I’m not sure where I found this, or how long I’ve had it but here is a breakdown of a recommended workout a hopeful Navy SEAL should go through in the weeks leading up to BUD/S training. Since I can’t remember where I found it I can’t vouch for it’s authenticity, but it seems plenty brutal. :)
Are you fit enough?
First 9 Weeks:
Week 1
- Running: 2 miles, 8:30 pace, Mon/Wed/Fri
- Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
- Situps: 4 sets of 20 situps, Mon/Wed/Fri
- Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
- Swimming: Swim continuously for 15 min. 4-5 days/week
Week 2
- Running: 2 miles, 8:30 pace, Mon/Wed/Fri
- Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
- Situps: 5 sets of 20 situps, Mon/Wed/Fri
- Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
- Swimming: Swim continuously for 15 min. 4-5 days/week
Week 3
- Running: No running
- Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
- Situps: 5 sets of 25 situps, Mon/Wed/Fri
- Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
- Swimming: Swim continuously for 20 min. 4-5 days/week
Week 4
- Running: 3 miles, 8:30 pace, Mon/Wed/Fri
- Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
- Situps: 5 sets of 25 situps, Mon/Wed/Fri
- Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
- Swimming: Swim continuously for 20 min. 4-5 days/week
Weeks 5-6
- Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
- Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
- Situps: 6 sets of 25 situps, Mon/Wed/Fri
- Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
- Swimming: Swim continuously for 25 min. 4-5 days/week
Weeks 7-8
- Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
- Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
- Situps: 6 sets of 30 situps, Mon/Wed/Fri
- Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
- Swimming: Swim continuously for 30 min. 4-5 days/week
Week 9
- Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
- Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
- Situps: 6 sets of 30 situps, Mon/Wed/Fri
- Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
- Swimming: Swim continuously for 35 min. 4-5 days/week
Second 9 weeks:
Week 1 & 2
- Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
- Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
- Situps: 6 sets of 35 situps, Mon/Wed/Fri
- Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
- Dips: 3 sets of 20 dips, Mon/Wed/Fri
- Swimming: Swim continuously for 35 min. 4-5 days/week
Weeks 3-4
- Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
- Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
- Situps: 10 sets of 25 situps, Mon/Wed/Fri
- Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
- Dips: 10 sets of 15 dips, Mon/Wed/Fri
- Swimming: Swim continuously for 45 min. 4-5 days/week
Week 5
- Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
- Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
- Situps: 15 sets of 25 situps, Mon/Wed/Fri
- Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
- Dips: 15 sets of 15 dips, Mon/Wed/Fri
- Swimming: Swim continuously for 60 min. 4-5 days/week
Week 6 & Beyond
- Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
- Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
- Situps: 20 sets of 25 situps, Mon/Wed/Fri
- Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
- Dips: 20 sets of 15 dips, Mon/Wed/Fri
- Swimming: Swim continuously for 75 min. 4-5 days/week