SOF-X

NSW/NSO Training Guide

 Table of Contents
Introduction
Part 1 Fundamentals of Physical Fitness
Anatomy and Physiology
1)Cardio-Respiratory System
2)Musculoskeletal System
3)Central Nervous System
Energy Production
1)Oxidative Energy System
2)Glycolitic Energy System
3)ATP-CP Energy System

SOF-X Training Guide

Physical Training
1)Types of Physical Training
a)Aerobic
b)Anaerobic - Sustained
c)Anaerobic Explosive
2)Adaptations of Progressive Training
a)Cardio-Respiratory System
b)Musculoskeletal System
c)Central Nervous System
Nutrition
1)Nutrients
a)Protein
b)Fat
c)Carbohydrates
2)Nutritional Needs
3)Nutrition Tracker What/When/How Much
4)Hydration

Part 2 Fundamentals of Training

Technical Aspects
1)Running
2)Swimming and Water Confidence
3)Strength and Conditioning
Environmental Concerns

Part 3 - Training for NSW/NSO/AIRR Candidates

Training Matrix
PST Training Program
12 Week Pipeline Training Program
SOF-X Assessment
 INTRODUCTION
Potential candidates for the Navys Special Warfare, Special Operations,
and Air Rescue training pipelines come from diverse backgrounds from all
over the United States. While many of these individuals have some degree
of athletic training in their past, having competed in high school or college
level sports, the physical requirements of BUD/S, SWCC, EOD, Diver, and
AIRR training, is extremely unique.

The fitness developed in high school and college athletics, even when a
candidate is involved in more than one sport, is often insufficient. For this
reason, very few candidates possess the specific fitness attributes necessary
to be competitive in NSW/NSO pipelines without specialized training.

The objective of this guide is to provide the

Introduction
NSW/NSO candidate with comprehensive
instruction in the fundamentals of fitness and
training in order to optimally prepare potential
candidates from a wide range of fitness
backgrounds.
In order to provide candidates with a consistent and effective message on
the approach to preparing and training for NSW/NSO pipelines, the
information found in this guide is based on the instruction and training
methods found in The Navy SEAL Physical Fitness Guide, the NSWC
Physical Training Guide, as well as accepted principles of exercise
physiology and athletic training.

The concepts in this guide were written with the words of Einstein in mind:
Make everything as simple as possible, but not simpler.

The training in this guide is intended for healthy adults who are within
USN height and weight standards and have been examined by a MEPS
Medical Officer (MD/DO) and found to meet the physical requirements for
SEAL, SWCC, ND, EOD, or AIRR.
 Part 1
Fundamentals of Physical Fitness
The systems in the body that are important in training are the:

1. Cardio-Respiratory system.
2. Musculo-Skeletal system.
3. Central Nervous system.

Cardio-Respiratory System

Anatomy and Physiology

The Cardio-Respiratory system is a combination of the cardiovascular
system (the heart and blood vessels that pump and then carry blood to and
from muscles and organs within the body), and the respiratory system (the
airway and lungs that provide oxygen to the body and expel carbon
dioxide).

The respiratory system absorbs gases in the air in the small sacks in the
lungs, called alveoli. Within the alveoli are small blood vessels that take the
oxygenated blood to the heart to be pumped throughout the body. Once the
blood is pumped out of the heart it travels through the arteries, to arterioles
(small arteries), and then to capillaries where it provides oxygen and
nutrients to muscles and other organs. After dumping off the oxygen and
nutrients, the capillaries absorb carbon dioxide (a byproduct of energy
production) and other cellular waste, and return it to the heart via veinules
(small veins), then veins, and then to the heart where it is pumped back to
the lungs to expel the carbon dioxide and more absorb oxygen.

Musculoskeletal System

Bones
The internal framework of the body is the skeleton. The skeleton consists of
206 bones that perform a wide range of functions. The joints between bones
permit movement, some allowing a greater range of motion than others.
There are two main types of joints; the hinge joint (knee and elbow) and ball
and socket joint (shoulder and hip).

Bones are connected to one another by ligaments, while tendons connect

muscle to bone.
Muscles
The muscles of the skeletal system enable movement by converting
chemical energy to mechanical energy. There are three basic types of
skeletal muscles:

Type I - Slow Twitch

Type IIa Fast Twitch (moderate power)
Type IIb Fast Twitch (high power)

Type I muscle fibers are involved endurance activities. These fibers, also

Anatomy and Physiology

called slow twitch fibers, are noted for their ability to produce energy in the
presence of oxygen. Thus, they are primarily aerobic. The main fuel source
for this fiber is fat (fatty acids), which allow the muscle to work at a steady
rate with noticeable resistance to fatigue.

Type II fibers can be categorized into two types: Type IIa and Type IIb.
These fibers are adapted for strength and power activities.

The Type IIa fiber is a cross between a slow twitch and fast twitch fiber in
that it is both aerobic and anaerobic. It is faster" than the slow twitch fiber,
but it is not as well suited for endurance activities.

The Type IIb fiber is truly a fast twitch fiber, with very high contraction
speeds. These fibers are almost exclusively anaerobic and have minimal
capacity for aerobic production of energy.

