SEAL Physical Training Manual

Chapter 11 Muscle Strengthening Training
A trainee who engages in muscle strengthening training too early may cause damage to the body, because the body is not yet mature enough to withstand excessive stress.Muscle strengthening training is a more advanced skill training, which must be carried out under the guidance of professional coaches.Plyometrics often involve exercises that involve power (for example, jumping up and down objects, jumping up and down stairs quickly on one or both legs) with the goal of converting muscle strength into explosive power.Human movements such as running, jumping, grabbing, or throwing are essentially muscle-strengthening exercises.

Through plyometric training, muscles can achieve maximum strength in a short period of time.In other words, muscle strength plus speed equals explosive power.The purpose of plyometric training is to increase muscle responsiveness and quickly convert strength into explosive power.This type of training is different from ordinary aerobic training or strength training. What is exercised is not the common three major metabolic energy supply systems, but to improve the function of the neuromuscular system and increase the response rate of muscles to heavy pressure.Using muscle elasticity and neuromuscular fiber reflexes, muscle strengthening training can speed up the movement of the human body and increase the distance of movement (shot put).

Muscle strengthening training is a special training with great intensity and strong pertinence. If it is not trained properly, it will easily lead to injury.Naval Special Forces cannot overdo muscle-strengthening training.

Section [-] Muscle Strengthening Exercise Mechanism

Muscle strengthening training can improve muscle explosiveness, improve the rapid response ability of muscle fibers, and increase muscle strength and contraction speed.Plyometric training takes advantage of the recoil properties of muscles (especially the eccentric movement of the muscle as it lengthens) to speed up the subsequent concentric contraction of the muscle.This "process" activates the recoil properties of the muscle before the muscle is stretched.For example: if you swing your arms before hitting baseball, the baseball will hit farther; if you bend your knees before jumping, you will jump higher and farther.The plyometric exercise process can be broken down into the following three phases:
Muscle lengthening phase (eccentric contraction exercise)
Buffer stage
systolic phase (concentric contraction)
In the elongation stage, the muscle is like an elongated spring, tensed due to pressure. This contraction of muscle fibers is called eccentric contraction; a contraction movement.When the muscle is lengthened, the muscle tenses and an eccentric contraction occurs.The process of concentric contraction of muscles is called the contraction phase.At this stage, the muscles contract concentrically, the length becomes shorter, and the human body makes actual movements (movement of the human body space).

The process of changing from eccentric contraction to concentric contraction is called the buffer phase.This stage is crucial, and muscle strengthening training is mainly to train the muscles in this stage.It is at this stage that the muscles need to convert the strength accumulated in the elongated muscles into the explosive force of the contraction stage, and choose a direction to release the explosive force.The elasticity of the muscles and the reflex system of the nerves control this process.The goal of plyometric training is to speed up conversion, shorten the buffer period, and increase speed.

Preparatory activities for the second session of muscle strengthening training
All muscle-strengthening exercises should be preceded by an adequate warm-up on a softer surface.A lot of data show that when performing strengthening training, the maximum load that the lower body of the human body can bear is 1.5 to 2 times its own body weight, and the exercise can only be repeated once; Able to bear a weight of 1 kg for bench press training; when athletes weighing less than 115 kg carry out upper body training, the maximum load should not exceed 115 times their own body weight.

Plyometric exercises should not be performed with any injury to any body part such as legs, hips, arms, or shoulders.

1.Safety Guidelines for Muscle Strengthening Training

When performing plyometric training, appropriate safety measures must be taken.There are mainly four safety requirements for venues, sports shoes, training equipment, and correct skills.

1) Venue

Muscle strengthening training cannot be performed on extremely hard grounds, such as concrete floors and steel plates; nor can it be trained on too soft grounds, such as sandy ground.The best surface is grass, such as artificial turf; wrestling mats can also be used for this type of training.However, the wrestling mat should not be too thick (no more than 15 cm), otherwise the buffer time will be lengthened, the energy accumulated when the muscles are stretched is wasted, and the training effect will be reduced.

2) sneakers
It is recommended to wear sports shoes with strong support for ankles and arches, and strong stability. The soles should be wide and non-slip.

3) Training equipment

Box jumps are required for deep jump and box jump training.Jumping box specifications: non-slip surface; not higher than 1.2 meters, the recommended height is between 0.5 and 0.75 meters, and the width is 0.45 to 0.7 meters, not longer than 1.2 meters.

Medicine ball is a common fitness equipment, the weight of the ball should not exceed 10% of the normal load.For example, if you usually carry out bench press training with a weight of 90 kg, then your medicine ball should not exceed 9 kg.There are no special requirements for the formulation of the ball, leather surface, plastic surface or rubber surface can be used.

4) Training skills

Like any other training, muscle strengthening training must be done with the right training technique.For example, when practicing lunge squats, the squatting range should not be too large, and the bending angle of the knee joint should not exceed 90°. If the angle is too large, it will easily damage the knee cartilage and ligaments; the knees and toes should be on the same plane and should not exceed the toes; , rather than stepping sideways.When performing squat jumps, focus on keeping your upper body straight.

