The SEAL SWCC Naval Special Warfare (NSW) Physical Training Guide (PTG) provides information about the type of training required to properly prepare for the rigors of Basic Underwater Demolition/SEAL (BUD/S) or Alpha Phase. Each week of progressively harder workouts in the PTG is designed to help you develop the strength and endurance to withstand the rigors of training.
The PTG is designed to assist anyone who wants to improve their fitness in order to take and pass the NSW Physical Screening Test (PST) and succeed at BUD/S or Alpha Phase.
The PTG offers a 26 week training template that will help a person with average fitness train effectively and minimize the risk of injury. The training template can be modified to suit your individual needs. If you want, you can extend the 26 week training template indefinitely.
If you're preparing for the PST, you should occasionally do a practice or mock PST. Simulate actual PST conditions as much as possible, including recovery periods between events and strict standards of performance. Fine-tune your nutrition and warm-up strategies. Optimize your pacing to get the overall best results. You might use results to adjust your training paces and reps for run, swim, and push-sit-pull workouts. Do not practice too often. Every 4-6 weeks should be sufficient.
You want to give your body a chance to adapt to training before you test, and you don't want to disrupt your normal training schedule too often. Choose a day for a mock PST and determine how to modify your other workouts for the week. There's no perfect way to do this but one suggestion is to do the mock PST on a day you normally do your Long Interval (LI) workout for running or swimming. You might shorten your workouts the day before (e.g., Long Slow Distance (LSD)) so you're not too tired. Tapering improves performance but different people respond best to different tapers, so that is something else to figure out as you practice. After several weeks of training and a couple of mock PST's you should have a pretty good idea of where you're at, what you need to work on most, and how ready you are for an actual PST.
ENLISTED SEAL | ||||||
---|---|---|---|---|---|---|
Exercise | Time | Rest | Average | Minimum | ||
Swim 500 yards (breast or sidestroke) | Unlimited | 10:00 minutes | 9:30 | 12:30 | ||
Push-up | 2:00 minutes | 2:00 minutes | 75 | 50 | ||
Curl-up | 2:00 minutes | 2:00 minutes | 75 | 50 | ||
Pull-up | 2:00 minutes | 2:00 minutes | 15 | 10 | ||
Run 1.5 miles | Unlimited | Event over | 9:30 | 10:30 | ||
Use the SEAL PST Calculator to find out if you've got what it takes to join NSW. |
SEAL OFFICER | ||||||
---|---|---|---|---|---|---|
Exercise | Time | Rest | Average | Minimum | ||
Swim 500 yards (breast or sidestroke) | Unlimited | 10:00 minutes | 9:00 | 12:30 | ||
Push-up | 2:00 minutes | 2:00 minutes | 85 | 50 | ||
Curl-up | 2:00 minutes | 2:00 minutes | 85 | 50 | ||
Pull-up | 2:00 minutes | 2:00 minutes | 20 | 10 | ||
Run 1.5 miles | Unlimited | Event over | 9:00 | 10:30 | ||
Use the SEAL Officer PST Calculator to find out if you've got what it takes to join NSW. |
SWCC | ||||||
---|---|---|---|---|---|---|
Exercise | Time | Rest | Average | Minimum | ||
Swim 500 yards (breast or sidestroke) | Unlimited | 10:00 minutes | 10:00 | 13:00 | ||
Push-up | 2:00 minutes | 2:00 minutes | 70 | 50 | ||
Curl-up | 2:00 minutes | 2:00 minutes | 70 | 50 | ||
Pull-up | 2:00 minutes | 2:00 minutes | 10 | 06 | ||
Run 1.5 miles | Unlimited | Event over | 10:00 | 12:00 | ||
Use the SWCC PST Calculator to find out if you've got what it takes to join NSW. |
Most of your cardiovascular exercise should focus on running and swimming. Resistance training targeting the whole body should be performed to develop the optimal muscular strength and endurance to resist injury and succeed at BUD/S or Alpha Phase. Specific emphasis on push-ups, sit-ups, and pull-ups will be necessary to achieve the required standards for the PST. Cross-training such as cycling, rowing, or hiking will complement and supplement your basic training. Work to achieve balanced fitness, with the optimal combination of endurance, strength, mobility, and flexibility. Work to improve your unsatisfactory qualities, and don’t just focus on the things you're good at.
Every workout should begin with a warm-up. Even for LSD workouts, where the intensity will be moderate, you should spend several minutes specifically preparing to improve the quality of the workout. Include some dynamic stretching, some easy jogging or swimming, and even some bursts of speed. For Interval sessions, your warm-up should be long and thorough. Your total warm-up distance may be as great as the total distance you cover during the work intervals (2-4 miles for running and 800-1600 yards for swimming). Include dynamic stretching, drills, easy jogging or swimming, and several high-intensity bursts of speed that last 30 seconds or longer.
