SEAL Screener 3.0.pdf

8/17/2019 SEAL Screener 3.0.pdf

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It’s easy to be hard, but it’s hard to be smart.


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Changes in version 3: The periodic testing was changed to include the new Naval Special Warfare Tactical

Athlete Human Performance fitness test. I also added some “waviness” to the strength repetition schemes,

added some variety to the strength exercises (feedback from users, plus info from the Ranger Athlete Warrior

Program), added a bit more explosive movements, and finally changed up the barbell complex day a bit. Neck

bridges were added. A 5-10 minute treading water warm-up was added to most swim workouts. Additional

notes about using fins were added. Optional swim stroke workouts were added.

If you find this program helpful, please consider donating to the Special Operations Warrior Foundation at:

http://www.firstgiving.com/fundraiser/prevosttraining/PrevostTrainingFundraisingPage

© Copyright Michael C. Prevost, 2014. All rights reserved. Redistribution is authorized as long as the document is not alteredand appropriate credit is given. Cover photo from www.navy.mil/photos. Photographer's Mate 2nd Class Eric S. Logsdon

Disclaimer: The advice and information contained in this document may not be appropriate for all individuals. Therefore, the author,employees, company, affiliates, or any other parties involved in the creation or promotion of our products are not responsible for anyinjuries or health conditions that may result from advice, opinions, and programs represented in this program or any of our t rainingprograms or other products. The information on this website and in the training program are the opinions of the author and are not areplacement for medical advice. You should consult a physician before starting any diet or exercise program. If you choose to follow theprogram without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you mightsustain. The opinions and assertions contained herein are the private opinions of the author and are not to be construed as official orreflecting the views of the Department of Defense.

Important Note: Please help us improve this product by providing feedback. If

you complete the entire workout, please go to http://prevost-

training.blogspot.com and provide feedback by finding the SEAL Screener PT

Program Post and posting a comment. The program has already been altered

significantly after feedback from several users.

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Purpose: The purpose of this program is to prepare physically for a SEAL screener, or for BUD/S and for the

SEAL PST. This is not a year-round type of program. It is designed to provide “top off” fitness before a

screener or BUD/S. It has been tested at the US Naval Academy with dozens of Midshipmen preparing for the

SEAL Screener and with US Naval Academy graduates preparing for BUD/S.

Disclaimer: I am not a SEAL. I have not been to BUD/S. I am a Ph.D. exercise physiologist who has worked

with athletes for 25 years. I have worked extensively with military personnel, including some who have

prepared for BUD/S, as well as active duty SEALs. However, you should not take what I say about fitness onblind faith. You should o nly bel ieve results. It either works or it doesn’t. Later, we will discuss how to

measure results.

Assumptions: This program assumes that you have some weight training experience and that you are in

decent shape to begin with. If not, you will need at least 3 months of basic strength training (try Starting

StrengthTM) and running before beginning this program. If you have not been running consistently for at least 3

months, with at least 15 miles per week for a minimum of two months prior to this program, you are not ready

yet. You should also be proficient in the breast stroke and combat side stroke. This is not a couch to SEAL PT

program. If you are not at point A (see next page), forget it. You are not ready for this program yet.

Warning: This program is more than enough. Do not add additional exercise. Don’t take this program lightly.

It is harder than you think. Don’t say I did not warn you. Eat w ell and get plenty of sleep . You are going to

need it.


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The first step in fitness programming is to identify point A and point B. Point A is the starting point. Point B is

where you want to be, your goal. The SEAL program is difficult but you already know that. If you are really

serious about it, training and preparing for SEAL programs should be you’re “A” goal. It takes a serious time

commitment. Anything else should be a “B” or a “C” goal at best. Strength coach Dan John likes to say, “The

important thing is to remember to keep the goal, the goal.” Stay focused on what is important.

Let's map out Point A and Point B.

Point B

Point A

Point A: The first important consideration is that you need to start this program at Point A. Point A is not

deconditioned. If you are at Point A, you already have a pretty good fitness base. This is a 12 week “finisher”

program that puts the finishing touches on fitness that you have been building for many months. This is not

something you should do year round. What should you do before this 12 week program to arrive at Point A?

Focus on these 3 things.

Basic strength: Try a simple program like Starting Strength, Star’s 5 X 5, Wendler’s 5/3/1 orsomething similar. Focus on basic barbell lifts and getting stronger. No extra fancy stuff. Don’t destroy

yourself, just make steady progress. The goal is to get stronger, not to test yourself with hard workouts

There is no need to add work capacity (metabolic conditioning - METCON) yet. Work capacity is

developed quickly and excessive work capacity training interferes with strength development. Keep it

simple during this build up phase. Just get stronger.

Run durability: Steady paced running, trying to build some decent running volume with ABSOLUETLY

NO aches or pains. A gentle increase in mileage is the way to lay down good run durability. Being pain

free is the most important part. You must start the 12 week program completely healthy. Run

frequently, so that your total run mileage is achieved in smaller chunks. Running 5-6 times per week is

ideal. Keep the runs short initially and increase weekly mileage by no more than 10% per week. Don't

worry about getting fast yet. You are simply trying to build some leg durability. The speed will be there

when you need it.

Swim skill: Developing good technique is the key to going faster in the water. Technique is more

important than fitness when it comes to swimming fast. Focus on technique until you hit the 12 week

program. Then you will build fitness on top of good technique. If you have little experience with

swimming with fins, you should consider purchasing some fins and incorporating some finning work into

all of you swim workouts. You should also consider using 5-10 minutes of treading water for your swim

warm up. If you are proficient at treading water, practice with your hands above your head.

Intermediate run fitness

No injuries

Solid strength base

Some swim skill

Physically durable body

Leg durability

Strong core

Strong/stable joints

No injuries

High work capacity

Swim speed

Run speedEndurance

Athletic strength

12 Weeks


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You should feel recovered, motivated and healthy. You don’t jack hammer your body into fitness. You gently

nudge it along until you can handle larger and larger training stresses. You should feel good during the

process and remain uninjured. If you have executed that simple plan, you should have arrived at Point A,

ready to start working towards Point B.