It should be noted that each of the muscle fiber types has a different
recruitment pattern, and typically the Type IIb fiber is only recruited for use
during maximal effort. Type I and Type IIa fibers contract during light as
well as moderate activity.

Physical training can lead to changes in the characteristics of the fibers,

especially the Type IIa fibers which can take on dominant characteristics of
either aerobic or anaerobic activity.

The amount of type I and type II muscle fibers in an individual is

genetically predetermined, and all normal skeletal muscles contain all fiber
types. The proportion or distribution of these fiber types within and across
individuals differs, however.
Central Nervous System

The central nervous system is made up of the brain, spinal chord, and
nerves. Electrical impulses are generated in the brain and follow along the
spinal chord and nerves to elicit movement at the muscular level.

Electrical impulses that are generated regularly create a pathway that allows
for faster transmission of the message and more efficient recruitment of
muscle fibers.

Anatomy and Physiology

 ENERGY SYSTEMS
All human function requires energy. This is true of activities like running,
swimming, and other forms of exercise, as well as things like reading a
book, or even sleeping. The human body produces energy in two primary
ways, either by using oxygen, or by using or creating a chemical in the body
known as ATP (Adenosine Triphosphate).

Energy production that combines oxygen with fatty acids and/or blood sugar
is called aerobic. Energy production that produces ATP without oxygen is
called anaerobic.

Aerobic - The Oxydative Energy System

For relatively low intensity efforts, the body can produce energy by

Energy Systems
combining oxygen with fatty acids (triglycerides) and/or blood sugar
(glycogen). This energy source powers slow twitch (Type I) muscle fibers
and can be sustained for long periods of time.

The activities that can be performed in this state are called Aerobic, and are
things like long slow distance runs or swims.

Sustained Anaerobic - The Glycolitic Energy System

For activities that require more energy than what the oxidative energy
system can provide alone, the body produces ATP by using glycogen to
power fast twitch Type IIa muscle fibers. This produces a more powerful
muscle contraction, but has a limited lifespan (about 4 minutes) because in
the process of breaking down glycogen to make energy, lactic acid is
produced. When the body cannot clear the lactic acid as fast as it is being
created, as in a sustained effort, the muscles begin to fatigue and call on the
aerobic system to assist.

This is why in a high intensity effort it may at first feel easy, but soon the
muscles start to burn and shortly thereafter you are breathing hard. In a
sustained high intensity effort that lasts more than about 4 minutes, the
Glycolitic and Oxidative energy systems work together.
Explosive Anaerobic - The ATP-CP Energy System
Muscles have a small supply of ATP ready to go. In a maximal effort, this is
the fuel that will provide high octane energy. It only lasts a very short time
though, up to about 5 seconds. When ATP is converted to energy, the result
is the formation of ADP (adenosine diphosphate). To sustain longer
durations of high intensity effort, Creatine Phosphate (another element
stored in the muscles) combines with ADP to make ATP.

The energy produced by this method is extremely powerful and is only used
in the most demanding tasks but only lasts for up to about 30 seconds.

The Barbecue Analogy

Energy Systems
A helpful analogy to understanding energy production at the muscular level is to
think of a charcoal barbecue.

1. When a match is struck and thrown onto a barbecue, the first thing to burn is
the lighter fluid. This is the Explosive Anaerobic Energy System, which burns
clean, quick, and hot. This energy system provides fuel for extremely fast
twitch (Type IIb) muscle fibers. This energy system only lasts about 30
seconds.

2. After the lighter fluid has burned off, the charcoal burns. This is the Sustained
Anaerobic Energy System, which still produces a flame but burns at a lower
level for a longer period of time. The energy produced still provides fuel for
fast twitch (Type IIa) muscle fibers, but in the process creates a lot of smoke
(lactic acid). This energy system lasts about 4 minutes on its own.

3. Finally, when the charcoal flame has burned off, slow embers continue to
produce heat but without any flame or smoke at all. This is the Aerobic
Energy System, which can burn at a slow rate for long periods of time and
powers slow twitch (Type I) muscle fibers.

It is vital to understand how the energy systems work in order to maximize

the effectiveness of training. By spending time in each of the energy
systems on a consistent basis you develop greater competencies at each
level. This is important because it can be easy to make the mistake of
training at levels that only affect one or two of the systems, and thereby
leave big deficiencies in your fitness.
 PHYSICAL TRAINING

The physical fitness required for NSW/NSO/AIRR pipelines calls for

candidates to train in all energy systems, using a variety of exercise
approaches. The acronym FITT stands for Frequency, Intensity, Time,
and Type. In this chapter well go over each of the exercise categories using
the FITT method, and then look at some of the physical adaptations that
result from training.

Types of Physical Training

Aerobic
Aerobic conditioning develops endurance; efficiency in using oxygen to
produce energy.

Physical Training
Frequency 2 to 3 sessions per week.
Intensity Low to moderate consistent Long Slow Distance effort.
Time Training sessions should last for 30 minutes or more, based on level
of fitness.
Type Running and swimming are the predominant types of exercise that
should be used, however rowing, biking, and other cardio machines are also
beneficial.

Sustained Anaerobic
Sustained anaerobic conditioning develops strength and stamina; efficiency
in performing large volumes of work in relatively short periods of time,
primarily using glycogen as fuel.

