US Navy Seals Workout

Navy SEALs
Special Operations Training

Navy Seals - BUD/S - Basic Underwater Demolition School - ASVAB - Basic Training - Boot Camp
 

 

 

 

 

BUD/S WARNING ORDER

 

I. Introduction

Navy SEALs Warning OrderBUD/S is a challenging and rewarding training program which requires the individual to be self-motivated and physically fit. There is very valuable information in this booklet on subjects such as a course descriptions of all three phases of BUD/S, workouts to get you prepared for the physical stress of BUD/S, and helpful hints on nutrition.

II. History

 
Sea-Air-Land (SEAL) Teams trace their history back to the first group of volunteers selected from the Naval Construction Battalions in the Spring of 1943. Their mission was clearing obstacles from beaches chosen for amphibious landings which began the first formal training of the Naval Combat Demolition Units (NCDUs). The NCDUs distinguished themselves at Utah and Omaha beaches in Normandy and in Southern France. In the Pacific, the NCDUs were consolidated into Underwater Demolition Teams (UDTs).

 
The newly formed UDTs saw action in every corner of the Pacific during World War II. In September 1950, the UDTs participated in the Korean War at Inchon, Wonsan, Iwon and Chinnampo. The redeployment of the United Nations Forces featured the UDTs conducting delaying operations using guerilla warfare.

 
In January 1962, the first SEAL Teams were commissioned to conduct unconventional warfare, counter-guerilla warfare and clandestine operation in maritime and riverine environments. These Teams were SEAL Team ONE on the West Coast and SEAL Team TWO on the East Coast. During Vietnam, the SEALs compiled an impressive record of combat success.

 
Since the close of the Vietnam conflict, the ever-changing world situation and increased operational tasking have prompted the expansion of SEAL Teams in numbers, size and capabilities. To effectively respond to this evolutionary process, Underwater Demolition Teams have been re-designated as SEAL or SEAL Delivery Vehicle (SDV) Teams. The newly designated SEAL Teams acquired the SEAL mission and retained the amphibious support mission inherited from their UDT forefathers.

 
SEAL, SEAL Delivery Vehicle (SDV) Teams and Special Boat Units comprise the elite combat units of Naval Special Warfare. These units are organized, trained and equipped to conduct special operations, clandestine maritime and riverine operations, foreign internal defense and unconventional warfare. These highly trained specialists are deployed worldwide in support of fleet and national operations. The wide range of tasks performed by Naval Special Warfare and their outstanding combat records have earned an enduring and highly respected reputation.

 
Naval Special Warfare extends a personal challenge to those interested individuals like yourself. This program will push you to your physical and mental limits, again and again, until you are hard and strong, both physically and mentally, and ready for the adventure of a lifetime in the SEAL Teams. Free fall parachuting at 10,000 feet, traveling by small rubber boat for 100 miles, conducting a mission, then traveling 30 miles out to sea to rendezvous with a submarine is a typical mission for the SEALs and an adventure most people can experience only reading books. If you are ready for both a challenge and an adventure, the Navy has just the training to test your mettle. BE SOMEONE SPECIAL!!!

 
As a BUD/S student, you will participate in challenging training and encounter opportunities to develop and test your stamina and leadership. BUD/S training is extremely thorough both physically and mentally; but through adequate preparation and a positive attitude, you can meet its challenges with confidence. The workout schedule in this booklet is designed to prepare you physically for BUD/S. You are the one who has to prepare to give all you have every day. At BUD/S it is essential to live, eat, and sleep BUD/S. 110% is required of you every day. BUD/S is a challenge, but if you meet it head-on with determination not to fail or quit, it will be the most rewarding time of your life. Good Luck!!!

 

Navy SEAL
Maximum Fitness

Navy SEALs
Physical Fitness

The Warrior Elite:
Forging SEAL Class 228

Navy SEAL Fitness Guide

Navy SEAL Nutrition Guide

Navy SEAL Master Fitness

COURSE DESCRIPTION



Navy SEALS BUD/SI. First Phase (Basic Conditioning)

 

First Phase is eight weeks in length. Continued physical conditioning in the areas of running, swimming and calisthenics grow harder and harder as the weeks progress. Students will participate in weekly four mile timed runs in boots, timed obstacle courses, swim distances up to two miles wearing fins in the ocean and learn small boat seamanship.