Point B: Fitness is not the key to surviving the SEAL Screener and BUD/S. However, being fit can make both

a lot less miserable and can reduce your risk of injury. Here are some of the Point B objectives:

Leg durability to survive heavy running mileage daily

Shoulder durability to survive log PT and countless push-ups

Grip strength, one of the most important upper body strength attributes

Strong core, neck, and lower back for injury prevention

Strong shoulders and muscles around the knee for joint stability

Work capacity for quicker recovery from hard efforts

Optimal body composition

Swim fitness

The most important goal is to build a physically tough and resilient body that is hard to break, so that you can

survive the wear and tear. The secondary goal is to be able to perform at a high level. Point B delivers both.

12 weeks is a long time to stay committed to a prescribed fitness program. It is harder than you think. If this

program is worth starting, it is worth seeing through to the end. Make a commitment to finish what you start.

Measuring Results: Program results will be measured by testing your 3 repetition max in the standing

overhead press and deadlift. These are the king and queen of the strength exercises. Forget bench presses.

You will also test your max pull-ups. We have an additional test that is a brutal workout in itself. It is the

Tactical Athlete Program (TAP) assessment. It is a complete test of the most important physical abilities you

need to excel as a SEAL. It is also an intimidating test that takes mental toughness to complete. You will also

do frequent 500 yard swims for time. The results of these frequent tests will tell you if the program is working.

You MUST keep a daily workout log to record all workout details. Any athlete who is serious about training

keeps a log. Don't kid yourself. No log = not really serious.

Results are what count. The point of the workouts are not to make you tired. The purpose is to produce

results. Do not judge this program based on how tired you are after your workouts. The point is to drive

progress and get results . You should see progress and results continuously through this program provided

that you eat enough and sleep enough. You do not jack hammer your body into fitness. You gently nudge it

there through smart progressive overload. The Marines have a saying, "It is easy to be hard, but it is hard

to be smart." Be smart!


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Strength Training

The focus of the strength training program is grip strength, over head pressing strength, hip hinge strength,

and strength of the muscles around the knees. All of these areas are important for injury prevention. Also, the

goal is to have no weak links. Because of the dynamic, whole body movements and challenges you will

encounter, it is more important to have no weak areas, than it is to have impressive single lifts. Isolation

exercises and segmented strength training will not serve those purposes. That is the primary reason for the

inclusion of dynamic, whole body exercises like squat cleans and barbell complexes. We don’t care much

about bench presses. Horizontal pushing strength is just not that important for performance. It does not

correlate well with pushup performance, punching power, throwing, or anything we really care about. The

closest thing to a horizontal push strength exercise on our program is dips. Dips are a useful movement. We

use dips to build chest and triceps strength. Weighted dips (bar dips or ring dips) are all that we need. We are

much more concerned with being able to survive lots and lots of pushups. Deficits in horizontal pushing

strength are rare and we have it covered with dips.

Strength training for performance (as opposed to strength training for appearance) is essentially loaded

movement. Proper movement is more important than loading. NEVER load bad movement. All strength

training movements should be done gracefully and athletically. You will notice that we are not organizing the

program around body parts (i.e., biceps and triceps on Monday, back and chest on Tuesday etc...). Thisprogram is about performance, not about building beach muscles. Although bodybuilders may blitz a muscle

with lots of different isolation exercises and then allow a week for recovery, our goal is not bodybuilding.

Research (and real life experience) has shown that training more frequently (2-3 times per week) is more ideal

for building athletic strength. Because strength is loaded movement, and movement is a skill, there is a

significant skill component to strength. Skill responds to frequency. Two to 3 times per week seems to be

optimal. Forget about what you have read in muscle magazines. This is how strength and conditioning

coaches train athletes.

Loading, unless otherwise indicated, is done as “sets across,” which means that you use the same weight for

all of the sets of an exercise. When you manage to get all of the prescribed reps, you must go up in weight the

next time you do that exercise. If you do not, don’t increase until you do. Bodybuilders typically continue most

sets to momentary muscular failure (inability to perform another repetition). This is because the resulting

fatigue stimulus is important for muscle hypertrophy (growth). For strength training, it is more important to

perform more high tension repetitions than it is to produce fatigue. For example, if you perform 10 repetitions

in the bench press with 185 pounds and you fail on the 10th rep, you will likely only be able to perform 6 reps

on your second set (or will have to reduce the load to 160ish pounds to get 10 reps again). However, if you

stop at 8 repetitions (2 shy of failure), you will likely be able to get 8 repetitions again on the second set, and

the third set. That is what is meant by performing more high tension repetitions. This is the reason for the

"sets across" loading scheme. It is a simple and effective loading plan that is popular among powerlifters.

Barbell complexes are done as a series of exercises without putting the bar down between exercises. Thepoint is to move quickly from one exercise to another. Resting a few seconds to catch your breath is OK, as

long as you don’t put the bar down. See www.mountainathlete.com and www.startingstrength.com and

www.nsca-lift.org for videos of the exercises. Barbell complexes are brutal, time efficient, and very effective at

ensuring that you have no weak links in your strength chain. They also provide excellent METCON.

The strength training program is written assuming that you have access to a very basic gym. If you don't have

kettlebells, use dumbbells or sandbags as a substitute. Sandbags can be constructed from heavy duty

garbage bags and duct tape and filled with gravel or sand. Put them in an old duffel bag so that you have a

handle to work with.

http://www.mountainathlete.com/http://www.mountainathlete.com/http://www.mountainathlete.com/http://www.startingstrength.com/http://www.startingstrength.com/http://www.startingstrength.com/http://www.nsca-lift.org/http://www.nsca-lift.org/http://www.nsca-lift.org/http://www.startingstrength.com/http://www.mountainathlete.com/


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Run Training

In our simple program we have only 3 tools: steady pace, tempo, and VO2 max pace. That is all we need.

There is no need for more complexity. Our 3 tools, along with the principle of progressive overload are the

keys to a simple, effective progr am. Let’s discuss the 3 tools.