For Interval training, the time spent between work intervals must include active recovery. Spend at least half the recovery time jogging/walking briskly or swimming easily. This will maintain blood flow to the muscles, deliver oxygen and nutrients and remove waste, allowing you to perform at higher intensity during the work periods.
After your workout, include a cool-down period. This means a few minutes of easy jogging or swimming after LSD sessions, and more extended work to gradually return to baseline after an intense interval session. For cool-down, you may choose to do a cross-training activity like cycling instead of running or swimming.
Depending on how much you do, your total distance of warm-up, active recovery, and cool-down for all workouts may be 1/3 to 1/2 of your total training distance so it is important to give these aspects proper consideration and perform them with as much attention to detail as the actual workouts. The Weekly Running and Swimming Tables below provide a sample of how your total run and swim distances (all workouts) might gradually increase over several weeks, with total workout distances as well as additional distance that might come from WU, AR, and CD.
Success in BUD/S or BCS requires a certain amount of strength (though strength does has less effect on success than running or swimming ability). Strength is necessary to perform demanding evolution's during the selection pipeline as well as remain resistant to injury. Developing an effective strength program involves targeting the whole body (upper, core, lower); maintaining balance across opposing muscle groups (push-pull); and targeting muscles known to affect injury risk (including rotator cuff, hamstrings, and torso rotators). Many different programs and methods have been used to improve strength.
Keeping in mind the specific needs of BUD/S or Alpha Phase, and the necessity of emphasizing running and swimming during preparation:
It is not necessary to perform multiple sets of each exercise to realize significant gains in strength. One set to momentary muscle failure is generally sufficient. This also leaves time for more exercises to target the whole body. The weight and number of repetitions is not critical, as long as momentary muscle failure is reached. This means completing as many reps as possible with proper form. When you become too fatigued to do another repetition without sacrificing technique, put the weight down. Generally choose a weight you can lift 8-12 times with proper form before failure. On different days for different exercises, choose heavier weight so you finish in fewer reps (4-6), or lighter weight so you finish with more reps (15 or even 20). Changing the weight and reps periodically will increase overall strength under different conditions. Over time, you will be able to lift a given weight for more reps. Here is a hypothetical example of how you might perform an exercise such as the overhead dumbbell press over several workouts: 8x45lbs, 10x40lbs, 6x50lbs, 9x45lbs, 11x40lbs, 7x50lbs, etc. Your actual numbers may vary from this example but in general you do more reps with lighter weights (or fewer reps with heavier weights) as you work towards momentary muscle failure.
During a workout, move from one exercise to the next efficiently. Recover as necessary, but don’t waste time. By the same token, don’t race. Perform each exercise with the best technique possible. Do the exercises in any order, but alternate between pushing and pulling.
Mix up the order for different workouts on different days. Choose different variations (different forms of resistance) for the same basic movement on different days for different workouts (such as machine chest press one day and dumbbell press another). A whole-body workout should be completed in an hour or less. The entire body can be trained in a single session 2-3x per week, or different regions (upper, core, lower) can be trained separately on different days depending on the time you have or if you want to coordinate strength training with running or swimming. It is possible to do strength training daily as long as each region/muscle group gets 2-3 days of recovery between sessions. Train each region no less than 1x and no more than 3x per week, with the exception of Core. Core exercises such as planks, side plank, and bridge can and should be performed more frequently (4-6x per week).
Training the whole body in one session or by different regions on different days will provide similar results, so the choice is yours depending on what fits your schedule best. There are advantages and disadvantages to strength training before or after a running or swimming workout, so once again do whatever fits your schedule best.
Candidates have asked what will be the effect of combining heavy weights for exercises like bench press or lat pull-downs with many sets of push-ups and pull-ups. Will this cause over-training? This should not be a problem if the basic recommendations for limiting strength training (weight lifting) to twice per week and calisthenics numbers are kept within the suggested ranges.
The movement category tables below provide the basic movement categories for the upper body, trunk, and lower body with examples of exercises using body weight or other forms of resistance (such as dumbbells).
