GET RANKED AGAINST THE '300' BEST AT BUD/S WITH THE NAVY SEAL ENLISTED PST CALCULATOR

Navy SEAL PST Calculator

The PST Calculator ranks your PST score against 300 of the best PST scores from BUD/S. The lower the score the better.

PST scoring formula

(Swim min. x 60) + swim sec. - push-up - curl-up - (pull-up x 6) + (run min. x 60) + run sec. = PST score

Create an account and access your PST scores anytime, anywhere. Easily track your progress on the go. Chart your progress daily, monthly, or yearly.

You've trained like a SEAL for a year. Now you think you have what it takes to be one. Use the PST Calculator to find out.


USE THE NAVAL SPECIAL WARFARE PHYSICAL TRAINING GUIDE TO GET IN SHAPE FOR BUD/S

Naval Special Warfare Physical Training Guide

The Naval Special Warfare Physical Training Guide (PTG) is a tailored 26 week training program designed specifically to get you ready for the high intensity evolutions of BUD/S.


BUD/S TRAINING VIDEOS

Start learning what's expected of you. All the videos are in the public domain. Feel free to download and share.


WHAT EVERY SEAL CANDIDATE SHOULD KNOW ABOUT THE PHYSICAL SCREENING TEST

This downloadable PDF is the Naval Special Warfare Physical Screening Test Instruction Standards and Procedures manual. It describes in detail the defacto standards for the Navy SEAL Physical Screening Test.


REFINE YOUR PROCESS TO MASTER THE COMBAT SIDE STROKE

The Combat Side Stroke Guide includes videos, photos, and instruction covering basic swim principles, the mechanics of the Combat Side Stroke (CSS), and practice drills to isolate and improve stroke components. You’ll find descriptions of common mistakes for each element of the stroke and tips for how to correct them.


GOLD STANDARD TIMES OF THE NAVY SEAL PHYSICAL SCREENING TEST

EXERCISE OPTIMUM MINIMUM
Swim 500 yards - Breast or Side Stroke 8:50 12:30
Push-up 100 50
Sit-up 100 50
Pull-up 20 10
1.5-Mile Run 8:50 10:30
EXERCISE TIME REST
1. Swim 500 yards - Breast or Side Stroke Until done 10:00
2. Push-up - Max set 2:00 2:00
3. Sit-up - Max set 2:00 2:00
4. Pull-up - Max set 2:00 10:00
5. 1.5-Mile Run Until done Finish

When you train for the Naval Special Warfare Physical Screening Test (PST), make sure you do your exercises in the order we list them in because that's the order you have to do them in when taking your official PST. The official PST is given by the Navy SEAL + SWCC Scout Team. Contact us to schedule yours. The overall optimum PST score we're looking for is 740 or below.

While a score of 740 is pretty solid, it's not always good enough to get you drafted. A lot of factors go into the draft - personality, team ability, etc.


Schedule your west coast PST

scoutteam@sealswcc.com


West coast PST questions


Schedule your east coast PST

scoutteam@sealswcc.com


East coast PST questions

TACTICAL INSIGHT: FIND OUT THE SPEEDS, REPS AND DISTANCES THAT CORRELATE TO HELL WEEK SUCCESS

Speed, reps and distances that correlate to Hell Week success

A three year Naval Special Warfare study comprised of thousands of SEAL candidates has identified the speeds, reps and distances that correlate to Hell Week success.

The focus of the study was to determine the optimal activities and training zones for Hell Week success. Which physical abilities have the most impact on success? Are there thresholds for success? Do the effects plateau? Are there any negative effects?


RUNNING PERFORMANCE CAN PREDICT YOUR HELL WEEK SUCCESS

Running Performance Can Predict Your Hell Week Success

Running performance is the best predictor of Hell Week success, but there's more to success than simply running a certain distance in a specific time (such as a competitive 1.5-mile time for the Physical Screening Test (PST), or being able to meet the 4-mile run standards throughout the phases of BUD/S. It's important to be able to recover quickly and completely between several high-intensity evolutions during the week.