Steady: This is a steady pace effort. It is not hard and it is not easy. It is the natural pace you would fall into i

you went out for a long but comfortable run. This is not easy pace. If you had to constantly hold yourself back

that would be easy pace. Steady is comfortable but you would not describe it as easy. For those who train

with a heart rate monitor, steady would be approximately 70-80% of your maximum heart rate. We achieve

progressive overload during steady runs is by increasing volume. You don’t run harder over time, you run

faster at the same effort level . You can do this by keeping your heart rate in your target “steady” zone. As

you become fit, you will have to run faster to achieve the same heart rate. If you don’t have a heart rate

monitor, you will have to pace on effort. Most people will run these steady runs too hard. Keep the effort

“steady” and eventually your “steady” pace will get f aster and faster. Remember, do not increase the effort of

steady runs, only the volume (mileage).

Tempo: This is 10K race pace. This is definitely harder than steady pace but not your max pace. It is also

sometimes described as threshold pace. It is about at 90-95% of your max heart rate. Because we are usinga fixed effort level, we achieve progressive overload by increasing the amount of tempo. You might start with

10 minutes of tempo (i.e., 2 X 5 min) and eventually build up to 30 minutes of tempo (i.e., 3 X 10 min). You

can either use heart rate to pace your tempo intervals, or you can periodically race a 10K and use pace. Ten

minutes is enough tempo work to be effective but would be considered a light tempo dose. Forty minutes is a

heavy tempo dose for a single session.

VO2 max Intervals: Lots of people call these track intervals. That is because they are usually done on the

track. Heart rate is a poor way to pace these intervals because they are too short. It takes your heart rate 2-3

minutes to reach steady state at a new run pace. As a result, you will be done with your interval before your

heart rate catches up. That is why it is best to do these on the track or on a course with marked distances and

use pace to deliver the right intensity. The most common distances to do these are ¼ and ½ mile repeats.

These are done at your 1 mile race pace. They are tough! VO2 max intervals are typically done with a 1/1

work to rest ratio. This means that if your run interval takes 2 minutes, you rest 2 minutes. What should you

do during your rest interval? You should rest! Seriously, you can jog slowly or walk or whatever it takes for

you to recover. The point is to recover. If doing ¼ mile intervals, unless you are an elite athlete, you don’t

need more than 8-10. Six would be fine for most people. For ½ mile intervals, aim for half of that. Run these

hard and push the pace. However, the ideal session would have your pace on your first and last intervals the

same. If you are fading in your last intervals, you are going too hard. Always leave a little gas in the tank and

finish felling like you could have done another one or two. VO2 max intervals are potent medicine. You don’t

need many.

Ruck: You can substitute a ruck march for the Sunday long runs. If you do, gradually increase the load.

There is no need to exceed 30% of your bodyweight on these rucks. Wear supportive shoes and comfortable

socks (no cotton!). A good pack goes a long way towards increasing comfort. Our experience has shown that

the ruck training is optional. Candidates who have followed this program who ran on Sunday, rather than

rucking, have done very well at the ruck events.

The goal of the run training program is to increase PST run fitness, while simultaneously increasing leg

durability. Ideally, you would have preceded this program with several months of nothing but steady paced

running with a consistent, slow increase in running mileage. That build up, along with this program is ideal for


8/23

improving performance and durability. An occasional run in boots and utilities is OK but you should not do this

often.

Swim Training

Swim (without fins) performance is determined primarily by swim skill, not fitness. The Naval Health Research

Center tested hundreds of Sailors and found that 500 yard swim time correlated poorly with aerobic fitness, but

was highly correlated with swim skill. The lead in period prior to this 12 week program should consist primarily

of steady paced swimming to work on swim skill. It is hard to think about proper skill when you are gasping forbreath from hard intervals. Once you begin this 12 week program, you are working primarily on swim fitness.

Basically, you are putting fitness on top of whatever skill you built previously.

Experienced swimmers can probably skip swimming completely in the lead in period prior to this 12 week

program. They already have the swim skill and this 12 week period is more than enough to get them in top

shape. For experienced swimmers, focusing on swimming in the lead in period would provide less return on

investment than focusing on strength training or running leg durability. Swimmers typically have less leg

durability due to very flexible ankles and lack of weight bearing during swimming. Experienced swimmers may

also omit 1-2 of the swim workouts per week during the 12 week program, depending on their level of swim

experience.

Swimming with fins is different. Although there is a skill component it is lower than that of swimming without

fins. Fin swimming skill develops quickly. Therefore, fast fin swimming quickly becomes more of a fitness

issue than a technique issue after a short time. For inexperienced swimmers, one of your weekly swims on

this 12 week program should be done with fins. For more experienced swimm ers, you m ight consid er

do ing m ost, or even al l of your swimming with f ins .

The optional swims are….optional. Do them if you are a novice swimmer and are recovering well from the

workouts. They can be done at a separate time of the day from the strength workouts, or they can be done as

a cool down from the strength training. Ideally they should be a separate session though, as the fatigue from

strength training can alter your swim form. It does not matter if this swim stroke work is done before or after

strength training.


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Body Composition

You don't want to show up at BUD/S or a screener with excess fat. Fat is dead weight that will decrease

performance of any weight bearing activity (i.e., running, pull-ups, obstacle course). However, being too lean

is also a liability. Some fat to draw from for energy reserves, as well as to provide insulation from the cold is

ideal. Showing up with less than 10% body fat is not advised. You will suffer if you show up to BUD/S too lean

An ideal body fat percentage would be somewhere around 12-14%. Slightly higher is OK. Achieving body fat

goals is accomplished with a nutrition program. Exercise is for fitness, not body composition.

Measuring body fat accurately is difficult. You probably will not have access to expensive technology like

hydrostatic weighing, DEXA or a Bod Pod. Skinfold calipers, circumference measurements, and bioelectric

impedance are notoriously inaccurate. You are probably going to have to estimate based on appearance. For

most people, the point at which the outline of all of the abdominals just starts to become visible when flexed is

about 12% body fat. When the abdominal muscles are visible without flexing, body fat percentage is 10% or

less. If you have "love handles" or a noticeable belly, you are probably over 15% body fat. The goal is to get

to the point where you have a flat stomach, but not so lean that your abs are visible when not flexing. That will

put you in the ballpark.


