I am only a senior in high school, but I am planning on becoming a Navy SEAL either after high school or after college(haven’t decided yet). I was wondering if anyone knows of any workout programs availabe to prepare me for the PST, and more importantly, the BUD/S training. I’m not sure if it would be better to train specifically for the activites I’ll be doing, or to do certaing lifts which might improve my performance in said training.
navy seal = the royal marines in britain.
so heres what i do train 6 times a week.
monday
morning run (start slow 10mins Add 10% per week)
evening- deadlift 5 sets (15,12,10,8,6)
pull ups (start slow 2 sets of 5 trying to add one per week)
wg pull downs 3sets (12,10,8)
cp bp 5 sets(15 12 10 8 6)
press downs (10 10 10)
peform ab routines as circuits v sit ups 3 sets of 15
twisting crunches 3 sets of 15(each side)
weighted sit ups 3 sets of 15
tuesday
swim 15mins
bike 35 mins
run 10 mins (make sure you strech hams, quads and calf as soon as getting off the bike) make sure you don’t over do it let your body adapt triatheltes are the fittest in the world normally)(then try this small circuit 3 times press up as many as you can do, squat bodyweight only, pull ups and lunges)
wednesday
morning run 10 mins
evening inc bp 5 sets 15 12 10 8 6
superset flys 3 sets of 10
press ups 3 sets till failure
bi cip curls 4 sets 12 10 8 6
smith curls 4 sets 12 10 8 6
circuit ab routine- crunches 3 sets of 20
knee raises 3 set of 15
good mornings 3 sets of 10
thursday
swim 15mins
bike 35 mins
run 10 mins (make sure you strech hams, quads and calf as soon as getting off the bike) make sure you don’t over do it let your body adapt triatheltes are the fittest in the world normally)(then try this small circuit 3 times press up as many as you can do, squat bodyweight only, pull ups and lunges)
friday
morning 10 mins running
evening- squat 5 sets 15 12 10 8 6
lunges 2 sets of 10 superset leg curl 3 sets of 10
leg ext 3 set of 10
calf raise 3 sets of 10
lat raise 3 sets of 10
bent over lat raises 3 set of 10
shrugs 3 sets of 12 10 8
abs swiss ball cruches 3 sets of 15
russian twist 3 sets of 15
plank 4 sets of 30 secs
saturday
swim 15mins
bike 35 mins
run 10 mins (make sure you strech hams, quads and calf as soon as getting off the bike) make sure you don’t over do it let your body adapt triatheltes are the fittest in the world normally)(then try this small circuit 3 times press up as many as you can do, squat bodyweight only, pull ups and lunges)
snday rest day
disclaimer: i’m no expert on this… but here goes anyway 
i think they use plenty of body weight exercises like pullups, chins and so forth, conditioning and so forth…
i would suggest that you start doing plenty of them… tons of pushups, situps, pullups, chins and so forth…
(remember i have no idea about this… this is just something that i expect them to do)
There are many books on this that may be helpful.
Be prepared for the training by practicing the things you’ll be doing. Endless numbers of pushups, situps, pullups and running with extra weight. Not to mention all the swimming and training in extreme temperatures. Limited sleep and food also play a key role in survival. Also, be sure to be “mentally” prepared.
There are others who have trained for various military roles, so I’m sure they can chime in to help you out.
UK Marine has a good layout…
However, Might I recommend that you not put your cart before the basket.
You have to get through bootcamp and your respective A school first. Have you already signed up? What is your “A” school? You need to make sure you choose a rate (job) that qualifies for the program.
The special warfare program has instituted training programs right there in Great Lakes for prospective BUDS candidates. In boot camp a lot of guys show up ready to eat nails physically only to lose weight and strength during the rigors of bootcamp (due to lack of rest and only three squares a day) That’s why there is a program in place once you graduate.
If there is one thing you do need to work on and not ignore is GET YOUR ASS IN THE POOL!
Cant stress that enough. Swim dude, swim swim swim. Learn all the strokes and get faster than you are today. I’ve known too many candidates who just couldn’t hang with the challenges of all of the swimming that is necessary. Word around the campfire is that there is a former collegate coach that works with candidates once they get to Coronado, but don’t rely on that, get good in the water and life for you will be a lot easier.
Hope that helps.
Also, if you’re looking to join the elite, and be a steely eyed killer, and operate in dark places all over the globe under cover of night and so-forth, … Trade in the Hilary Duff avtar, get her posters off the wall, and get your head right.
B.
You might want to pick up two important books. “The Complete Guide to Navy Seal Fitness” by Stewart Smith. Written by a Navy SEAL who is now in charge of physical training and selection of future BUD/S candidates. He breaks down all the exercises you will be doing and provides a twelve week program to prepare for BUD/S.
The other is “The Warrior Elite, The Forging of SEAL Class 228” by Dick Couch. Written by a former SEAL and the only person allowed to document on a daily basis the physical as well as mental challenges a SEAL is put through. This won’t give you workouts but will give you tremendous insight into the state of mind and fitness you need to be in to attempt this monstrous task. It also provides you with an indepth look into the stages a candidate has to go through to actually become a SEAL. Very motivational book that will make you question why you are not working out right now.
