Two of my former roommates are in the teams.
Avoiding injuries is a significant factor in completing BUD/S. In particular, injuries to the joints (ankles, knees, lower back, and shoulders) account for many of the medical drops. Both of my roommates extensively ?prehabed? before entering the program by focusing their weight room efforts on preparing their core, calves, and shoulders- the three areas most often neglected.
I understand that ?prehabing? is dull and time consuming; it doesn?t make you bigger, faster or much stronger; and you never know if it actually makes a difference. Both my roommates sacrificed their top-end strength and abilities, for endurance and injury prevention, however, and made it though BUD/S without any injury. In particular, they did the following:
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They really developed their calves/ankles. Strong calves helped them (1) avoid ankle injuries and (2) minimized the stress on their knees and lower back. The stronger the calves, the less stress is transferred from the feet to the knees and lower back, especially in unstable (i.e., sandy) environments. Do not underestimate the injury-prevention advantage (regarding ankles and knees) of strong calves. I can testify as a former professional catcher to the relationship between strong calves and the absence of knee injuries, either from wear-and-tear or sudden trauma.
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They trained the muscles which help keep the knee stable- essentially prehabing the knee. They didn?t simply do rehab exercises, however. They did lots of full-range, single leg squats and other balance exercises specifically designed to prevent knee injuries of all sorts in athletes (i.e., baseball catchers). Indeed, they sought out professional trainers for the best methods to prevent injuries (i.e., ligament tears) in the knees. I would advise you do the same.
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They (over-)developed their core muscles; especially the abs and lower back. Among other things, they did a daily back-program, developed by S. McGill, to ensure their backs could take the daily abuse of BUD/S. (Don?t mistake absolute strength in the dead-lift or back extensions for endurance strength in the back). In other words, your abs or back should be the very last thing that gets tired or fails during a workout.
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In addition to the swimming, they following a shoulder stabilizing program to ensure their shoulders could take they daily pounding. It was similar to the programs done by pitchers, gymnasts, and fencers. The emphasis was on (day-after-day) endurance, full-range of motion, and the ability to hold things (in any position) for long periods of time.
They also made sure that there was no muscle imbalance between the their right and left shoulders. The goal is to make sure that your shoulders are the last thing that gives out at the end of the day.
I had a few more thoughts…
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In the same way that athletes train for the season, and not the pre-season, both of my roommates trained not just to complete BUD/S, but to be as close to SEAL-fitness levels before BUD/S. They consider being a SEAL a vocation, not just something to do for few years.
The idea behind their training was akin to that of Olympic athletes or people like Adam Archuleta: decide what you want to do, make a list of the physical attributes that you need be competitive, and develop those attributes according to a time-line (in other words, sport-specific periodization).
Approximately 2? years before they entered BUD/S, my roommates contacted guys in the teams to learn the performance standards typical of SEALs. Specifically, they wanted to know: (1) the endurance standards of the top SEALs (i.e., expected daily/weekly mileage for running, swimming); (2) typical performance numbers (i.e., one mile/ 5K run times, number of push-ups/pull-ups until fatigue, number of bench press reps at 225, etc...); and (3) other SEAL performance levels (i.e., VO2max, body fat%, ab/back strength). My roommates figured that they would be physically ready to be SEALs before they entered BUD/S if they could match those standards.
Next, and perhaps most importantly, my roommates then went to a high-end trainer to help them set-up a schedule that would get them as SEAL-fit as possible over the following 2? years. Specifically, my roommates wanted to train for: (1) day-to-day endurance (e.g., being able to run 5 miles in 30 minutes and swim 2 miles in 40 minutes, day after day, 5 days a week); (2) the top-end performance standards typical of SEALs (e.g., typical 1 mile time, number of reps at 225); (3) injury prevention (as mentioned before); and (4) SEAL-specific activities (swimming underwater, SCUBA diving). Both of my roommates understood that there is a difference, e.g., in training to run a very fast 10k and training to run three 10Ks a week or running a 10K after a full-days work.
My roommates followed this (somewhat complex) schedule designed to maximize gains (focusing on overall endurance and strength-endurance), minimize unproductive efforts and injuries, and have them at peak-levels just as BUD/S rolled around.
Specifically, because they knew the physical requirements (as well as the rule of specificity of training), my roommates didn't waste time on exercises or programs that would not help them becomes successful operators. For instance:
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After developing the speed to run a 5-minute mile, my roommates worked on running consecutive 5-minute miles, or 5-minute miles in the sand rather trying to improve to a 4:30 mile. Indeed, 50-75% of their running was done in sand.
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Once my roommates could do, e.g., 20 reps at 225 at the peak-times of their workout on their peak-days, they tried to do 20 reps at 225 on their worst days.
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They did more deadlifts in the sand, on staggered surfaces, or on one-leg (using towels to pull-up on the bar) then they did in the weight room.
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They spent 75% of their time swimming the ocean, 25% swimming in pools (for speed work).
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Most of my roommates’ weight room work (excluding push-ups, dips, and pull-ups) was done with muscle-balance and prehab in mind: lots of single-arm/leg work, emphasizing the weak parts, and typically full-range of motion.
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Much of what my roommates lifted was done to emphasize their forearms (i.e., towel chins and biceps curls- not to mention the rope climbing).
