed, and other auxiliary strength training can also be performed.If you can't spare 2 days for strength training, remember that one workout is better than nothing.However, interval strength-specific training must be guaranteed at least 2 times a week to ensure muscle balance.Therefore, interval specific training takes longer than step training.

SEALs make time for stepped strength training.

Training intensity is the most critical element in strength quality training.Training intensity, also known as load, refers to the strength of each repetition of training, which is the percentage of RM in a training.To achieve the best training results, different training intensities are recommended.For muscle endurance training, each group can repeat 20-60 times of 30%-50% 1RM strength training; for muscle strength training, each group can repeat 1-12 times of 65%-90% 1RM strength training, The specific training intensity is determined by the weekly training time (see Table 6-1 for details).SEALs should perform strength training and endurance training at the same time, and the intensity should be between 30% and 90% of the maximum strength.This method has the best training effect and can greatly improve the combat effectiveness of SEALs.

The training time is determined by the specific training plan.Generally speaking, 30-60 minutes of strength training is enough, and both the ladder training method and the interval training method are suitable.

The type of training can be adjusted in real time according to the training plan. The training methods mainly include free strength training and equipment strength training.Ladder training is suitable for group training, while interval training is suitable for individual training.Table 6-2 summarizes the interrelationships of the FITT principles.

Strength training, along with other mission-related activities such as obstacle courses, swimming, running, bouncing, and climbing, provide the foundation for developing a competent SEAL.

3.Muscle balance training and specific training programs
When formulating a training program, it is important to pay attention to maintaining muscle balance.Pay attention to balancing biceps and triceps strength training, biceps femoris and quadriceps training.If the balance between the various musculature is lost, training injuries will inevitably result.

The primary goal of the strength training program is to improve overall physical fitness and improve combat capability.

When doing strength training, you can alternately do a variety of auxiliary training items.Table 6-3 introduces the targeted training methods for each part of the body, all of which are included in Appendix A.Training programs for every part of the calf to the neck are included.

4.How to measure RM
The purpose of measuring repetition max is to adapt the training intensity.To be safe, you should start by measuring your 5RM.On the day of the measurement, do not do any strenuous exercise, and do warm-up exercises before the test.Please have an ergometer ready, free weights (dumbbells, etc.) are recommended for measurements.

Choose a weight that you can easily lift 10 times;

Repeat weightlifting 10-15 times;
rest for 2 minutes;

According to the weightlifting situation of the previous group, increase the weight appropriately by 2% to 10%;

Repeat weightlifting 6-8 times;
rest for 2 minutes;

According to the weightlifting situation of the previous group, increase the weight appropriately by 2% to 10%;

rest for 3 minutes;

Repeat the weightlifting 5 times, the weight of the weightlifting is 5RM.

By increasing the weight and reducing the number of reps,
And the weight obtained by repeating 5 times is 5RM.

表6-4以卧推为例，教你如何测量5RM（初始重量为50千克）。通常情况下，5RM是87%的1RM，10RM是75%的1RM。因此，如果你的5RM为72千克，那你的1RM就是82.8千克，10RM是62.1千克。通过测算5RM，可以得出1RM，有助于确定训练负重量（示例详见图6-1）。表6-5总结了运动强度（最大重复值RM的百分数）、重复次数、能量代谢系统和休息时间的相互关系。请注意，有如下三种能量代谢系统：

The glycolytic metabolic system (ATP-CP anaerobic metabolic system) provides energy for high-speed exercise, such as sprinting;
The mixed metabolic system of lactate and glycolysis (LA, ATP-CP) provides energy for strenuous exercise of more than 30 seconds and less than 3 minutes;
The aerobic system (Aerobic) provides energy for long periods of smooth exercise, such as: long-distance running and long-distance swimming.

5.phased strength training
Phased strength training (Periodization) refers to the purpose of improving muscle endurance, strength and overall physical function by changing training variables (repetitions of each exercise, training items, training intensity, interval rest time).For example, if you're strength training for a competitive event, you definitely want to perform at your best during competition, not just before.Therefore, you must develop a corresponding training plan to achieve this goal.

In general, phased strength training consists of three phases.The first stage is the warm-up preparation link.This session lasts about 4 weeks, and most trainees are ready to exercise.The second stage is the strength improvement link, which lasts about 4-7 weeks, and the specific training time is determined by the strength training plan.The third stage is the endurance improvement link, which lasts about 8-12 weeks, and the specific training time is determined by the entire plan.Table 6-6 is a 1-year phased strength training plan, with 3 7-week strength training sub-plans, and a 12-week accumulation endurance training sub-plan after each strength training.Trainers can adjust the entire training program in proportion according to their own needs.

The purpose of the muscular endurance training phase is to increase muscle strength and convert it into task application strength.

