Posted: 12/23/2010 3:19:43 AM EDT
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hope this can get some positive response- My friends son is joining the Navy soon; he's been running & doing
other workouts to get ready. From what I know about him, he has been a couch potatoe most of the past few years, but now has a goal & determination to get better. Now here's the hard part; he wants to also train for SEAL qual. school; I've seen shows where they give the basic feeling of what they endure to quallify for BUDS. His mom wants to get him some boots & a pack to run with. So what is the Navy using these days in that school? What's the best way to go in trying to get them what he wants? I have a Korean army canvas ruck that I can lend them, but I'm not sure what type of boots they're using? what else besides running w/a pack & swimming in frigid water would be a good workout? thanks |
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Generating a NEVER QUIT attitude. It's harder than it sounds, trust me. When you're wet, cold, hungry, and exhausted the quitter demon WILL come and start whispering in your ear. Got to find a mental club to kill him with. For me, it was the thought of my dad (O-6 at the time) talking shit to me for the rest of my days.
Can't help you with the SEAL PT stuff. Above my paygrade. |
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The Navy allows direct enlistment into BUDS. Find out what the SEAL qualifying test is and try to build to maximum performance in those events. If your friend qualifies for direct enlistment, he will get a recommended training program to help him prepare for BUDS.
In Norfolk, the SEALs actually run a PT program for those folks who are slated for BUDS - an office mate's son went through the prep program this year and just wrapped up BUDS Phase 1. I wouldn't spend too much time running with a pack unless that's part of the qualifying test. Just work on getting the highest possible qualifying score to get the best possible chance to get to BUDS. |
Marcus Luttrell in "Lone Survivor" talks about the training he did before entering the Navy. I guess there was a former SEAL in his hometown that worked with high school kids interested in getting into the SEALS. Guess that's not worth much, I just read about this stuff while trying to not get danish crumbs on the pages. |
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Check out Stew Smith's workouts. He is ex-Naval Academy and ex-SEAL and is one hell of a fitness trainer. I'm just over half way through his Grinder PT workout and its an ass kicker.
FYI - Running with a pack is a GREAT way to tear up your legs. You only run with a pack when you are being graded for time. Just practice walking 14-15 minute/mile pace with a 50+lb pack. I don't know much about BUD/S but I don't think they do all that much rucking, certainly no where near as much as Ranger School. Quoted:
Marcus Luttrell in "Lone Survivor" talks about the training he did before entering the Navy. I guess there was a former SEAL in his hometown that worked with high school kids interested in getting into the SEALS. Guess that's not worth much, I just read about this stuff while trying to not get danish crumbs on the pages. There is also another book titled: The Warrior Elite : The Forging of Seal Class 228 I haven't read it yet but it's supposed to take you through BUD/S. Badass Marcus Luttrell is featured in there. He fractured his femur during training and kept on chugging for like 2 weeks. Hooah! Hell of a guy. |
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I would advise that he adopt the new normality of physical exertion until vomiting. The reason for this is the BUDs PT is designed to cause severe oxygen debt which induces extreme fatigue and nausea.
As far as what muscle groups or exercises should be performed: - Pullups - Pushups - Burpees - Situps/leglifts - Deadlift (Don't want to push that much weight. Maybe only 100-150 lbs. But you want to be able to push between 50-100 reps per set.) - Overhead Press (Again, build strength up to 75-100 lbs. and work on sustained high reps per set.) - Lots of running preferably uphill as this will make flat runs seem easy. - Lots of swimming if possible. If he doesn't feel like a pile of weak and shaky dog shit after he's done doing a round of this stuff, he's not pushing himself far enough and he's not getting himself physically ready for the punishment that he will certainly endure. |
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Quoted: hope this can get some positive response- My friends son is joining the Navy soon; he's been running & doing other workouts to get ready. From what I know about him, he has been a couch potatoe most of the past few years, but now has a goal & determination to get better. Now here's the hard part; he wants to also train for SEAL qual. school; I've seen shows where they give the basic feeling of what they endure to quallify for BUDS. His mom wants to get him some boots & a pack to run with. So what is the Navy using these days in that school? What's the best way to go in trying to get them what he wants? I have a Korean army canvas ruck that I can lend them, but I'm not sure what type of boots they're using? what else besides running w/a pack & swimming in frigid water would be a good workout? thanks Add standing around in the frigid air when you're soaking wet. They say the cold takes most of the drops. |
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Contact a local recruiter about the program.