 
The first four weeks of First Phase prepare you for the fifth week, better known as "Hell Week." During this week, students participate in five and one half days of continuous training, with a maximum of four hours of sleep for the entire week. This week is designed as the ultimate test of one's physical and mental motivation while in First Phase. Hell Week proves to those who make it that the human body can do ten times the amount of work the average man thinks possible. During Hell Week you will learn the value of the mainstay of the SEAL Teams; TEAMWORK! The remaining three weeks are devoted to teaching various methods of conducting hydrographic surveys and how to prepare a hydrographic chart.

II. Second Phase (Diving)

 
After you have completed First Phase, you have proven to the instructor staff that you are motivated to continue more in-depth training. The diving phase is seven weeks in length. During this period, physical training continues, but the times are lowered for the four mile run, two mile swims, and obstacle course. Second Phase concentrates on combat SCUBA (Self Contained Underwater Breathing Apparatus). Students are taught two types of SCUBA: open circuit (compressed air) and closed circuit (100% oxygen). Emphasis is placed on a progressive dive schedule emphasizing basic combat swimmer skills that will qualify you as a combat diver. These skills will enable you to tactically operate and complete your combat objective. This is a skill that separates SEALs from all other Special Operations Forces.

III. Third Phase (Land Warfare)

 
The demolitions, reconnaissance, weapons and tactics phase is ten weeks in length. Physical training continues to become more strenuous as the run distances increase and the minimum passing times are lowered for the runs, swims and obstacle course. Third Phase concentrates on teaching land navigation, small-unit tactics, rappelling, military land and underwater explosives and weapons training. The final four weeks of Third Phase are spent on San Clemente island, where students apply techniques acquired throughout training in a practical environment.

V. Post-BUD/S Schools

 
BUD/S graduates receive three weeks basic parachute training at Army Airborne School, Fort Benning, Georgia, prior to reporting to their first Naval Special Warfare Command. Navy corpsman who complete BUD/S and Basic Airborne Training also attend two weeks of Special Operations Technicians training at the Naval Special Warfare Center, Coronado. They also participate in an intense course of instruction in diving medicine and medical skills called 18-D (Special Operations Medical Sergeant Course). This is a 30-week course where students receive training in burns, gunshot wounds and trauma.

 
After assignment to a Team and successfully completing a six-month probationary period, qualified personnel are awarded a SEAL Naval Special Warfare Classification (NEC) Code and Naval Special Warfare Insignia. New combat swimmers serve the remainder of their first enlistment (2 1/2 to 3 years) in either an SDV or a SEAL Team. Upon reenlistment, member may be ordered to remainder of a five-year sea tour. Advanced courses include; Sniper School, Dive Supervisor, Language training, SEAL tactical communication and many others. Shore duty opportunities are available in research and development, instructor duty and overseas assignments.

 
In addition to normal pay and allowances, Naval Special Warfare personnel currently receive $175/month dive pay, $300/month SDV pay, $225/month HALO (jump pay), $110/month special duty assignment pay and $50 to $100/month language proficiency pay for specking a second language.

 

Navy SEAL Physical

Fitness Guide

Navy SEALs Workout Guide

The Navy SEAL Workout

PHYSICAL FITNESS STANDARDS

First Phase
 

 

PHYSICAL EVOLUTION

 

 

REQUIRED TIME

 

50 meter underwater swim

PASS/FAIL

Underwater knot tying

PASS/FAIL

Drown Proofing test

PASS/FAIL

Basic Lifesaving test

PASS/FAIL

1200 meter pool swim w/ fins

45 min.

1 mile bay swim w/ fins

50 min.

1 mile ocean swim w/ fins

50 min.

1 mile ocean swim w/ fins

70 min.

2 mile ocean swim w/ fins

95 min.

Obstacle course

15 min.

4 mile timed run

32 min.


Post Hell Week:
 

 

PHYSICAL EVOLUTION

 

 

REQUIRED TIME

 

2000 meter cond pool swim

Completion

1 mile night bay swim

Completion

2 mile ocean swim w/ fins

85 min.

