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    NSW PT Supplement

    Uploaded by

    Panos V
    The document provides guidance for developing a strength training program to supplement the NSW Physical Training Guide. It outlines which body areas should be targeted, provides example exercises in different movement categories, and identifies problem areas that are often weak or underdeveloped.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    NSW PT Supplement

    Uploaded by

    Panos V
    69 views16 pages
    The document provides guidance for developing a strength training program to supplement the NSW Physical Training Guide. It outlines which body areas should be targeted, provides example exercises in different movement categories, and identifies problem areas that are often weak or underdeveloped.

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    nsw-pt-supplement

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    The document provides guidance for developing a strength training program to supplement the NSW Physical Training Guide. It outlines which body areas should be targeted, provides example exercises in different movement categories, and identifies problem areas that are often weak or underdeveloped.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    69 views16 pages

    NSW PT Supplement

    Uploaded by

    Panos V
    The document provides guidance for developing a strength training program to supplement the NSW Physical Training Guide. It outlines which body areas should be targeted, provides example exercises in different movement categories, and identifies problem areas that are often weak or underdeveloped.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    NSW Physical Training Guide Supplement

    Physical Training Guidelines


    The Naval Special Warfare Physical Training Guide (NSW PTG)
    exists to provide guidance regarding physical preparation for
    NSW-NSO programs such as BUD/S or BCT. The PTG provides a
    specific program for preparing for the Physical Screening Test
    (PST) along with more general fitness advice to promote
    endurance, strength, and resistance to injury once a candidate
    has received a contract. This Physical Training Guide
    Supplement provides additional guidance for developing a
    strength program. Key points:
    • Keep it simple
    • Use proper technique (get coaching from qualified sources
    if necessary)
    • Develop the whole body, especially the parts known to be
    vulnerable to injury
    This illustrated guide provides details regarding which areas of
    the body should be targeted for training. There are examples of
    exercises that target these areas, but recognize this is not meant
    to be a definitive list and many other exercises may be used if
    they target the proper areas. For more detailed discussion of
    concepts such as sets, reps, frequency of training, split routines,
    etc. – please consult SEALSWCC.com:

    https://www.sealswcc.com/forums/forum/fitness/strength-
    training/149-strength-training-start-here

    Another excellent resource that includes a wide variety of


    exercises appropriate for this program is the Navy Operational
    Fueling & Fitness System (NOFFS):

    http://www.navyfitness.org/fitness/noffs/

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    NSW Physical Training Guide Supplement

    Movement Resistance Sources (Examples)


    How To Create a Workout: Categories
    Overhead
    Body Weight Other (External)
    bar, DB, KB, machine (also lateral
    1 Push ↑ pike push-ups
    or front raise w/ DB)
     Choose exercises for the upper body, Overhead pull-ups w/ vest,

    trunk, and lower body


    2 Pull ↓ pull-ups, rope climbs
    lat pulldown machine
    Chest bar, DB, KB, machine, push-ups w/ vest
     Choose exercises that create movement
    3 Press → push-ups, clapping push-ups
    (also incline/decline)

    UPPER
    in all three planes 4 Row Pull ← horizontal pull-ups (on dip bars) bar, DB, KB, machine

     Choose exercises that create balance 5


    Downward
    Push ↓ dips
    triceps pushdown or kickback,
    weighted dips, ring dips
    (push-pull; right-left; front-back) Upward
    6 Pull ↑ chin-ups upright row, curl, shrug
     Movements should be controlled
    Q
    Rotator
    7 Cuff
    n/a DB, cable, elastic band
    through a full Range of Motion
    8 Mid/lower traps arm haulers DB, cable, elastic band
    using proper technique sit-ups, crunches, reverse crunches, inclined sit-up, BOSU, stability ball,
    9 Flexion
     Emphasize negative (eccentric)
    knees-to-elbows, leg lever hold machine

    TRUNK
    10 Extension Superman, front plank RDL, platform, machine
    contractions 11 Rotation
    leg wipers, Russian twist, scissors,
    cable wood chopper, medicine ball toss
    bird dog, scorpion
     Use multiple variations of each basic single arm push or pull w/ DB or KB
    12 Lateral side plank
    (hold torso stable)
    movement (e.g., outward push, squat, leg press, dead lift, KB swing,
    13 Hip Ext vertical jumps, broad jumps
    box jump
    downward pull)
    sit-ups, flutter kicks,
    14 Hip Flex
     For the trunk, use a variety of static
    elastic band, cable, machine
    good morning darlings
    side plank, agility/COD, carioca,
    as well as dynamic exercises 15 Hip ABD elastic band, cable, machine
    LOWER

    side hops (1- or 2-leg)


    machine, squat, leg press, weighted
     Be sure to include exercises for the 16 Knee Ext vertical jumps, squats, lunges
    lunge, box jump, dead lift
    bridges, manual resistance
    vulnerable or underdeveloped areas 17 Knee Flex (provided by partner)
    machine, elastic band, cable

     Mix up the order of exercises (but 18 Ankle Ext vertical jumps, broad jumps weighted heel raise, box jump
    elastic band, machine,
    alternate push-pull) 19 Ankle Flex heel walks
    weighted heel walk
    20 Foot ABD/ADD balance, agility/COD, 1-leg side hops elastic band, cable

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    Problem Areas: Weak & Underdeveloped


    Rotator cuff, mid/lower traps, rhomboids, posterior &
    medial glutes, hamstrings, tibialis anterior, torso rotators

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