BUDs Prep Training Guide
BUDs Prep Training Guide
BUDs Prep Training Guide
DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer-
cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease,
high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of
this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian
employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training
procedure, technique, or guidance described in this guide.
T he Naval Special Warfare
Physical Training Guide
This guide provides infor-
mation about the type of train-
is designed to assist anyone
ing required to properly pre-
sit-ups as they are necessary
for success at BUD/S. Cross-
training such as cycling,
who wants to improve his fit-
pare for the rigors of BUD/S, rowing and hiking is useful to
ness in order to take and pass
and it offers a tailorable 26- rehabilitate an injury, to add
the Physical Screening Testweek training plan that should variety or to supplement your
(PST) and succeed at Basic help a person with average basic training.
Underwater Demolition/SEAL fitness prepare for training Work to improve your
(BUD/S). and avoid injury. weakest areas. If you are a
Most of your cardio- solid runner but a weak swim-
vascular exercise should mer, don’t spend all your time
General Training Guidelines focus on running and running just because you are
Your workouts should be swimming, and your good at it. Move out of your
strength and calisthenics comfort zone, and spend
• Planned and organized
training should be done enough time in the water to
• Gradual, steady and continual
to develop the necessary become a solid swimmer as
• Consistent
muscular strength and well.
• Specific
endurance for maximum
• Balanced
pull-ups, push-ups and
Long Slow Distance (LSD) tween phrases. If you can’t speak, you are
working too hard, and if you can speak con-
The intensity of LSD work is low to moder- tinually, you are not working hard enough. For
ate, so your pace should feel relatively easy LSD workouts, focus more on duration than
Workouts
and relaxed. These workouts build endurance intensity. If you are exceptionally fit, you might
and provide relative recovery between more perform 40-90 minutes of continuous move-
intense sessions. To determine the appropri- ment in one session. A practical goal to pre-
ate intensity, use the Talk Test. You should be pare for BUD/S is to build up to comfortably
able to talk comfortably in short sentences or running 5-6 miles or swimming 1-1.25 miles
phrases while training, drawing breath be- without stopping.
Run Swim
If your current Then your workout is If your current Then your workout is
pace is pace is
1/4-mile repeat time recovery time 100-yard repeat time recovery time
Table 1 provides appropriate paces and recovery times for interval workouts.
Calisthenics
Variations Use caution with any push-up
During BUD/S and for the PST, you will variation, since placing the hands in any po-
be required to perform numerous push-ups, sition other than beneath the shoulders may
sit-ups and pull-ups. You should prepare create painful stress on the elbows.
specifically for these exercises. Using proper • Include wide, narrow (triceps) and dive
technique, perform sets of push-ups, sit-ups bomber
and pull-ups 4-5 times per week, resting 1-2 • Lift one foot off the floor
minutes between sets. Though the PST re- • Place feet on a raised surface slightly
quires the exercises to be performed as rapidly higher than the hands
as possible, you should perform most of your
training exercises in a slow and controlled Sit-up
manner. The negative or downward portion • Begin by lying flat on floor with knees bent
should take at least twice as long as the posi- and heels approximately 10 inches from
tive or upward portion. Approximately once per buttocks.
week, perform a max set (maximal number of • Arms should be folded across the chest
consecutive repetitions) to assess your prog- with hands touching the upper chest or
ress. shoulders. The feet may be stabilized if
Here are descriptions of each exercise as desired.
they must be performed during the PST. While • Curl the body up, touching the elbows
training, you may occasionally do alternate to the thighs just below the knees, keep-
versions for variety and additional fitness ad- ing the hands in contact with the chest or
aptations. shoulders.
• After touching elbows to thighs, lie back till
Push-up the shoulder blades touch the floor.
• Begin in the up or front-leaning rest posi- Variations
tion, with feet together and palms on floor • With fingers placed loosely behind neck
directly beneath or slightly wider than (don’t pull on neck), curl the trunk up and
shoulders. rotate so the right elbow contacts the left
• Back, buttocks and legs should remain knee; lower trunk to floor and bring left
straight from head to heels at all times. elbow up to right knee; continue alternating
Palms and toes remain in contact with the rotations from right to left.
floor. • Keeping shoulders on the floor and knees
• Lower the entire body as a single unit by bent, alternate drawing each knee up to
bending the elbows until the arms form the opposite elbow. Return each leg so the
right angles, then return to the starting foot rests on the floor while the other knee
position by extending the elbows, raising is drawn up.
the body as a single unit until the arms are • With arms across chest or fingers behind
straight. neck, keeping the knees bent, lift the legs
Table 2 provides specific training recommendations to improve your maximum number of push-
ups, sit-ups and pull-ups.
Core Exercises
Exercise Week
1-6 7-11 12-16 17-21 22-26
Table 3 is an example of how training might be structured. Work up to being able to complete the
sets and reps listed in each time period.
