The Naval Special Warfare Center presents its Physical Training Guidelines, based on these 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
So, what are those parts known to be vulnerable to injury?
Rotator cuff, mid/lower traps, rhomboids, posterior & medial glutes, hamstrings, tibialis anterior, torso rotators
You might consider doing more than just reading the whole thing.
Would be interesting to get Starting Strength-author Mark Rippetoe’s reaction to this, although I think I know what he would say — stick to squats, deadlifts, bench press, overhead press, and chin-ups, and skip all these variations.
One advantage of these exercises is that most do not require equipment. They can be done anywhere, anytime, in any circumstances.
The “bird dog” looks like a standard martial arts exercise. The standing on one leg exercise is also standard. A reasonably good tai chi practitioner can do it for several minutes at a time (on a level surface), and then will change legs and repeat the cycle over and over again. That exercise has incredible effects on building leg strength.
It looks to me like they come up too high on situps and the flutter kicks are a recipe for tight hips and back problems. The Muay Thai standing exercise where they lift one thigh and twist the torso in the direction of the lifted thigh over and over again would seem to be better for developing the abs than the sit-ups and flutter kicks that were shown.
I didn’t see much that would specifically train forearm strength (like fingertip pushups) or speed of arm enervation.
The Air Force pararescue jumper course is also big on physical fitness and development of the entire body. You must pass a physical training test before entry into the program.
The Lone Wolf PJ on mission may have to carry his ninety-pound kit and also carry an incapacitated and injured airman to safety, and engage in a gun battle at the same time.
A doctor is present during physical training to determine when a person has been pushed beyond limit.