“I am only a senior in high school, but I am planning on becoming a Navy SEAL either after high school or after college(haven’t decided yet).”
Have you talked to a recruit yet? Have you learned much about what it takes to be a Navy SEAL? You have to realize that most of the Navy SEAL are high school graduates, the odds of you becoming a Navy SEAL decreases dramatically once you finish college, why? Because if you obtain your BS, odds are the Navy wants you as an officer, not as a SEAL. Don’t get me wrong, you can STILL be a SEAL but there are just that many more hoops for you to jump through and obstacles to go over. (Check with a recruit.)
I also remember an article on this website done a few months back, someone went and visited the SEALs facility down in San Diego I think (I went there once and got to talk to a few fellas myself.) The gist of becoming a SEAL is they don’t give a shit if you can deadlift a pickup truck, but they do care if you can carry 60lbs of equipment and run for 10 hours straight… get my drift? STAMINA! As the article outlined, the SEALs see lifting as purely supplementary. To put things in perspective, the final test, if I recall correctly, to becoming a SEAL is basically spending FIVE days straight doing streneous activities where you are constantly drenched and still have to operate in teams (therefore, you can’t just shut down your brain completely) while getting only three hours of sleep in that five days… And no, the are not seeing what your max bench is during those days.
In order to get into the program, like it has already been said, do lots of swimming and bodyweight stuff.
Finally, be mentally strong. I can’t remember at what part they do this sadistic act… but one of the tests is they bound your arms behind your back (I can’t remember if they bound your legs or not), they throw you into a deep pool and tell you to stay alive for what is it? 10 or 15 minutes… Another example is that everyday during training, you wake up at 5 in the morning (at least this is the case out here on the coast in Cali), you go out to the good ol’ Pacific in your shorts and t-shirt, you lay down on the beach, lock arms and let the waves crash into you. If you know anything about Pacific, you know it’s bloody cold. You do this for 15 minutes and then get checked for pneumonia.
Finally, just remember this, the dropout rate for SEALs is about one a day, they typically drop out NOT because they can’t run, swim, jump, or keep up… they drop out because of the cold (translation, their mind gives out long before their body ever will.)
Becoming a SEAL is not just about becoming physically fit, I would say that it’s more about being mentally tough. They need to know that if they need a guy who can camp into a manhole that goes up to a man’s shoulders out in the freezing snow covered mountains of Afghanistan watching the entrance of a cave for two days straight, that you can do it.
Good luck.
Go here:
http://navyseals.com/community/main.cfm
This is the source site for EVERYTHING you need for BUDS prep and info and what the SEALS are all about. It has a fitness section and a great section for books available to help you in your preparation.
Good luck!!!
Like we used to say in the military: Run, run, run so more hey. The swimming strokes are important to master but nothing builds up endurance like running.
You should work on building up to a 14 mile run which means becoming lean and mean.
No bulking up. Lift weights if you desire but keep the load high (85% +) and the volume low (3-5 sets of 3-5 reps) to maintain strength without weight gain.
You should be able to complete a 4 mile run in 30 mins.
I would shoot for those 2 standards as that’s what is required by phase 3 of buds.
You need strong ankles and a high resistance to impact related injuries such as shin splints.
You will be running continously and the leading cause of “dropping out” next to quitting is injuries as a result of continous running.
The swimming is super tough but you are less likely to get overuse injuries in the pool, so now is the time to find out if your body can handle the punishment of long runs.
Navy bootcamp just doesn’t condition you for the running component. They only prepare you for the 1.5 mile Navy standard run which required an 11 minute run time.
Most recruits struggled just to pass with the minimal amount of running we actually completed.
All of the suggestions are on the spot. Another book I would recoMmend is “The Official United States Navy SEALS Workout” by Andrew Flach.
The main thing I did prior to enlisting to the Israeli Defense Forces as an infantry recon team member was to Run, Swim, Lunge, Pull-ups and Sit-ups. That helped a lot. The rest will be built while in training by your sergeants.
Main thing, stay focuse and keep a smile on your face no matter how hard and shitty things look (and believe me, things will get ugly at one point or another, just have to suck it up and realize that will end sooner or later!).
GOOD LUCK!
IronHell is exactly correct. I went through the process after my BBA degree and the recruiters all wanted to use me for my degree in an office. That is not what you are interested in I am sure. I know a CO of one of the Seal Teams in Maryland. And I tried to use the connection to get in. he told me that it would take a lot more effort to get into Buds. So if you want to be a seal start now. Mental is more important than physical. Beacuse they are going to beat your body and mind into the ground regardless to how in shape you are. Once you are in the Navy can help you get a degree.
