The Navy SEAL Physical Fitness Guide - Human Performance

172 Plyometrics

Eccentric Downhill Training

Many SEAL missions (e.g. small unit patrolling) involve overland movement.

Mountain and/or downhill hiking can result in severe muscle soreness, injury to muscle

tissue, and strength loss that can last for several days, if you are not accustomed to such

activities. A recent Naval Health Research Center study found that as few as two downhill

training runs (e.g., treadmill or mountainous terrain) one week apart could greatly minimize

the muscle soreness and damage. This method of conditioning leg muscles is an

effective way to prepare SEALs for future missions or events involving rugged terrain.

Uphill and downhill training hikes with loads are also an effective means for conditioning

legs.

Resources

" Allerheiligen, WB. Speed Development and Plyometric Training. In: T. R.

Baechle (Ed.), Essentials of Strength Training and Conditioning. National

Strength and Conditioning Association. Champaign IL: Human Kinetics, (pp.

314-344), 1994.

" Costello, F. Training for Speed Using Resisted and Assisted Methods.

National Strength and Conditioning Association Journal. 1985;7(1):74-75.

Medicine Ball

Push-Up Medium

Start in push-up position with hands supported by

medicine ball. Quickly move hands off medicine ball and

drop toward deck. Catch weight of body as it drops with

arms slightly wider than shoulder-width apart and flexed.

Chest should almost touch medicine ball. Rapidly extend

arms to propel body upward. At maximal height, arms

should be placed on medicine ball as in starting

position. Catch weight of body and immediately repeat

exercise.

Push-up with

a Clap High

Starting position is same for push-up. Flex arms, bring-

ing body toward deck as if performing a push-up. Using

arms to propel body upward, immediately push body off

deck in time for hands to clap prior to landing in starting

position. Repeat exercise.

Table 9-4. Upper Body Plyometrics

Exercise Intensity Description