Have you ever wondered what it takes to get as fit as a U.S. Navy SEAL?
I’ve often wondered that myself.
As a young man I often dreamed about putting myself to the challenge. I didn’t want to become a frogman. I simply wanted to see if I had what it takes.
If you ever wondered the same thing about yourself… the time is now to wonder no more. 😉
*Special Note About The Training To Become A SEAL – BUD/S?
BUD/S stands for Basic Underwater Demolition/SEAL Training and is a six-month training course held at the Naval Special Warfare Training Center in Coronado, CA. As part of the Navy SEAL Class, cadets start with 5 weeks of pre-training. then go through the Three Phases of BUD/S.
Most agree that the first phase is the most challenging. It’s made up of 8 weeks of basic conditioning that culminates with the most challenging 5 days you could ever imagine… Hell Week. (A little while back I asked 24 Elite Navy SEALs how they made it through Hell Week. It’s definitely worth a read. Click here to read the article.)
It’s been one of my life long dreams to get as fit as a Navy SEAL and I know many of you have reached out to me and expressed the same desire.
*That’s why, as a community, we will accomplish this goal.*
About The Official U.S. Navy SEAL Workout
The below workout was created by former Navy SEAL Lieutenant Stew Smith. He graduated BUD/S Class 182 as Class Leader and went on to write workouts that prepare future BUD/S cadets for BUD/S. These workouts are still in use today. He has been featured in National Geographic Channel’s Fight Science, ABC’s The View, Sports Illustrated, Men’s Health, Police Mag and many others.
He is a published author and has written “The Complete Guide to Navy Seal Fitness, Third Edition (Includes DVD): Updated for Today’s Warrior Elite
It is an honor to have him part of the SOA community and we are privileged to be going through his program.
The Seal Training Program – Unpublished Workouts of StewSmith.com
Follow Along With Me As I Go Through The Program & Get Fit Like A SEAL:
I will be leading the Iron Body Club community through all of the workouts except for the cardio workouts. Instead of creating separate posts for running or swimming days, I will just report my progress. I actually don’t have access to a pool so I will be replacing the swimming with “backward bear crawls”. If you don’t know how to do these, feel free to email me. To stay true to Stew’s program I have outlined it below exactly how he has created it so you can do the swim workouts if you have access to a pool.
Sign up for the Iron Body Club and I’ll lead you through the workouts. Each day we do a PT workout I’ll email you with the video so you can follow along.
Information About The Program:
Each week during the program you will encounter several types of exercise… strength training using body weight exercises, swimming and running. For the most part, the structure of the workouts stays the same. Though as each week goes on, the repetitions will increase to make it more challenging.
*Note About Swimming*
Stew reminds us several times NOT TO SWIM ALONE. He outlines “Hypoxic Swim Pyramids” which is a type of workout where you hold your breath and do freestyle swimming. It is a crazy intense cardio workout and will prepare you more effectively for normal swim periods because you are used to swimming in this difficult scenario. For more information about this type of workout and the specifics, I recommend checking out his book. For other great Navy SEAL products feel free to check out his store by clicking here.
Again, if you do not currently have access to a pool then you can follow my plan for this portion of the workout and do “Backward Bear Crawls.” This is not part of Stew’s outline but my personal modification for the plan.
*Important: It is important that you adjust this workout to your fitness level. If you are a beginner than you will want to cut back on the total number of reps.
*Note About The SEAL Physical Screening Test (PST):
The PST was designed to test swimming and running ability as well as upper body muscle stamina. This workout is designed to help you pass the SEAL PST.
This is the Official Navy SEAL PST:
1. Swim 500-yards using breast and/or sidestroke in less than 12 minutes and 30 seconds (Todd’s Note: I will be testing myself by doing 500 yards of backward bear crawls).