Good luck
While I was in the Navy, I met my share of Buds dropouts and graduates. The biggest thing is the mindset IMO. You have to want it more than anything. When I joined, I had a contract to go to buds but got dropped do to not passing the dive physical(my ears were F’up). Anyway, I continued to train with about five friends going out for buds who could swim there ass off, run 7:30 1.5miles, shitload of push ups and sit ups. Only one made it. The guys who failed said it wasnt due to the physical part, they said it tough but if you were prepared you could handle it. They just didnt want it enough. The cold and sleep depravation is the biggest factor and plays tricks with your mind and question your motivation. You can do it but you have to want it. Stay single, that was a factor with many dropouts.
As for waiting and going to college, your right, it will be very tough to get in as an officer. The dropout rate for officers is also very low. I also knew two guys who went out for buds after a few years enlisted. One had went to buds right after boot camp and dropped out. He said he wasnt ready for it. He went back as part of his 2nd enlistment and made it that time.
So my advice to you before you make the commitment is to gather all the info you can. Speak to Buds recruits, and instructors. You live in California so make the drive to Coranado. They are all more than willing to help you. Its probably out of your hands but if you can get a summer class. You wont freeze your ass as much. Good luck and thank you for wanting to serve!
Thanks for all of the advice. I’ll have to try your program, R.Marine, but first I’m going to need a bike. Could you tell me what “cp bp” and “plank” mean, though?
To BradTGIF, I have neither enlisted nor seen a recruiter. I still have a year of high school to go before that. I’m sure basic bootcamp will be no problem, nor will the PST. Any source rate can enlist for SEALs, but once you do you must change it to one of a certain list of choices, such as QM. As for getting rid of my Hilary Duff avatar, I just have to say… “From my cold dead hands”, my brother.
Stewert Smith’s book sounds promising, I’ll have to pick it up. The other ones too.
I definately don’t want to be an officer. There are only two jobs I have ever considered and will ever accept in the Navy, Diver or SEAL. I’m crazy about diving, so if I were to fail SEAL training that would be my alternative.
I’m a very strong runner already(of course not up to Navy standards yet), so I would probably have to focus on swimming above running, as that is my weaker point. I’m used to swimming under water, being a diver and all, but that’s cake compared to surface swimming.
The hardest part for me isn’t going to be the training, it’s going to be telling my mom that I want to be in the Navy. I’ve kept her in the dark for a long time because she specifically tells me that she’ll never let me be in the military. She told me once if the draft returned she would make me hide in Canada.
There is also the SWCC program. Similar training standards but not as long as Buds. If I were to go back to the Navy I would go out this program. These guys have all the fun.
This site has more info:
http://www.seal.navy.mil/swcc/default.asp
As far as source ratings go. I would go for the one with the best advancement. HM is a good rating but the advancement is probably one of the worst ones. IS, OS, and GM are good ratings and have good advancement.
If you make it that far son…and I hope you do…focus on the day at hand.
Don’t focus on the next day or just finishing. Focus on the day at hand.
I was a Marine in Boat Company, and we did our boat package at Coronado with SEALs and got to see the BUDs program. You better be a cardio stud, cause they run and swim like motherfuckers!
Also, you may want to check on the enlistment time to enroll. We trained with Seal team 3 overseas and I could have sworn they said you had to have already completed your first enlistment and reenlisted to get chosen. Uncle Sam doesn’t want to waste the amount of money it takes to train a SEAL until he’s sure he is getting his money’s worth. This may have changed, that was 10 years ago.
This early, I would just run and swim. You can only do so much that will actually matter, because your conditioning will change with Boot Camp and your job schooling.
Good luck!
While the advice given is all well and good, the best way to prepare for BUD/s is to follow the BUD/s Warning Order. This can be found on the internet by doing a google search or you can see your local recruiter. The Warning Order will provide you with the proper training progressions (specific to what you will encounter in Coronado). If you want to be a real badass though, look into becoming an Air Force Special Tactics Officer. The qualifying test for the STO program is much more difficult than that of BUD/s and the shit they do is pretty cool also.
The biggest concern w/seal training is functionality. Isolation movements are a waste of time. Do lots of chin ups, deadlifts, power cleans, overhead presses, hanging leg raises. Check out the bodyweight exercise section of dragondoor.com. The dragondoor sight link page has many sites concerning military type training. Check’em out.
“While the advice given is all well and good, the best way to prepare for BUD/s is to follow the BUD/s Warning Order.”
Actually, that may not be the case. The guy who wrote the Warning Order workout (Stew Smith, former SEAL) has a few additional ideas. He has written a book on the subject. The Warning Order workout is free, so, if that is a concern, it may be an adequate preparatory workout, but not necessarily the best preparatory workout. Smith’s “12 Weeks to BUD/S” workout from the “Complete Guide to Navy SEAL Fitness” is at least worth browsing through at your local bookstore. It has more varied workouts, and a more periodized approach.
The “Warning Order” workout (which I have done) basically just piles on more of the same, week after week. I found that I developed a lot of shoulder problems from endless pushups and dips toward the end.
You can find out more at the websites I posted earlier.
Disclaimer: 1. I’m not a Navy SEAL, I just like to work out. 2. I have nothing to do with the people who run those websites. I do read them and occasionally post there. If nothing else, you will be able to make contact with similarly-minded wannabes on those websites.
Good luck,
Porkchop