RESISTANCE SOURCE EXAMPLES | ||
---|---|---|
Movement categories | Body weight exercises | Other external |
Overhead push | Pike push-up | Bar, DB, KB, machine (also lateral or front raise w/ DB) |
Overhead pull | Pull-ups, rope climbs | Pull-ups w/ vest, lat pulldown machine |
Chest press | Push-ups, clapping push-ups | Bar, DB, KB, machine, push-ups w/ vest (also incline/decline) |
Row pull | Horizontal pull-ups (on dip bars) | Bar, DB, KB, machine |
Downward push | Dips | Triceps pushdown or kickback, weighted dips, ring dips |
Upward pull | Chin-ups | Upright row, curl, shrug |
Rotator cuff | N/A | DB, cable, elastic band |
Mid/Lower traps | Arm haulers | DB, cable, elastic band |
DB = Dumbbells; KB = Kettle bells; BOSU = Stability trainer; RDL = Romanian dead lift; COD = Change of direction |
RESISTANCE SOURCE EXAMPLES | ||
---|---|---|
Movement categories | Body weight exercises | Other external |
Flexion | Sit-ups, crunches, reverse crunches, knees-to-elbows, leg lever hold | Inclined sit-up, BOSU, stability ball, machine |
Extension | Superman, front plank | RDL, platform, machine |
Rotation | Leg wipers, Russian twist, scissors, bird dog, scorpion | Cable wood chopper, medicine ball toss |
Lateral | Side plank | Single arm push or pull w/ DB or KB (hold torso stable) |
DB = Dumbbells; KB = Kettle bells; BOSU = Stability trainer; RDL = Romanian dead lift; COD = Change of direction |
RESISTANCE SOURCE EXAMPLES | ||
---|---|---|
Movement categories | Body weight exercises | Other external |
Hip extension | Vertical jumps, broad jumps | Squat, leg press, deadlift, KB swing, box jump |
Hip flexion | Sit-ups, flutter kicks, good morning darlings | Elastic band, cable, machine |
Hip abduction | Side plank, agility/COD, carioca, side hops (1- or 2-leg) | Elastic band, cable, machine |
Knee extension | Vertical jumps, squats, lunges | Machine, squat, leg press, weighted lunge, box jump, dead lift |
Knee flexion | Bridges, manual resistance (provided by partner) | Elastic band, cable, machine |
Ankle extension | Vertical jumps, broad jumps | Weighted heel raise, box jump |
Ankle flexion | Heel walks | Elastic band, cable, machine |
Foot abduction/ adduction |
Balance, agility/COD, 1-leg side hops | Elastic band, cable |
DB = Dumbbells; KB = Kettle bells; BOSU = Stability trainer; RDL = Romanian dead lift; COD = Change of direction |
The PST requires you to give maximal effort to perform as many push-ups, sit-ups, and pull-ups as possible in two minutes. This specific performance requires specific preparation (dedicated training to improve max reps for these exercises). The PTG emphasizes the importance of balanced training, developing the whole body (upper, core, lower) and training opposing muscle groups equally (push-pull). While it is necessary to focus on push-ups, sit-ups, and pull-ups for the PST, be aware that this may contribute to muscle imbalances that affect the injury risk of BUD/S or BCS candidates. It is important to be economical and efficient when training for push-ups, sit-ups, and pull- ups to avoid over-training and creating imbalances. A good rule of thumb is to perform no more than 200 push-ups or sit-ups and no more than 50 pull-ups in a single day, and no more than 1000 push-ups or sit- ups and no more than 250 pull-ups in a week.
Practical performance goals for the PST are about 100 push-ups and sit-ups and about 20 pull-ups. The basic training method is to start with several small sets and gradually progress towards fewer, larger sets. The total reps will gradually increase, but not beyond the upper limit per day. Recover enough between sets to maintain quality repetitions. Over time, reduce the recovery between sets, without reducing the quality of reps. The push-up, sit-up and pull-up tables provide a specific training matrix based on your current max. The PST requires fast reps, so occasionally (about once a week) practice doing push-ups, sit-ups, and pull-ups as if you're doing the PST. Determine your current max for each exercise. Work on the rhythm and pacing that will produce your best PST score. Make sure to review the current standards for acceptable technique so all your reps will count when taking the PST.
For the majority of training, follow the guidelines for push-ups, sit-ups, and pull-ups provided below in the Physical Training Guide. This involves moving with control through a full range of motion and emphasizing the eccentric (negative) portion. While it may not be obvious, this will improve your ability to perform the PST, and will also enhance your ability to perform other tasks in BUD/S or Alpha Phase and increase your resistance to injury. Focus on progressing through the matrix in the table below with high-quality repetitions.