Frequency 3 to 5 sessions per week.

Intensity Short bursts of high intensity with minimal rest periods
between.
Time Training sessions should last from 10 to 30 minutes.
Type Running or swimming repeats of continuous high intensity,
combination of weightlifting and bodyweight exercise.

Explosive Anaerobic
Explosive anaerobic conditioning develops top end strength, power, and
speed; efficiency in performing high volumes of work in very short period
of time using ATP-CP as fuel.
Anaerobic Explosive cont.
Frequency 3 to 4 sessions per week.
Intensity Short explosive bursts with long recovery periods between
efforts.
Time Training sessions should last up to about 20 minutes which
includes appropriate warm up and recovery time between efforts.
Type High Intensity Interval running or swimming for up to 30 seconds,
functional weight lifting (squats, deadlifts, overhead press, bench press,
etc), and plyometrics. Recovery time between efforts should be 2 3 times
the work period.

Physical Adaptations Resulting from Progressive Training

Physical Training
The term Progressive Training simply means that the objective of training
is to progress in competency. For this to happen there must be sufficient
stimulus to the various systems in the body for them to adjust to the
demands put on them. Here is a brief description of some of the adaptations
that occur to the main systems of the body that are affected by training.

Cardio-Respiratory System
The changes that occur in the cardiovasular and the respiratory systems
have to do with becoming more efficient at supplying the muscles with
oxygen and nutrients and disposing of carbon dioxide, lactic acid, and other
waste. Here are a few of the important adaptations:

1. Increased diffusion of gases in the lungs oxygen uptake and carbon

dioxide removal.
2. Increased cardiac output strengthening of the heart = ability to deliver
more blood.
3. Increase in diffusion at the capillary level growth of blood vessels
where transmission of nutrients and waste removal takes place.

Musculoskeletal System
The changes that occur to bones and ligaments have to do with becoming
more resilient under strain. The changes of the muscles and tendons have to
do with both becoming more resilient and improving contraction efficiently.
Here are a few of the important adaptations:
Musculo-Skeletal cont.
1. Increase in bone density bone is able to sustain greater loads and
impact.
2. Strengthening of ligaments stronger bone to bone connection.
3. Development of muscle fibers fibers are able to do more work
efficiently.
4. Strengthening of tendons stronger muscle to bone connection.

Central Nervous System

The changes that occur at the CNS level are centered around development
of electrical pathways from brain to muscle. These neuro-muscular
pathways, if developed correctly by adhering to proper technique, cause
muscular contraction to be extremely efficient. Here are a few of the
important adaptations:

Physical Training
1. Improved recruitment of muscle fiber fibers are able to contract more
powerfully and more efficiently.
2. Targeted recruitment of muscle fiber only the fibers necessary are
used.
3. Improved accuracy in movement concentric and eccentric movement
is accurately controlled.
4. Development of muscle memory performing complex movements
takes little to no conscious thought and minimizes energy expenditure.

The objective of training for the NSW/NSO/AIRR candidate should be to

develop greater competency along a broad range of physical demands so
that they have the best chance of success. Through progressive training in
the three main exercise modes aerobic, sustained anaerobic, and explosive
anaerobic it is possible to cause the body to adapt and thereby improve.
 NUTRITION
For NSW/NSO candidates, the area that often causes the most confusion is
how to fuel the body for optimal training and recovery. This is in a large
part due to the many nutrition plans that have gained popularity for fitness
enthusiasts and athletes. Some plans recommend meals that are high in
carbohydrates and low in protein and fat, others cut carbohydrates out
altogether. For the candidate browsing the internet for direction on what to
eat and when, getting the right information is a lot like shooting with your
eyes closed.
.
Nutrients
The science of nutrition has been well researched and is fairly easy to
understand, yet many candidates have little experience or knowledge as to
how best to fuel the body for optimal training and recovery. Before we get
too involved in how to put together a healthy diet, lets look at the main

Nutrition
components that food is made of; carbohydrates, protein, and fat.

Carbohydrates
Carbohydrates provide energy to the body in the form of glucose (blood
sugar), which is stored in the muscle as glycogen. To read more about the
importance of glycogen, see the chapter on Energy Production The
Glycolitic System.

There are two types of carbohydrates:

1. Simple carbohydrates have two sugar molecules hooked together.
They are commonly found in sugars, syrups, and milk. Simple
carbohydrates are converted to energy very easily.
2. Complex Carbohydrates have three or more simple sugars hooked
together, which are converted to simple sugars by the body. Complex
carbohydrates are commonly found in grains, vegetables, and legumes
(peas and beans). Complex carbohydrates require more work for the
body to convert to energy, but last longer.

Another component of complex carbohydrates is that they also provide the

body with dietary fiber, a necessary part of a healthy diet.
Protein
Protein is used by the body to form muscle and connective tissue, repair
injury, carry nutrients throughout the body, and contract muscle.

Protein is found in red meat, fish, poultry, dairy products, and beans.

Fats
Dietary fats have gotten a bad reputation, largely because many people
attribute their name to unwanted weight gain. Dietary fats are actually an
essential part of a healthy diet and provide a major source of stored energy,
insulation, and protection of the organs. Fats are also an integral part of
transporting nutrients throughout the body. There are three types of fat
found in foods and one that is a part of many processed foods.

