II. History
II. First Phase (Basic Conditioning)
III. Second Phase (Diving)
IV. Third Phase (Land Warfare)
V. Post-BUD/S Schools
First Phase | |
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PHYSICAL EVOLUTION | REQUIRED TIME |
50 meter underwater swim Underwater knot tying Drown Proofing test Basic Lifesaving test 1200 meter pool swim with fins 1 mile bay swim with fins 1 mile ocean swim with fins 1 � mile ocean swim with fins 2 mile ocean swim with fins Obstacle course 4 mile timed run |
PASS/FAIL PASS/FAIL PASS/FAIL PASS/FAIL 45 min. 50 min. 50 min. 70 min. 95 min. 15 min. 32 min. |
- | |
(Post Hell Week) | |
PHYSICAL EVOLUTION | REQUIRED TIME |
2000 meter condition pool swim without fins 1 � mile night bay swim with fins 2 mile ocean swim with fins 4 mile timed run (in boots) Obstacle course |
Completion Completion 85 min. 32 min. 13 min. |
- | |
Second Phase | |
PHYSICAL EVOLUTION | REQUIRED TIME |
2 mile ocean swim with fins 4 mile timed run (in boots) Obstacle course 3 � mile ocean swim with fins 5 � mile ocean swim with fins |
80 min. 31 min. 10:30 Completion Completion |
- | |
Third Phase | |
PHYSICAL EVOLUTION | REQUIRED TIME |
Obstacle course 4 mile timed run (in boots) 14 mile run 2 mile ocean swim with fins |
10 min. 30 min. Completion 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. |
Running Schedule I | ||
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Running Schedule | ||
Weeks | Exercise | Amount |
Weeks #1,2: Week #3: Week #4: Weeks #5,6: Weeks #7,8: Week # 9: |
2 miles/day, 8:30 pace No running. High risk of stress fractures 3 miles/day 2/3/4/2 miles 4/4/5/3 miles same as # 7, 8 |
(6 miles/week)M/W/F
M/W/F (9 miles/wk) |
Physical Training Schedule I (Monday/Wednesday/Friday) | |||
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Week Number | Sets of Repetitions | Week Number | Sets of Repetitions |
Week #1: | 4X15 push ups 4X20 sit ups 3X3 pull ups |
Weeks #5,6: | 6X25 push ups 6X25 sit ups 2X8 pull ups |
Week #2: | 5X20 push ups 5X20 sit ups 3X3 pull ups |
Weeks #7,8: | 6X30 push ups 6X30 sit ups 2X10 pull ups |
Weeks #3,4: | 5X25 push ups 5X25 sit ups 3X4 pull ups |
Week #9: | 6X30 push ups 6X30 sit ups 3X10 pull ups |
*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) | |
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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. |
Weeks #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. |
Running Schedule II | ||
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Weeks | Days (M/Tu/Th/F/Sa) |
Total Distance |
Weeks #1,2: | (3/5/4/5/2) miles | 19 miles/week |
Weeks #3,4: | (4/5/6/4/3) miles | 22 miles/week |
Week #5: | (5/5/6/4/4) miles | 24 miles/week |
Weeks #6: | (5/6/6/6/4) miles | 27 miles/week |
Weeks #7 | (6/6/6/6/6) miles | 30 miles/week |
*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) | |||
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Week Number | Sets of Repetitions | Week Number | Sets of Repetitions |
Week #1,2: | 6X30 push ups 6x35 sit ups 3X10 pull ups 3X20 dips |
Weeks #3,4: | 10X20 push ups 10X25 sit ups 4X10 pull ups 10X15 dips |
Week #5: |
15X20 push ups 15X25 sit ups 4X12 pull ups 15X15 dips |
Weeks #6: | 20X20 push ups 20X25 sit ups 5X12 pull ups 20X15 dips |
Exercise | # of Repetitions |
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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) | |
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Weeks #1,2: | Swim continuously for 35 min. |
Weeks #3,4: | Swim continuously for 45 min. with fins. |
Weeks #5: | Swim continuously for 60 min. with fins. |
Weeks #6: | Swim continuously for 75 min. with fins. |
Weeks #9: | Swim continuously for 35 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. |
Training Table Concept | |
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Nutrient | Intake |
Carbohydrates | 50-70% of calories |
Protein | 10-15% of calories |
Fats | 20-30% of calories |
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