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Work Capacity

Work capacity (metabolic conditioning - METCON) develops quickly. There is no need to do more than 12

weeks of work capacity training. Forget about doing METCON during the lead in period. METCON interferes

with strength and hypertrophy gains. Consider a simple strength training program, along with some steady

paced running and swimming prior to starting this program. METCON workouts are very physically demanding

and will tap into your recovery reserves. Resist the temptation to do more METCON than is prescribed in this

program. It is enough. The ideal METCON session is 5-10 minutes long.


11/23

12 Week SEAL Screener PT ProgramWeek 1 & 2

MondayWarm Up: lightoverhead squats, lightkettlebell windmill (2rounds of 10 repseach), neck bridgesStrength: Superset thepull-ups and pushups

StandingOverhead Press 5X 5

Pull-ups 5 X 50%

of max reps Pushups 5 X 50%

max reps

Front Squat 5 X 5Core/Work Capacity:3 rounds: No rest

Heavy suitcasecarry: 15 secondsper arm

flutter kicks: 2minutes

Turkish getup: 2minutes (alternatesides)

Optional Swim StrokeWork: 10-20 minutesof easy, smooth swimstroke work followed

by some stretching

TuesdayRun: Max sit-ups, run35 minutes steady

Swim: 5-10 mintreading water, 200yard easy warm up.5 X 200 Yd hard with30 sec rest, 200 Ydeasy, 200 Yd hard.

WednesdayWarm Up: light Turkishgetup (5 reps per side),goblet squat (10 reps)(Do 2 rounds of each),neck bridgesStrength: Superset thepull-ups and dips

Deadlifts 3 X 5(week 1), 5 X 3(week 2)

Dips 4 X 5 (loaded)

Pull-ups take doubleyour single set maxreps and do thatmany reps in as fewsets as possible

Pushups 5 X 50% ofmax + 1 max set

Core/Work Capacity:3 rounds: No rest

Kettlebell swings: 25reps

Plank 2 minutes

Burpees 15OR

10 minutes of:

Kettlebell swingsand sit-ups. Do 10kettlebell swings(heavy), and then

finish the minutewith sit-ups. Repeatevery minute for the10 minutes.

ThursdayRun: 10 min easy, 10min tempo, 5 mineasy, 10 min tempo, 5min easy

Swim: 5-10 mintreading water, 200 Ydeasy, 8 X 100 Yd hard,500 Yd easy

FridayWarm Up: unloadedwalking lunges, lightkettlebell swings, Hindupushups (3 rounds of10 reps each)Strength:Barbell Complex -Full squat clean,followed by push press5 X 3 (barbellcomplexes are done

without putting the bardown)Powerclean: 5 X 3Pushups: 3 rounds ofmax reps, followed by50% of the # you get onthe max reps setPull-ups: Ladders untilyou fail on a ladder (oneround up and down)Core/Work Capacity:Stretch and recover

Optional Swim StrokeWork: 10-20 minutes ofeasy, smooth swimstroke work followed bysome stretching

SaturdayRun: Max sit-ups in 2min, run 40 minutessteady

Swim: 200 Yd easy,500 Yd for time

SundayRun: 80 min steady80 min loaded ruck)

Optional Swim: 5-min treading water, X 200 Yd steady pa

Note: Be conservative on your loading in the first week. You have plenty of time. Movement quality is essential. Accept nothing but perfect form. This will be the key to prevent

injury as you progress. You can use a dumbbell or kettlebell for the Turkish get ups and suitcase carry. You can substitute a dumbbell or sand bag in an old duffel bag for the

kettlebell for kettlebell swings. Find something to anchor your feet for the sit-ups. For the pull-up ladder, do 1 rep, then 2, then 3, then 4...until you fail at a rep, then go back down

the ladder to 1 rep. Pick an implement for the standing overhead press and stick with it for at least 6 weeks (i.e., barbell, kettlebell, dumbbell) and increase weight as you are able

Pick a pull-up grip for the day and stick with it, but you may vary your pull-up grip from workout to workout. For the barbell complex, do a squat clean, then a push press, then a

squat clean, then a push press and finally another squat clean and a push press. This is 1 set of 3 reps. You are doing 5 sets of 3 reps total. Go heavy but keep good form. You

can put the bar down between sets. No hard running during the steady runs. The point is to build leg durability and mileage. Max sit-ups = 1 set of max sit-ups in 2 minutes. Be

conservative on the loading. If you feel like you can do more during the first 2 weeks, great! Don't add anything! If you have done a proper lead in to this program, you are capab

of pulling off more than you can recover from. Saturday is your first fitness test, a 500 yard swim for time. Swim hard. Never run with a ruck.

Overly aggressive loading and sloppy form will eventually catch up with you. Don't do it! Be smart! Any item in bold is a test. Record the results for comparison.


12/23

3rd

Week

MondayWarm Up: lightoverhead squats, lightkettlebell windmill (2rounds of 10 repseach), neck bridges

Core/Work Capacity:

3 rounds: No rest




Note: This is an easyday in preparation fortesting onWednesday

Optional SwimStroke Work: 10-20minutes of easy,smooth swim strokework followed bysome stretching

TuesdayRun: Max sit-ups,run 30 minutessteady


WednesdayWarm Up: light Turkishgetup (5 reps per side),goblet squat (10 reps)(Do 2 rounds of each)

TAP PT test

ThursdayRun: 30 minutessteady


FridayWarm Up: unloadedwalking lunges, lightkettlebell swings, Hindupushups (3 rounds of10 reps each), neckbridgesStrength:Barbell Complex -Hang clean, overheadpress, barbell row, stifflegged deadlift (4rounds of 5 reps per

exercise. Keep it lightto shake out the fatiguefrom Wednesday’s test) Core/Work Capacity:10 minutes of:Kettlebell swings andsit-ups. Do 10 kettlebellswings (heavy), thenfinish the minute withsit-ups. Repeat everyminute for the 10minutes.