PUSH-UP AND SIT-UP WORKOUTS | |||
---|---|---|---|
Max reps are | Sets | Reps | Total reps |
<40 | 5-6 | 10-15 | 50-90 |
40-60 | 4-5 | 15-20 | 60-100 |
60-80 | 4-5 | 20-25 | 80-125 |
80-100 | 3-4 | 30-40 | 90-160 |
>100 | 3-4 | 40-50 | 120-200 |
PULL-UP WORKOUTS | |||
---|---|---|---|
Max reps are | Sets | Reps | Total reps |
<6 | 5-6 | 2-3 | 10-18 |
6-9 | 4-5 | 4-5 | 16-25 |
10-12 | 4-5 | 5-6 | 20-30 |
13-15 | 3-4 | 8-10 | 24-40 |
>15 | 3-4 | 10-12 | 30-48 |
The intensity of Long Slow Distance (LSD) work is low to moderate, so your pace should feel somewhat relaxed. These workouts build endurance and provide relative recovery between more intense sessions. To determine the appropriate intensity, use the Talk Test. You should be able to talk comfortably in short sentences while training, drawing breath between phrases. If you can’t speak, you're working too hard, and if you can speak continually, you're not working hard enough.
For LSD workouts, focus more on duration than intensity. Forty minutes of continual running or swimming is typical. A beginner may need to start at twenty minutes, and someone who is very fit might perform 90 minutes of continuous movement in one session. A practical goal is to build up to comfortably running 8-10 miles or swimming 1.5-2 miles without stopping.
On a weekly basis, try to perform two LSD sessions for running and swimming. Make one a longer session and the other a shorter session, but keep the pace about the same (don’t try to go much harder on the shorter session because it is shorter. There are Interval sessions for higher intensity). It is possible to do more than two LSD sessions for running or swimming or both, but that should come after many weeks of training. To sustain long term improvement and avoid injury, it is important to start with a modest training volume and then gradually but consistently add mileage/yardage. It has been suggested that total work be increased no more than 10% per week. Think of that as a maximum, with 5-8% being more ideal.
The two tables below provide sample schedules for Short Interval (SI) running and swimming workouts over 26 weeks. You can follow the schedules exactly as they are or modify them to suit your needs, as long as you follow the same basic structure and are careful not to increase your total mileage/yardage too quickly or your intensity too severely. Beyond 26 weeks, don’t increase the amount of Interval Training (you can still work on getting faster). You can add more LSD work if appropriate, or add more cross training. These sessions alternate short, intense work intervals with periods of recovery.
Typical formats include running 400m (1/4 mile) repeats or swimming 100 yard repeats, allowing a recovery period of 2-2.5 times the amount of time it takes to perform the work interval. Initially, your intensity or pace should be slightly faster than the pace of your most recent 1.5-mile run or 500-yard swim. For running, your 400m interval pace should be about 4 seconds faster than your base pace, and for swimming, your 100 yard interval pace should be 2 seconds faster than your base.
For example, if you recently completed a 1.5-mile run in 10:30 (1:45 per 400m or 1/4 mile), your SI training pace should be about 1:41 per 400m. If you completed a 500-yard swim in 10:30 (2:06 per 100 yards), your SI intervals should be approximately 2:04 per 100 yards. These are just estimated paces to get you started, and probably won’t seem very difficult for only four intervals. As your fitness and experience improve, you can go faster.
Your first SI workout should consist of 4 repeats, and build progressively toward completing 8 intervals. Do not run or swim more than 8 intervals during a SI session. When you can complete all 8 intervals at high intensity, work on gradually performing the intervals a little faster each week. Work on consistency, trying to keep little variation between your fastest and slowest interval and pacing yourself to be fastest at the end of the workout.
For variety, you can change the interval length for different workouts. For running, instead or in addition to 400m (1/4-mile) intervals, use 200m, 300m, 600m, or 800m intervals. For swimming, supplement 100 yard intervals with 50-, 75-, 150-, or 200 yard intervals. Use any combination (they don’t have to be all the same) that add up to no more than 3200m (2 miles) for running and 800-yards for swimming. Allow enough recovery time after each interval to maintain the proper work intensity (2-2.5 x the work time). To promote faster, more complete recovery, use active recovery.
