Post Hell Week:

PHYSICAL EVOLUTION	REQUIRED TIME
2000 meter cond pool swim	Completion
1 ½ mile night bay swim	Completion
2 mile ocean swim w/ fins	85 min.
4 mile timed run	32 min.
Obstacle course	13 min.

Second Phase

PHYSICAL EVOLUTION	REQUIRED TIME
2 mile ocean swim w/ fins	80 min.
4 mile timed run (in boots)	31 min.
Obstacle course	10:30
3 ½ mile ocean swim	Completion
5 ½ mile ocean swim	Completion

Third Phase

PHYSICAL EVOLUTION	REQUIRED TIME
Obstacle course	10 min.
4 mile timed run (in boots)	30 min.
14 mile run	Completion
2 mile ocean swim w/ fins	75 min.

SUGGESTED STUDENT PREPARATION

The following workouts are designed for two categories of people: Category I are those future BUD/S students that have never or have not recently been on a routine PT program. Category II is designed for high school and college athletes that have had a routine PT program. Usually athletes that require a high level of cardiovascular activity are in Category II. Swimming, running and wrestling are good examples of such sports that workout your cardiovascular system.

WORKOUT FOR CATEGORY I

RUNNING: The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to over stress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities. You should also run in boots to prepare your legs for the everyday running in boots at BUD/S (Boots should be of a light weight varity i.e. Bates Lights , Hi-Tec , etc.).

The goal of the category I student is to work up to 16 miles per week of running. After you have achieved that goal then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week build up program. Follow the workout as best you can and you will be amazed at the progress you will make.

RUNNING SCHEDULE I

WEEK	DISTANCE	DAYS	TOTAL
Weeks # 1, 2	2 miles, 8:30 pace	M/W/F	6 miles
Week # 3	No running.*	-	-
Week # 4	3 miles	M/W/F	9 miles
Weeks # 5, 6	2/3/4/2 miles	M/Tu/Th/F	11 miles
Weeks # 7, 8, 9	4/4/5/3 miles	M/Tu/Th/F	16 miles

* High risk of stress fractures

PHYSICAL TRAINING SCHEDULE I

(Monday/Wednesday/Friday)

WEEK	PUSHUPS	SITUPS	PULLUPS
Week # 1	4 × 15	4 × 20	3 × 3
Week # 2	5 × 20	5 × 20	3 × 3
Weeks # 3, 4	5 × 25	5 × 25	3 × 4
Weeks # 5, 6	6 × 25	6 × 25	2 × 8
Weeks # 7, 8	6 × 30	6 × 30	2 × 10
Week # 9	6 × 30	6 × 30	3 × 10

Note: For best results, alternate exercise. Do a set of push ups, then a set of sit-ups, followed by a set of pull -ups, immediately with no rest.

SWIMMING SCHEDULE I

(sidestroke with no fins 4-5 days a week)

WEEK	SWIMMING SCHEDULE
Weeks # 1, 2	Swim continuously for 15 min.
Weeks # 3, 4	Swim continuously for 20 min.
Weeks # 5, 6	Swim continuously for 25 min.
Weeks # 7, 8	Swim continuously for 30 min.
Week # 9	Swim continuously for 35 min.

Note: If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim everyday available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less.

WORKOUT FOR CATEGORY II

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements for category I. Do not attempt this workout schedule unless you can complete the Week 9 level of Category I workouts.

RUNNING SCHEDULE II

WEEK	DISTANCE	DAYS	TOTAL
Weeks # 1, 2	(3/5/4/5/2) miles	M/Tu/Th/F/Sa	19 miles
Weeks # 3, 4	(4/5/6/4/3) miles	M/Tu/Th/F/Sa	22 miles
Week # 5	(5/5/6/4/4) miles	M/Tu/Th/F/Sa	24 miles
Week # 6	(5/6/6/6/4) miles	M/Tu/Th/F/Sa	27 miles
Week # 7	(6/6/6/6/6) miles	M/Tu/Th/F/Sa	30 miles

Note: For Weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every Week beyond Week #9.