SaturdayRun: Max sit-ups in 2minutes, run 55minutes steady

Plyometrics: 40 box jumps




Note: We have a bit of a light day on Monday and Tuesday leading up to the TAP PT test on Wednesday. The TAP PT test is at the end of this document. It is designed to be

completed in about an hour. Then we have a recovery day on Thursday. If you hit the PT test hard on Wednesday, you will still need to shake out some fatigue on Thursday, so t

is a bit of a lighter day as well. Then we are back to normal on Saturday and Sunday. This week also serves as a bit of a de-load.Take the easy days whether you feel like you

need them or not. We added plyometric jumps this week. Plyometrics can improve run efficiency and build strength and durability in the ligaments and tendons. Do not exceed th

recommended number. Pay attention to proper landing mechanics. Pick a stable surface for the box jumps. It does not have to be very high. Most people cheat by tucking in th

knees at the top of the jump. If you don't do that, a 2 foot high surface is plenty. Higher than that will risk hitting your shins on the platform, a very common plyometric injury. Do

plyometrics after the run. On days were you are running and swimming, you can run and swim back to back or separate them (for example, run in the morning and swim in the

afternoon). Resist the urge to do more than is written here. You need to build up slowly. The workout volume will be significantly higher, and tougher in 4 weeks. If you have be

eating poorly or not sleeping enough, you will be feeling it by now. Correct these issues now, before moving on. If you are having a hard time recovering, you might repeat week 2

before moving on to week 4.


13/23

Week 4 & 5

MondayWarm Up: lightoverhead squats, lightkettlebell windmill,kettlebell swings (3rounds of 10 repseach), neck bridgesStrength: Supersetpull-ups and pushups

Standing 1 ArmOverhead Press 5X 5

Pull-ups 5 X (maxreps minus 2)

Pushups 5 X 60%max reps

Back Squat 5 X 5Core/Work Capacity:3 rounds: No rest Heavy suitcase

carry: 15 secondsper arm



OR

Half bodyweightsand bag get ups(as many aspossible in 10

minutes) Optional Swim StrokeWork: 10-20 minutesof easy, smooth swimstroke work followedby some stretching



WednesdayWarm Up: light Curtis P(seemountainathlete.com),neck bridgesStrength: Supersetpushups and dips

Deadlifts 3 X 5(week 4), 5 X 3(week 5)

Pushups 5 X 50% +1 max set

Dips 4 X 5 (loaded,week 4), 2 laddersup & down (week 5)

Pull-ups take tripleyour single set maxreps and do thatmany reps in as fewsets as possible

Core/Work Capacity:3 rounds: No rest Kettlebell snatch (5

reps each arm)

Dead bugs or hollowrock (hold 2minutes)

Mountain climbers(20 three count)

OR10 minutes of:

Kettlebell swings

and sit-ups. Do 10kettlebell swings(heavy), and thenfinish the minutewith sit-ups. Repeatevery minute for the10 minutes.

ThursdayRun: 10 min easy, 15min tempo, 5 mineasy, 10 min tempo,10 min easy


FridayWarm Up: unloadedwalking lunges, lightkettlebell swings, Hindupushups (3 rounds of10 reps each)Strength:Barbell Complex -Full squat clean,followed by push press5 X 5 (barbellcomplexes are donewithout putting the bardown)

Powerclean: 6 X 3Pushups: 3 rounds of –max reps, then 50%max repsPull-ups: Ladders untilyou fail on a ladderCore/Work Capacity:Stretch and recover


SaturdayRun: Max sit-ups, run50 minutes steady

Plyometrics: Week 4 – 50 box jumps, Week 5 – 40 tuck jumps




Note: We increased the pushups, the tempo run, and the Saturday steady run as well as the Sunday swim. 3 rounds of - max reps, then 50% of max reps means that you do a m

set, then do a set of half of that number. You repeat this 3 times. If you took the easy days last cycle, you should feel really good in weeks 4 and 5. This is the critical part of the

program. You must ensure that your nutrition is on and that you are getting some extra sleep. Take a nap on Sunday. We move from the less aggressive box jumps to the more

aggressive tuck jumps for plyometrics. Practice good landing mechanics during the plyometrics. Pay attention to foot and knee position. For the dip workout on Wednesday, we

have a different workout on week 4 and 5. Week 5 is two ladders up and down. To do this you start with 1 rep, then 2, then 3 etc until you hit failure. Then you reduce the numbe

of reps by 1, each set until you get to 1. That is one trip up and down the ladder. Do two trips.


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Week 6

MondayWarm Up: lightoverhead squats, lightkettlebell swings (3rounds of 10 repseach), neck bridgesStrength: Work up to 3 rep

max standingoverhead press

Note: 1 rep max isestimated by dividing3 rep max weigh by.93 Test max pull

ups

Split squats 5 X 5

Push-ups 5 X 60%max

Core/Work Capacity:

Car push: push 30seconds, rest 30seconds for 10minutes

OR

Half bodyweightsand bag get ups(as many aspossible in 10minutes) If nosandbag,substitute Turkishgetup.

Optional Swim StrokeWork: 10-20 minutesof easy, smooth swimstroke work followedby some stretching



WednesdayWarm Up: barbellcomplex - light weight,clean, front squat,overhead press, row. 3rounds of 5 reps., neckbridgesStrength: Supersetpushups and dips

Kettlebell swings 3X 15 (or stiff leggeddeadlifts)


Dips 4 X 8 (loaded) Pull-ups take triple

your single set maxreps and do thatmany reps in as fewsets as possible

Core/Work Capacity:3 rounds: No rest Kettlebell or

dumbbell snatch (5reps each arm)

Dead bugs (hold 2minutes)


OR10 minutes of:

Kettlebell swings

and sit-ups. Do 10kettlebell swings(heavy), then finishthe minute with sit-ups. Repeat everyminute for the 10minutes.