–10-minute rest–
2. Perform a minimum of 42 push-ups in 2 minutes
–2-minute rest–
3. Perform a minimum of 50 sit-ups in 2 minutes
–2-minute rest–
4. Perform a minimum of 6 pull-ups (no time limit)
–10-minute rest–
5. Run 1 ½ miles wearing TENNIS SHOES and SHORTS in under 11 minutes.
Week 1:
Monday: (LINK TO VIDEO)
SEAL PST
500-yd swim: sidestroke or breast stroke (Todd’s modification: 500 yards of front & reverse bear crawls)
pushups: max in 2 min (Todd did 75 reps)
situps: max in 2 min (Todd did 54 reps)
pullups: max (no time limit) (Todd did 13 reps)
1.5-mile run: Run in combat boots and pants
Tuesday:
Swimming (Todd’s modification: Monkey hangs, front/reverse bear crawls, crab walks)
150m warmup
400m sidestroke
4 X 100m sprints with 20 sec. rest
150m cool down
Wednesday:
Running (Todd did 23:30min)
3-mile timed run (sprint 1 mile, jog 1 mile, sprint 1 mile)
Thursday:
Swimming (Todd’s No Swimming Modification: 4 Sets Monkey Hangs/120 yrd Bear Crawls
200m warmup
800m sidestroke
100m cool down
Upper Body PT (POST & VIDEO THAT DESCRIBES HOW TO DO THESE)
Pullups x 1
Pushups x 2
Situps x 3
Do the above multiples for each level of the pyramid (For example, The first level of the pyramid says “1”. This means you will do 1 pull up, 2 pushups and 3 sit ups… Then move on to the next level “2”. You will do 2 pull ups (2 x 1 = 2), 4 push ups (2 x 2 = 4), & 6 sit ups (2 x 3 = 6). Continue up the pyramid and then back down.
Neck exercises
up/down: 25
left/right: 25
8-count Body Builders: 12
Max Pushups in 2 min. (Todd did 57 Reps)
Max situps in 2 min. (Todd did 51 Reps)
Max pullups (Todd did 13 Reps)
Friday
Running (Did 3 miles in 31min)
5-mile timed run
Week 2:
Monday
Upper Body PT (Todd did below with 10lb ankle weights on each foot.)
Pullups (sets x reps)
-Regular grip (2 x 10)
-Reverse grip (2 x 10)
-Close grip (2 x 10)
-Wide grip (2 x 10)
–Mountain Climbers (2 x 10)
Pushups (sets x reps)
-Regular (2 x 25)
-Triceps (2 x 20)
-Wide (2 x 20)
-Diver Bomber (2 x 15)
Dips (2 x 30)
Arm Haulers (4 x 30) (These are much more difficult than you think!)
Neck exercises
up/down: 30
left/right: 30
Abdominal PT
Do two cycles of:
-Regular situps – 60
-4-way crunches (regular, reverse, left, right: 50 of each)- 50
–Leg levers – 50
-Flutter kicks – 75
-1/2 situps – 50
Running (Did 3 miles in 25:35min)
3-mile timed run (sprint 1 mile, job 1 mile, sprint 1 mile)
Tuesday
Swimming (Todd did 100 yards of bear crawls and 100 Arm Haulers)
150m warmup
500m sidestroke
2 x 100m sprints
3 x 50m sprints
100m cool down
Wednesday
Upper Body PT (This day was brutal for me…)
Pullups (sets x reps) (Made it through these fine.)
-Regular grip (2 x 12)
-Reverse grip (2 x 12)
-Close grip (2 x 12)
-Wide grip (2 x 12)
-Mountain Climbers (2 x 12)
Pushups (sets x reps) (These weren’t too hard either…)
-Regular (2 x 25)
-Triceps (2 x 20)
-Wide (2 x 20)
-Diver Bomber (2 x 25)
Dips (2 x 30)
Arm Haulers (3 x 40) (This is where it got hard… Stopped on second set at rep 20… Ohhh!)
8-count Body Builders 20 (Did 10 reps of these)
Neck exercises
up/down: 30
left/right: 30
Abdominal PT (Loved the ab routine.)
Do two cycles of:
-Regular situps – 50
-4-way crunches (regular, reverse, left, right: 50 of each)- 50
–Leg levers – 25
-Flutter kicks – 50
-1/2 situps – 50
Running (This absolutely killed me. I have been having a hard time with the running portion.)
5-mile timed run
Thursday
Swimming
10 x 50m freestyle with 10 sec. interval (rest) in between each 50m (Each level of the pyramid is 50 m) (I will be doing bear crawls for this.)