My good friends son recently enlisted and signed up for the SEAL program. He had to enlist (as a jet engine mechanic) and then do a PT test which flew through. Once he passed they switched him into the pre SEAL program. He now has to pass additional PT tests every month between now and when he ships off (three days after he graduates high school) At his initial assessment there were a couple former SEALs there that approached the guys that really performed well and invited them to join a workout program at a local YMCA they meet at several times a week. He jumped at the chance to train with guys that had been through it. I've known this kid since he was 8 or 9 and I'm really pulling for him. He's tough (body and mind) high school swim team stud and is 100% committed to a gruelling workout regiment. He may just make it. |
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I just had breakfast with a friend who will be finished with SQT in april.
His biggest regret after boot camp was spending all of those long days in the gym before he left, not because it wasn't beneficial at the time but because in boot camp they hardly worked out at all. He said the whole eight or nine weeks he did two sets of push ups and he left there out of shape just like he was before he started training. The attitude is where its at. Its mental. Workout hard but from what he said it sounded like the time to really put out was when it counted and that there is really no way to completely prepare for BUD/s/hell week. After he left bootcamp and when to prep for BUD/s in chicago they started working out again, but like he said, nothing can prepare you for what you will go through you just have to not be willing to quit. While we were eating he looked me right in the eye and said that he LITERALLY would rather die than quit. It was surreal but that is how he feels and he was dead serious. |
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Quoted:
I just had breakfast with a friend who will be finished with SQT in april. His biggest regret after boot camp was spending all of those long days in the gym before he left, not because it wasn't beneficial at the time but because in boot camp they hardly worked out at all. He said the whole eight or nine weeks he did two sets of push ups and he left there out of shape just like he was before he started training. The attitude is where its at. Its mental. Workout hard but from what he said it sounded like the time to really put out was when it counted and that there is really no way to completely prepare for BUD/s/hell week. After he left bootcamp and when to prep for BUD/s in chicago they started working out again, but like he said, nothing can prepare you for what you will go through you just have to not be willing to quit. While we were eating he looked me right in the eye and said that he LITERALLY would rather die than quit. It was surreal but that is how he feels and he was dead serious. Well he may come very close then, because I think the average per trainee is drowning once during the drown proofing phase... |
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http://www.sealswcc.com/navy-seals-physical-training-guide.aspx I'd stick to running, swimming and nutrition, don't screw with cold water. Here's a secret - the body doesn't get used to it. It's all attitude. You can be in great shape, if you don't have the mindset you won't make it. I can face facts... I'd ring that bell the first time they told me to get wet n' sandy  |
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Quoted: Check out Stew Smith's workouts. He is ex-Naval Academy and ex-SEAL and is one hell of a fitness trainer. I'm just over half way through his Grinder PT workout and its an ass kicker. FYI - Running with a pack is a GREAT way to tear up your legs. You only run with a pack when you are being graded for time. Just practice walking 14-15 minute/mile pace with a 50+lb pack. I don't know much about BUD/S but I don't think they do all that much rucking, certainly no where near as much as Ranger School. Stew Smith is good stuff. I had the honor of getting my ass smoked by him at the Naval Academy. Good workouts to get started. To springboard off of your second part, preventing injury should be your top priority in a long trainup to a tough physical event (Ranger, BUDS, SFAS/Q