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written by Ivan Alenko
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posted in category Copied Stuff / Body
posted at 21. Apr '18

BUD/S Warning Order (1) - Preparation

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 in sports that require a high level of cardiovascular activity are in Category II. Swimming, running, and wrestling are good examples of such sports.

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 overstress 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.

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 buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.

Running Schedule I:

Week Per Week Per Day Pace Days
1 6 miles (9.65 km) 2 miles (3.22 km) 8:30/mile (5:27/km) M/W/F
2 6 miles (9.65 km) 2 miles (3.22 km) 8:30/mile (5:27/km) M/W/F
3 No running. High risk of stress fractures.    
4 9 miles (14.48 km) 3 miles (4.83 km) 8:30/mile (5:27/km) M/W/F
5 11 miles (17.70 km) 2/3/4/2 miles (3.22/4.83/6.44/3.22 km) 8:30/mile (5:27/km) M/Tu/Th/F
6 11 miles (17.70 km) 2/3/4/2 miles (3.22/4.83/6.44/3.22 km) 8:30/mile (5:27/km) M/Tu/Th/F
7 16 miles (25.75 km) 3/4/5/2 miles (4.83/6.44/8.05/3.22 km) 8:30/mile (5:27/km) M/Tu/Th/F
8 16 miles (25.75 km) 3/4/5/2 miles (4.83/6.44/8.05/3.22 km) 8:30/mile (5:27/km) M/Tu/Th/F
9 16 miles (25.75 km) 3/4/5/2 miles (4.83/6.44/8.05/3.22 km) 8:30/mile (5:27/km) M/Tu/Th/F

Physical Training Schedule I:


Sets of Repetitions Sets of Repetitions

Week #1:

  • 4 X15 Push-ups

Week #2:

  • 5 X 20 Push-ups

Week #3 & 4:

  • 5 X 25 Push-ups

Weeks #5 & 6:

  • 6 X 25 Push-ups
  • 4 X 20 Sit-ups
  • 3 X 3 Pull-ups
  • 2 X 8 Pull-ups

Weeks #7 & 8:

  • 6 X 30 Push-ups
  • 5 X 20 Push-ups
  • 3 X 3 Pull-ups
  • 2 X 10 Pull-ups

Week #9:

  • 6 X 30 Push-ups
  • 5 X 25 Push-ups
  • 3 X 4 Pull-ups
  • 3 X 10 Pull-ups

*Note: For best results, alternate exercises. Do a set of Push-ups, then a set of Push-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.
  • Week #9: Swim continuously for 35 min.

*Note: If you have access to a pool, swim every day 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 the 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 of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.

Running Schedule II:

(M/Tu/Th/F/Sat) Total

  • 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
  • Week #6: (5/6/6/6/4) miles 27 miles/week
  • Week #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.

PT Schedule II: (Mon/Wed/Fri)

Sets of Repetitions

Week #1, 2:

  • 6 X 30 Push-ups
  • 6 X 35 Push-ups
  • 3 X 10 Pull-ups
  • 3 X 20 DIPS

Week #3, 4:

  • 10 X 20 Push-ups
  • 10 X 25 Push-ups
  • 4 X 10 Pull-ups
  • 10 X 15 DIPS

Week #5:

  • 15 X 20 Push-ups
  • 15 X 25 Push-ups
  • 4 X 12 Pull-ups
  • 15 X 15 DIPS

Week #6:

  • 20 X 20 Push-ups
  • 25 X 25 Push-ups
  • 5 X 12 Pull-ups
  • 20 X 15 DIPS

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The above exercises can get a bit boring after a while. Here are some more workouts you can use to break up the monotony.

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, Push-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”.

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)
  • Push-ups: 3,6,9,12,15,12,9,6,3 (3x #Pull-ups)
  • DIPS: Same as Push-ups

Swimming Workouts 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.

*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.

The Stretching Plan


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 promote growth and repair of tissue and regulates the body processes. The best source of energy for the BUD/S student is carbohydrates. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, and 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 is the most important nutrient you can put in your body. You should be consuming up to four quarts of water daily. It is very easy to become dehydrated at BUD/S, so it is extremely important to hydrate yourself. Drink water before you get thirsty!!! Substances such as alcohol, caffeine, and tobacco increase your body's need for water, so, if you are going to drink, do so in moderation! 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

You want to reduce cholesterol intake, found in animal fats and even fish. You need at least 3500-4000 calories per day.

In Service Candidates Requirements and Procedures for BUD/S Training Application:

Package Requirements:

  1. Put in a “Special Request Chit” through your chain of command requesting BUD/S training.

  2. Submit a “Personal Action Request” (Form 1306/7) to SPECWAR/Diver assignment.

Submit the Following With Your Request:

a. A certified copy of your ASVAB test scores b. Your physical screening test results c. Pressure and oxygen tolerance test results (if completed) d. Your completed diving physical (Form SF88-SF93) e. Certified copy of your latest performance evaluation report

Mail Your Package To:

SPECWAR/Diver Assignment NMPC 401D Department of the Navy Washington D.C. 20379

Phone-(703)614-1091 DSN 224-1091/92

Physical/Mental Requirements:

  1. Pass a diving physical exam

  2. Eye sight cannot be worse than 20/40 in one eye and 20/70 in the other eye and must be correctable to 20/20 with no color blindness

  3. Minimum ASVAB score: VE AR=104, MC=50

  4. Must be 28 years old or less

  5. Only men are eligible. (Demi Moore need not apply)

You Must Be Able To Pass This Physical Screening Test:

  1. 500 yard swim using breast and/or side stroke in 12:30

Ten minute rest

  1. Perform minimum of 42 Push-ups in 2 minutes

Two minute rest

  1. Perform minimum of 50 Push-ups in 2 minutes

Two minute rest

  1. Perform at least 6 Pull-ups, no time limit

No time limit

  1. Run 1.5 miles wearing boots and pants in 11:30

*As a reminder, there are no maximums on these physical tests. Prospective trainee should provide the best scores possible, i.e., give his best effort.

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