U.S. Navy SEALs

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Navy SEALs undergo some of the most rigourous training in the world in Coronado, CA. Basic Underwater Demolition/SEAL training (BUD/S) takes "tadpoles" to mental and physical extremes in order to weed out the weak and create unit integrity. The best description of BUD/S is in the official BUD/S warning order. The following text copied directly from the Navy SEAL's official web site (click here to go there), although I have put in images, changed the backround color, and other minor things.

Course Description
Physical Fitness Standards
Suggested Student Preparation
Catagory I
Catagory II
Pyramid Workouts
Stretch PT
Nutrition

The United States Navy

Course Description

I. BUD/S Indoctrination

BUD/S indoctrination is two weeks in length. This is a mandatory course and it is designed to give students an understanding of the technique and performance required of him. The first obstacle is faced when the student must pass the BUD/S Physical Screen Test in order to class up and start training. For further information contact the Physical Training Rehabilitation Remediation (PTRR) office at (619) 437-0861 or (DSN) 577-0861.

II. First Phase (Basic Conditioning)
First Phase is eight weeks in length. Continued physical conditioning in the areas of running, swimming and calisthenics grow harder and harder as the weeks progress. Students will participate in weekly four mile timed runs in boots, timed obstacle courses, swim distances up to two miles wearing fins in the ocean and learn small boat seamanship.
The first four weeks of First Phase prepare you for the fifth week, better known as "Hell Week." During this week, students participate in five and one half days of continuous training, with a maximum of four hours of sleep for the entire week. This week is designed as the ultimate test of one's physical and mental motivation while in First Phase. Hell Week proves to those who make it that the human body can do ten times the amount of work the average man thinks possible. During Hell Week you will learn the value of the mainstay of the SEAL Teams; TEAMWORK! The remaining three weeks are devoted to teaching various methods of conducting hydrographic surveys and how to prepare a hydrographic chart.

III. Second Phase (Diving)
After you have completed First Phase, you have proven to the instructor staff that you are motivated to continue more in-depth training. The diving phase is seven weeks in length. During this period, physical training continues, but the times are lowered for the four mile run, two mile swims, and obstacle course. Second Phase concentrates on combat SCUBA (Self Contained Underwater Breathing Apparatus). Students are taught two types of SCUBA: open circuit (compressed air) and closed circuit (100% oxygen). Emphasis is placed on a progressive dive schedule emphasizing basic combat swimmer skills that will qualify you as a combat diver. These skills will enable you to tactically operate and complete your combat objective. This is a skill that separates SEALs from all other Special Operations Forces.

IV. Third Phase (Land Warfare)
The demolitions, reconnaissance, weapons and tactics phase is ten weeks in length. Physical training continues to become more strenuous as the run distances increase and the minimum passing times are lowered for the runs, swims and obstacle course. Third Phase concentrates on teaching land navigation, small-unit tactics, rappelling, military land and underwater explosives and weapons training. The final four weeks of Third Phase are spent on San Clemente island, where students apply techniques acquired throughout training in a practical environment.

V. Post-BUD/S Schools

BUD/S graduates receive three weeks basic parachute training at Army Airborne School, Fort Benning, Georgia, prior to reporting to their first Naval Special Warfare Command. Navy corpsman who complete BUD/S and Basic Airborne Training also attend two weeks of Special Operations Technicians training at the Naval Special Warfare Center, Coronado. They also participate in an intense course of instruction in diving medicine and medical skills called 18-D (Special Operations Medical Sergeant Course). This is a 30-week course where students receive training in burns, gunshot wounds and trauma.

After assignment to a Team and successfully completing a six-month probationary period, qualified personnel are awarded a SEAL Naval Special Warfare Classification (NEC) Code and Naval Special Warfare Insignia. New combat swimmers serve the remainder of their first enlistment (2 1/2 to 3 years) in either an SDV or a SEAL Team. Upon reenlistment, member may be ordered to remainder of a five-year sea tour. Advanced courses include; Sniper School, Dive Supervisor, Language training, SEAL tactical communication and many others. Shore duty opportunities are available in research and development, instructor duty and overseas assignments.

