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Schedule, Category I
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 over stress 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 (Boots should be of a lightweight variety i.e. Bates Lights, Hi-Tec, Etc.).
Warning: Try this routine at your own risk! If you are out of shape or have any history of high blood pressure, heart disease, or any other illness, this kind of strenous exercise could lead to serious injury or death. Ask your doctor before starting any exercise program. This workout is provided here for reference purposes only.
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.
Week 1
Running 2 miles/day, 8:30 pace Mon/Wed/Fri
Pushups* 4 sets of 15 pushups Mon/Wed/Fri
Situps* 4 sets of 20 situps Mon/Wed/Fri
Pullups* 3 sets of 3 pullups (chin bar) Mon/Wed/Fri
Swimming** Swim continuously for 15 min. 4-5 days/week
Week 2
Running 2 miles/day, 8:30 pace (6 mi/wk) Mon/Wed/Fri
Pushups* 5 sets of 20 pushups Mon/Wed/Fri
Situps* 5 sets of 20 situps Mon/Wed/Fri
Pullups* 3 sets of 3 pullups Mon/Wed/Fri
Swimming** Swim continuously for 15 min. 4-5 days/week
Week 3
Running No running. High risk of stress fractures Mon/Wed/Fri
Pushups* 5 sets of 25 pushups Mon/Wed/Fri
Situps* 5 sets of 25 situps Mon/Wed/Fri
Pullups* 3 sets of 4 pullups Mon/Wed/Fri
Swimming** Swim continuously for 20 min. 4-5 days/week
Week 4
Running 3 miles/day, 8:30 pace (9 mi/wk) Mon/Wed/Fri
Pushups* 5 sets of 25 pushups Mon/Wed/Fri
Situps* 5 sets of 25 situps Mon/Wed/Fri
Pullups* 3 sets of 4 pullups Mon/Wed/Fri
Swimming** Swim continuously for 20 min. 4-5 days/week
Weeks 5-6
Running 2 / 3 / 4 / 2 miles (11 miles/week) Mo/Tu/We/Fr
Pushups* 6 sets of 25 pushups Mon/Wed/Fri
Situps* 6 sets of 25 situps Mon/Wed/Fri
Pullups* 2 sets of 8 pullups Mon/Wed/Fri
Swimming** Swim continuously for 25 min. 4-5 days/week
Weeks 7-8
Running 4 / 4 / 5 / 3 miles (16 miles/week) Mo/Tu/We/Fr
Pushups* 6 sets of 30 pushups Mon/Wed/Fri
Situps* 6 sets of 30 situps Mon/Wed/Fri
Pullups* 2 sets of 10 pullups Mon/Wed/Fri
Swimming** Swim continuously for 30 min. 4-5 days/week
Week 9
Running 4 / 4 / 5 / 3 miles (16 miles/week) Mo/Tu/We/Fr
Pushups* 6 sets of 30 pushups Mon/Wed/Fri
Situps* 6 sets of 30 situps Mon/Wed/Fri
Pullups* 3 sets of 10 pullups Mon/Wed/Fri
Swimming** Swim continuously for 35 min. 4-5 days/week
*Note: For best results, alternate exercises. Do a set of pushups, then a set of sit-ups, followed by a set of pull-ups, immediately with no rest.
** Note: Swimming is a sidestroke with NO fins. Switch sides regularly as you want to develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less. If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do 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.
Schedule, 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.
