Physical Fitness

Navy Seal Pre-BUD/S Program

 CATEGORY I   RUNNING SCHEDULE

 Week 1          Mon, Wed, Fri           2 miles per day @ 8:30 pace   6 miles/wk

Week 2          Mon, Wed Fri          2 miles per day @ 8:30 pace   6 miles/wk

Week 3          No running -- high risk of stress fractures (I guess these guys run with boots on)

Week 4          Mon, Wed, Fri          3 miles per day @ 8:30 pace   9 miles/wk

Week 5          Mon 2 mi, Tue 3 mi, Thurs 4 mi, Fri 2 mi            11 miles/wk

Week 6          Mon 2 mi, Tue 3 mi, Thurs 4 mi, Fri 2 mi            11 miles/wk

Week 7          Mon 4 mi, Tue 4 mi, Thurs 5 mi, Fri 3 mi            16 miles/wk

Week 8          Mon 4 mi, Tue 4 mi, Thurs 5 mi, Fri 3 mi            16 miles/wk

Week 9          Mon 4 mi, Tue 4 mi, Thurs 5 mi, Fri 3 mi            16 miles/wk

CATEGORY I   PHYSICAL TRAINING SCHEDULE

 Week 1          4x15 push ups          4x20 sit ups                   3x3 pull ups

Week 2          5x20 push ups          5x20 sit ups                   3x3 pull ups

Week 3          5x25 push ups          5x25 sit ups                   3x4 pull ups

Week 4          5x25 push ups          5x25 sit ups                   3x4 pull ups

Week 5          6x25 push ups          6x25 sit ups                   2x8 pull ups

Week 6          6x25 push ups          6x25 sit ups                   2x8 pull ups

Week 7          6x30 push ups          6x30 sit ups                   2x10 pull ups

Week 8          6x30 push ups          6x30 sit ups                   2x10 pull ups

Week 9          6x30 push ups          6x30 sit ups                   3x10 pull ups

 CATEGORY II WORKOUT

 The Category II workout is designed for individuals who currently perform regular physical training (PT).  Athletes who participate  in sports requiring a high degree of cardiovascular fitness -- such as swimming, running, and wrestling -- generally fall into Category II.  The Category II workout is also appropriate for individuals who have completed the Category I program.

 Do not attempt this workout schedule unless you can complete the Week 9 level of the Category I workout.

 Running

 Most of the physical activities you will be required to perform during your six months of training at BUD/S involve running.  Intense running can lead to stress injuries of the lower extremities in trainees who arrive unprepared.  Swimming, bicycling and weight training will prepare you for some of the activities at BUD/S, but ONLY running can prepare your legs for the rigors of the BUD/S program.  You should also become accustomed to running in boots, a daily BUD/S activity.  Select a lightweight boot such as Bates Lites.

 Week 1  Mon-3 mi, Tue-5 mi, Thurs-4 mi, Fri-5 mi, Sat-2 mi    19 miles/wk

Week 2  Mon-3 mi, Tue-5 mi, Thurs-4 mi, Fri-5 mi, Sat-2 mi    19 miles/wk

Week 3  Mon-4 mi, Tue-5 mi, Thurs-6 mi, Fri-4 mi, Sat-3mi     22 miles/wk

Week 4  Mon-4 mi, Tue-5 mi, Thurs-6 mi, Fri-4 mi, Sat-3mi     22 miles/wk

Week 5  Mon-5 mi, Tue-5 mi, Thurs-6 mi, Fri-4 mi, Sat-4 mi    24 miles/wk

Week 6  Mon-5 mi, Tue-6 mi, Thurs-6 mi, Fri-6 mi, Sat-4 mi    27 miles/wk

Week 7  Mon-6 mi, Tue-6 mi, Thurs-6 mi, Fri-6 mi, Sat-6 mi    30 miles/wk

Notes:  For Weeks 8 and beyond, you need not increase the distance of your runs.  Instead, work on the speed of your 6-mile runs with an eye toward decreasing your time to 7:30 per mile or less.  If you wish to increase the distance of your runs, DO SO GRADUALLY.  Do not increase your distance more than one mile per day for every week beyond Week 9.

 CATEGORY II PHYSICAL TRAINING SCHEDULE

Monday, Wednesday, Friday

Sets of Repetitions

Week 1  6x30 push-ups; 6x35 sit-ups; 3x10 pull-ups; 3x20 dips

Week 2  6x30 push-ups; 6x35 sit-ups; 3x10 pull-ups; 3x20 dips

Week 3  10x20 push-ups; 10x25 sit-ups; 4x10 pull-ups; 10x15 dips

Week 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

Week 6  20x20 push-ups; 20x25 sit-ups; 5x12 pull-ups; 20x15 dips

 Notes:  These workouts are designed for long-distance muscle endurance.  By performing high-repetition workouts, muscle fatigue will gradually take longer to develop.  For best results, alternate exercises each set to rest affected muscle groups for a short period.

 Stretch PT

 Since Monday, Wednesday, and Friday are devoted to PT, dedicate at least 20 minutes on Tuesday, Thursday and Saturday to stretching.  Always stretch at least 15 minutes before beginning any workout.  Just stretching the previously worked muscles will make you more flexible and less likely to get injured.  Start your stretch at the top of your body and work downward.  Stretch every muscle in your body from neck to calves, concentrating on your thighs, hamstrings, chest, back and shoulders.  Stretch to tightness, not to pain.  Hold the stretch for 10-15 seconds.  DO NOT BOUNCE.