Special Ops Fitness Training: High-Intensity Workouts of Navy Seals, Delta Force, Marine Force Recon and Army Rangers PDF
Preview Special Ops Fitness Training: High-Intensity Workouts of Navy Seals, Delta Force, Marine Force Recon and Army Rangers
Table of Contents Title Page Dedication part 1: - overview introduction striving for peak performance history of special operations Air Force Pararescue - Motto: “That others may live.” Army Rangers - Motto: “Rangers lead the way.” Green Berets - Motto: “De Oppresso Liber” (to free the oppressed) Marine Force Recon - Motto: “Swift, Silent, Deadly.” Navy SEALs - Motto: “The more you sweat in peacetime, the less you bleed in war.” special ops training Air Force Pararescue Army Rangers Green Berets Marine Force Recon Navy SEALs mental attitude before you begin Equipment part 2 : - the workouts how to use this book Stretching Special Ops Exercises & Free Weights Routine Cycling Pyramid & Burnout part 3 : - the exercises jumping jacks half jumping jacks iron mikes chest stretch upper back stretch forearm stretch triceps stretch partner-assisted upper body stretch partner-assisted chest stretch - chest, shoulders side-to-side stretch v stretch straight-leg stretch ITB stretch hamstring stretch trunk stretch groin stretch partner-assisted butterfly stretch quad stretch calf stretch #1 calf stretch #2 cobra stretch cat back stretch partner-assisted lower back twist partner-assisted lower back stretch pull-up—regular pull-up—close grip pull-up—behind the neck dip push-up—regular push-up—diamond push-up—ranger diamond push-up—triple sets push-up—elevated eight-count body builders walking lunge frog hop star hop wall sit calf raise—regular calf raise—toe to toe calf raise—heel to heel bench back exercise ruck sack march (with airborne shuffle) hand to toes x sit-up ranger crunch supine bicycle hibberty jibberty cross crunch obliques flutter kick sky hop lower ab crunch scissor lift bench sit-up fly my airplane bench press dumbbell fly triceps pull-down skull crusher triceps kickback lat pull-down military press shoulder rotation dumbbell shoulder raise weighted lunge preacher curl seated dumbbell curl curl bar—inner grip index about the author Acknowledgements Copyright Page Thank you, Wendy and my family, for always being by my side; my heart will always be yours. Scott Joseph, thanks for having my back. To all operators—active, retired, or having paid the ultimate sacrifice for this nation. You are an inspiration to me and this nation for your dedication, motivation, and desire to serve. Your families suffer greatly when you are away in training or combat. I hope all who serve in our military understand our gratitude.
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