Weeks 1-2
Running 3 / 5 / 4 / 5 / 2 miles (19 mi/wk) Mo/Tu/We/Fr/Sa
Pushups 6 sets of 30 pushups Mon/Wed/Fri
Situps 6 sets of 35 situps Mon/Wed/Fri
Pullups 3 sets of 10 pullups Mon/Wed/Fri
Dips 3 sets of 20 dips Mon/Wed/Fri
Swimming* Swim continuously for 35 min. 4-5 days/week
Weeks 3-4
Running 4 / 5 / 6 / 4 / 3 miles (22 mi/wk) Mo/Tu/We/Fr/Sa
Pushups 10 sets of 20 pushups Mon/Wed/Fri
Situps 10 sets of 25 situps Mon/Wed/Fri
Pullups 4 sets of 10 pullups Mon/Wed/Fri
Dips 10 sets of 15 dips Mon/Wed/Fri
Swimming† Swim continuously for 45 min. 4-5 days/week
Week 5
Running 5 / 5 / 6 / 4 / 4 miles (24 mi/wk) Mo/Tu/We/Fr/Sa
Pushups 15 sets of 20 pushups Mon/Wed/Fri
Situps 15 sets of 25 situps Mon/Wed/Fri
Pullups 4 sets of 12 pullups Mon/Wed/Fri
Dips 15 sets of 15 dips Mon/Wed/Fri
Swimming† Swim continuously for 60 min. 4-5 days/week
Week 6 and beyond
Running 5 / 6 / 6 / 6 / 4 miles (27 mi/wk) Mo/Tu/We/Fr/Sa
Pushups 20 sets of 20 pushups Mon/Wed/Fri
Situps 20 sets of 25 situps Mon/Wed/Fri
Pullups 5 sets of 12 pullups Mon/Wed/Fri
Dips 20 sets of 15 dips Mon/Wed/Fri
Swimming† Swim continuously for 75 min. 4-5 days/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.
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.
† Note: Final swimming sessions are with fins. 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.
Stretching
Since Mon/Wed/Fri are devoted to Physical Training (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.
Nutrition
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 promotes growth and repair of tissue and regulates the body processes. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, 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 intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty!!! Substances such as alcohol, caffeine and tobacco increase your body's need for water. 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 balance diet, there is no need to take vitamins.
Nutritional Balance
Carbohydrates 50-70% of calories
Protein 10-15% of calories
Fats 20-30% of calories
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 over stress 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 (Boots should be of a lightweight variety i.e. Bates Lights, Hi-Tec, Etc.).
Warning: Try this routine at your own risk! If you are out of shape or have any history of high blood pressure, heart disease, or any other illness, this kind of strenous exercise could lead to serious injury or death. Ask your doctor before starting any exercise program. This workout is provided here for reference purposes only.
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.
Week 1
Running 2 miles/day, 8:30 pace Mon/Wed/Fri
Pushups* 4 sets of 15 pushups Mon/Wed/Fri
Situps* 4 sets of 20 situps Mon/Wed/Fri
Pullups* 3 sets of 3 pullups (chin bar) Mon/Wed/Fri
Swimming** Swim continuously for 15 min. 4-5 days/week
Week 2
Running 2 miles/day, 8:30 pace (6 mi/wk) Mon/Wed/Fri
Pushups* 5 sets of 20 pushups Mon/Wed/Fri
Situps* 5 sets of 20 situps Mon/Wed/Fri
Pullups* 3 sets of 3 pullups Mon/Wed/Fri
Swimming** Swim continuously for 15 min. 4-5 days/week
Week 3
Running No running. High risk of stress fractures Mon/Wed/Fri
Pushups* 5 sets of 25 pushups Mon/Wed/Fri
Situps* 5 sets of 25 situps Mon/Wed/Fri
Pullups* 3 sets of 4 pullups Mon/Wed/Fri
Swimming** Swim continuously for 20 min. 4-5 days/week
Week 4
Running 3 miles/day, 8:30 pace (9 mi/wk) Mon/Wed/Fri
