Ask Stew: How Should I Prepare for BUD/S?

I received similar emails from two young men who aspire to become SEALs one day. They both are athletic and involved with sports and asked the following questions regarding BUD/S training.

The high school question

"I'm very uncertain about whether to do winter track or swimming and diving. ... Have there been BUD/S graduates from USNA who have learned how to swim AFTER they came to the Academy? I'm really not sure what to do and the deadline for sign-up is approaching. Please answer me ASAP! Thanks."

The college question

"I am trying for an OCS BUD/S billet after I graduate college. I am on the swim team now, so swimming is not an issue. However, should I focus more on calisthenics or running before I go to BUD/S? Or a mix of both?"

First of all, everybody has their nemesis when they attempt BUD/S. Very rarely are there people who are above average in running, swimming and upper-body calisthenics.

Swimmers typically are not great runners due to years of training in "zero-gravity" conditions. The legs have a hard time taking the abuse of running in boots on asphalt, and shin splints or other overuse injuries tend to occur.

Runners are typically lighter in weight and upper-body muscle strength. They can handle the running at BUD/S, but the obstacle courses and daily PT will challenge everyone.

People who are above average in calisthenics are lean and able to handle multiple repetitions of pull-ups, push-ups and sit-ups. But they tend to be a bit more muscular and not the best runners. Weightlifters rarely make it. High-repetition calisthenics are much different from powerlifting and bodybuilding.

My story: I was a typical high school athlete who played sports and lifted weights year-round. It took me more than a year while at the Naval Academy to change my body from a football-playing/powerlifting build to a high-repetition calisthenics and muscle endurance athlete. I focused on three things:

1. Running short distances at a fast pace (three times a week)

This means running for 2-4 miles at a six- to seven-minute pace, accompanied by a long run of 5-7 miles once a week.

2. Swimming 1,000-2,000 meters (3-4 times a week):

Incorporate technique training with the "Combat Swimmer Stroke" and one long swim with fins of 1-2 miles.

3. Upper- and lower-body calisthenics:

Complete with squats, lunges, pull-ups, push-ups, sit-ups, and other abdominal exercises, I would PT at least 4-5 times a week. I focused on the upper body three days and the lower body twice weekly.

You cannot go wrong with whatever you choose for your sport. Do a sport because you like the sport. Squeeze in the missing parts from the above list in your spare time to become better trained for BUD/S. Remember to have fun while in school. Thanks for emailing me and wanting to become one of the Heroes of Tomorrow.

Related video: How to Get to BUD/S

More related videos:

• TFR 214 - Talking BUDS Prep with Joe Kauffman (BUDS Instructor)
• TFR 220 - Getting Rolled in Spec Ops Training Pipeline BUDS (with Jeff Nichols)
• TFR 227 - Stew Smith & Jeff Nichols Testing for PEDs at BUDS Learn More
• TFR 197 - What is Wiry Strong Jeff and Stew Discuss the Small Statured Person Getting Through BUDS

Related Navy Special Operations articles:

• Navy SEAL Fitness Test
• Navy SEAL Fitness Preparation
• Top Things to Know Before BUD/S
• Getting Fit for SEAL Training
• The Complete Guide to Navy SEAL Fitness
• Joining Naval Special Operations
• Navy SWCC Fitness Training
• All Navy Special Operations Fitness

PT programs to train for the Navy physical readiness test (PRT) can be found at the following links:

• Pull-ups/Flexed Arm Hang
• Push-ups and Sit-ups
• Running
• Swimming

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.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.