Run LSD Upper/ Swim CHI Lower/Push- Run INT Core/ Push- Swim LSD Core/ Push- Run CHI Upper/ Swim INT Lower/Push-
(miles) Core (min) Sit-Pull Sit-Pull (yards) Sit-Pull (min) Core (reps) Sit-Pull
(reps)
1 3 X 15 X 4 X 1,000 X 15 X 4 X
2 3.25 X 15 X 4 X 1,100 X 15 X 4 X
3 3.5 X 16 X 5 X 1,200 X 16 X 5 X
4 3.75 X 16 X 5 X 1,300 X 16 X 5 X
5 4 X 17 X 6 X 1,400 X 17 X 6 X
6 4.25 X 17 X 6 X 1,500 X 17 X 6 X
7 4.5 X 18 X 7 X 1,600 X 18 X 7 X
8 4.75 X 18 X 7 X 1,700 X 18 X 7 X
9 5 X 19 X 8 X 1,800 X 19 X 8 X
10 5.25 X 19 X 8 X 1,900 X 19 X 8 X
11 5.5 X 20 X 9 X 2,000 X 20 X 9 X
12 5.75 X 20 X 9 X 2,100 X 20 X 9 X
13 6 X 2 x 12 X 10 X 2,200 X 2 x 12 X 10 X
14 6.25 X 2 x 12 X 10 X 2,300 X 2 x 12 X 10 X
15 6.5 X 2 x 12 X 10 X 2,400 X 2 x 12 X 10 X
16 6.75 X 2 x 14 X 10 X 2,500 X 2 x 14 X 10 X
17 7 X 2 x 14 X 10 X 2,600 X 2 x 14 X 10 X
18 7.25 X 2 x 14 X 10 X 2,700 X 2 x 14 X 10 X
19 7.5 X 2 x 16 X 10 X 2,800 X 2 x 16 X 10 X
20 7.75 X 2 x 16 X 10 X 2,900 X 2 x 16 X 10 X
21 8 X 2 x 16 X 10 X 3,000 X 2 x 16 X 10 X
22 8.25 X 2 x 18 X 10 X 3,100 X 2 x 18 X 10 X
23 8.5 X 2 x 18 X 10 X 3,200 X 2 x 18 X 10 X
24 8.75 X 2 x 18 X 10 X 3,300 X 2 x 18 X 10 X
25 9 X 2 x 20 X 10 X 3,400 X 2 x 20 X 10 X
26 9.25 X 2 x 20 X 10 X 3,500 X 2 x 20 X 10 X
Calisthenics X X X X
Core X X X X
Flexibility X X X X X X
1 3 1,000 15 4
2 3.25 1,100 15 4
3 3.5 1,200 16 5
4 3.75 1,300 16 5
5 4 1,400 17 6
6 4.25 1,500 17 6
7 4.5 1,600 18 7
8 4.75 1,700 18 7
9 5 1,800 19 8
10 5.2 1,900 19 8
11 5.5 2,000 20 9
12 5.75 2,100 20 9
13 6 2,200 2 x 12 10
14 6.25 2,300 2 x 12 10
15 6.5 2,400 2 x 12 10
16 6.75 2,500 2 x 14 10
17 7 2,600 2 x 14 10
18 7.25 2,700 2 x 14 10
19 7.5 2,800 2 x 16 10
20 7.75 2,900 2 x 16 10
21 8 3,000 2 x 16 10
22 8.25 3,100 2 x 18 10
23 8.5 3,200 2 x 18 10
24 8.75 3,300 2 x 18 10
25 9 3,400 2 x 20 10
26 9.25 3,500 2 x 20 10
Calisthenics X X X X
Core X X X X
Flexibility X X X X X X
Strong in one thing; weak in another while performing moderately or well in the
If you have unbalanced fitness – you are other activity, should focus more attention
clearly slower in either running or swimming on the slower event. Table 8 is an example
– you should devote a greater percentage of of a schedule weighted toward improving
your training to improve the slower activity. a slower swimmer. A strong swimmer with
SEAL candidates with a swim time slower limited running ability would reverse the
than 10:35 or a run time slower than 10:38, schedule.
Calisthenics X X X X
Core X X X X
Flexibility X X X X X X
K eep a record of your training. You will see your progress and have a history to show to a
mentor or coach. A tangible record of your performances allows you to establish specific
goals and can increase your motivation to train. Training records make it easier to avoid training
mistakes or recognize potential problems before they become serious. Record basic informa-
tion such as time and distance for running and swimming workouts (including individual times
for each interval during interval workouts); number of reps of calisthenics and core exercises;
and details of strength workouts (exercises, sets, reps, and amount of weight lifted). You may
also choose to record more detailed information such as notes about your diet, the environment
(temperature, humidity, wind), psychological state of mind (relaxed, anxious, energized, listless),
amount of sleep, persistent soreness or any other variable that might affect your training.