Brian's Notes

Thoughts on Stuff and Junk

Navy SEAL BUD/S Prep Workout

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