NAVAL SPECIAL WARFARE

PHYSICAL TRAINING GUIDE

THE COMPLETE WORKOUT GUIDE FOR BUD/S OR BCS

Created by: Director of Fitness, Naval Special Warfare Center

STRENGTH AND GONDITIONING
The Naval Special Warfare (NSW) Physical Training Guide (PTG) provides information about the
type of training required to properly prepare for the rigors of BCS or BUD/s. Each week of
progressively harder workouts in the PTG are designed to help you develop the strength and
endurance to withstand the rigors of training.

The PTG is designed to assist anyone who wants to improve their fitness in order to take and
pass the NSW Physical Screening Test (PST) and succeed at Basic Underwater Demolition/SEAL
(BUD/S) or Basic Crewman Selection (BCS).

The PTG offers a 26 week training template that will help a person with average fitness train
effectively and minimize the risk of injury. The training template can be modified to suit your
individual needs. If you want, you can extend the 26 week training template indefinitely.

PRACTICING FOR A REAL PST

If you're preparing for the PST, you should occasionally do a practice or mock PST. Simulate
actual PST conditions as much as possible, including recovery periods between events and strict
standards of performance. Fine-tune your nutrition and warm-up strategies. Optimize your
pacing to get the overall best results. You might use results to adjust your training paces and
reps for run, swim, and push-sit-pull workouts. Do not practice too often. Every 4-6 weeks should
be sufficient.
You want to give your body a chance to adapt to training before you test, and you don't want to
disrupt your normal training schedule too often. Choose a day for a mock PST and determine
how to modify your other workouts for the week. There's no perfect way to do this but one
suggestion is to do the mock PST on a day you normally do your Long Interval (LI) workout for
running or swimming. You might shorten your workouts the day before (e.g., Long Slow Distance
(LSD)) so you're not too tired. Tapering improves performance but different people respond best
to different tapers, so that is something else to figure out as you practice. After several weeks of
training and a couple of mock PST's you should have a pretty good idea of where you are, what
you need to work on most, and how ready you are for an actual PST.
PST STANDARDS FOR BUD/S OR BCS
GENERAL TRAINING GUIDLINES
Key points to training:
1. Keep it simple
2. Use proper technique (get coaching from qualified sources if necessary)
3. Develop the whole body, especially the parts known to be vulnerable to injury

Your workouts should be:

1. Planned, structured, organized
2. Balanced and well-rounded
3. Applied gradually and consistently
4. Specific to the demands of BUD/S or BCCS
Most of your cardiovascular exercise should focus on running and swimming. Resistance
training targeting the whole body should be performed to develop the optimal muscular strength
and endurance to resist injury and succeed at BUD/S or BCS. Specific emphasis on push-ups, sit-
ups, and pull-ups will be necessary to achieve the required standards for the PST. Cross-training
such as cycling, rowing, or hiking will complement and supplement your basic training. Work to
achieve balanced fitness, with the optimal combination of endurance, strength, mobility, and
flexibility. Work to improve your unsatisfactory qualities, and don’t just focus on the things you're
good at.

SPECIAL CONSIDERATIONS
Running:
1. Try to do interval training on a measured course, such as a running track. If that is not
possible, find a location with a firm, flat surface without traffic that is safe for fast running.
2. Try to do LSD running on a variety of different surfaces or terrains: flat, hilly, firm, and soft
– pavement, trails, grass, beaches, even snow.
3. Don’t worry about wearing boots when running. If you do run in boots, run only a couple
miles a week.

Swimming:
1. A pool is desirable for interval training.
2. Take every safety precaution if you train in open water (lake or ocean)
 3. Mix free style swimming into your workouts in addition to the Combat Sidestroke (CSS).
This will increase intensity and promote fitness that will translate to faster CSS
swimming. Perform as much as one third of your training using free style, mixed into
interval and LSD workouts.
4. Be careful if you include swimming with fins as part of your training. Make sure your
ankles are strong and flexible first. About 1000 yards per week with fins is sufficient.

