Assessing and Preparing for Special Ops Training

Training for a PT test is not sufficient for optimal preparation prior to attending challenging military/special-ops training programs. Countless candidates with exceptional physical screening test (PST) scores quickly find they are lacking in important areas such as raw strength, mental toughness or overall longer-distance/higher-repetition conditioning.

Here is an excellent question concerning this topic of preparing for BUD/S and being ready for the daily grind of BUD/S (or other selection programs):

Stew, What I would like to consult your expertise on regards more of what a desirable fitness level would be before shipping to boot. My question for you is: “What does being fit mean, in your opinion? What are some running, swimming, lifting, calisthenics and flexibility benchmarks that should be attainable for the candidate who is optimally prepared for what's to come?”  Caleb

Caleb -- Tactical fitness with a BUD/S goal means you have to be good at everything. Maybe even great at a few things (natural strengths), but BUD/S will expose a weakness within a week. So it depends on what those weaknesses are.

Have you seen this article: Getting To and Through Training. It is all about the two different types of fitness programs required to (1) get selected into the training program, and (2) the type of training required to get through BUD/S training.  

We have a few podcasts on the topic with another former SEAL, Jeff Nichols, and I discuss the elements of fitness required to prepare for BUD/S properly -- strength, endurance, muscle stamina, speed, mobility, etc.

I would say this about the PST standard you should strive to achieve:

PST scores: Eight-minute swim (500 yards), 90-100 push-ups, 90-100 sit-ups, 20 pull-ups and a nine-minute run. These are good-enough scores to get you to the training with a strong base of strength, muscle stamina and endurance in swimming and running.

However, to get through the training, the distances increase on the runs (four miles) and the swim (two miles with fins) in the ocean. You must be practicing these before boot camp for several months.

Goals for pre-boot-camp scores:

Four-mile run: 26-27 minutes

Two-mile swim with fins: 50 minutes

Log PT prep: Be able to do the Sandbaby Murph (easily).  This workout is a great way to prepare for the log PT events without a log or a group of 6-7 people to grab a log.

Devil’s Mile: Quarter-mile bear crawl, quarter-mile lunges, quarter-mile fireman carry, quarter-mile burpee broad jump. Be able to do this in 30-45 minutes.  We like to mix this workout into what we call the Spec Ops Triathlon:

Swim: One-mile swim with fins in the gear you will be running in
(no changing clothes; just put on shoes)

Run: Three-mile run

Devil's Mile (we just replace the last mile of the run with the following events)

• Quarter-mile bear crawl
• Quarter-mile walking lunge
• Quarter-mile burpee/broad jumps
• Quarter-mile fireman carry (partners split a quarter-mile)

Ruck: Four-mile ruck (40 pounds)

The Spec Ops Tri consists of typical events you will see at BUD/S: Four-mile run, four-mile ruck and one-mile swim with fins. These are great cardio gut checks and events you will see regularly at training.

For a strength cycle, be able to do a 5 x 5 workout with deadlifts, squats, hang cleans -- with at least your body weight on a barbell. Consider the following strength training programs: Navy SEAL weight training or Tactical Strength. Both require you to mix in cardio to maintain, but also add in lifts such as bench presses, deadlifts, squats, hang cleans, push presses, tire flips, fireman carries and crawls.

If you are an endurance athlete, you may find you need more time in the weight room so the log and boats will not crush you. If you are a strength/power athlete, you may find you will want to spend more time running and swimming so the cardio events do not crush you. 

BUD/S has a way of exposing your weaknesses within the first week of the 26-week training course. Make sure whatever your weakness is that you have made it a borderline strength by the time you get to boot camp.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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