166 Plyometrics
Plyometric Training
Plyometric training should begin with a general warm-up followed by dynamic
stretching (see Chapter 7 for stretching). Stretches should mimic the activity to be
performed (e.g., 4-Way Lunges and Leg Swings for lower body plyometrics; Up Back and
Overs or Press-Press-Fling for upper body plyometrics). Static stretches can also be added.Two sessions of plyometrics per week is
sufficient for SEALs.This statement is true when operators have 8-10 weeks to train prior to a mission.
If time is limited, a platoon may train three times per week if adequate time for recovery is
allowed.Heavy strength and plyometric training
on the same body area should not be
performed on the same day.However, upper body strength training may be combined with lower body
plyometrics and vice versa. Adequate time for recovery from each type of training is
needed and can take from 1-3 days, depending on the intensity. If schedules are tight, the
intensity of strength and plyometric exercises should vary from low to high to allow
sufficient time for recovery. For instance, when high-intensity plyometrics is required (e.g.,
just prior to an
operation) strength training should be of a lower intensity.Plyometric Exercises
When performing jumps it often helps to think of “hanging in the air” for as long as
possible, keeping shoulders parallel to the ground at all times. Emphasis should be on speed
without sacrificing proper technique. Table 9-3 and Table 9-4 present a variety of
plyometric exercises. Exercises are listed in increasing order of difficulty for each grouping
in Table 9-3.