4 mile timed run

32 min.

Obstacle course

13 min.

Second Phase
 

 

PHYSICAL EVOLUTION

 

 

REQUIRED TIME

 

2 mile ocean swim w/ fins

80 min.

4 mile timed run (in boots)

31 min.

Obstacle course

10:30

3 mile ocean swim

Completion

5 mile ocean swim

Completion

Third Phase
 

 

PHYSICAL EVOLUTION

 

 

REQUIRED TIME

 

Obstacle course

10 min.

4 mile timed run (in boots)

30 min.

14 mile run

Completion

2 mile ocean swim w/ fins

75 min.

Academic standards are required on written tests before graduation from BUD/S are:

80% or above for officers
70% or above for enlisted



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SUGGESTED STUDENT PREPARATION

The following workouts are designed for two categories of people: Category I are those future BUD/S students that have never or have not recently been on a routine PT program. Category II is designed for high school and college athletes that have had a routine PT program. Usually athletes that require a high level of cardiovascular activity are in Category II. Swimming, running and wrestling are good examples of such sports that workout your cardiovascular system. For additional workout programs, check out our Navy SEALs Fitness Workout to prepare yourself for BUD/s.

WORKOUT FOR CATEGORY I

RUNNING: The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to over stress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities. You should also run in boots to prepare your legs for the everyday running in boots at BUD/S (Boots should be of a light weight variety i.e. Bates Lights, Hi-Tec, etc.).

 

The goal of the category I student is to work up to 16 miles per week of running. After you have achieved that goal then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week build up program. Follow the workout as best you can and you will be amazed at the progress you will make.

RUNNING SCHEDULE I

 

WEEK

 

 

DISTANCE

 

 

DAYS

 

 

TOTAL

 

Weeks # 1, 2

2 miles, 8:30 pace

M/W/F

6 miles

Week # 3

No running.*

-

-

Week # 4

3 miles

M/W/F

9 miles

Weeks # 5, 6

2/3/4/2 miles

M/Tu/Th/F

11 miles

Weeks # 7, 8, 9

4/4/5/3 miles

M/Tu/Th/F

16 miles

* High risk of stress fractures

 

PHYSICAL TRAINING SCHEDULE I

(Monday/Wednesday/Friday)

 

WEEK

 

 

 

PUSHUPS

 

 

 

SITUPS

 

 

PULLUPS

 

Week # 1

4 15

4 20

3 3

Week # 2

5 20

5 20

3 3

Weeks # 3, 4

5 25

5 25

3 4

Weeks # 5, 6

6 25

6 25

2 8

Weeks # 7, 8

6 30

6 30

2 10

Week # 9

6 30

6 30

3 10

Note: For best results, alternate exercise. Do a set of push ups, then a set of sit-ups, followed by a set of pull -ups, immediately with no rest.

 

SWIMMING SCHEDULE I

(sidestroke with no fins 4-5 days a week)

 

WEEK

 

 

SWIMMING SCHEDULE

 

Weeks # 1, 2

Swim continuously for 15 min.

Weeks # 3, 4

Swim continuously for 20 min.

Weeks # 5, 6

Swim continuously for 25 min.

Weeks # 7, 8

Swim continuously for 30 min.

Week # 9

Swim continuously for 35 min.

Note: If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim everyday available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less.


WORKOUT FOR CATEGORY II

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements for category I. Do not attempt this workout schedule unless you can complete the Week 9 level of Category I workouts.
 

RUNNING SCHEDULE II

 

WEEK

 

 

DISTANCE

 

 

DAYS

 

 

TOTAL

 

Weeks # 1, 2

(3/5/4/5/2) miles

M/Tu/Th/F/Sa

19 miles

Weeks # 3, 4

(4/5/6/4/3) miles

M/Tu/Th/F/Sa

22 miles

Week # 5

(5/5/6/4/4) miles

M/Tu/Th/F/Sa

24 miles

Week # 6

(5/6/6/6/4) miles

M/Tu/Th/F/Sa

27 miles

Week # 7

(6/6/6/6/6) miles

M/Tu/Th/F/Sa

30 miles

Note: For Weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every Week beyond Week #9.