Saturated Fats are solid at room temperature and come mainly from
meats, lard, butter, dairy products, and some tropical oils (coconut, palm,
palm kernel).

Nutrition
Monounsaturated Fats are liquid at room temperature and are found in
olive oil, canola oil, and peanuts.

Polyunsaturated Fats are liquid at room temperature and are found in

fish, corn, some nuts, seeds, and vegetable oils.

Trans Fats are unhealthy fats found in manufactured and processed foods
and should be avoided.

Nutritional Needs
Everyone has different nutritional needs based on their age, activity level,
bodyweight, and personal taste.

The formulas on the following pages provide a

means for determining an individuals nutritional
requirements for total calories and the breakdown of
carbohydrates, proteins, and fats.
 STEP 1
Determine you Basal Metabolic Rate (BMR)
This is the amount of calories needed to sustain life

Men 18-30 6.95 x bodyweight + 679 = BMR

Men 31-60 5.27 x bodyweight + 879 = BMR
Women 18-30 6.68 x bodyweight + 496 = BMR
Women 31-60 3.95 x bodyweight + 829 = BMR

Your BMR = __________________

Step 2
Determine your Activity Factor

Nutrition
Activity Level Activity Factor
Very Light 1.2
Light 1.4
Moderate 1.6
Strenuous 1.9
Exceptional 2.3

Step 3
Determine your Daily Estimated Energy
Requirement (EER)
This is the amount of calories needed to support training load

EER = BMR x Activity Factor

Your EER = _______________

 Determine your Daily Carbohydrate Need

EER x 0.40 = Carbohydrate Calories per day

Carbohydrate Calories = _______________

Carbohydrate Calories / 4.5 = Total Grams per day

Total Grams = ______________

Determine your Daily Protein Need

Nutrition
EER x 0.30 = Protein Calories per day
Protein Calories = _______________

Protein Calories / 4.5 = Total Grams per day

Total Grams = ______________

Determine your Daily Fat Need

EER x 0.30 = Fat Calories per day

Fat Calories = _______________

Fat Calories / 9 = Total Grams per day

Total Grams = ______________
Tracking Your Nutrition

Understanding your personal nutrition needs is altogether different from

actually following a diet that provides your body with what it needs. That
there are hundreds of diets available that are based on sound scientific
research, and yet obesity is on the rise, challenges the notion that providing
a prescribed diet for health and fitness is a viable solution. The fact is that
individuals have unique tastes in foods that is based on a number of
variables, including upbringing, geographic location, family income, etc.

The long term solution is not to prescribe a regimented diet, but instead
provide a tool that allows an individual to create a diet that meets their
nutritional needs, while staying congruent with their lifestyle.

The Nutrition Tracker Tool spreadsheet that is provided with this guide
allows candidates to dial in their nutrition by inputting what foods they eat
and when they eat them, along with the protein, fat, and total calories of

Nutrition
each item to get a detailed view of their total nutritional intake.

Heres how it works:

1. Input the foods you eat and time of day you eat them.
2. Look up the nutritional data, if it is not available on the package, and
input the protein, fat, and calories.
3. At the end of the day, look at the total calories consumed and the
percentages of macronutrients (protein, carbohydrates, and fat).

Given a full days data, it is possible to see exactly where there are problems
in the diet, and what modifications can be made to correct them.

Why it works:

1. Although there are a great number of food options available, most

people have a fairly narrow band of variety in their diet.
2. Using the Nutrition Tracker allows an individual to dial in portion
control in the foods they like to get the right amount of calories and
macronutrients.
3. By going through the process of inputting the nutritional values for the
food an individual eats, they become much more aware of how
nutrition affects their recovery and performance.
Daily Nutrition Tracker
Daily Nutrition Tracker - Example
Hydration

The human body is about 80% water. Even small deviations from that due
to dehydration can have catastrophic results.

Most candidates have grown up drinking nearly everything but water when
they are thirsty. Soda, juice, milk, energy drinks all contain water, but do a
very poor job of replacing water lost through sweat, respiration, and
urination. In fact some are diuretics and cause additional water loss.

An active candidate should consume no less than about a gallon of water per
day, and should urinate regularly. The color of the urine should be clear or
at worst a pale yellow. If they become thirsty, they are behind the curve and
need to increase their water intake.

In hot or cold environments it is important to increase water intake. It is

also vital to begin hydrating 24 hours prior to a PST/Training Session, as

Nutrition
dehydration can cause poor performance, particularly under stress.

Rules for Optimal Nutrition

1. Eat a breakfast consisting of protein and complex
carbohydrates within an hour of waking.
2. Eat a lunch consisting of lean protein, complex
carbohydrates, and vegetables.
3. Eat a dinner consisting of lean protein, complex
carbohydrates, and vegetables.
4. Snack between breakfast and lunch & lunch and
dinner on nuts and seeds, fruit, and yogurt.
5. Drink at least a gallon of water a day.
6. Avoid processed foods and fast food.
 Part 2
Fundamentals of Training

A study of the evolution of human performance over the last 50 to 100 years
in any area where physical capabilities are tested shows the value of
advancements in training equipment, technology, and implementation. This
is true of athletics as well as military application. This is not to say that
old school training does not have its merits however, especially when
considering NSW/NSO/AIRR training pipelines have not changed all that
much in the last few decades, it is just that by combining the old school

Technical Aspects of Training

with new methods builds better candidates.

