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Downloaded on May 21, 2015 by Your Mom
BUD/s
Training Plan
Downloaded on May 21, 2015 by Your Mom
8-WEEK BUD/S TRAINING PROGRAM, DECEMBER 2014
BUD/S
8-week Training Program
PROGRAM OVERVIEW
This program is intended to be done the 8 weeks prior to entering BUD/S. Alternatively, it can be completed after
you’ve received your SEAL Challenge Contract or OCS Billet.
You will take fitness assessments during Weeks 1, 4, and 7. You will train 6 times a week during Weeks 2, 3, 5, and
6. Week 8, the final week, is a taper week. Your sessions will be shorter, and you’ll only train 4 days during the
week.
This is a very intense training program. It includes assessments designed to be performed at your physical limit,
demanding pool and open water training, loaded rucks, high intensity runs, gym-based work, and training sessions
that go from 4 to 10 hours. You will run 13 miles during assessment weeks and swim 3.5 miles. During the other
weeks, you will run from 26-42 miles and swim over 5 miles.
The end of Weeks 2, 3, 5, and 6 contain physically and mentally demanding “mini-events” that range in duration
from 4 to 10 hours. You must prepare your equipment and nutrition ahead of time to complete these events. Never
train beyond the prescribed duration of the event, even if you haven’t completed all of the evolutions.
***************** CAUTION ****************
The following plan is a suggested preparation program. We do not guarantee that if you complete it, you’ll
pass your selection course.
Program Schedule:
Assessment Weeks (1, 4, and 7)
Monday: Timed Run + 500m Swim + Calisthenics Assessment
Tuesday: Underwater Swim + Pool Fin Assessment
Wednesday: Ruck Assessment
Thursday: Open Water* Fin Assessment
Friday: AM Session: Timed Run + Calisthenics Work; PM Session: 500m Swim Work
*This assessment can be done in a pool. Use open water if you can.
Weeks 2, 3, 5, and 6
Monday: AM Session: Timed Run + Calisthenics Work; PM Session: 500m Swim Work...