PHYSICAL TRAINING SCHEDULE II

(Monday/Wednesday/Friday)

WEEK	PUSHUPS	SITUPS	PULLUPS	DIPS
Weeks # 1, 2	6 × 30	6 × 35	3 × 10	3 × 20
Weeks # 3, 4	10 × 20	10 × 25	4 × 10	10 × 15
Week # 5	15 × 20	15 × 25	4 × 12	15 × 15
Week # 6	20 × 20	20 × 25	5 × 12	20 × 15

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high Repetitions workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the category I and II standards.

PYRAMID WORKOUTS

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull-ups, sit-ups, push ups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5":

Exercise # of Repetitions
Pull ups: 1,2,3,4,5,4,3,2,1
Push ups: 2,4,6,8,10,8,6,4,2 (2X #pull-ups)
Sit ups: 3,6,9,12,15,12,9,6,3 (3X #pull-ups)
Dips: same as push ups

SWIMMING WORKOUT II

(4-5 days/week)

WEEK	SWIMMING SCHEDULE
Weeks # 1, 2	Swim continuously for 35 min.
Weeks # 3, 4	Swim continuously for 45 min.
Weeks # 5	Swim continuously for 60 min.
Weeks # 6	Swim continuously for 75 min.

Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them.
Your goal should be to swim 50 meters in 45 seconds or less.

STRETCH PT

Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. Do not bounce. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.

NUTRITION

Proper nutrition is extremely important now and especially when you arrive at BUD/S. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, vegetables. These types of foods are your best sources of energy.

Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, like you will experience at BUD/S, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.

The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.

Water intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty!!! Substances such as alcohol, caffeine and tobacco increase your bodies need for water. Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balanced diet, there is no need to take vitamins.

TRAINING TABLE CONCEPT

NUTRIENT	INTAKE
Carbohydrates	50-70% of calories
Protein	10-15% of calories
Fats	20-30% of calories

IN SERVICE CANDIDATES

Requiremnets and procedures for BUD/S training application.
Package requirements:

1. Meet ASVAB test scor requirements
2. Meet age, EAOS and rating requirement (information below may be required)
3. Pass physical screening test
4. Pass diving physical

Procedures:

1. Put in a "Special Request Chit" through your chain of command requesting BUD/S training
2. Submit a "Personal Action Request" (Form 1306/7) to SPECWAR/diving assignment.
Submit the following with your request:

a. A certified copy of your ASVAB test scores

b. Your physical screening test results

c. Pressure and oxygen tolerance test results (if completed

d. Your complete diving physical (Form SF88 - SF93)

e. Certified copy of your latest performance evaluation report
3. Mail your package to:
SPECWAR/Diver assignment
NMPC 401D
Department of the Navy
Washington, D.C. 20379
Phone number: Com (703) 614-1091 DSN 224-1091/92

REQUIREMENTS

Physical/Mental

1. Pass a diving physical exam

2. Eyesight cannot be worse than 20/40 in one eye and 20/70 in the other eye and must be correctable to 20/20 with no color blindness

3. Minimum ASVAB score: VE + AR = 104, MC = 50

4. Must be 28 years old or less 5. Only men are eligible

Physical Screen Test

1. 500 yard swim using breast and/or side stroke in 12:30

Ten minute rest

2. Perform minimum of 42 pushups in 2 minutes

Two minute rest

3. Perform minimum of 50 situps in 2 minutes

Two minute rest

4. Perform at least 6 pullups, no time limit

Ten minute rest

5. Run 1.5 miles wearing boots and pants in 12:30

*As a reminder, there are no maximums on these physical tests. Prospective trainees should provide the best scores possible, i.e. give their best effort.

All information copied directly from U.S. Navy SEALs Recruiting - BUD/S Warning Order .

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