The objective of the Mentor when training the NSW/NSO/AIRR candidate

is to physically prepare them for the challenges ahead. This starts with
passing the PST, but by no means stops there.

The concepts in the second part of this guide are to provide training
information and instruction that will lead to the development of strong,
injury free candidates.

The demands of the Navys Special Warfare, Special Operations, and AIR
Rescue pipelines tests the bodies and minds of candidates in every way.
This aspect alone differentiates the training necessary to be successful in
NSW/NSO/AIRR pipelines from any other sport or physical pursuit.

A candidate must train their bodies to have the endurance of an ironman, the
speed of a sprinter, the strength of a lineman, the power of a jumper, and the
stamina of a wrestler.

This kind of training requires a unique approach and a commitment to

mastering a variety of techniques.

Road to Mastery

1. Unconscious Incompetence bad, but doesnt even know it.

2. Conscious Incompetence bad, and knows it.
3. Conscious Competence good, but has to focus intently.
4. Unconscious Competence great, and doesnt have to think about it.
 TECHNICAL ASPECTS OF TRAINING

A candidate who has the potential to be successful in their

pipeline should obviously have competitive PST scores, but
through their training should also have developed the ability
to consistently endure long PT sessions and generate high
volumes of power
WITHOUT GETTING INJURED.

Running
Running is a fundamental part of all Naval Special Warfare and Special
Operations pipelines. Unfortunately, there are few training activities that
result in more injuries than running. It is therefore important that candidates
have a comprehensive knowledge of effective running technique and an
effective plan for increasing running frequency, distance, and intensity in a
way that properly prepares them but does not lead to injury.

Running
The impact that running puts on bones, ligaments, and tendons of the lower
extremities has the potential to create debilitating injuries that can take
weeks or months to heal. For this reason it is important that candidates
understand how to effectively take precautions to ensure injury free training
while building strong bones, muscles, and connective tissues.

The following provides a base for developing an effective running training

program for those preparing for NSW/NSO pipelines.

Individual Biomechanics / Running Gait

Theres an old saying that goes you are special, just like everybody else.
When it comes to individual biomechanics in running, this is true no two
people are exactly alike.

While most people seem to have a natural running gait, also called Neutral
Pronation, they also usually possess slight biomechanical attributes that can
lead to injury. One of these is running more on the inside of the feet, also
called Over Pronation. Another is running more on the outside of the feet,
also called Under Pronation or Supination. These slight biomechanical
errors under normal conditions would not pose a problem, or even get
noticed, but with the volume or running necessary for training for a pipeline,
and then in the pipeline, they pose a real risk of injury.
An individuals natural gait, whether it is good or bad, is the result of many
different factors, the most common of which is improper or no training in
proper running equipment and technique. Fortunately running technique
can be improved to bring most runners to Neutral Pronation, where the
weight distributes fairly evenly on the ball of the foot and among all of the
toes with a slight emphasis on the big and second toe.

Shoes
The running shoe is the primary piece of equipment necessary to train
effectively. Fortunately there has been a great deal of research and
development in this area which makes running the distances necessary to
prepare for training pipelines much safer, if the equipment is properly used.
At a minimum, consider the following: Shoe selection should be made
based on two important elements:

1. Gait of the runner. Individuals should be encouraged to buy shoes at

running stores where professionals analyze the running gait and make
recommendations on models that would be most suitable.

Running
2. Type of running candidate does and average weekly or monthly total
distance. Candidates should select shoes that are designed for medium
to long distance training 80 to 120 miles per month.

The average running shoe has an effective lifespan of 300 to 400 miles (3 to
5 months) before the cushioning is broken down, making the shoes more
likely to contribute to impact injuries. For this reason it is recommended
that candidates utilize a dedicated pair of running shoes for their training
that are different from their everyday shoes.

While there are many positive aspects to barefoot or minimalist running

shoes, due to the amount of training necessary for NSW/NSO pipelines, it is
recommended that candidates not train 100% of the time in shoes that
provide little to no cushioning. Instead, if a candidate wants to transition
some of their training to barefoot or minimalist running, they should start
with short distances, and ramp up slowly, using proper technique.

It is beneficial for candidates that have been actively training for over 6
months to incorporate some running in boots to give the body an
opportunity to adapt. When running in boots it is important to select boots
designed for running that are lightweight with shock absorption (i.e. Bates
model 922/924). When incorporating running in boots into the training, it is
important to follow the Guidelines for Building Mileage below.
Running Surfaces
Similar to proper shoe selection, building competency as a fast and efficient
runner requires proper selection of running surfaces to avoid injury. The
following is a list of running surfaces that goes from best to worst in the
category of impact absorption and injury prevention.