The training intensity should be adjusted every week according to the type of training-whether it is strength training or endurance training-and cannot be trained at the same intensity.Tables 6-7 and 6-8 present the load intensities (% of maximal strength) and the number of repetitions per set for the strength training phase and the endurance training phase, respectively.Trainers can develop their own phased training plan based on this template.Note that training is done 2 times a week.

Perhaps the 6 heavy-duty exercises in Table 8-60 are a bit unfamiliar to trainers, but this is indeed the most effective strength and endurance training method.After this stage of training, you will be surprised to find that your muscular endurance has improved by leaps and bounds, and you can complete military tasks or strenuous exercises that you never thought of before.

6.Weight Training Tips

Proper weight training technique is critical to achieving maximum strength and avoiding training injuries.The main skills include three aspects: action posture, training speed and breathing skills.That is, adopting the correct posture and using the appropriate weight for weightlifting exercises.If the posture is not correct, it cannot be ignored, it must be corrected in time, otherwise the risk of injury will increase.No matter what kind of weightlifting exercise you do, use an appropriate speed.For example, when performing exercises such as bench press, push-up, squat, double-arm extension, and weight-hammer press-down, the speed of advancement in each direction should be controlled within 1-2 seconds.The better your form and speed, the lower your risk of injury and the better your results.

Target specific muscle groups by controlling the speed of movement.

When using free exercise equipment, pay attention to the use of ergometers in combination.Please refer to Appendix A for details of various technical movement skills, and correct wrong training postures in time.

Exhale as you lift and lift heavy objects.

When lifting weights, use proper breathing techniques.Exhale when lifting the weight and inhale when lowering the weight.If you breathe improperly and inhale when lifting heavy objects, it is very easy to cause high blood pressure and cause damage to the cardiovascular and cerebrovascular systems.When lifting weights, never hold your breath.

Intensity of training in the third quarter

表6-9和表6-10分别介绍了如何使用循环训练法提升肌肉力量和肌肉耐力。其他训练方法参见表6-7和表6-8。记住，分期式力量训练是对于全面提高肌肉耐力和肌肉力量起关键作用。

Section [-] Warm-up preparation activities and relaxation activities
Do not skip warm-up exercises for strength training. Sufficient warm-up activities can increase muscle temperature, thereby improving muscle response.You can also move your joints and ligaments during preparation to improve flexibility and reduce training injuries.Therefore, before strength training, a whole-body warm-up exercise must be carried out, and muscle stretching exercises cannot be started until sweating.This can promote blood circulation and ensure that sufficient blood flows into the muscle tissue to provide nutrients and deliver oxygen to it.This type of warm-up is low-intensity exercise, usually lasting 10-20 minutes.Common warm-up exercises include:

Ride a bicycle
stepper exercise

jogging
rope skipping
rowing machine training

do aerobics
1-2 sets of low-intensity weight exercises
Section [-] Relaxation and tidying up activities

After the strength training is over, the relaxation and finishing activities cannot be skipped.It can promote the gradual transition of the human body from a tense exercise state to a quiet state; it can effectively relieve muscle soreness caused by strength exercises; it can repay the oxygen debt and accelerate the elimination of lactic acid produced during exercise; The normal function of the system, slow down dizziness, nausea and other adverse symptoms.Stretching after strength training can effectively maintain the flexibility of joints and muscles and reduce the risk of training injuries.In short, the relaxation and tidying activities mainly include the following links:

Cycling/walking at low speed
Stretching exercises
Relax
Section [-] Common Problems and Injuries
The body is the best indicator. Once the body sends out a "distress" signal, please terminate or adjust the training.Here are several common problems and why they occur:
Training Injury: Inadequate warm-up or lack of proper training technique can lead to muscle injury.

Overuse Syndrome: The cause is usually exercise of a particular muscle over and over again, or the use of the wrong technique.Such problems are prone to occur in the knees, shoulders, and elbows.

Delayed onset muscle soreness: Muscle soreness that occurs 24-48 hours after exercise is called "delayed onset muscle soreness" in sports medicine.

In order to restore the body as soon as possible, it is necessary to correct wrong training techniques and adjust the training plan in time.In injury training, the correct technique should be used, the intensity should be changed appropriately, and an active recovery method should be adopted.See Chapter 12 of this book for more information.

chapter summary
Weight-bearing strength training is the basic training program for the physical training of SEALs.Carrying out weight-bearing training 2 to 3 times a week is conducive to improving the combat ability of SEALs.Trainers should be familiar with the types of combat missions SEALs perform when performing weight-bearing strength training.Trainers should do what they can and formulate a training plan that suits them, which will help avoid training injuries.Use proper weight training during recovery training to speed up skeletal muscle recovery time.According to the training principles and training plans in this chapter, trainers can formulate a balanced and scientific strength training plan based on their own conditions.Strength quality is one of the basic manifestations of human sports skills, and it is also the main element of overall physical fitness training. Trainers can improve their overall physical fitness through scientific and reasonable training.

(End of this chapter)