Running
3-mile Track Workout:
-Jog: 1 mile in 7 min
-Sprint: 1/4 mile
-Jog: 1/4 mile in 2 min
-Sprint: 1/4 mile
-Jog: 1/4 mile in 2 min
-Sprint: 1/8 mile
-Jog: 1/8 mile in 1 min
-Sprint: 1/8 mile
-Jog: 1/8 mile in 1 min
-Sprint: 1/8 mile
-Jog: 1/8 mile in 1 min
-Sprint: 1/8 mile
-Jog: 1/8 mile in 1 min
Friday
Lower Body PT
Squats – 3 x 50
Lunges (each side)- 3 x 50
Frog Hops – 3 x 30
Heel Raises – 3 x 75
Jumpovers 3 x 30
Sprints
20 m 1/2 pace x 2
20 m full sprint x 2
40 m 3/4 pace x 2
60 m full sprint x 4
100 m 1/2 pace x 1
100 m full sprint x 2
Neck exercises
up/down: 40
left/right: 40
Saturday
Swimming
150m warmup
400m sidestroke
4 x 100m sprints (side)
4 x 50m sprints (side)
100m cool down
Running
4 – mile timed run
Pullups 5 x 2,4,6,8 reps
1-Regular grip
2-Reverse grip
3-Close grip
4-Wide grip
5-Mountain Climbers
Total Pullups = 100
Abdominal PT
Do two cycles of:
-Regular situps – 60
-4-way crunches (60 each way) – 60
-Leg levers – 60
-Flutter kicks – 75
-1/2 situps – 50
8-count Body Builders – 20
Max pushups in 2 min. (Did 71! That’s an increase of 14 reps from week 1.)
Max situps in 2 min. (Hurting Lumbar)
Max pullups (22 Total! That’s an increase of 9 reps from week 1.)
Week 3:
Monday:
Swim/PT
10 sets of:
-150m freestyle
-25 pushups
-25 abs of choice
Dips: 25, 20, 15, 10
Neck exercises:
up/down: 30
left/right: 30
Please don’t run today. You are more prone to injury if you run too much.
Tuesday:
Swimming
150m warmup
450m fins
450m without fins
2 x 100m freestyle sprints at 1 min. 45 sec
100m cool down
Wednesday:
Swim/PT
10 sets of:
-100m freestyle
-25 pushups
-25 abs of choice
Pullups 5 x 2,4,6,8 reps
-Regular grip
-Reverse grip
-Close grip
-Wide grip
-Mountain climbers
Neck exercises
up/down: 35
left/right: 35
Thursday:
Swimming
100m warmup
450m with fins
450m without fins
2 x 100m freestyle sprints at 1min. 45 sec
100m cool down
Friday:
Swim/PT
10 sets of:
-100m freestyle
-25 pushups
-25 abs of choice
Dips: 25, 20, 15, 10
Neck exercises:
up/down: 35
left/right: 35
Saturday:
Running
3-mile timed run
(sprint 1 mile, jog 1 mile, sprint 1 mile)
Swimming
100m warmup
450m with fins
450m without fins
10 x 50m freestyle sprints at 1 min. 45 sec
100m cool down
DO NOT SWIM ALONE!
Lower Body PT
Squats – 3 x 30
Lunges – 3 x 30
Heel Raises – 3 x 50
Dirty Dogs 50
Week 4:
Monday:
SEAL PST
400 yd swim: sidestroke or breast stroke
pushups: max in 2 min. (71 total reps for me)
situps: max in 2 min.
pullups: max (no time limit) (22 total reps for me)
2 mile run
Tuesday:
Run-Swim-Run
Run: 3 miles < 21 min.
Swim: 1 mile with fins < 30 min.
Run: 3 miles < 21 min.
Total Time = 1.5 hr. 15 min.
Neck exercises
up/down: 40
left/right: 40
Wednesday:
Upper Body PT
Pullups 5 x 2,4,6,8 reps
-Regular grip
-Reverse grip
-Close grip
-Wide grip
-Mountain Climbers
Total Pullups = 100
8 count Body Builders: 25
Max pushups in 2 min.
Max situps in 2 min.
Max pullups
Thursday:
Lower Body PT
Squats – 20, 25, 30
Lunges – 20, 25, 30
Frog Hops – 20, 25, 30
Heel Raises (each leg)- 30, 35, 40
Jumpovers – 10, 15, 20
Dirty Dogs (each leg) – 100
Neck exercises
up/down – 40
left/right – 40
Springs
20m 1/2 pace x 2
20m full sprint x 3
40m 3/4 pace x 2
40m full sprint x 3
60m full sprint x 5
80m full sprint x 4
100m full sprint x 3
Swimming
100m warmup
450m sidestroke
450m freestyle
450m with fins
100m cool down
Friday:
Running
5 miles < 35 min.