FridayWarm Up: unloadedwalking lunges, lightkettlebell swings, Hindupushups (3 rounds of10 reps each)Strength:

Barbell Complex -Curtis P (clean,lunge, push press)15 X 1

Dumbbell orkettlebell snatch

6 X 2

Pushups: 4 roundsof -max reps then50% max reps

Pull-ups: Max set,followed by 2 repsevery 20 seconds untilyou fail to get 2 cleanreps.Core/Work Capacity:Stretch and recover


SaturdayRun: Max sit-ups, run55 minutes steady

Plyometrics: 40 tuck jumps, 5 X 50 yardsprints

Swim: 200 Yd easy,500 Yd for time, 200Yd easy



Note: We are testing for 3 rep max on our 3 benchmark upper body push exercise. Standing overhead presses should be done with the abs tight and knees locked out. No

pushing with the lower body. We are adding some pull-ups this week, and trying a different pull-up workout on Friday. It should be tough. If you do the car push, you obviously

need somebody to steer the car. Don’t do that by yourself! The barbell complex on Thursday is called “Curtis P” (https://www.youtube.com/watch?v=uLff8fhPIQg). Do this as a

series of single reps. Put the bar down after each rep. For Friday’s pushup workout perform as 4 rounds. Each round is a max set (to failure), then a 30 second rest followed by

50% of the number you got on the max set. This number should be less for both sets each round. Half way through. Get some sleep!

This is about the point that people are tempted to get too aggressive with loading and compromise technique. Don't wreck everything you have worked for with a

foolish choice. Be patient.

https://www.youtube.com/watch?v=uLff8fhPIQghttps://www.youtube.com/watch?v=uLff8fhPIQghttps://www.youtube.com/watch?v=uLff8fhPIQghttps://www.youtube.com/watch?v=uLff8fhPIQg


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Week 7

MondayWarm Up: Gobletsquats, Turkishgetups (3 rounds of15 reps each), neckbridges

Core/Work Capacity:10 minutes of:

Kettlebell swingsand sit-ups. Do10 kettlebellswings (heavy),then finish the

minute with sit-ups. Repeatevery minute forthe 10 minutes.




WednesdayWarm Up: light Turkishgetup (5 reps per side),goblet squat (10 reps)(Do 2 rounds of each),neck bridges

TAP PT test

ThursdayRun: run 30 minutessteady

Swim: 5-10 mintreading water, 200 Ydeasy, 10 X 100 Ydhard, 500 Yd easy

Plyometrics: 30 kneetucks, 20 lateralbounds (per leg).

FridayWarm Up: unloadedwalking lunges, lightkettlebell swings, Hindupushups (3 rounds of10 reps each)Strength:Barbell Complex -Hang clean, overheadpress, barbell row, stifflegged deadlift (4rounds of 5 reps perexercise. Keep it lightto shake out the fatigue

from Wednesday’s test)

Powerclean: 5 X 2

Core/Work Capacity:10 minutes of:Kettlebell swings andsit-ups. Do 10 kettlebellswings (heavy), thenfinish the minute withsit-ups. Repeat everyminute for the 10minutes.


SaturdayRun: Run: 20 mineasy, 6 X 1/4 mile hardwith a 1/1 work/restratio. Last intervalshould be as fast asthe first., then 5 mineasy




Note: TAP PT test this week. Take the light days.You need the recovery. The whole point of this week is to do well on the TAP PT test. The TAP test alone is enough workout fothe whole week. We started run interval training on Saturday. These are not all out intervals. They are done at slightly faster than your 1.5 mile PRT run race pace. Your last

interval should be as fast as your first. 1/1 work to rest ratio means that you rest as long as the run interval. What do you do for the rest interval? Rest! Walk it off and catch you

breath. Take a nap on the shorter days this week. You will need it! On Thursday, do the plyometrics after the swim.


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Week 8

MondayWarm Up: lightoverhead squats, lightkettlebell windmill (2rounds of 10 repseach), neck bridgesStrength: Supersetpull-ups and pushups

Push Press 5 X 5

Pull-ups 5 X maxreps - 2

Pushups 5 X 65%max reps

Lunges 5 X 5Core/Work Capacity:3 rounds: No rest






Sprints – 5 X 50


WednesdayWarm Up: light Turkishgetup (5 reps per side),goblet squat (10 reps)(Do 2 rounds of each),neck bridgesStrength: Supersetpushups and dips

Deadlifts 3 X 5


Dips 5 X 3 (loaded)


Core/Work Capacity:3 rounds: No rest Kettlebell swings: 25

reps

Plank 2 minutes

Burpees 15OR

10 minutes of:

Kettlebell swingsand sit-ups. Do 10kettlebell swings(heavy), then finishthe minute with sit-ups. Repeat everyminute for the 10

minutes.



Plyometrics: Doubleleg hop front – 35,Double leg hop side – 20 each side.


Jump squats - 15 X 1

Pushups: 5 rounds of –max reps, then 50%max repsPull-ups: Max set, rest 1minute, then do 2 repsevery 20 seconds untilyou fail to get 2 cleanreps.

Core/Work Capacity:Stretch and recover

Optional Swim StrokeWork: 10-20 minutes ofeasy, smooth swimstroke work followed by

some stretching

SaturdayRun: 20 minutessteady




Notes: We backed off on the runs this week to provide a bit of a de-load. Take the easy week. This is a strategic de-load that will pay off in the next couple of weeks. No hard

running this week! We also added sprint training. Take what recovery you need after each 50 yard sprint. On Tuesday, do the sprints after the run. The jump squats on Thursda

are done with a lightly loaded barbell. You should use approximately 25% of your max barbell squat. Simply squat down and jump as high as you can. Rest a few seconds (10-

15)and do it again. Make sure you land properly and execute excellent form. Try to get some extra sleep this week. Check your weight. If you had a weight loss goal, make sur

that you are not dropping weight too rapidly. If you did not have a weight loss goal and you are losing weight, you need to eat more! You should be trying to get as much sleep

possible. This is the tough part of the program. If you are experiencing lots of fatigue, you may eliminate two days of workouts this week, but only if you use that time to get extra

sleep. If you are feeling fine, push through.