In addition to normal pay and allowances, Naval Special Warfare personnel currently receive $175/month dive pay, $300/month SDV pay, $225/month HALO (jump pay), $110/month special duty assignment pay and $50 to $100/month language proficiency pay for specking a second language.

Physical Fitness Standards

First Phase
PHYSICAL EVOLUTION	REQUIRED TIME
50 meter underwater swim Underwater knot tying Drown Proofing test Basic Lifesaving test 1200 meter pool swim with fins 1 mile bay swim with fins 1 mile ocean swim with fins 1 ½ mile ocean swim with fins 2 mile ocean swim with fins Obstacle course 4 mile timed run	PASS/FAIL PASS/FAIL PASS/FAIL PASS/FAIL 45 min. 50 min. 50 min. 70 min. 95 min. 15 min. 32 min.

(Post Hell Week)
PHYSICAL EVOLUTION	REQUIRED TIME
2000 meter condition pool swim without fins 1 ½ mile night bay swim with fins 2 mile ocean swim with fins 4 mile timed run (in boots) Obstacle course	Completion Completion 85 min. 32 min. 13 min.

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

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

Academic standards are required on written tests before graduation from BUD/S are:
80% or above for officers	70% or above for enlisted.

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
Running Schedule
Weeks	Exercise	Amount
Weeks #1,2: Week #3: Week #4: Weeks #5,6: Weeks #7,8: Week # 9:	2 miles/day, 8:30 pace No running. High risk of stress fractures 3 miles/day 2/3/4/2 miles 4/4/5/3 miles same as # 7, 8	(6 miles/week)M/W/F M/W/F (9 miles/wk) M/Tu/TH/F (11 miles/wk) M/Tu/Th/F (16 miles/wk) (16 miles/wk)

Physical Training Schedule I (Monday/Wednesday/Friday)
Week Number	Sets of Repetitions	Week Number	Sets of Repetitions
Week #1:	4X15 push ups 4X20 sit ups 3X3 pull ups	Weeks #5,6:	6X25 push ups 6X25 sit ups 2X8 pull ups
Week #2:	5X20 push ups 5X20 sit ups 3X3 pull ups	Weeks #7,8:	6X30 push ups 6X30 sit ups 2X10 pull ups
Weeks #3,4:	5X25 push ups 5X25 sit ups 3X4 pull ups	Week #9:	6X30 push ups 6X30 sit ups 3X10 pull ups

*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)
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.
Weeks #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
Weeks	Days (M/Tu/Th/F/Sa)	Total Distance
Weeks #1,2:	(3/5/4/5/2) miles	19 miles/week
Weeks #3,4:	(4/5/6/4/3) miles	22 miles/week
Week #5:	(5/5/6/4/4) miles	24 miles/week
Weeks #6:	(5/6/6/6/4) miles	27 miles/week
Weeks #7	(6/6/6/6/6) miles	30 miles/week

*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 Number	Sets of Repetitions	Week Number	Sets of Repetitions
Week #1,2:	6X30 push ups 6x35 sit ups 3X10 pull ups 3X20 dips	Weeks #3,4:	10X20 push ups 10X25 sit ups 4X10 pull ups 10X15 dips
Week #5:	15X20 push ups 15X25 sit ups 4X12 pull ups 15X15 dips	Weeks #6:	20X20 push ups 20X25 sit ups 5X12 pull ups 20X15 dips

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)
Weeks #1,2:	Swim continuously for 35 min.
Weeks #3,4:	Swim continuously for 45 min. with fins.
Weeks #5:	Swim continuously for 60 min. with fins.
Weeks #6:	Swim continuously for 75 min. with fins.
Weeks #9:	Swim continuously for 35 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