Course). I've seen so many dudes "train" for Ranger by throwing on a 80lb ruck and running around with it. They may make it a few miles or a few days, but they all eventually quit/get injured. This is what worked for me...tailor it as you see fit. My Ranger prep took me 6 months from 230lbs, 42+ min 5 mile, and maybe 3 good pullups to 200lbs, 36min 5 mile, and 12 perfect pullups. I started by focusing on my diet and running 3ish miles every other day. Over a month or 2 I tried to build u to 4 mile and eventually 5 mile runs. Additionally, every day after PT I would do a few sets of pullups. It wasn't until 2-3 months before my report date that I began focusing on Rucking. I had good experience by using a 35lb assault pack and running boots*. Iwould usually go 4-6 miles at a time on a treadmill (Kentucky in Winter sucks). I'd do quarter mile splits between 15min/mile flat, 15min/mile 10% grade, and 8min/mile running. Start slower, lighter, and shorter and work your way up. I'm sure opinions will vary, but I don't prefer to ruck with more than 35-45 lbs. Keep in mind I was preparing for a ruck-centric school. From my limited knowledge of BUDS (reading Lone Survivor), it is more of a running/swimming/fitness centric school. * I prefer a light, flexible boot for running. Something like an Altima or Nike. |
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WORKOUT FOR CATEGORY I
RUNNING: The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to overstress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities, You should also run in boots to prepare your legs for the everyday running in boots at BUD/S. The goal of the category I student is to work up to 16 miles per week of running, After you have achieved that goal, then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make. RUNNING SCHEDULE I WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/week) WEEK #3: No running. High risk of stress fractures. WEEK #4: 3 miles/day, M/W/F (9 miles/wk) WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk) WEEKS #7, 8: 3/4/5/2 miles, M/Tu/Th/F (16 miles/wk) WEEK #9: same as #7, 8 (16 miles/wk) PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri) SETS OF REPETITIONS SETS OF REPETITIONS WEEK #1: 4 X15 PUSHUPS WEEKS #5& 6: 6 X 25 PUSHUPS 4 X 20 SITUPS 6 X 25 SITUPS 3 X 3 PULLUPS 2 X 8 PULLUPS WEEK #2: 5 X 20 PUSHUPS WEEKS #7&8: 6 X 30 PUSHUPS 5 X 20 SITUPS 6 X 30 SITUPS 3 X 3 PULLUPS 2 X 10 PULLUPS WEEK #3,&4: 5 X 25 PUSHUPS WEEK #9: 6 X 30 PUSHUPS 5 X 25 SITUPS 6 X 30 SITUPS 3 X 4 PULLUPS 3 X 10 PULLUPS * Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pullups, immediately with no rest. SWIMMING SCHEDULE I (sidestroke with no fins 4-5 days a week) WEEKS #1, 2: Swim continuously for 15 min. WEEKS #3, 4: Swim continuously for 20 min. WEEKS #5, 6: Swim continuously for 25 min. WEEKS #7, 8: Swim continuously for 30 min. WEEK #9: Swim continuously for 35 min. * Note: If you have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less. WORKOUT FOR CATEGORY II Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS. RUNNING SCHEDULE II (M/Tu/Th/F/Sa) TOTAL WEEKS #1, 2: (3/5/4/5/2) miles 19 miles/week WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week WEEK #5: (5/5/6/4/4) miles 24 miles/week WEEK #6: (5/6/6/6/4) miles 27 miles/week WEEK #7: (6/6/6/6/6) miles 30 miles/week *Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your.6-mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9. PT SCHEDULE II (Mon/Wed/Fri) SETS OF REPETITIONS WEEK #1, 2 : 6 X 30 PUSHUPS 6 X 35 SITUPS 3 X 10 PULLUPS 3 X 20 DIPS WEEK #3, 4 : 10 X 20 PUSHUPS 10 X 25 SITUPS 4 X 10 PULLUPS 10 X 15 DIPS WEEK #5: 15 X 20 PUSHUPS 15 X 25 SITUPS 4 X 12 PULLUPS 15 X 15 DIPS WEEK #6: 20 X 20 PUSHUPS 25 X 25 SITUPS 5 X 12 PULLUPS 20 X 15 DIPS These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The above exercises can get a bit boring after a while. Here are some more workouts you can use to break up the monotony. PYRAMID WORKOUTS You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pullups, situps, pushups and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5". # Of REPETITIONS PULLUPS: 1,2,3,4,5,4,3,2,1 PUSHUPS: 2,4,6,8,10,8,6,4,2 (2x #pullups) SITUPS: 3,6,9,12,15,12,9,6,3 (3x #pullups) DIPS: same as pushups SWIMMING WORKOUTS II (4-5 days/week) WEEKS #1, 2: Swim continuously for 35 