Professional Documents
Culture Documents
OVERVIEW
Before becoming Navy SEALs, candidates are put
through some of the most mentally challenging and
physically demanding training in the world. Basic
Underwater Demolition/SEAL training, or BUD/S, is
designed to find and develop men of the strongest
character who give everything they have to
accomplish their mission and support the men on
their team.
STAGE 1: NAVAL SPECIAL WARFARE
PREPARATORY SCHOOL A.K.A. BUD/S PREP
2.
3.
4.
5.
Weapons training
7.
8.
Land navigation
9.
Demolitions
10.
11.
Medical skills
12.
Maritime operations
13.
Survival
14.
Evasion
15.
Resistance
16.
Escape
17. SQT
18.
19.
20.
22.
23.
24.
25.
Swimming
27.
Running
28.
29.
30.
Group calisthenics
Academic training
31.
SEAL Ethos
32.
Core values
33.
Exercise science
34.
Nutrition
35.
Mental toughness
Military training
36.
37.
Berthing
38.
Personnel inspections
39.
Phased liberty
40.
Professional development
Physical/medical assessment
42.
Course introduction
Conditioning
43.
44.
45.
Progress tracking
Exit standards
47.
Review board
48.
Ship to BUD/S
50.
Principles of running
51.
Injury prevention
52.
53.
Plyometrics
54.
55.
Knot tying
56.
Stretching
57.
58.
Running fundamentals
59.
60.
Nutrition
61.
Supplements
62.
63.
64.
Cycle of achievement
65.
Mental toughness
66.
Goal setting
67.
68.
Core values
69.
70.
71.
72.
73.
74.
PERIODS OF RECOVERY
RUN 1/4 MILE | PROGRESSION KEY
These sessions alternate short, intense work intervals
with periods of recovery. The format consists of
running 1/4-mile intervals, allowing a recovery period
of 2-2 1/2 times the amount of time it takes to
perform the work interval.
Your intensity or pace should be slightly faster than
the pace of your most recent 1.5-mile run.
For running, your 1/4-mile interval pace should
initially be about 4 seconds faster than your base
pace.
For example, if you recently completed a 1.5-mile run
in 10:30 with a 1/4 mile base pace of 1:45 then your
interval training pace should be about 1:41.
If you have a low level of fitness, it may be necessary
to begin with 4-5 intervals per session. Build
progressively toward completing 8-10 intervals. Do
not run more than 10 intervals during an interval
session.
When you can complete 10 intervals in the
prescribed times, 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.
pull-downs
76.
77.
Upright row
78.
Pull-ups or dips
79.
Bench press
80.
Incline press
81.
82.
83.
Biceps curl
84.
Triceps extension
Lunges
86.
Leg curl
87.
Leg press
88.
Squats
89.
Calf raises
90.
Back hyperextension
91.
Dead lifts