*Please note: This product is an E-Book, a digital file which you can
download to your computer to read, or print. A book will not be shipped to
you. You will be able to download the file after you check-out.
road to becoming a SEAL is long and challenging. In some cases, it may
actually be harder to enter SEAL training than to graduate from SEAL
training. It regularly takes an individual nearly two years of rigorous
training, as in this program before you are physically ready for BUD/S.
Most of the students who fail BUD/S are
those who “thought” they were in shape but really were not.
Smith's Navy SEAL Workout E-Books are designed specifically for the
future BUD/S student who seeks to become fully physically and mentally
prepared for the rigorous training they are about to face.
can score the following on the BUD/S Physical Fitness Test (PFT)
you will have a chance to graduate:
These are not minimum standards to get into BUD/S. These are proven
standards of a majority of the graduates when they arrive at BUD/S. It
does not mean you will graduate if you can reach these standards, in
fact, many BUD/S students with scores better than these have quit.
After you reach these scores, it all becomes mental toughness that will
help you graduate. That is an un-measurable element of the BUDS
student. However, one common denominator between most of the graduates
who have this mental toughness is they were also in great shape as
- 500 yd Swim – under 9:00
- Pushups in 2:00 – 100+
- Situps in 2:00 – 100+
- Pullups – 20+
- 1.5 mile run – under 9:00
Getting accepted into these groups requires a motivated person --
not only physically fit, but also mentally tough and quick thinking.
Here is the physical fitness test for the Navy SEALS' training program,
known as BUD/S (Basic Underwater Demolition/SEALs). Are you up to it?
-- Swim 500 yards. Maximum time allowed is 12 minutes, 30 seconds --
but to be competitive, you should swim the distance in at least 8 to 9
minutes, utilizing only the side or breast stroke. Recommended workout
and training tips: Get technique training and learn to pace yourself.
Try five to 10 sets of 100-yard swims, working on a pace that will get
you below the competitive times. (Rest 10 minutes before moving on to
the next exercise.)
-- Max push-ups. Minimum number is 42 in 2 minutes, but you should
shoot for at least 100 for an average score. Do not pace yourself. Push
as many push-ups out as fast as you can, but do not neglect proper form
or the SEAL instructor will not count them. Try five sets of 30 seconds
worth of maximum push-ups. Work your way up to five sets of 1 minute of
maximum push-ups. (Rest 2 minutes, then move on to the next step.)
-- Max sit-ups. Minimum number is 52 in 2 minutes, but you should
strive for at least 90 to 100 in 2 minutes for an average score. PACE
yourself! Try doing 20 to 30 sit-ups in 30 seconds; that will put you
within the 80-to-100-sit-ups range for 2 minutes. Try five sets of 30
seconds each, shooting for your goal pace. Shoot for five sets of 1
minute at your goal pace. (Rest 2 minutes.)
-- Max pull-ups. Minimum is eight with no time limit, but you cannot
touch the ground or let go of the bar. You should be able to do 15 to
20 to be competitive. Try a pyramid of pull-ups: work your way up from
one pull-up the first set until you can no longer do any more sets,
then return down the pyramid repeating in reverse order
(1,2,3,4,5,6,5,4,3,2,1). (Rest 10 minutes before plunging into the last
-- 1.5-mile run. Wearing boots and pants, the maximum time allowed
for this one is 11 minutes, 30 seconds, but you should be able to cover
the distance in 9 to 10 minutes to be competitive. Pace yourself: do
not start off too fast on the first lap. Shoot for a 90-seconds
quarter-mile run time around a standard high school track. Repeat this
pace for six to 10 sets until you no longer have to rest in between
There is very little difference in the type of person who joins the
Army Green Berets, Marine RECON, Air Force Pararescue Jumpers, or Navy
SEALs. There is one main thing that all of the Special Forces units
have in common: Minimum standards are ignored, and they always push
themselves to their maximum physical effort.Remember, the BUD/s PFT is
a tough workout.
As with any workout, if you know you're not up to it, don't try it; if you have doubts, consult your physician.
With each download you get 40-50 hours of training personally
designed by Stew Smith for future students of the agency or group AND
access to Stew Smith for any answers to your training questions!!