RUNNING SHORT INTERVALS 26 WEEKS OF WORKOUTS (METERS) |
|||||||||
---|---|---|---|---|---|---|---|---|---|
Week | Total Meters | Intervals | |||||||
Recovery period: 2-2.5 x the work time | |||||||||
1st | 2nd | 3rd | 4th | 5th | 6th | 7th | 8th | ||
1 | 1600 | 400 | 400 | 400 | 400 | ||||
2 | 1600 | 200 | 400 | 400 | 400 | 200 | |||
3 | 1800 | 400 | 400 | 400 | 200 | 200 | 200 | ||
4 | 1800 | 200 | 400 | 600 | 400 | 200 | |||
5 | 2000 | 400 | 400 | 400 | 400 | 400 | |||
6 | 2000 | 600 | 400 | 400 | 200 | 200 | 200 | ||
7 | 2200 | 400 | 400 | 400 | 400 | 200 | 200 | 200 | |
8 | 2200 | 600 | 400 | 400 | 400 | 200 | 200 | ||
9 | 2400 | 400 | 400 | 400 | 400 | 400 | 400 | ||
10 | 2400 | 600 | 600 | 300 | 300 | 300 | 300 | ||
11 | 2600 | 400 | 400 | 400 | 400 | 400 | 200 | 200 | 200 |
12 | 2600 | 200 | 600 | 200 | 600 | 200 | 600 | 200 | |
13 | 2800 | 400 | 400 | 400 | 400 | 400 | 400 | 400 | |
14 | 2800 | 800 | 400 | 400 | 300 | 300 | 300 | 300 | |
15 | 2800 | 600 | 600 | 600 | 400 | 400 | 200 | ||
16 | 2800 | 400 | 600 | 800 | 600 | 400 | |||
17 | 3000 | 600 | 400 | 400 | 400 | 300 | 300 | 300 | 300 |
18 | 3000 | 600 | 600 | 600 | 600 | 600 | |||
19 | 3000 | 300 | 300 | 300 | 600 | 600 | 300 | 300 | 300 |
20 | 3000 | 800 | 600 | 400 | 300 | 300 | 300 | 300 | |
21 | 3200 | 400 | 400 | 400 | 400 | 400 | 400 | 400 | 400 |
22 | 3200 | 400 | 400 | 800 | 800 | 400 | 400 | ||
23 | 3200 | 400 | 400 | 400 | 400 | 400 | 400 | 400 | 400 |
24 | 3200 | 200 | 400 | 600 | 800 | 600 | 400 | 200 | |
25 | 3200 | 800 | 800 | 800 | 800 | ||||
26 | 3200 | 400 | 400 | 400 | 400 | 400 | 400 | 400 | 400 |
>26 | 3200 |
SWIMMING SHORT INTERVALS 26 WEEKS OF WORKOUTS (YARDS) |
|||||||||
---|---|---|---|---|---|---|---|---|---|
Week | Total Yards | Intervals | |||||||
Recovery period: 2-2.5 x the work time | |||||||||
1st | 2nd | 3rd | 4th | 5th | 6th | 7th | 8th | ||
1 | 400 | 100 | 100 | 100 | 100 | ||||
2 | 400 | 50 | 100 | 100 | 100 | 50 | |||
3 | 450 | 100 | 100 | 100 | 50 | 50 | 50 | ||
4 | 450 | 50 | 100 | 150 | 100 | 50 | |||
5 | 500 | 100 | 100 | 100 | 100 | 100 | |||
6 | 500 | 150 | 100 | 100 | 50 | 50 | 50 | ||
7 | 550 | 100 | 100 | 100 | 100 | 50 | 50 | 50 | |
8 | 550 | 150 | 100 | 100 | 100 | 50 | 50 | ||
9 | 600 | 100 | 100 | 100 | 100 | 100 | 100 | ||
10 | 600 | 150 | 150 | 75 | 75 | 75 | 75 | ||
11 | 650 | 100 | 100 | 100 | 100 | 100 | 50 | 50 | 50 |
12 | 650 | 50 | 150 | 50 | 150 | 50 | 150 | 50 | |
13 | 700 | 100 | 100 | 100 | 100 | 100 | 100 | 100 | |
14 | 700 | 200 | 100 | 100 | 75 | 75 | 75 | 75 | |
15 | 700 | 150 | 150 | 150 | 100 | 100 | 50 | ||
16 | 700 | 100 | 150 | 200 | 150 | 100 | |||
17 | 750 | 150 | 100 | 100 | 100 | 75 | 75 | 75 | 75 |
18 | 750 | 150 | 150 | 150 | 150 | 150 | |||
19 | 750 | 75 | 75 | 75 | 150 | 150 | 75 | 75 | 75 |
20 | 750 | 200 | 150 | 100 | 75 | 75 | 75 | 75 | |
21 | 800 | 100 | 100 | 100 | 100 | 100 | 100 | 100 | 100 |
22 | 800 | 100 | 100 | 200 | 200 | 100 | 100 | ||
23 | 800 | 100 | 100 | 100 | 100 | 100 | 100 | 100 | 100 |
24 | 800 | 50 | 100 | 150 | 200 | 150 | 100 | 50 | |
25 | 800 | 200 | 200 | 200 | 200 | ||||
26 | 800 | 100 | 100 | 100 | 100 | 100 | 100 | 100 | 100 |
>26 | 800 |
The two tables below provide sample schedules for Long Interval (LI) running and swimming workouts over 26 weeks. You can follow the schedules exactly as they are or modify them to suit your needs, as long as you follow the same basic structure and are careful not to increase your total mileage/yardage too quickly or your intensity too severely. Beyond 26 weeks, don’t increase the amount of interval training (you can still work on getting faster). You can add more LSD work if appropriate, or add more cross training.