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Week 9

MondayWarm Up: lightoverhead squats, lightkettlebell windmill (2rounds of 10 repseach), neck bridgesStrength: Supersetpull-ups and pushups

StandingOverhead Press 5X 5

Pull-ups test ofmax reps

Pushups test ofmax reps

2 sets of 50% maxreps of pull-upsand pushups

Front Squat 5 X 5Core/Work Capacity:3 rounds: No rest




Optional Swim StrokeWork: 10-20 minutes

of easy, smooth swimstroke work followedby some stretching

TuesdayRun: Max sit-ups,run 1 hour steady

Sprints: 5 X 50, 3 X15


WednesdayWarm Up: light Turkishgetup (5 reps per side),goblet squat (10 reps)(Do 2 rounds of each),neck bridgesStrength: Supersetpushups and dips

Deadlifts 3 X 10


Dips 5 X 3 (loaded)


Core/Work Capacity:3 rounds: No rest Kettlebell swings: 25

reps

Plank 2 minutes

Burpees 15OR

10 minutes of:

Kettlebell swingsand sit-ups. Do 10kettlebell swings(heavy), then finishthe minute with sit-ups. Repeat everyminute for the 10

minutes.



Plyometrics: Doubleleg hop front – 40,Double leg hop side –

20 each side.

FridayWarm Up: unloadedwalking lunges, lightkettlebell swings, Hindupushups (3 rounds of10 reps each)Strength:Barbell Complex -Curtis P – 20 X 1

Dumbbell or kettlebellsnatch 10 X 2

Pushups: 3 rounds of

max reps, followed by50% of the # you get oneach max reps setPull-ups: LaddersCore/Work Capacity:Stretch and recover


SaturdayRun: 10 min easy, 5 X1/2 mile hard with a1/1 work/rest ratio.Last interval should beas fast as the first.,then 5 min easy




Note: For Friday’s pushup workout, do a max set, rest, then do 50% of that number for a second set. Do this for 3 rounds. By this point you should be absorbing the workouts fine

and you should feel ready for each day’s training session. If not, you need to look at your sleep patterns and nutrition. You should have seen a significant increase in your bas

strength lifts by now and your steady run pace should be faster at the same heart rate. You should also be significantly faster on your 500 yard swim. If you are using rucks on

Sunday, you should be increasing the weigh that you carry. If you are starting to develop any aches or pains, address them immediately. Take a day off or cut back on loading o

intensity. The most important goal of Point B was to be uninjured.


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Week 10

MondayWarm Up: lightoverhead squats, lightkettlebell windmill,kettlebell swings (3rounds of 10 repseach), neck bridgesStrength:

Standing BarOverhead Press 5X 5

Pull-ups 5 X (maxreps minus 2)

Pushups 5 X 60%max repsSuperset the pull-ups and pushups

Back Squat 5 X 5Core/Work Capacity:3 rounds: No rest




OR

Half bodyweightsand bag get ups(as many as

possible in 10minutes)


TuesdayRun: Max sit-ups, run50 minutes steady

Sprints: 5 X 50, 5 X15


WednesdayWarm Up: light Curtis P(seemountainathlete.com),neck bridgesStrength: Supersetpushups and dips

Deadlifts 5 X 3


Dips 4 X 8 (loaded)

Pull-ups take doubleyour single set maxreps and do thatmany reps in as fewsets as possible

Core/Work Capacity:3 rounds: No rest

Kettlebell snatch (5reps each arm)

Dead bugs (hold 2minutes)


OR10 minutes of: Kettlebell swings

and sit-ups. Do 10kettlebell swings(heavy), and thenfinish the minutewith sit-ups. Repeat

every minute for the10 minutes



Plyometrics: Doubleleg hop front – 40,Double leg hop side –

20 each side.


Powerclean: 7 X 2

Pushups: 3 rounds ofmax reps, followed by50% of the # you get onthe max reps setPull-ups: Ladders untilyou fail on a ladderCore/Work Capacity:.Stretch and recover


SaturdayRun: 10 min easy, 4 X¾ mile hard with a 1/1work/rest ratio. Lastinterval should be asfast as the first., then10 min easy




Note: Notice that the run interval duration on Saturday is increasing. We are slowly increasing the amount of time you spend at VO2 max intensity without rest, and we are giving

you longer intervals to work on pacing. If things are going well, you should be holding nearly the same pace on your 3/4 mile intervals as your 1/4 mile intervals. After the end of t

week, take a look back at your training log and compare repetitions and weight across the first 10 weeks. You should have seen a steady increase.


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Week 11

MondayWarm Up: lightoverhead squats, lightkettlebell windmill (2rounds of 10 repseach)

Core/Work Capacity:

3 rounds: No rest




Note: This is an easyday in preparation fortesting onWednesday




WednesdayWarm Up: light Turkishgetup (5 reps per side),goblet squat (10 reps)(Do 2 rounds of each)

TAP PT test



FridayWarm Up: unloadedwalking lunges, lightkettlebell swings, Hindupushups (3 rounds of10 reps each)Strength:Barbell Complex -Hang clean, overheadpress, barbell row, stifflegged deadlift (4rounds of 5 reps perexercise. Keep it lightto shake out the fatigue

from Wednesday’s test) Core/Work Capacity:10 minutes of:Kettlebell swings andsit-ups. Do 10 kettlebellswings (heavy), thenfinish the minute withsit-ups. Repeat everyminute for the 10minutes.


SaturdayRun: 60 minutessteady or easy

Plyometrics: HeidenHop (Google it) – 20per leg, front hop - 40




Note: This is another testing week. Do it as prescribed. For the barbell complex, do 5 repetitions of hang clean, then 5 repetitions of overhead press etc.... When complete with

each exercise, that will constitute a round. You are doing 4 rounds.


20/23

Week 12

MondayWarm Up: lightoverhead squats, lightkettlebell swings (3rounds of 10 repseach)Strength: Work up to 3 rep

max standingoverhead press

Work up to 3 repmax deadlift

Note: 1 rep max isestimated bydividing 3 rep maxweigh by .93

Test max pullups

Core/Work Capacity: Car push: push 30

seconds, rest 30seconds for 10minutes

OR

Half bodyweightsand bag get ups(as many aspossible in 10minutes) If nosandbag,substitute Turkishgetup (35-50 lbs).