Saturday:
Upper Body PT
Pullups 5 x 2,4,6,8
-Regular grip
-Reverse grip
-Close grip
-Wide grip
-Mountain Climbers
Total Pullups = 100
Neck exercises
up/down: 40
left/right: 40
8-count Body Builders: 25
Max Pushups in 2 min.
Max Situps in 2 min.
Max pullups
Swimming
1500m with fins
Weeks 5 – 12
Click Here to download the rest of the workout.
Thank you to Navy SEAL Stew Smith!
****
-Todd
King Shot Administer
From what I recall:
17:30 combined Run&Swim Time was essential…
and anything less than 100 situps 100 pushups and 20 strict pull-ups was laughable if anyone is seriously looking to pursue these definitely hit the above numbers before even going to talk to a recruiter and plan for the long haul. Run, Swim with the Rocket fins, and Ruck. Pants and Boots 45-65lbs regularly the toughest terrain you can and do buddy carries at a football field along with the track workouts. The springs and swim PT in this workout are excellent but add burpees and maybe some crossfit for overhead lifts and to build your lowerbody and lower back… you’re training for the long haul… this is a good exercise program though. I’ve been doing it twice a year and really push myself throughout it all since 2011… Had a 2miler down around 11:30 consistently for awhile. Make sure to eat, sleep, and make mashing and foam rolling your friend along with stretching… listen to your body and don’t do the whole program day by day if you can’t… build up to it slowly… don’t risk injuries that you’ll have a hard time bouncing back from. You’re likely not at BUD/s yet if you’re doing this, you’re working hard to make BUD/s more bearable. Give yourself the rest you need. Split the workouts up over an entire day if you need to while your body gets stronger… Good luck and stay outta trouble kiddos!
If some one needs expert view regarding running a blog then i recommend
him/her to go to see this website, Keep up the nice job.
Hey Todd
Just started this programme, just a quick query mate as to what bodybuilders are not heard of them before.
Cheers Mate
Hi Todd can u suggest a get and non veg diet for navy seals workout and 3months workout program.
I’d search Frank Medrano. He is a vegan and is super strong. I’m a big proponent of free-range, organic meat. Mmmmmm…
Hey Todd, you think you could email me the 12weeks to BUD/s weeks 5-12?
regards,
Mike
Hi Mike, I just updated the link to the rest of the program. You can find it by clicking here.
Hey Todd and the last 5 to12 weeks of NAVY SEAL WORKOUT
Way to go Lorenzo!! Woohoo!!
I tried to download the weeks 5-12 of the Navy SEAL 12 week work out schedule but it says that it is not found. How can I get the last few weeks of this workout?
Hey Joe, Yeah, I’ve been having problems with the download feature. Keep checking back. I should have it fixed on Monday.
Todd
I believe that the requirements for the PST changed. Contact a recruiter for the true scores that you need. Ask for the “passing” and “elevated” scores. If you want extra help, contact a SEAL mentor. I don’t know how recent this list is but here are the SEAL mentors. Go to the mentors after you have everything squared away with a recruiter. Put out and do what they ask of you. Nothing more, nothing less. Try your best though! Remember you are competing for a contract.
The scores are:
500 yd swim (side stroke/breast stroke)
10:30 min (although, recommend 9:30 min)
10 min rest
2:00 min Push ups
50 (recommend 70)
2 min rest
2:00 min Sit ups
50 (recommend 70
2 min rest
Pull ups (not timed)
9 (recommend 15)
Timed Run
10:30 min (recommend 9:30 min)
*min = minute
Hey Thomas,
Thanks so much for this up-to-date info. I really appreciate you taking the time to write this out for all of our Navy Seal members.
Have a great one!
Todd
A couple of years ago I tried the SEAL physical test but I failed.I could not run at the ending, I was very tired.Anyway, thanks for sharing this good information with us, it is inspiring for others.
Hey Daniel,
Are you planning to do this workout plan with us? It is designed to help people pass the SEAL Physical Fitness Test.
Todd
Could you explain the triangle diagram in day of week 1?
Hi Lennon,
Great question. I just created a post and video to explain/lead you through that part of the routine. Hope it helps. Here’s the video and explanation.
Let me know how you are doing with the plan!
Todd
What are arm haulers, mountain climber pullups, leg levers, jump overs and heel raises? Also in week one on thursday what do the rep/set ranges mean when you simply write x1, x2, and x3 respectively. Thanks.
Hi Danny,
Great questions. I just inserted links to videos for the exercises you had questions on and then inserted a deeper explanation of the rep/sets ranges for the pyramid part. Hope it helps.
Todd