Cross Training:
1. You can supplement your run and swim training with cross-training using other
cardiovascular activities. Appropriate activities use large muscles and can be performed
rhythmically and continuously. Examples include (but are not limited to) cycling, rowing,
stair stepping, elliptical machines, and hiking.
2. Use cross-training activities to help build your conditioning base without over-training
(since you don’t want to ramp up your running or swimming volume too quickly). Use
cross-training to inject a little variety into your routine.
3. When necessary, substitute cross-training for running or swimming. This might happen if
you have a minor injury, there is bad weather, or your regular training facility is not
available.

HOW TO WARM-UP, PRACTICE ACTIVE RECOVERY, AND

COOL-DOWN
The warm-up
Every workout should begin with a warm-up. Even for LSD workouts, where the intensity will be
moderate, you should spend several minutes specifically preparing to improve the quality of the
workout. Include some dynamic stretching, some easy jogging or swimming, and even some
bursts of speed. For Interval sessions, your warm-up should be long and thorough. Your total
warm-up distance may be as great as the total distance you cover during the work intervals (2-4
miles for running and 800-1600 yards for swimming). Include dynamic stretching, drills, easy
jogging or swimming, and several high-intensity bursts of speed that last 30 seconds or longer.

Practicing active recovery

For Interval training, the time spent between work intervals must include active recovery. Spend
at least half the recovery time jogging/walking briskly or swimming easily. This will maintain
blood flow to the muscles, deliver oxygen and nutrients and remove waste, allowing you to
perform at higher intensity during the work periods.
How to cool-down
After your workout, include a cool-down period. This means a few minutes of easy jogging or
swimming after LSD sessions, and more extended work to gradually return to baseline after an
intense interval session. For cool-down, you may choose to do a cross-training activity like
cycling instead of running or swimming.
Depending on how much you do, your total distance of warm-up, active recovery, and cool-down
for all workouts may be 1/3 to 1/2 of your total training distance so it is important to give these
aspects proper consideration and perform them with as much attention to detail as the actual
workouts. The Weekly Running and Swimming Tables below provide a sample of how your total
run and swim distances (all workouts) might gradually increase over several weeks, with total
workout distances as well as additional distance that might come from WU, AR, and CD.

STRENGTH TRAINING
Success in BUD/S or BCS requires a certain amount of strength (though strength does has less
effect on success than running or swimming ability). Strength is necessary to perform
demanding evolution's during the selection pipeline as well as remain resistant to injury.
Developing an effective strength program involves targeting the whole body (upper, core, lower);
maintaining balance across opposing muscle groups (push-pull); and targeting muscles known
to affect injury risk (including rotator cuff, hamstrings, and torso rotators). Many different
programs and methods have been used to improve strength.

Follow these basic recommendations:

Keeping in mind the specific needs of BUD/S or BCS, and the necessity of emphasizing running
and swimming during preparation:
1. Use different forms of resistance, including body weight, free weights, and machines
2. Select exercises that target the whole body (upper, core, lower); that create movement in
all three planes; that balance opposing muscles (push-pull)
3. Perform movements in a controlled manner through a full Range of Motion (ROM) using
proper technique; emphasize negative (eccentric) contractions
It is not necessary to perform multiple sets of each exercise to realize significant gains in
strength. One set to momentary muscle failure is generally sufficient. This also leaves time for
more exercises to target the whole body. The weight and number of repetitions is not critical, as
long as momentary muscle failure is reached. This means completing as many reps as possible
with proper form. When you become too fatigued to do another repetition without sacrificing
technique, put the weight down. Generally choose a weight you can lift 8-12 times with proper
form before failure. On different days for different exercises, choose heavier weight so you finish
in fewer reps (4-6), or lighter weight so you finish with more reps (15 or even 20). Changing the
weight and reps periodically will increase overall strength under different conditions. Over time,
you will be able to lift a given weight for more reps. Here is a hypothetical example of how you
might perform an exercise such as the overhead dumbbell press over several workouts: 8x45lbs,
10x40lbs, 6x50lbs, 9x45lbs, 11x40lbs, 7x50lbs, etc. Your actual numbers may vary from this
example but in general you do more reps with lighter weights (or fewer reps with heavier
weights) as you work towards momentary muscle failure.
During a workout, move from one exercise to the next efficiently. Recover as necessary, but don’t
waste time. By the same token, don’t race. Perform each exercise with the best technique
possible. Do the exercises in any order, but alternate between pushing and pulling.
Mix up the order for different workouts on different days. Choose different variations (different
forms of resistance) for the same basic movement on different days for different workouts (such
as machine chest press one day and dumbbell press another). A whole-body workout should be
completed in an hour or less. The entire body can be trained in a single session 2-3x per week, or
different regions (upper, core, lower) can be trained separately on different days depending on
the time you have or if you want to coordinate strength training with running or swimming. It is
possible to do strength training daily as long as each region/muscle group gets 2-3 days of
recovery between sessions. Train each region no less than 1x and no more than 3x per week,
with the exception of Core. Core exercises such as planks, side plank, and bridge can and should
be performed more frequently (4-6x per week).
Training the whole body in one session or by different regions on different days will provide
similar results, so the choice is yours depending on what fits your schedule best. There are
advantages and disadvantages to strength training before or after a running or swimming
workout, so once again do whatever fits your schedule best.
Candidates have asked what will be the effect of combining heavy weights for exercises like
bench press or lat pull-downs with many sets of push-ups and pull-ups. Will this cause over-
training? This should not be a problem if the basic recommendations for limiting strength
training (weight lifting) to twice per week and calisthenics numbers are kept within the suggested
ranges.

Important things to remember when creating a strength workout:

1. Choose exercises for the upper body, trunk, and lower body
2. Choose exercises that create movement in all three planes
3. Choose exercises that create balance (push-pull; right-left; front-back)
4. Movements should be controlled through a full Range of Motion using proper technique
5. Emphasize negative (eccentric) contractions
6. Use multiple variations of each basic movement (e.g., outward push, downward pull)
7. For the trunk, use a variety of static as well as dynamic exercises
8. Be sure to include exercises for the vulnerable or underdeveloped areas
9. Mix up the order of exercises (but alternate push-pull)
Problem areas that are often weak and underdeveloped, and should be targeted to avoid
injury:
1. Rotator cuff
2. Mid/lower traps
3. Rhomboids
4. Posterior and medial glutes
5. Hamstrings
6. Tibialis anterior
7. Torso rotators

Body movement categories:

The movement category tables below provide the basic movement categories for the upper
body, trunk, and lower body with examples of exercises using body weight or other forms of
resistance (such as dumbbells).