Nap

WednesdaySwim: 200 easy, 500steady

Nap


Nap

Friday

The only easy day wasyesterday! ; )

Saturday Sunday

Note: This schedule assumes a Friday evening start for the screener or Monday following this week leaving for BUD/S. Try not to skip the naps.

If you are using this as a BUD/S build up, skip everything after Monday. You could even put in an additional down week with no negative impact on your fitness

all. This is the approach athletes use to taper for a big race or event. After 12 weeks of hard training, the taper week will improve your fitness by reducing your

built up fatigue. Athletes normally bounce back from taper week (easy week) feeling really good and with improved performance. That is the effect we are looki

for. You want to show up fit, but well rested and recovered. The worst thing you could do is show up tired and over trained. Take the down time.


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NSW TAP- HP Fitness Assessment Rules and Regulations

Movements Events Procedures

1. Lower Body Power Standing Long Jump AttemptsThe operator will be given 3 attempts.Start Position: The operator stands behind a line marked on the ground with feet sligapart.Procedure:1. A two foot take-off and landing is used, with swinging of the arms and bending of

knees to provide forward drive.2. The subject attempts to jump as far as possible, landing on both feet without fallin

forward or backwards.3. Maintain landing position following the jump until being freed by the scorer.

2. Upper Body PullStrength

25 lbs Max Pull-ups AttemptsThe operator will be given 1 attemptProcedure:1. Each operator will be equipped with a 25 lbs vest. (for our purposes a backpack is

fine) 2. The operator will grip the bar using a pronated grip and the movement must begin

from a dead hang position.3. Elbow must start in a straight position, for each rep, with no kipping the operator

must finish the movement by clearing the bar with chin.4. Both hands must remain on the bar until the final rep of the test is completed5. Return to the dead hang position, clear the bar with your chin, or maintain dual g

throughout the movement.

3. Upper Body PushStrength

Body Weight Bench Press AttemptsThe operator will be given 1 attemptProcedure:1. Place feet flat on the ground2. Back and glutes are set firmly on the bench3. Take the bar from the rack with the aid of a spotter4. Once the spotter releases the bar the lift will begin.5. The bar must touch the chest at the bottom and both arms must be locked out at t

top for the rep to count.6. Touch the chest or lock both arms out at the top of each rep will result in rep

cancelation.

4. Lower Body Strength Body Weight Ratio Max Deadlift AttemptsThe operator will be given three attempts to perform up to a 5 rep maximal deadliftweight. Each attempt can progressively be increased in weight, from 1.5 x body weigh1.75 x body weight and 2.0 x body weight.Start PositionPlace feet hip-width apart, flat on floor and use an overhand grip or an over/under hangrip with hands placed outside legs and shoulder-width apart.Procedure:


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1. Slowly extend legs, elevating the bar to just above the knees. 2. Extend hips forward and up.3. Align shoulders, hips, and knees, as the lift is completed.4. Return weight to starting position in a controlled manner without dropping weight.5. Repeat for up to 5 reps. Completed Reps will be counted.6. Lock the knees straight, stand erect with shoulders back.

30 MIN RECOVERY

5. Agility 5-10-5 Pro Agility

https://www.youtube.com/watch?v=jBHSOxGNF-U

AttemptsThe operator will perform two trials in each directionStart Position:1. Three marker cones are placed along a line five yards apart.2. The operator straddles the middle line and may place one hand down in a three-

point stance.

Procedure:1. The operator will start either to the right or left direction.2. The operator is required to touch the line with hand at each turn.3. At the turns, the operator must be facing the same direction to ensure they do not

off the same foot each time.4. The best time for each direction will be recorded.

6. Anaerobic Capacity 300 yd Shuttle Start Position:1. Two, 25yd courses, are marked by cones are placed five yards apart.2. The operator begins behind the line of one course.Procedure:1. On the signal, the operators sprint to the 25yr line and return for a total of 6 laps.2. Testers ensure that each operator touches each line with a foot.3. On completion of the first trial, record the operators’ times to the nearest .01sec a

start the 2min recovery period.4. After 2 min recovery, the pair begins the second trial5. Take average of the two trials plus the change in time from test 1 to test 2.6. The difference between the first and second trial should be recorded

30 MIN RECOVERY

7. Multi Event Endurance 3.0 Mile Run + 800 Meter Swim Run Procedure:The aim of this test is to complete the 3.0 mile course in the shortest possible time. Atthe start, all operators line up behind the starting line. On the command ‘go,’ the clockwill start, and you will begin running at your own pace.Change Procedures:5 min change to appropriate swim gear. Mask and fins (Mandatory); wetsuit (OptionalSwim Procedure:The aim of this test is to swim 1/2 mile in the fastest time possible. The swim must becompleted using side stroke.


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About the Author

Mike Prevost earned a PhD in exercise physiology from Louisiana State University in 1995. He

specialized in muscle physiology and metabolism. Throughout his college years (10 years total) he

worked as a personal trainer in various gyms and fitness centers. He has trained athletes for many

different sports including triathlon, ultra running, surfing, power lifting, bodybuilding, mixed martial

arts, football, basketball and more. After finishing his PhD, he took a commission in the U. S. Navy

as an Aerospace Physiologist in the Navy Medical Service Corps. While serving in the Navy hedeveloped human performance training material for the U. S. Special Operations Command. He

developed new fitness standards for Navy rescue swimmers. He served as a consultant to the

USMC in evaluating the safety of the USMC Combat Fitness Test. He also served on a Navy

committee tasked with proposing alternatives to the Navy physical fitness test. He trained thousands

of aviators and aircrew on survival techniques, physiology, and human performance. He also served

as the Director of the Human Performance Laboratory at the U. S. Naval Academy, where he

performed physiological testing of athletes to improve performance, developed the Principles of

Strength and Conditioning Course for all Midshipmen, and served as the director of remedial fitness

training programs. He has over 25 years of experience in working with athletes.

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