the thought of jumping out of planes, scuba diving, and backpacking for
miles excite you? Judging from the number of e-mails I've received
asking about the training of the U.S. Navy SEALS and other Special
Forces groups in the military, some of you are intrigued by such
Getting accepted into these groups requires a motivated person -- not
only physically fit, but also mentally tough and quick thinking. Here
is the physical fitness test for the Navy SEALS' training program,
known as BUD/S (Basic Underwater Demolition/SEALs). Are you up to it?
Swim 500 yards.
Maximum time allowed is 12 minutes, 30 seconds -- but to be
competitive, you should swim the distance in at least 8 to 9 minutes,
utilizing only the side or breast stroke. Recommended workout and
training tips: Get technique training and learn to pace yourself. Try
five to 10 sets of 100-yard swims, working on a pace that will get you
below the competitive times. (Rest 10 minutes before moving on to the
next exercise.) See Combat Swimmer Stroke in Video
Minimum number is 50 in 2 minutes, but you should shoot for at least
100 for an average score. Do not pace yourself. Push as many push-ups
out as fast as you can, but do not neglect proper form or the SEAL
instructor will not count them. Try five sets of 30 seconds worth of
maximum push-ups. Work your way up to five sets of 1 minute of maximum
push-ups. (Rest 2 minutes, then move on to the next step.)
Minimum number is 50 in 2 minutes, but you should strive for at least
90 to 100 in 2 minutes for an average score. PACE yourself! Try doing
20 to 30 sit-ups in 30 seconds; that will put you within the
80-to-100-sit-ups range for 2 minutes. Try five sets of 30 seconds
each, shooting for your goal pace. Shoot for five sets of 1 minute at
your goal pace. (Rest 2 minutes.)
Minimum is 10 with no time limit, but you cannot touch the ground or
let go of the bar. You should be able to do 15 to 20 to be competitive.
Try a pyramid of pull-ups: work your way up from one pull-up the first
set until you can no longer do any more sets, then return down the
pyramid repeating in reverse order (1,2,3,4,5,6,5,4,3,2,1). (Rest 10
minutes before plunging into the last exercise.)
-- 1.5-mile run.
Wearing boots and pants, the maximum time allowed for this one is 10
minutes, 30 seconds, but you should be able to cover the distance in 9
to 10 minutes to be competitive. Pace yourself: do not start off too
fast on the first lap. Shoot for a 90-seconds quarter-mile run time
around a standard high school track. Repeat this pace for six to 10 sets
until you no longer have to rest in between quarter-miles.
(NEW as of Jan 2013)
There is very little difference in the type of person who joins the
Army Green Berets, Marine RECON, Air Force Para-rescue, or Navy SEALs.
There is one main thing that all of the Special Forces units have in
common: Minimum standards are ignored, and they always push themselves
to their maximum physical effort.
Remember, the BUD/s PFT is a tough workout. As with any workout, if you
know you're not up to it, don't try it; if you have doubts, consult
With any download you buy you get access to Stew Smith (the author) for any answers to your training questions!!
Go directly to Navy SEAL eBooks / Books Stew Smith's
Stew Smith is a former Navy SEAL and fitness author
certified as a Strength and Conditioning Specialist (CSCS) with the National
Strength and Conditioning Association. If you are interested in starting a
workout program to create a healthy lifestyle - check out the StewSmith.com
Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact
Stew with your comments and questions, e-mail him at firstname.lastname@example.org.