Entrenamiento Naval

Naval Special Warfare

Physical Training Guide

DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exercise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. Ifyou feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in thisguide.

This guide provides information about the type of training required to properly prepare for the rigors of BUD/S, and it offers a tailorable 26week training plan that should help a person with average fitness prepare for training and avoid injury. Most of your cardiovascular exercise should General Training Guidelines focus on running and swimming, and your Your workouts should be strengthand calisthenics • Planned and organized training should be done • Gradual, steady and continual to develop the necessary • Consistent muscular strength and • Specific endurance for maximum • Balanced pull-ups, push-ups and

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he Naval Special Warfare Physical Training Guide is designed to assist anyone who wants to improve his fitness in order to take and pass the Physical Screening Test(PST) and succeed at Basic Underwater Demolition/SEAL (BUD/S).

sit-ups as they are necessary for success at BUD/S. Crosstraining such as cycling, rowing and hiking is useful to rehabilitate an injury, to add variety or to supplement your basic training. Work to improve your weakest areas. If you are a solid runner but a weak swimmer, don’t spend all your time running just because you are good atit. Move out of your comfort zone, and spend enough time in the water to become a solid swimmer as well.

Weekly Workout Summary

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1 Long Slow Distance workout for both running and swimming 1 Continuous High Intensity workout for both running and swimming 1 Interval workout for both running and swimming 4-5 Calisthenics Routines 4-6 Strength Training Sessions – 2-3 each forupper and lower body 4-5 Core Exercise Routines Daily Flexibility Routines Specific injury prevention exercises as needed tween phrases. If you can’t speak, you are working too hard, and if you can speak continually, you are not working hard enough. For LSD workouts, focus more on duration than intensity. If you are exceptionally fit, you might perform 40-90 minutes of continuous movement in onesession. A practical goal to prepare for BUD/S is to build up to comfortably running 5-6 miles or swimming 1-1.25 miles without stopping. you could hold for that duration. The workout should be very demanding but not totally exhausting. On a scale of 1-10, with 10 being the greatest effort possible, the workout

Long Slow Distance (LSD) The intensity of LSD work is low to moderate, so your paceshould feel relatively easy and relaxed. These workouts build endurance and provide relative recovery between more intense sessions. To determine the appropriate intensity, use the Talk Test. You should be able to talk comfortably in short sentences or phrases while training, drawing breath beContinuous High Intensity (CHI) These sessions typically involve moving for 15-20 minutes without stopping ata pace approximately 90-95% of the maximal pace

Workouts

Physical Training Guide Page 2
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should feel like 8-9. If you are at a low fitness level, one repetition of 15-20 minutes is sufficient. As your fitness improves, 2-3 repetitions may be required. When performing more than one repetition, allow sufficient recovery between repetitions so you can maintain the...