Pushups* 5 sets of 25 pushups Mon/Wed/Fri
Situps* 5 sets of 25 situps Mon/Wed/Fri
Pullups* 3 sets of 4 pullups Mon/Wed/Fri
Swimming** Swim continuously for 20 min. 4-5 days/week
Weeks 5-6
Running 2 / 3 / 4 / 2 miles (11 miles/week) Mo/Tu/We/Fr
Pushups* 6 sets of 25 pushups Mon/Wed/Fri
Situps* 6 sets of 25 situps Mon/Wed/Fri
Pullups* 2 sets of 8 pullups Mon/Wed/Fri
Swimming** Swim continuously for 25 min. 4-5 days/week
Weeks 7-8
Running 4 / 4 / 5 / 3 miles (16 miles/week) Mo/Tu/We/Fr
Pushups* 6 sets of 30 pushups Mon/Wed/Fri
Situps* 6 sets of 30 situps Mon/Wed/Fri
Pullups* 2 sets of 10 pullups Mon/Wed/Fri
Swimming** Swim continuously for 30 min. 4-5 days/week
Week 9
Running 4 / 4 / 5 / 3 miles (16 miles/week) Mo/Tu/We/Fr
Pushups* 6 sets of 30 pushups Mon/Wed/Fri
Situps* 6 sets of 30 situps Mon/Wed/Fri
Pullups* 3 sets of 10 pullups Mon/Wed/Fri
Swimming** Swim continuously for 35 min. 4-5 days/week
*Note: For best results, alternate exercises. Do a set of pushups, then a set of sit-ups, followed by a set of pull-ups, immediately with no rest.
** Note: Swimming is a sidestroke with NO fins. Switch sides regularly as you want to develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less. If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do 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.
Schedule, 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.
Weeks 1-2
Running 3 / 5 / 4 / 5 / 2 miles (19 mi/wk) Mo/Tu/We/Fr/Sa
Pushups 6 sets of 30 pushups Mon/Wed/Fri
Situps 6 sets of 35 situps Mon/Wed/Fri
Pullups 3 sets of 10 pullups Mon/Wed/Fri
Dips 3 sets of 20 dips Mon/Wed/Fri
Swimming* Swim continuously for 35 min. 4-5 days/week
Weeks 3-4
Running 4 / 5 / 6 / 4 / 3 miles (22 mi/wk) Mo/Tu/We/Fr/Sa
Pushups 10 sets of 20 pushups Mon/Wed/Fri
Situps 10 sets of 25 situps Mon/Wed/Fri
Pullups 4 sets of 10 pullups Mon/Wed/Fri
Dips 10 sets of 15 dips Mon/Wed/Fri
Swimming† Swim continuously for 45 min. 4-5 days/week
Week 5
Running 5 / 5 / 6 / 4 / 4 miles (24 mi/wk) Mo/Tu/We/Fr/Sa
Pushups 15 sets of 20 pushups Mon/Wed/Fri
Situps 15 sets of 25 situps Mon/Wed/Fri
Pullups 4 sets of 12 pullups Mon/Wed/Fri
Dips 15 sets of 15 dips Mon/Wed/Fri
Swimming† Swim continuously for 60 min. 4-5 days/week
Week 6 and beyond
Running 5 / 6 / 6 / 6 / 4 miles (27 mi/wk) Mo/Tu/We/Fr/Sa
Pushups 20 sets of 20 pushups Mon/Wed/Fri
Situps 20 sets of 25 situps Mon/Wed/Fri
Pullups 5 sets of 12 pullups Mon/Wed/Fri
Dips 20 sets of 15 dips Mon/Wed/Fri
Swimming† Swim continuously for 75 min. 4-5 days/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.
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.
† Note: Final swimming sessions are with fins. 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.
Stretching
Since Mon/Wed/Fri are devoted to Physical Training (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.
Nutrition
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 promotes growth and repair of tissue and regulates the body processes. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, 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 intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty!!! Substances such as alcohol, caffeine and tobacco increase your body's need for water. 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 balance diet, there is no need to take vitamins.
Nutritional Balance
Carbohydrates 50-70% of calories
Protein 10-15% of calories
Fats 20-30% of calories