Excessive training will lead to training injuries. If you feel unwell, please stop the exercise immediately.

2.Planning and load principles
When performing enhanced training, trainers should do what they can and formulate corresponding training plans according to their own conditions.Excessive intensity can cause excessive stress on muscles, joints, and connective tissue, leading to injury.Trainers who are very heavy can carry out higher intensity plyometric training according to their ability, but trainers who are overweight (over 90 kg) are not suitable for high-intensity training.Athletes with a history of training injuries should consult an exercise physiologist before training.It has been mentioned before.

No plyometric training should be performed with any injury to the skeletal muscles.

The muscle strengthening training of special forces should include various action postures related to combat tasks, such as high jump, long jump, side jump and other actions.For example, downhill skiing will use bilateral symmetrical hands and feet to coordinate force, and indoor close combat includes horizontal movements, vertical movements and diagonal movements.

Any physical training program should include weight training, whether it is cardiorespiratory training, or training for muscle strength, endurance, and explosive power.The principles of weight training involve three basic variables: training frequency, training volume or duration, and training intensity.During the training process, pay attention to step by step and do what you can. You can increase one of the variables, or you can comprehensively increase the difficulty of training to improve cardiopulmonary function, neuromuscular system function and muscle quality.

1) Training frequency

Training frequency refers to the number of training sessions per week (or other unit of time).As far as muscle strengthening training is concerned, the frequency should be controlled at 1 to 3 times a week, adjusted according to the training content and season.If there is a need for combat, the frequency of enhanced training for naval special forces should be 2 times a week, during which at least 2-3 days of rest are required to restore physical fitness and avoid injury.

2) Training volume or duration

The volume of plyometric training refers to the number of times the feet touch the ground per training session.

Early training: 80-100 landings per training session;
Mid-term training: 100-120 landings per training session;
Late training period: 120-140 landings per training session.

3) Training intensity

In plyometric training, training intensity refers to the degree of stimulation to the neuromuscular system, connective tissue, and joints. Of course, the intensity is also related to the type of specific items.For example, skiing is a low-intensity exercise, while squats and box jumps are a high-intensity exercise.Commonly used judgment criteria are as follows:

High jump is more intense than long jump;
Landing on one leg is stronger than landing on two legs;
The higher the body is from the ground, the greater the force when landing on the ground, and the greater the training intensity;

Loading can also increase intensity.

When developing a specific training plan, it is best to only increase one variable per training session, which can reduce the risk of injury.Usually the training frequency is kept constant, and the training volume or training intensity is used as a variable.In the later stage of plyometric training, when the intensity is increased, the training volume is usually reduced to avoid excessive stress on muscles, connective tissues and joints, causing damage.

Table 9-1 describes a 10-week plyometric training program.Remember that similar training should be based on upcoming races or fights.

How to do muscle strengthening exercises

When performing muscle strengthening training, pay attention to adequate warm-up exercises and relaxation exercises (see Chapter 7 for details), and mainly use dynamic stretching exercises.According to the specific training content, carry out the stretching activities of the corresponding parts.For example, stretching exercises such as lunge squats and leg swings can also be added to static stretching exercises.

2 muscle-strengthening sessions per week are enough.

SEALs typically undergo 8-10 weeks of muscle-strengthening training prior to their missions.If the time is tight and the task is heavy, they will train 3 times a week on the premise of fully recovering their physical strength.

High-intensity strength training and muscle-strengthening exercises for the same part of the body

Do not exercise on the same day.

However, upper body strength training and lower body plyometrics can be performed on the same day, or upper body plyometrics and lower body plyometrics can be interleaved.

It is necessary to fully recover physical fitness after training, which usually takes 1-3 days, and the specific recovery time depends on the intensity of exercise.If you have a tight schedule, you must coordinate the intensity of strength training and muscle-strengthening training, and allow sufficient time for recovery.If you must do high-intensity muscle-strengthening training (such as when you need to perform tasks immediately), then you need to reduce the intensity of strength training.

Section [-] muscle strengthening training program

When bouncing, keep your arms straight and parallel to the ground. Imagining yourself swinging in the air will help you perform at a higher level.The main goal of muscle strengthening training is to increase speed, paying attention to the use of correct form and training technique.

Section [-] Downhill Muscle Eccentric Contraction Training

Many SEAL combat missions are performed on land, such as squad patrols.Going up and down hills while on patrol can cause muscle soreness, damage to muscles and ligaments, and reduce muscle strength, and these symptoms can last for several days.A recent study by the Naval Health Research Center showed that running uphill and downhill every other week can reduce these symptoms, and this kind of leg muscle exercise can improve the combat effectiveness of SEALs in mountains.Weight-bearing up and downhill running exercises are also effective methods.

(End of this chapter)