1. Cinder Track
2. Artificially Surfaced Track
3. Smooth Dirt Trail
4. Flat, smooth grass
5. Asphalt street or path
6. Concrete sidewalk or road
7. Hard or Soft Sand
8. Rough Trail or Grass

Notice that the most common surfaces found in training pipelines are #5
Asphalt and #7 Hard or Soft Sand. This makes it obvious that it is essential
to prepare the body for less than perfect conditions, but it is important to do

Running
so incrementally in order to provide the body with the necessary time to
adapt to the increased impact and/or uneven surfaces.

Warm Up / Cool Down / Stretching

The purpose of the warm up is to lengthen tight muscles, which have a
greater potential for injury than longer, looser muscles that have been
warmed up.

The proper warm up for running should consist of an easy 5 to 10 minute

jog, followed by stretching. The primary muscles used in running are
located in the legs, and therefore the stretching routine should include the
following major muscle groups.

1. Hamstrings
2. Hip flexors
3. Groin
4. Calves
5. Achilles tendons
6. Iliotibial bands

After running, whether long distances or continuous high intensity repeats,

or high intensity intervals, it is important to follow the same regimen as the
warm up in order to shift blood flow from the muscles to the heart and other
vital organs, as well as release tension in the muscles to allow for greater
oxygenation and removal of waste products. This promotes faster recovery
and is vital to injury prevention in the long term.

Running Technique
As was stated above, a runners natural gait without instruction and training
is largely to blame for the occurrence of injuries. The following explains
the main principles of proper running technique.

1. Foot Strike where foot contacts the ground on each step.

1. Heel-ball of foot
2. Roll to first and second toe
3. Avoid heel strike (overstriding)
2. Stride how the foot and leg move under the rest of the body on each
step.
1. Keep stride under body
2. Avoid hard push with ball-toe.
3. Body Angle position of the body while running.

Running
1. Run tall and relaxed
2. Lean forward at ankles, do not bend at waist.
4. Arm Drive movement of the arms in conjunction with the legs.
1. Shoulders and hands should be relaxed
2. Arm swing should be from wrist to elbow along side of body

Building Mileage
Even with proper running technique it is possible to suffer from preventable
injuries if a candidate attempts to increase their training faster than their
body can recover and adapt to it. The three main components of training
are:

1. Frequency how often an individual runs each week.

2. Distance how far an individual runs in a single effort and over the
whole week.
3. Intensity how fast an individual runs.

The rule of thumb is to add no more than 20% of any one of the three in a
week and to not attempt to increase all at the same time.

For example, if an individual is running 3 times a week a six mile long

slow distance run, a 3 mile continuous high intensity run, and a 4x400 high
intensity interval run their training would look like this:
Frequency 3 times per week
Distance single efforts noted above, 10 miles per week total.
Intensity as noted above.

Examples of building mileage:

1. Add an additional run during the week, but reduce the distance of one
of the other runs so that weekly mileage stays at 10.
2. Add mileage to one or more of the existing runs by 2 miles total.
3. Increase pace on one or all of the runs by approximately 20%.

This kind of progressive training takes lot of discipline for a zealous

candidate who wants to see immediate improvements in all areas right now,
but by following the guidelines consistently they will progress much farther
over time than if they went too fast or too far too soon and became injured.

Running
Swimming and Water Confidence
Competency in the water is vital to a candidates success. Unlike running
though, the reason for this is not as much about injury prevention as it is
developing efficiency and confidence in the water.

Swimming
For the NSW/NSO/AIRR candidate, there are no other areas of training
where developing proper technique matters more than in swimming. In

Swimming and Water Confidence

fact, progress is more a matter of refining the stroke than putting more effort
into it.

In swimming, either the Combat Swimmer Sidestroke (CSS) or Freestyle

Stroke, efficiency and speed comes from a combination of propulsion and
streamline. Propulsion refers to the actions taken by the pull of the arms or
the kick of the legs to generate forward movement. Streamline refers to an
overall body position that generates the least amount of drag or resistance in
the water.

Candidates should use both CSS and Freestyle strokes in training.

The CSS is a very efficient stroke that when done correctly allows the
swimmer to conserve a good deal of energy due to the fact that optimal
forward movement is the result of gliding through the water after each kick
or pull, providing the swimmer with brief rest periods each stroke. When
using the CSS in training, therefore, the main objective is to improve
efficiency both in long distance and short high intensity efforts by
improving propulsion and streamline glide.

The Freestyle stroke, on the other hand, requires continuous energy

production. Streamlining is still important, but there is no rest period where
the swimmer is not pulling or kicking. For this reason, the Freestyle stroke
is a great tool for improving overall conditioning in the water.

Because most pipelines utilize swimming with fins in many evolutions, it is

also beneficial for candidates to incorporate swimming with fins into their
training. Swimming with fins should be done in the sidestroke position,
using a flutter kick. This engages the hip flexors in the forward stroke and
the hamstrings and glutes in the back stroke. The forward stroke is where
most of the power is generated, so additional dryland training of flutter
kicks is beneficial for strengthening and building stamina in the hip flexors.
Candidates should ramp up their fin swimming frequency, distance, and
intensity gradually because of the additional stress that is put on the legs,
particularly the hip flexors and ankles.

Additional equipment that is useful for developing a strong swim stroke is

the kick board, pull buoy, and hand paddles or gloves. These tools should
be used by more advanced swimmers who have already developed good
technique and whose bodies have adapted to the stresses of swimming.