These sessions typically involve up to 30 minutes of total work (not including recovery) in 1-4 intervals. These intervals typically involve moving for approximately 7-20 minutes without stopping at a pace approximately 90-95% of the maximal pace you could hold for that duration.
Here's a simple example for running. If you can run 1.5 miles in 9:00 (6:00/mile pace), your LI running workouts would be around 6:20-6:40/mile pace. The workout should be very demanding but not totally exhausting. On a scale of 1-10, with 10 being the greatest effort possible, the workout should feel like 8-9. If you're not sure what your pace should be, don’t overthink it. Work hard and try to get faster over time.
A good place to start for LI workouts is 2 x 1 mile for running and 2 x 400-yards for swimming. Over several weeks, increase the total work to 4-4.5 miles (running) and 16-1800 yards (swimming). Use different combinations of total intervals (1-4) of various lengths: 1, 1.25, 1.5, 2, or 3 miles for running and 400, 500, 600, 800, and 1200 yards for swimming. When performing more than one repetition, allow sufficient recovery between repetitions so you can maintain the desired intensity of 90-95% of maximal pace.
A reasonable recovery period is generally 7-10 minutes, depending on how long or intense the work period is. During this time, use active recovery: keep moving at a low intensity (slow jog or brisk walk for running or an easy stroke for swimming). Come to a complete stop only long enough to get a drink, stretch, etc.
RUNNING LONG INTERVALS 26 WEEKS OF WORKOUTS (MILES) |
|||||
---|---|---|---|---|---|
Week | Total miles | Intervals | |||
Recovery period: 7-10 minutes | |||||
1st | 2nd | 3rd | 4th | ||
1 | 2 | 1 | 1 | ||
2 | 2 | 2 | |||
3 | 2.25 | 1.25 | 1 | ||
4 | 2.25 | 1 | 1.25 | ||
5 | 2.5 | 1.5 | 1 | ||
6 | 2.5 | 1 | 1.5 | ||
7 | 2.75 | 1.5 | 1.25 | ||
8 | 2.75 | 1.25 | 1.5 | ||
9 | 3 | 1.5 | 1.5 | ||
10 | 3 | 3 | |||
11 | 3.25 | 1.25 | 1 | 1 | |
12 | 3.25 | 1 | 1 | 1.25 | |
13 | 3.5 | 1.5 | 1 | 1 | |
14 | 3.5 | 1 | 1.5 | 1 | |
15 | 3.75 | 1.5 | 1.25 | 1 | |
16 | 3.75 | 1.25 | 1.25 | 1.25 | |
17 | 4 | 3 | 1 | ||
18 | 4 | 2 | 2 | ||
19 | 4 | 1 | 1 | 1 | 1 |
20 | 4 | 1 | 3 | ||
21 | 4.5 | 2 | 1.5 | 1 | |
22 | 4.5 | 1.5 | 1.5 | 1.5 | |
23 | 4 | 2 | 2 | ||
24 | 4.5 | 2 | 1.5 | 1 | |
25 | 4 | 1 | 1 | 1 | 1 |
26 | 4.5 | 1.5 | 1.5 | 1.5 | |
>26 | 4-4.5 |
SWIMMING LONG INTERVALS 26 WEEKS OF WORKOUTS (YARDS) |
|||||
---|---|---|---|---|---|
Week | Total yards | Intervals | |||
Recovery period: 7-10 minutes | |||||
1st | 2nd | 3rd | 4th | ||
1 | 800 | 400 | 400 | ||
2 | 800 | 800 | |||
3 | 900 | 500 | 400 | ||
4 | 900 | 400 | 500 | ||
5 | 1000 | 600 | 400 | ||
6 | 1000 | 400 | 600 | ||
7 | 1100 | 600 | 500 | ||
8 | 1100 | 500 | 600 | ||
9 | 1200 | 600 | 600 | ||
10 | 1200 | 1200 | |||
11 | 1300 | 500 | 400 | 400 | |
12 | 1300 | 400 | 400 | 500 | |
13 | 1400 | 600 | 400 | 400 | |
14 | 1400 | 400 | 600 | 400 | |
15 | 1500 | 600 | 500 | 400 | |
16 | 1500 | 500 | 500 | 500 | |
17 | 1600 | 1200 | 400 | ||
18 | 1600 | 800 | 800 | ||
19 | 1600 | 400 | 400 | 400 | 400 |
20 | 1600 | 400 | 1200 | ||
21 | 1800 | 800 | 600 | 400 | |
22 | 1800 | 600 | 600 | 600 | |
23 | 1600 | 800 | 800 | ||
24 | 1800 | 800 | 600 | 400 | |
25 | 1600 | 400 | 400 | 400 | 400 |
