The Navy SEAL Physical Fitness Guide 181
" Aerobic training: Aerobic capacity is very important with respect to load-
bearing. Individuals with the highest maximal oxygen consumption are better
able to tolerate the physical demand of moderate to heavy load-bearing and
walk at a faster pace for longer durations with less fatigue than individuals
with a lower aerobic capacity." Anaerobic training: Anaerobic power and muscular strength are needed for
high intensity combat activities. Different muscle groups are used depending
on the type of load-bearing tasks, whether it is a fast paced, short hump or a
slower paced, long hump.Strength training or endurance running
alone will not improve load-bearing ability.
The best training for load-bearing is cross
country marches with a pack.
Initiating Load Training
Basic guidelines should be followed when beginning heavy load-bearing training." Start with loads 20% of your body weight and short distances (5 miles) once
per week at the beginning." Progressively increase pack weight for each training session after two weeks:
Loads should be increased to 25%, 30%, and 40% of body weight or greater
(depending on the mission requirements)." After achieving pack weight of 40% of weight, progressively increase dis-
tance: 7.5, 8, 9, 10, to at least 12.5 miles. Maintain distance for at least one
month.Maintaining Load-Bearing Fitness
To maintain fitness for humping a load equivalent to 40% of body weight for 10
miles would require at least:
" Upper and lower body weight training two days per week.
" Running three to four days per week for 30 minutes per session.