Mentor`s NSW NSO FS Training Resource Guide

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NSW Physical Training Guide
Navy Operational Fitness and Fueling Series
NSW Injury Prevention Guide
The Navy has created tools for you to use to optimize your readiness for
training. The purpose of this guide is to introduce these tools to you and show
you how to use them to prepare for you’re your chosen career.
Take the time to read through all the resources provided, and work with your
NSW/NSO Mentor and Coordinator to answer questions and provide insight on
areas where you may need additional focus.
NSW/NSO Physical Training
Congratulations on your decision to
join the Navy and pursue a career in
Naval Special Warfare or Naval Special
Operations. It should come as no
surprise to you that the training
pipelines for each of the communities is
designed to push you to your limit, both
physically and mentally, and that
successful completion does not favor
the unprepared. For this reason it is
important that you maximize your
chances for success by using the time
you have in the Delayed Entry Program
to develop all areas of your fitness
through a balanced regimen that
promotes optimal readiness and injury
prevention.
NAVAL SPECIAL WARFARE
PHYSICAL TRAINING GUIDE
Running and Swimming are fundamental components of NSW/NSO pipelines,
and it’s important for you to become efficient in both of them without injuring
yourself by trying to go too far, or too fast, too soon. Follow the Naval Special
Warfare Physical Training Guide to appropriately increase distance and
intensity in your running and swimming training, using Long Slow Distance,
Continuous High Intensity, and High Intensity Intervals.
NAVAL SPECIAL WARFARE PHYSICAL TRAINING GUIDE
Running Information and Videos
http://www.sealswcc.com/navy-seals-run-training.aspx
Swimming Information and Videos
http://www.sealswcc.com/navy-seals-swim-training.aspx
* Please note that while the resources here were developed by the Naval Special Warfare
Center for candidates preparing for BUD/S, the information applies to all training pipelines.
NSW/NSO Physical Training
http://www.sealswcc.com/pdf/naval-special-warfare-physical-training-guide.pdf
NAVY OPERATIONAL FITNESS AND
FUIELING SERIES
Methodology
http://navyfitness.org/fitness/noffs/methodology/
Movement Library
http://navyfitness.org/fitness/noffs/movement_library/
TRAINING PROGRAM
http://navyfitness.org/fitness/noffs/virtual_trainer/
Fueling = Eating for Performance
http://navyfitness.org/nutrition/
NSW/NSO Physical Training
In addition to progressively increasing running and swimming at varied
intensities, it’s important to utilize an effective strength and conditioning
program that focuses on developing strength, stamina, power, speed, and
endurance, while increasing flexibility and addressing biomechanical errors.
The Navy Operational Fitness and Fueling Series is just such a program.
Created for the Navy by Athlete’s Performance Institute, a leader in athletic
training and tactical performance, the NOFFS program utilizes a system that
ensures optimal readiness by focusing on developing fitness and proper
fueling.
NAVAL SPECIAL WARFARE
INJURY PREVENTION GUIDE
Due to the intensity and volume of training in NSW/NSO pipelines, it’s vital
that while you are in DEP a good deal of your focus is on injury prevention. If
you are using the NSW Physical Training Guide and the NOFFS program, then
you are on the right track to progressing in fitness, injury free. Using
additional “prehablitation” exercises in your daily routine will assist in
preventing some of the most common injuries encountered in NSW/NSO
training pipelines.
http://www.sealswcc.com/PDF/naval-special-warfare-injury-prevention-guide.pdf
More Information and Videos
http://www.sealswcc.com/navy-seals-injury-prevention.aspx#.T7GVco5uHHg
* Please note that while the resources here were developed by the Naval Special Warfare
Center for candidates preparing for BUD/S, the information applies to all training pipelines.
NSW/NSO Physical Training
NAVAL SPECIAL WARFARE INJURY PREVENTION GUIDE
GETTING STARTED
There is a wealth of information contained in the resources provided in this
guide. At first it may seem a little overwhelming, remember to keep it simple
by following the steps below.
Step 1 – Read through the Naval Special Warfare
Physical Training Guide and use the 26-week
program.
Read through the NOFFS Nutrition Guide to improve
your fueling for performance and recovery.
Step 3 – Read through the Naval Special Warfare
Injury Prevention Guide and incorporate the
stretches and exercises into your daily routine.
After you get a feel for the NOFFS methodology, you
can add variety to your training by using the
Movement Library to help you put together your own
workouts. Sessions should consist of Pillar Prep,
Movement Prep, Strength Sessions, Cardio Session,
and Recovery Session.
* * * * *
Be sure to communicate with your Mentor and Coordinator on
a regular basis to ensure you are doing everything necessary to
be as prepared as possible.
NSW/NSO Physical Training
Step 2 – Read through the NOFFS Methodology and
look over the exercises in the Movement Library,
then select your Training Program and follow it
daily. To add variety, see below

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