Swimming and Water Confidence

Water Confidence
The first step in becoming confident in the water is becoming a good
swimmer. Until a candidate develops a baseline competency and is
swimming 500 yards in less than 10 minutes, they should devote 100% of
their time in the water to swimming. When it is appropriate to begin more
advanced water confidence training, the items below provide a safe means
for doing so.

Treading Water
Treading water, with and without fins, helps candidates develop the
techniques theyll need to be efficient during water evolutions in their
pipelines. Training should include treading water with swim bricks held in
the water, above the water in one hand, and above the water in both hands.
Additional implementation of swim sprints across the pool and back to
continue treading also helps develop the ability to quickly transition from
anaerobic to aerobic energy production.

Breathing Ladders and Over/Unders

Specialized training can safely help candidates develop the ability to hold
their breath without swimming underwater, which is a very unsafe practice
for candidates to do on their own (see Shallow Water Blackout).

Breathing Ladders Use either CSS or Freestyle. Continuously swim laps

where the first lap the candidate will breath every stroke, the second lap
breath every other stroke, third lap breath every third stroke, etc. When the
candidate is no longer able to complete an entire lap on the rung then they
should start over at the bottom. There should be no rest on the walls, which
eliminates the chance that they might hyperventilate, and repeat for a
prescribed amount of time (5-15 minutes).

Over/Unders Similar to breathing ladders is the Over/Under where a

candidate swims either CSS or Freestyle normally across the pool and then
returns with the face in the water for as long as they can on the way back.
Shallow Water Black Out
Candidates should not conduct underwater breath holding, such as across or
to the bottom of the pool. The reason for is that if they hyperventilate (even
unknowingly), they drop the Carbon Dioxide (CO2) level in the blood.
CO2 controls the feeling that they need to breath.. This can happen even
when an individual is not actively trying to hyperventilate. The danger is
that the hunger for air is masked by low CO2, which can mean that even
though a person can feel good, they may be dangerously low on O2. When

Swimming and Water Confidence

the signs of hypoxia (low O2) do hit (whether it is air hunger, tunnel vision,
ringing in ears, etc.) it can be too late, especially if the person below the
surface.
Strength and Conditioning
The term strength and conditioning refers to all of the requisite training
necessary to achieve physical competency in any endeavor. As stated
above, the NSW/NSO/AIRR pipelines require a unique approach. While
running, swimming, and water confidence are vital to a candidates overall
physical readiness, it is also important that they develop the strength,
stamina, and power necessary for demanding evolutions like the obstacle
course, log /boat PT, berm sprints and high intensity beat downs.

Strength Training
Strength training refers the use of external resistance to build the
contractile force of a muscle or group of muscles. In the case of

Strength and Conditioning

candidates who are training for NSW/NSO/AIRR pipelines, strength
training should focus primarily on functional movement that builds
multiple muscles, as opposed to isolated movements aimed at increasing
the size of a muscle. Functional movements fall into 5 main movements.

1. Lift Deadlift, Sumo Deadlift, Clean

2. Squat Front Squat, Back Squat, Overhead Squat
3. Push Push Up, Bench Press
4. Pull Pull Up, Bent Over Row, Upright Row
5. Press Overhead Press, Push Press, Jerk

Strength is developed by taking a muscle to the point of failure and

allowing it to adapt. This is called the Overload Principle. Strength
training generally takes the form of heavy weight, minimal sets, and low
reps. It is important to warm up properly prior to strength training by
doing 5 to 10 minutes of light exercise followed by focused stretching, and
then a ramp up to the overload sets. It is also important to scale heavy
attempts carefully to avoid injury. Its better to increase weight slowly than
to make big jumps and cause injury.

Power Training
Power is the ability to rapidly accelerate. Power requires a foundation of
strength, and is more about developing extremely fast firing muscle fibers
than it is about developing large muscles. There are a few primary
methods for developing power.

Plyometrics
Muscular power and muscular strength are two different things.
Plyometric exercises, also called plyos target fast twitch muscle fibers
with the intent to improve muscular power.
Muscular strength refers to how much force can be applied, but alone is not
indicative of speed. Plyometric exercises train the muscles to reach
maximal strength in the shortest time possible. In other words, strength plus
speed equals power.

Plyometric exercises utilize a short muscle lengthening phase (eccentric

contraction) and an explosive take off (concentric contraction). The
amortization phase that makes plyometrics effective, begins at the start of
the lengthening phase and ends at the beginning of take-off. There should
be no pause during the amortization phase.

Strength and Conditioning

In the example of jumping, the starting position is standing up straight; the
eccentric contraction is bending at the knees and hip, lengthening the
muscles of the hamstrings and glutes. The concentric phase begins as soon
as the knees and hip are bent enough to allow an explosive contraction of
the hamstrings and glutes. Immediate contraction at the bottom of the dip
allows for optimal contraction, while pausing at the bottom of the dip
drastically reduces muscle power.

Follow the basic rules of plyometric exercises to develop more power:

1. Do not pause at the bottom of the movement.

2. Contract muscle explosively.
3. Recover between sets. Dont rush.

Note: Plyometric exercises are intended to be used by athletes who are fit
and actively involved in a training program.