UPPER BODY EXERCISES

TRUNK EXERCISES

LOWER BODY EXERCISES

DEVELOPING STRENGTH WITH PUSH-UPS, SIT-UPS AND
PULL-UPS
The PST requires you to give maximal effort to perform as many push-ups, sit-ups, and pull-ups
as possible in two minutes. This specific performance requires specific preparation (dedicated
training to improve max reps for these exercises). The PTG emphasizes the importance of
balanced training, developing the whole body (upper, core, lower) and training opposing muscle
groups equally (push-pull). While it is necessary to focus on push-ups, sit-ups, and pull-ups for
the PST, be aware that this may contribute to muscle imbalances that affect the injury risk of
BUD/S or BCS candidates. It is important to be economical and efficient when training for push-
ups, sit-ups, and pull- ups to avoid over-training and creating imbalances. A good rule of thumb is
to perform no more than 200 push-ups or sit-ups and no more than 50 pull-ups in a single day,
and no more than 1000 push-ups or sit- ups and no more than 250 pull-ups in a week.
Practical performance goals for the PST are about 100 push-ups and sit-ups and about 20 pull-
ups. The basic training method is to start with several small sets and gradually progress towards
fewer, larger sets. The total reps will gradually increase, but not beyond the upper limit per day.
Recover enough between sets to maintain quality repetitions. Over time, reduce the recovery
between sets, without reducing the quality of reps. The push-up, sit-up and pull-up tables provide
a specific training matrix based on your current max. The PST requires fast reps, so occasionally
(about once a week) practice doing push-ups, sit-ups, and pull-ups as if you are doing the PST.
Determine your current max for each exercise. Work on the rhythm and pacing that will produce
your best PST score. Make sure to review the current standards for acceptable technique so all
your reps will count when taking the PST.
For the majority of training, follow the guidelines for push-ups, sit-ups, and pull-ups provided
below in the Physical Training Guide. This involves moving with control through a full range of
motion and emphasizing the eccentric (negative) portion. While it may not be obvious, this will
improve your ability to perform the PST, and will also enhance your ability to perform other tasks
in BUD/S or BCS and increase your resistance to injury. Focus on progressing through the matrix
in the table below with high-quality repetitions.
LONG SLOW DISTANCE TRAINING FOR RUNNING AND
SWIMMING
The intensity of Long Slow Distance (LSD) work is low to moderate, so your pace should feel
somewhat relaxed. These workouts build endurance and provide relative recovery between more
intense sessions. To determine the appropriate intensity, use the Talk Test. You should be able
to talk comfortably in short sentences while training, drawing breath between phrases. If you
can’t speak, you are working too hard, and if you can speak continually, you are not working hard
enough.
For LSD workouts, focus more on duration than intensity. Forty minutes of continual running or
swimming is typical. A beginner may need to start at twenty minutes, and someone who is very
fit might perform 90 minutes of continuous movement in one session. A practical goal is to build
up to comfortably running 8-10 miles or swimming 1.5-2 miles without stopping.
On a weekly basis, try to perform two LSD sessions for running and swimming. Make one a
longer session and the other a shorter session, but keep the pace about the same (don’t try to go
much harder on the shorter session because it is shorter. There are Interval sessions for higher
intensity). It is possible to do more than two LSD sessions for running or swimming or both, but
that should come after many weeks of training. To sustain long term improvement and avoid
injury, it is important to start with a modest training volume and then gradually but consistently
add mileage/yardage. It has been suggested that total work be increased no more than 10% per
week. Think of that as a maximum, with 5-8% being more ideal.