I would encourage you to (1) learn both the endurance and performance standards typical of SEALS (not of BUD/S participants), and (2) find a top-end trainer to help you design a program and monitor your progress through that program. The more specfic your plan and training, the better your chances of (1) being a SEAL, and (2) living if you are a SEAL.
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Some of my roommates’ favorite training exercises were the carrying exercises: farmers walks, overhead farmers walks (at various arm-positions), hug-walks (imagine clutching a 120 pound heavy bag to your chest), and bent-arm carries (arms in mid-bicep curl position)- all done while walking on a variety of surface and inclines. This mimics the walking-while-carrying demands of life in the teams.
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Finally, my roommates also spent time learning to swim under water and scuba dive. This makes BUD/S easier. They also made sure that their feet, hands, and other body-parts were positively sclerotic so as to avoid blisters and chaffing during BUD/S.
plank is a yoga exercise yes yoga and it stregthens your back and abs, basicly imagine been in a pressup position and instead of being on your forearms.
its close grip bench press.
also don’t do speed wrok till 3 month before going down just run for time and swim for time. have a goal like a triathilon. mines to complete the ironman triathalon at lake placid
i don’t know how old this post is, but thought i’d reply anyway:
i think the point was been made clear that you’ll be doing PT before you go to BUD’s, so don’t worry too much about pushups and running and crap now. 'd suggest getting decent at swimming and running now, but spend more time putting on mass and strength. why? becuase you’ll most of it in boot camp/AIT anyway. plus, having a strength base allows you to do better in endurance stuff anyway (trust me-i had problems doing over 40 pushups in a row. then i started lifting heavy and eating a lot, put on 65 pounds of muscle and about 150 pounds on my bench, and i could knock out 70 pushsups in a row, and i was strong enought to hump a ruck 15+ miles). but, if you show up overtraind in endurance stuff, you won’t improve much in that and you may get overuse injuries. you’ll have plenty of time to do that on your own(or just be a smartass-the drill sergeants will assist you in any way they can, then!)
seriously, swim 1-2 times a week, run 1-2 times a week, and do puhusp when you hit chest and pullups when you train back. hope that helps.
Airborne.
Ok. Make sure and do the following, in no partiuclar order:
(1)become familiar with the Navy SEAL training chat at http://www.getfitnow.com
(2)Read Stew Smith’s book “12 Weeks to BUD/s” and adopt its workout routines.
(3)identify any inadequacies you have, whether physically or mentally, and then take steps to improve upon them
(4)Read Dick Couch’s “Warrior Elite”.
The rest will just come down to how bad you want it. If you do those things I listed above, you will have controlled about as much as you can control, which is to say that you will be informed and prepared. Boot camp will suck. “A” school will suck but not as bad. QM used to be a great rate to choose because it was wide open for advancement…not sure if that is the case today. BUD/s will quickly identify where you are weak, because it picks out everyone’s weaknesses. You just have to face them head on and conquer them a day at a time. If you get ahead of yourself you will quit. There is no book or form of training that will prepare you for constantly being cold, wet, and sandy, or doing an elephant run with your boat crew with your raft atop your heads for 4 or so miles, or any of the other thousands of ways that the instructors will challenge you. Hell Week is not impossible. Pool comp is not impossible. Weapons practical is not impossible. You just have to want it more than anything else…it is THE ONE thing that defines a graduate from a quitter. Now go and get busy!
PM me for some training ideas.
Cycobushmaster, although I appreciate your advice very much, I must respectfully disagree with your argument. I am a firm believer in the Specific Adaptations to Imposed Demands principle. While I certainly will be working with weights to increase my strength/speed-strength, I am confident the most important aspect will be endurance in running, swimming, AND lifting.
I have a question for anyone who knows. Retracting that which I said before, I have decided to go the officer route, meaning I’ll join the NROTC. It’s more difficult to become a SEAL this way, but I know I have what it takes, and it will be better for me in the long run.
To be selected as an ROTC officer to BUD/s, you need to post some impressive SEAL PFT scores. You are looking at sub-8 minutes for the swim, 120+ push-ups in 2 min, 100+ situps in 2 min, 20-25 pull-ups, and a 8:30 or so mile and a half run in boots and pants.
Run in sand. Deep fine sand. Run in sand with heavy stuff.
I went to AOCS in Pensacola after undergrad with the promise and hope of perhaps one day doing the same thing (didn’t get there b/c of the peace dividend–spent a year in the ensign pool before I even got my intel school billet). I thought it would be easy, but the sand makes a big difference. In Coronado there is lots and lots of sand.
At the end of the day, though it is all mental. Even in AOCS, guys dropped who you never would have thought would, including a couple of prior enlisted Marines. We did have one prior enlisted seal in my class who decided he wanted to fly jets. I will probably never see a bigger bad*ss. Just watching the drill instructors keep up with him was a joy.
Also, do not trust the recruiter. Not even a little bit. They promise a lot (especially these days) and their promises are worthless. Even your contract isn’t worth all that much.
Go get teh 12 weeks to BUD/s from stewsmith.com that will help you ALOT!! Another thing is if you live in the New York area send me a PM and I’ll get you hooked up with some PST guys up there.