Olympic Lifting
Two main lifts make up the Olympic Lifts; they are the Clean & Jerk and
the Snatch. Both require explosive contraction of nearly all major muscle
groups at various times to be successful. The primary Olympic lifting
movement that candidates should use is the Clean. It is a relatively easy
movement to learn and will develop highly explosive muscle recruitment
patterns. It is important to understand some basic Olympic lifting
terminology.

Clean staring position is with bar on the ground. Body position is similar
to dead lift.
Hang Clean starting position is standing with bar held at waist level.

Squat Clean receiving position is in full squat position.

Power Clean receiving position is in to squat position.

Due to the explosive nature of Olympic Lifting, it is extremely important to

develop technical competency before trying to lift heavy weight. Starting
out at weights that may seem light allow the body to become accustomed to
the movement and are still very effective at training explosive muscle
contraction.

Strength and Conditioning

Metabolic Conditioning
Metabolic conditioning simply means developing the ability to efficiently
and effectively produce sustained anaerobic energy. In general, metabolic
conditioning training is done at high intensities utilizing a broad variety of
exercises and equipment. There are some general rules to metabolic
conditioning, but the only real limiting factor is creativity. Here are some
guidelines for metabolic conditioning training:

1. Time frame for high intensity exercise should be between 5 and 30

minutes.
2. Training should consist of exercise circuits with little to no planned
down time.
3. Candidates should focus on accurate technique while pushing intensity
to the limit.
4. Running or swimming should be done in combination with other
exercises, but should be done in short, all out efforts.
Multi-Modal Training
It is often beneficial for candidates to train in more than one element during
a workout. This type of training is termed Multi-Modal training because it
has more than one objective for the workout. An example of Multi-Modal
Training is:

Warm Up Jog and Stretch 10 Minutes

-followed by-

Run 3 Miles - Continuous High Intensity Timed Run

Strength and Conditioning

-followed by-

3 Rounds of:
20 Push Ups
20 Squats
Run 400 Meters

-followed by-

3 Rounds of:
10 Plyometric Push Ups (clapping push ups)
10 squat jumps
Run 400 Meters

-followed by-

5 x 5 Overhead Presses
Work up from light weight to max weight in 5 sets of 5 reps.

-followed by-

Cool Down stretch 10 Minutes

This Multi-Modal workout utilizes some endurance running training, some

sustained anaerobic met-con training, some plyometric power training, and
some strength training. The total time of the workout should be about an
hour.
Environmental Concerns

Training in the Heat

Training in the heat can be very dangerous. The following is a list of things
that effect heat transfer.

1. Metabolic rate: The higher intensity (or speed) of exercise, the higher
the core body temperature becomes over time of exercise. That's why
short sprint events in hot weather are much less risky than endurance
events. One measure of metabolism is heat (calories) expended.
2. Temperature: Environmental temperature affects the temperature

Environmental Concerns
gradient.
3. Hydration: Candidates must be able to freely perspire to enjoy the
cooling effect of evaporation. Dehydration is dangerous!
4. Humidity: Evaporation rate (therefore, cooling rate) is reduced as the
relative humidity rises. See more on humidity below.
5. Clothing: Candidates clothing must not hinder the heat-loss mechanism
of radiation. We don't want to stop heat from being transferred from our
skin surface to the environment.
6. Fitness: The unfit, and some special populations like children, will not
be ready or able to affect the cooling mechanism of adequate
perspiration. The obese also will also be less able to enjoy heat-loss, as
they wear more naturally insulating adipose tissue like excess clothing.
7. Medical Risks: General effects of aging. Alcohol or other drug abuse.
Chronic illness, such as diabetes or blood-vessel disease. Recent illness
involving fluid loss from vomiting or diarrhea.
8. Acclimatization: It is possible to train ourselves to be more tolerant of
heat, by improving our physiological heat-loss mechanisms.

Humidity
Humidity is the amount of moisture in the air. Humidity is of particular
concern to aerobic exercisers whose primary cooling mechanism is
perspiration evaporating. It's the evaporation of that perspiration that causes
some cooling effect, not the process of perspiring itself. In other words, in
water-vapor-saturated air (high humidity), there is no evaporation of
perspiration, and therefore, our principle cooling mechanism is not
functioning for us.
Heat Index
The heat index combines air temperature and relative humidity to determine
an apparent temperature, or how hot it actually feels. Think of it as you do a
wind-chill index. High heat-index days can be health and life threatening
even to the non-exerciser. Imagine how much riskier internal heat-producing
aerobic endurance activities are, when one starts out in a heat-hazardous
environment.

Risk Assessment
Use the chart below to identify potentially dangerous training conditions.

Environmental Concerns
Relative humidity can be found by visiting the website http://www.wunderground.com
 PART 3
SOF-X Training Progression

The following provides a continuum of training for NSW/NSO Candidates.

STEP 1
Initial PST

SOF-X Training Program

STEP 2
SOF-X PST Training Program

STEP 3
Earn NSW/NSO Contract

STEP 4
SOF-X Pipeline Training Program (12 wks)

STEP 5
SOF-X Assessment (contact Coach Ord)

STEP 6
Individual Assessment Based Training