 

PHYSICAL TRAINING SCHEDULE II

(Monday/Wednesday/Friday)

 

WEEK

 

 

 

PUSHUPS

 

 

 

SITUPS

 

 

PULLUPS

 

 

DIPS

 

Weeks # 1, 2

6 30

6 35

3 10

3 20

Weeks # 3, 4

10 20

10 25

4 10

10 15

Week # 5

15 20

15 25

4 12

15 15

Week # 6

20 20

20 25

5 12

20 15

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high Repetitions workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the category I and II standards.

 

PYRAMID WORKOUTS

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull-ups, sit-ups, push ups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5":

Exercise # of Repetitions
Pull ups: 1,2,3,4,5,4,3,2,1
Push ups: 2,4,6,8,10,8,6,4,2 (2X #pull-ups)
Sit ups: 3,6,9,12,15,12,9,6,3 (3X #pull-ups)
Dips: same as push ups

SWIMMING WORKOUT II

(4-5 days/week)

 

WEEK

 

 

SWIMMING SCHEDULE

 

Weeks # 1, 2

Swim continuously for 35 min.

Weeks # 3, 4

Swim continuously for 45 min.

Weeks # 5

Swim continuously for 60 min.

Weeks # 6

Swim continuously for 75 min.

Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them.
Your goal should be to swim 50 meters in 45 seconds or less.

STRETCH PT

Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. Do not bounce. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.
 

NUTRITION

US Navy SEALs WorkoutProper nutrition is extremely important now and especially when you arrive at BUD/S. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, vegetables. These types of foods are your best sources of energy.

 
Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, like you will experience at BUD/S, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.

 
The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.

 
Water intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty!!! Substances such as alcohol, caffeine and tobacco increase your bodies need for water. Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balanced diet, there is no need to take vitamins.

 

TRAINING TABLE CONCEPT

 

NUTRIENT

 

 

INTAKE

 

Carbohydrates

50-70% of calories

Protein

10-15% of calories

Fats

20-30% of calories


 

IN SERVICE CANDIDATES

Requiremnets and procedures for BUD/S training application.
Package requirements:

1. Meet ASVAB test scor requirements
2. Meet age, EAOS and rating requirement (information below may be required)
3. Pass physical screening test
4. Pass diving physical

Procedures:

1. Put in a "Special Request Chit" through your chain of command requesting BUD/S training
2. Submit a "Personal Action Request" (Form 1306/7) to SPECWAR/diving assignment.
Submit the following with your request:

a. A certified copy of your ASVAB test scores
b. Your physical screening test results
c. Pressure and oxygen tolerance test results (if completed
d. Your complete diving physical (Form SF88 - SF93)
e. Certified copy of your latest performance evaluation report
3. Mail your package to:

SPECWAR/Diver assignment
NMPC 401D
Department of the Navy
Washington, D.C. 20379
Phone number: Com (703) 614-1091 DSN 224-1091/92

 

 

REQUIREMENTS

Physical/Mental

1. Pass a diving physical exam
2. Eyesight cannot be worse than 20/40 in one eye and 20/70 in the other eye and must be correctable to 20/20 with no color blindness
3. Minimum ASVAB score: VE + AR = 104, MC = 50
4. Must be 28 years old or less 5. Only men are eligible

Physical Screen Test
1. 500 yard swim using breast and/or side stroke in 12:30
Ten minute rest
2. Perform minimum of 42 pushups in 2 minutes
Two minute rest
3. Perform minimum of 50 situps in 2 minutes
Two minute rest
4. Perform at least 6 pullups, no time limit
Ten minute rest
5. Run 1.5 miles wearing boots and pants in 12:30

*As a reminder, there are no maximums on these physical tests. Prospective trainees should provide the best scores possible, i.e. give their best effort.

Check out our Navy SEALs Fitness Workout to prepare for BUD/s

Find out more about the Navy SEALs Fitness Standards

SEAL BUD/S Training is demanding.  Prepare yourself for your training, mentally and physically. 
Set yourself up for success - excel at your new Navy SEALs Special Warfare career!

 

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