TRANSFORM YOUR RUNNING WORKOUTS WITH INTERVALS AND LONG SLOW DISTANCES

The 'all-out, all the time' approach is counterproductive. That's just a matter of human physiology, and we can't change it, no matter how tough or hardcore we think we are. When transforming your running workouts we can never repeat enough the importance of taking a long-term approach, and to encourage SEAL candidates to focus on achieving consistent gradual progress over several months, rather than trying to achieve instant gratification and stupendous results right now (because this rapid initial increase is almost certain to precede an early plateau followed by a decline in performance). Most of all have run running.


BUD/S TRAINING STAGES

BUD/S Training Stages

The six training stages of BUD/S

  1. Naval Special Warfare Preparatory School (NSW Prep)
  2. Naval Special Warfare Orientation (NSWO)
  3. First Phase - Basic Conditioning
  4. Second Phase - Combat Diving
  5. Third Phase - Land Warfare Training
  6. SEAL Qualification Training (SQT)

CURRENT OCEAN TEMPERATURE AT BUD/S

  • By the National Oceanic and Atmospheric Administration - National Data Buoy Center

 

Forget the Great White sharks. The frigid water temperature of the pacific ocean will likely get to you before they do. Hypothermia at BUD/S is a very real possibility. Cold water breaks the hearts and minds of SEAL candidates faster than 7 BUD/S instructors ever could.

OPEN SWIM TRAINING FOR BUD/S AND THE PST: WEST COAST SCHEDULE

 

Free swim training for BUD/S and the PST. Shave times off your swim and improve technique. Meet up and train (without a coach) with other SEAL candidates from the Navy Fleet Transfer Program (FTP).

A SEAL chief, attached to the SEAL + SWCC Scout Team, acts as a coach by laying out a weekly swim training schedule to follow. Based off that schedule, you'll write your own daily training programs. Each week the chief will review your training logs and make sure you're progressing towards your goals.

Bring your own gear: mask, fins and other equipment. If you don't have the gear we may be able to provide it.

West coast swim training schedule

WHEN: Tuesday, Thursday, and Friday 9:00 - 10:15 a.m.

WHERE: Vice Admiral Martin Fitness Center, Naval Air Station North Island
San Diego, California 92155

Eligibility

Open to all active duty military. Not open to anyone else.

Enrollment: Military currently in the Fleet Transfer Program

Call or write the west coast SEAL + SWCC Scout Team and ask permission to join. Permission is given only after you've been vetted.

Enrollment: Military not in the Fleet Transfer Program

The Scout Team requires you to get a verbal/written/physical confirmation in order to attend. Call or write the west coast SEAL + SWCC Scout Team and ask permission to join. Permission is given only after you've been vetted.



scoutteam@sealswcc.com


West coast questions

OPEN SWIM TRAINING FOR BUD/S AND THE PST: EAST COAST SCHEDULE

 

Free swim training for BUD/S and the PST. Meet up and train (with a coach) to shave times off your swim and improve technique. We provide the gear (masks, fins and other equipment). Feel free to bring your own gear if you like.

East coast swim training schedule

WHEN: Monday - Friday 1:00 - 3:00 p.m.

WHERE: Naval Special Warfare Group 2 Combat Training Tank (swimming pool), Naval Amphibious Base, on the corner of Gator Blvd. and Helicopter Rd., Building #3856 Virginia Beach, Virginia 23459

Eligibility

Open to all active duty military, and pre-screened civilian personnel who plan on submitting a package for BUD/S.

Enrollment: Military - Whether you're in the Fleet Transfer Program or not

Military should just show up at the pool before class starts. Enter the office bearing the SEAL + SWCC Scout Team logo. The swim coach will get you on the roster. There is no vetting process.

Enrollment: Civilians

Civilians need to call or write the east coast SEAL + SWCC Scout Team and ask permission to join. Permission is given only after you've been vetted.



scoutteam@sealswcc.com


East coast questions