26 | 1800 | 600 | 600 | 600 | |
>26 | 16-1800 |
RUN DISTANCES | |||||||
---|---|---|---|---|---|---|---|
Week | LSD 1 | LSD 2 | LSD 3 | LI | SI | WU/CD | Total miles |
1 | 4 | 2 | 2.0 | 1.0 | 10 | 19 | |
2 | 4 | 2 | 2.0 | 1.0 | 10 | 19 | |
3 | 4.5 | 2 | 2.3 | 1.1 | 10 | 20 | |
4 | 4.5 | 2 | 2.3 | 1.1 | 10 | 20 | |
5 | 5 | 2.5 | 2.5 | 1.3 | 10 | 21 | |
6 | 5 | 2.5 | 2.5 | 1.3 | 10 | 21 | |
7 | 5.5 | 2.5 | 2.8 | 1.4 | 10 | 22 | |
8 | 5.5 | 2.5 | 2.8 | 1.4 | 10 | 22 | |
9 | 6 | 3 | 3.0 | 1.5 | 10 | 24 | |
10 | 6 | 3 | 3.0 | 1.5 | 10 | 24 | |
11 | 6.5 | 3 | 3.3 | 1.6 | 10 | 24 | |
12 | 6.5 | 3 | 3.3 | 1.6 | 10 | 24 | |
13 | 7 | 3.5 | 3.5 | 1.8 | 10 | 26 | |
14 | 7 | 3.5 | 3.5 | 1.8 | 10 | 26 | |
15 | 7.5 | 3.5 | 3.8 | 1.8 | 10 | 27 | |
16 | 7.5 | 3.5 | 3.8 | 1.8 | 10 | 27 | |
17 | 8 | 4 | 4.0 | 1.9 | 10 | 28 | |
18 | 8 | 4 | 4.0 | 1.9 | 10 | 28 | |
19 | 8.5 | 4 | 4.0 | 1.9 | 10 | 28 | |
20 | 8.5 | 4 | 4.0 | 1.9 | 10 | 28 | |
21 | 9 | 4.5 | 4.5 | 2.0 | 10 | 30 | |
22 | 9 | 4.5 | 4.5 | 2.0 | 10 | 30 | |
23 | 9.5 | 4.5 | 4.0 | 2.0 | 10 | 30 | |
24 | 9.5 | 4.5 | 4.5 | 2.0 | 10 | 31 | |
25 | 10 | 5 | 4.0 | 2.0 | 10 | 31 | |
26 | 10 | 5 | 4.5 | 2.0 | 10 | 32 | |
>26 | 10+ | 5+ | 3+ | 4-4.5 | 2.0 | 10+ | 34+ |
All values are approximate. LSD 1 is a longer session; LSD 2/3 are shorter. |
SWIM DISTANCES | |||||||
---|---|---|---|---|---|---|---|
Week | LSD 1 | LSD 2 | LSD 3 | LI | SI | WU/CD | Total yards |
1 | 1600 | 800 | 800 | 400 | 4000 | 7600 | |
2 | 1600 | 800 | 800 | 400 | 4000 | 7600 | |
3 | 1800 | 800 | 900 | 450 | 4000 | 7950 | |
4 | 1800 | 800 | 900 | 450 | 4000 | 7950 | |
5 | 2000 | 1000 | 1000 | 500 | 4000 | 8500 | |
6 | 2000 | 1000 | 1000 | 500 | 4000 | 8500 | |
7 | 2200 | 1000 | 1100 | 550 | 4000 | 8850 | |
8 | 2200 | 1000 | 1100 | 550 | 4000 | 8850 | |
9 | 2400 | 1200 | 1200 | 600 | 4000 | 9400 | |
10 | 2400 | 1200 | 1200 | 600 | 4000 | 9400 | |
11 | 2600 | 1200 | 1300 | 650 | 4000 | 9750 | |
12 | 2600 | 1200 | 1300 | 650 | 4000 | 9750 | |
13 | 2800 | 1400 | 1400 | 700 | 4000 | 10300 | |
14 | 2800 | 1400 | 1400 | 700 | 4000 | 10300 | |
15 | 3000 | 1400 | 1500 | 700 | 4000 | 10600 | |
16 | 3000 | 1400 | 1500 | 700 | 4000 | 10600 | |
17 | 3200 | 1600 | 1600 | 750 | 4000 | 11150 | |
18 | 3200 | 1600 | 1600 | 750 | 4000 | 11150 | |
19 | 3400 | 1600 | 1600 | 750 | 4000 | 11350 | |
20 | 3400 | 1600 | 1600 | 750 | 4000 | 11350 | |
21 | 3600 | 1800 | 1800 | 800 | 4000 | 12000 | |
22 | 3600 | 1800 | 1800 | 800 | 4000 | 12000 | |
23 | 3800 | 1800 | 1600 | 800 | 4000 | 12000 | |
24 | 3800 | 1800 | 1800 | 800 | 4000 | 12200 | |
25 | 4000 | 2000 | 1600 | 800 | 4000 | 12400 | |
26 | 4000 | 2000 | 1800 | 800 | 4000 | 12600 | |
>26 | 4K+ | 2K+ | 1K+ | 1.6-1.8K | .8K | 4K+ | 14K+ |
All values are approximate. LSD 1 is a longer session; LSD 2/3 are shorter. |
Below are four optional weekly workout examples. You can arrange your workouts for the first 26 weeks or for longer periods (even several years). You'll want to create balance in your workouts, considering how different workouts may interfere with each other, but results vary among different people so construct a schedule that works for you. If you run and swim on the same day, you can do either one first. If you lift weights on a day you run or swim, you can lift before or after running or swimming.
