Navy SEALs PST: A Workout to Prepare for BUD/S
Training to Prepare for BUD/S
If you haven't yet, google the Navy SEALs warning order. This will tell you all you need to know about the SEALs, BUD/S and will give you a workout to follow. If you get bored or surpass the warning order here is a workout to really challenge you.
Monday
Swim 3500 yards w/o fins in 2 hours 20 minutes
Run 10 ¼ mile repeats at 1:20 with 2:45 rest
sit ups pyramid by 2 to 30
push ups pyramid by 2 to 24
pull ups pyramid by 2 to 20
lift lower 16 sets
Tuesday
Swim 30 minutes at 90% max w/ fins covering 1500 yards
Run 10 miles in 80 minutes
sit ups 4x100
push ups 4x100
pull ups 3x20
lift upper 16 sets
ruck 2 hours w/ 50 lbs covering 10 miles
Wednesday
Swim 10 100 yard repeats w/o fins at 1:40 and 3:30 rest
Other pool work (drown proofing, breath holds)
Run 30 minutes at 90% max covering 4 miles
lift lower 16 sets
Thursday
Swim 30 minutes at 90% max w/ fins covering 1500 yards
Tread water with fins 2x20
Run 6 miles in 45 minutes
push ups pyramid by 2 to 24
sit ups pyramid by 2 to 30
pull ups pyramid by 2 to 20
lift upper 16 sets
ruck 2 hours w/ 50 lbs covering 10 miles
Friday
PST w/o fins 3 times (no run)
Run 1.5 miles x 3 at 8:30 each
Saturday
Swim 7050 yards (4 miles) w/ fins in 4 hours
Run 10 ¼ mile repeats at 1:20 and 2:45 rest
push ups pyramid by 2 to 24
sit ups pyramid by 2 to 30
pull ups pyramid by 2 to 20
Sunday
ruck 2 hours w/ 50 lbs OR some other activity for 2 or more hours.
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- Chances are you can't do the workout right now. That's okay. Work up to it at a steady pace.
- Make sure to read and follow the Navy SEALs BUD/S warning order.
- Listen to your body. Make sure to get enough rest when you need it.
12 Comments
Post a Commentthis is stupid... I have a SEAL contract with very good PST scores and this is uncalled for..
what is a lift upper and lift lower set
Guys, I think that unless you are working out a few times a day, this work out is just asking to injury people. There are things on here that all BUD/s trainees should do, I am one and I do most of these things at home now before I leave for basic and can do just about all of this stuff but this much this soon will almost definitly injury someone. I have very competitive PST scores and I dont suggest anyone to follow this exactly. Break these things up and do either a big one a day or a few small ones in a day. DONT do the same type of workout back to back, give your body time to rest.
Really who ever posted this is a retard.
wtf. this is insane. i wouldnt try this. idc what shape im in. too much for a person
Does anyone else actually recommend this weekly schedule or is there something else that is recommended?
At my weekly meet they have only instructed us on swimming techniques, fins and a small amount of exercise. Nothing that amounts to this though.
Thanks!
Who on earth came up with this?
Bill Mattingly, You are mistaken with your percentages of attrition rates for BUD/S... by a long shot. There MAY have been ONE class of that rate, however, overall stats, there is a 97% wash out rate! However, in recent years there has been a few "groups" of former and active duty SEALs that are pre-training "SEAL wannabees" prior to entering BUD/S and this has helped with a lower attrition rate. This is NO way signifies a less grueling training regimen at BUD/S.
Also, BUD/S candidates that graduate and move on to Army Schools, RARELY wash out of ANY Army school and a matter of fact, typically excell at Ranger school and Jump school. If you want concrete data, I can direct you to an official and factual source that is more reliable than where you have recived the inaccurate stats you posted above.
As for Bens comment, this is correct. Not only do Special-Ops group conduct inter-branch training/school, the Military as a whole has began doing this more so than ever over the last d
Ethan, actually alot of Military SF does inter branch training. SEALs train with GBs all the time and even the Marine Corps' FAST team trains with the Royal Marines on a Yearly basis.
Rangers do not go to BUD/S, what BUD/S means is Basic Underwater Demolition/ SEALS and in its name it means its reserved for seals, the Trainees who drop out of BUD/S go off and do what they like some go to marine special forces but most switch off to there previously designated job that they had to pick when the depped in.
But BUD/S isent the end for seals training no they go to other training courses after BUD/S that can prove to be a little bit tougher than BUD/S the. The whole point of BUD/S is for the trainers to show to the trainees that with your mind your body will do anything.
This work out will prove daunting at the begining like all tough workouts but it will get easier. It should get you prepared for any special forces you might be interested in.