min. WEEKS #3, 4: Swim continuously for 45 min. with fins. WEEKS #5: Swim continuously for 60 min. with fins. WEEKS #6: Swim continuously for 75 min. with fins. *Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less. http://www.navysealteams.com/warning.htm This is basic info on the web and what you'll get at a recruiter. He needs to do this a do it easy. Focus on running and SWIMMING. I'd swim 1-2 hours a day. Swim fast, you want that 500 yard swim down to around 9:30 to be competitive. Pushups in the 70 and up, same with situps. Pullups in the 10+ range and a run better then the swim. I'm talking about the screening test 500yard swim Pushups Situps Pullups 1.5 mile run They do some Crossfit in 2nd and 3rd phase but the warning order is probable the best mist simple way to get in shape. + 1 million on the never quit attitude but he needs to be smart and avoid injury. Better to be a short term whimp then a long term gimp! He needs to get in shape 1st then talk to the recruiter. If he want more info he needs to go www.navyseals.com they're some smart guys there and good trainers. I used to post there to help the kids not make my mistakes. |
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Crossfit, crossfit endurance (running and swimming), and taking on 2-3 WOD's/day with at least one long one per day (murph, eva, run 10k, ect), one short (fran, helen, lifting to 1,3, or 5 rm for a lift, FGB, ect), and/or one endurance. However, make sure you are getting enough rest and eating well, as this regimen is exhausting. (Most CF elite athletes only do one regular wod and one endurance or strength wod per day)
What I have seen at the CF boards, this is the best resource: US Tactical Crossfit SEAL preparation SEALfit group doing crossfit murph with 35lb packs You can easily sign up as a board member over on the CF forums, and ask the guys over there. There are plenty of CFers that went through BUDS and other special operations training. |
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Swimming side stroke is not all that easy.
Had a recruiter and a couple of applicants for BUD/s seats come to the local pool a few months back. Now granted I've got years of competitive swimming in my background(All American last two years of high school with div-1 offers around country). Then consider the fact that the the kids that were doing the qual swim had years of competitive swimming on their side and were in good shape. I can guarantee you the 500 or so yards they did side stroke was HARD. It's a much different kind of swimming and if one is not a good swimmer then you're going to get your ass handed to you. Whatever the workout, get good core strength, get running, get swimming. In the pool, lots of time spent just treading water combined with learning how to actually swim a proper side stroke with the correct technique they will be wanting. In a pool, learn to do it on both sides of your body and not just one. From the BUD/s workup, * Note: If you have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.
When in shape, 50 meters in 1 minute is terribly slow, even for side stroke. A strong flutter kick or even frog/breaststroke kick will bring an in shape swimmer in before a minute. 100 yards in a 25 yard pool swimming normal freestyle, a good goal is for around a 1:30 pace and a good goal would be to sustain that pace for a full 1000 yards(40 laps of a 25yard pool). Oh, and I already know cold water is my weak point. Been there done that for the better part of my childhood up through high school. And I'll repeat what others in this thread have already said about the idea of doing runs with a pack. BAD IDEA. I've never ran well during my entire life(swam yes, run no). But at age 30 I was going through a stressed academy where they built us up to 6 mile formation runs by the end of 6 months. The first month or two saw me with bad shin splints that were the product of bad technique combined with age/weight. Running with a pack isn't going to make you stronger/faster, it's going to hurt you/break you before you are strong enough do anything. I've done timed 3 mile hikes with a 45pound pack as part of a department fitness incentive. A 14-15 minute pace is doable, it's essentially a brisk walk. But a run is as everyone else has said, bad idea to do it before getting told/paid to do it. |