It may be preferable to split a day into morning and afternoon/evening sessions to allow better recovery, but if that is not practical, do a single session. Worry more about completing your workouts every week rather than worrying about the exact schedule. Over time, make adjustments if necessary to the days you do specific workouts, but keep following the general progressions for increasing your running, swimming, lifting, and calisthenics. Maintain your commitment to train as effectively as possible to prepare for entering the SEAL or SWCC pipeline.
7 DAYS OF WORKOUTS FOR WEEKS 1-26 | ||||||
---|---|---|---|---|---|---|
Mon | Tue | Wed | Thr | Fri | Sat | Sun |
Run LSD 1 | Swim LI | Run SI | Run LSD 2 | Run LI | Swim SI | Cross train |
Swim LSD 2 | Lift U/C/L | Lift C | Swim LSD 1 | Lift U/C/L | Lift C | |
P/S/P | P/S/P | P/S/P | Cross train | P/S/P | ||
Cross train | ||||||
SI = Short Intervals; LI = Long Intervals; LSD 1 is a longer session; LSD 2/3 are shorter; U = Upper Body; C = Core; L = Lower Body; P/S/P = Push-up, Sit-up, Pull-up |
7 DAYS OF WORKOUTS FOR WEEKS 1-26 | ||||||
---|---|---|---|---|---|---|
Mon | Tue | Wed | Thr | Fri | Sat | Sun |
Run LSD 1 | Swim LI | Run SI | Run LSD 2 | Swim LSD 1 | Run LSD 1 | Cross train |
Swim LSD 2 | Lift L | Lift C | Swim SI | Lift L | Lift C | |
Lift U/C | P/S/P | P/S/P | Lift U/C | P/S/P | P/S/P | |
Cross train | Cross train | |||||
SI = Short Intervals; LI = Long Intervals; LSD 1 is a longer session; LSD 2/3 are shorter; U = Upper Body; C = Core; L = Lower Body; P/S/P = Push-up, Sit-up, Pull-up |
7 DAYS OF WORKOUTS AFTER 26 WEEKS | ||||||
---|---|---|---|---|---|---|
Mon | Tue | Wed | Thr | Fri | Sat | Sun |
Run LSD 1 | Swim LI | Run SI | Run LSD 2 | Run LI | Run LSD 3 | P/S/P |
Swim LSD 2 | Lift U/C/L | Swim LSD 3 | Swim LSD 1 | Lift U/C/L | Swim SI | Cross train |
P/S/P | Lift C | P/S/P | Lift C | |||
SI = Short Intervals; LI = Long Intervals; LSD 1 is a longer session; LSD 2/3 are shorter; U = Upper Body; C = Core; L = Lower Body; P/S/P = Push-up, Sit-up, Pull-up |
7 DAYS OF WORKOUTS AFTER 26 WEEKS | ||||||
---|---|---|---|---|---|---|
Mon | Tue | Wed | Thr | Fri | Sat | Sun |
Run SI | Run LSD 3 | Run LI | Run LSD 2 | Swim LSD 1 | Run LSD 1 | P/S/P |
Swim LSD 2 | Swim LI | Swim LSD 3 | Swim SI | Lift L | Lift C | Cross train |
Lift U/C | Lift L | Lift C | Lift U/C | P/S/P | ||
P/S/P | ||||||
SI = Short Intervals; LI = Long Intervals; LSD 1 is a longer session; LSD 2/3 are shorter; U = Upper Body; C = Core; L = Lower Body; P/S/P = Push-up, Sit-up, Pull-up |