There are no shortcuts to becoming a US Navy SEAL. The fitness training that the SEALs go through is meant to keep them alive in some of the most hostile environments. The SEAL training emphasizes on different types of aerobic activities as well as other workouts. An integral part of SEAL training is swimming and running and it can be anywhere from 2miles to a 4mile run or a swim in gear. If you want to be a Navy SEAL then you have to achieve top physical fitness and it is not as easy as it seems!
Outdoor Exercises
There are different types of outdoor exercises and work outs that you can do within a specified environment. One of the most important things to understand is the amount of energy that is likely to be expended per hour while doing these work outs. Here’s a table to help you understand better:
The energy requirements for various outdoor activities for a male weighing 70kg are:
|
Type of Activity |
Work Rate |
Energy Expenditure in Kcal/hr |
|
Bicycling Improves overall cardio-respiratory fitness |
|
|
|
|
6 miles per hour |
270 |
|
|
10 mph |
420 |
|
|
20 mph |
720 |
|
Jumping Rope High intensity cardio-respiratory fitness activity that can be carried out indoors and outdoors. The different jumping rope techniques used by SEALs include run, shuffle, boxer’s dance, knee-toe, jumping jack, double rotation. |
|
|
|
|
70 jumps per minute |
690 |
|
|
145 jumps per minute |
840 |
|
Cross-Country Skiing Included in the Winter Warfare training for SEALs. This is an activity that enhances cardio-respiratory fitness |
|
|
|
|
Moderate skiing |
504 |
|
|
Strenuous uphill skiing |
1140 |
Running
One of the most fundamental activities for achieving high levels of fitness is running. Navy SEALs are made to run long distances with backpacks and weapons weighing as much as 60lbs. You don’t have to carry any backpack but what you can really do is, focus on distance running. In fact, middle distance running is the best option and a running target of 20 miles to 40 miles a week is good. You can run on different types of surfaces and here is a list of the best and the worst surfaces for running:
|
Rating |
Surface |
Information |
| Rating – 01 / The best | Soft and smooth unbanked cinder track | This track will not aggravate any bio-mechanical injuries |
| Rating – 02 | Unbanked tracks – artificially surfaced tracks | This track will not aggravate any bio-mechanical injuries but provides less shock absorption vis-à-vis the cinder track |
| Rating – 03 | Dirt Trails | This track provides reasonable amount of cushioning but has holes and uneven surface |
| Rating – 04 | Grass | This track is considered to be a poor surface and can be quite slippery or muddy after rains. |
| Rating – 05 | Asphalt street | Considered as one of the poorest surfaces for running and can aggravate bio-mechanical problems. |
Danny’s Workout
Danny Dietz, a US Navy SEAL was killed while fighting Taliban on June 28, 2005 along with Michael Murphy, and Matthew Alexson. He received the Navy Cross for his supreme sacrifice. There is a special workout dedicated to him known as “Danny.” Take a look at the Danny workout:
- 200-meter sprint or run
- 5 Pull Ups
- 10 Kettle bell Swings. Males use 24kg/55 lbs while females use 16 kg/35 lbs
- 15 Push ups
Enjoy fitness US Navy Seal style…
This Article is written by James Kara Murat
September 21st, 2009 - 10:01 pm
We have a lot of skipping techniques as video loops here: duvide.com/skippingtechniques also the ones you are mentioning in your post but the names differ: run = run-step, shuffle = jog-step(?), boxer’s dance = (?), knee-toe = kick-step (?), jumping jack = jumping-jack, double rotation = double-unders.