SHORT INTERVAL WORKOUTS FOR RUNNING AND

SWIMMING
The two tables below provide sample schedules for Short Interval (SI) running and swimming
workouts over 26 weeks. You can follow the schedules exactly as they are or modify them to suit
your needs, as long as you follow the same basic structure and are careful not to increase your
total mileage/yardage too quickly or your intensity too severely. Beyond 26 weeks, don’t increase
the amount of Interval Training (you can still work on getting faster). You can add more LSD work
if appropriate, or add more cross training. These sessions alternate short, intense work intervals
with periods of recovery.
Typical formats include running 400m (1/4 mile) repeats or swimming 100 yard repeats,
allowing a recovery period of 2-2.5 times the amount of time it takes to perform the work interval.
Initially, your intensity or pace should be slightly faster than the pace of your most recent 1.5-
mile run or 500-yard swim. For running, your 400m interval pace should be about 4 seconds
faster than your base pace, and for swimming, your 100 yard interval pace should be 2 seconds
faster than your base.
For example, if you recently completed a 1.5-mile run in 10:30 (1:45 per 400m or 1/4 mile), your
SI training pace should be about 1:41 per 400m. If you completed a 500-yard swim in 10:30 (2:06
per 100 yards), your SI intervals should be approximately 2:04 per 100 yards. These are just
estimated paces to get you started, and probably won’t seem very difficult for only four intervals.
As your fitness and experience improve, you can go faster.
Your first Short Interval workout should consist of 4 repeats, and build progressively toward
completing 8 intervals. Do not run or swim more than 8 intervals during a Short Interval session.
When you can complete all 8 intervals at high intensity, work on gradually performing the
intervals a little faster each week. Work on consistency, trying to keep little variation between
your fastest and slowest interval and pacing yourself to be fastest at the end of the workout.
For variety, you can change the interval length for different workouts. For running, instead or in
addition to 400m (1/4-mile) intervals, use 200m, 300m, 600m, or 800m intervals. For swimming,
supplement 100 yard intervals with 50-, 75-, 150-, or 200 yard intervals. Use any combination
(they don’t have to be all the same) that add up to no more than 3200m (2 miles) for running and
800-yards for swimming. Allow enough recovery time after each interval to maintain the proper
work intensity (2-2.5 x the work time). To promote faster, more complete recovery, use active
recovery.
LONG INTERVAL WORKOUTS FOR RUNNING AND
SWIMMING
The two tables below provide sample schedules for Long Interval (LI) running and swimming
workouts over 26 weeks. You can follow the schedules exactly as they are or modify them to suit
your needs, as long as you follow the same basic structure and are careful not to increase your
total mileage/yardage too quickly or your intensity too severely. Beyond 26 weeks, don’t increase
the amount of interval training (you can still work on getting faster). You can add more LSD work
if appropriate, or add more cross training.
These sessions typically involve up to 30 minutes of total work (not including recovery) in 1-4
intervals. These intervals typically involve moving for approximately 7-20 minutes without
stopping at a pace approximately 90-95% of the maximal pace you could hold for that duration.
Here's a simple example for running. If you can run 1.5 miles in 9:00 (6:00/mile pace), your LI
running workouts would be around 6:20-6:40/mile pace. The workout should be very demanding
but not totally exhausting. On a scale of 1-10, with 10 being the greatest effort possible, the
workout should feel like 8-9. If you are not sure what your pace should be, don’t overthink it. Work
hard and try to get faster over time.
A good place to start for LI workouts is 2 x 1 mile for running and 2 x 400-yards for swimming.
Over several weeks, increase the total work to 4-4.5 miles (running) and 16-1800 yards
(swimming). Use different combinations of total intervals (1-4) of various lengths: 1, 1.25, 1.5, 2,
or 3 miles for running and 400, 500, 600, 800, and 1200 yards for swimming. When performing
more than one repetition, allow sufficient recovery between repetitions so you can maintain the
desired intensity of 90-95% of maximal pace.
A reasonable recovery period is generally 7-10 minutes, depending on how long or intense the
work period is. During this time, use active recovery: keep moving at a low intensity (slow jog or
brisk walk for running or an easy stroke for swimming). Come to a complete stop only long
enough to get a drink, stretch, etc.
TOTAL RUN MILEAGE OVER 26 WEEKS
TOTAL SWIM YARDS OVER 26 WEEKS
SPEED, STRENGTH AND ENDURANCE WORKOUTS FOR 26
WEEKS AND BEYOND - 4 EXAMPLES
Below are four optional weekly workout examples. You can arrange your workouts for the first 26
weeks or for longer periods (even several years). You'll want to create balance in your workouts,
considering how different workouts may interfere with each other, but results vary among
different people so construct a schedule that works for you. If you run and swim on the same
day, you can do either one first. If you lift weights on a day you run or swim, you can lift before or
after running or swimming.
It may be preferable to split a day into morning and afternoon/evening sessions to allow better
recovery, but if that is not practical, do a single session. Worry more about completing your
workouts every week rather than worrying about the exact schedule. Over time, make
adjustments if necessary to the days you do specific workouts, but keep following the general
progressions for increasing your running, swimming, lifting, and calisthenics. Maintain your
commitment to train as effectively as possible to prepare for entering the SEAL or SWCC
pipeline.

Here's how you could structure your workouts for any single week
1. Do 2 Long Slow Distance (LSD) workouts for both running and swimming
2. Do 1 Long Interval (LI) workout for both running and swimming
3. Do 1 Short Interval (SI) workout for both running and swimming
4. Do 2 strength training sessions for upper body, core, and lower body
5. Do multiple stretching/flexibility sessions
6. Focus on injury resistance
7. Do occasional cross-training
EXAMPLE #1

EXAMPLE #2

EXAMPLE #3
EXAMPLE #4