SEALs Requirements
Physical/Mental
1.Pass a diving physical exam

2.Eye sight cannot be worse than 20/40 in one eye 
and 20/70 in the other eye and must be correctable 
to 20/20 with no color blindness 

3.Minimum ASVAB score: VE + AR = 104, MC = 50 

4.Must be 28 years old or less 
(Waiver available on case basis)

5.Only men are eligible to apply

Physical Screen Test
 
1.500 yard swim using breast and/or side stroke in 12:30 
  Ten minute rest. 

2.Perform minimum of 42 pushups in 2 minutes 
  Two minute rest 

3.Perform minimum of 50 sit-ups in 2 minutes 
  Two minute rest 

4.Perform at least 6 pull-ups, no time limit 
  Ten minute rest 

5.Run 1.5 miles wearing boots and pants in 11:30 

In Service Candidates
Requirements and procedures for BUD/S training application. 
Package Requirements: 

1.Meet ASVAB test score requirement
(Minimum scores: VE+AR=104; MC=50)
(Waiver available on case basis)

2.Meet age, EAOS and rating requirement 
(page 13 may be required) 

3.Pass physical screening test

4.Pass diving physical 

Procedures:

1.Put in a "Special Request Chit" through your chain of command 
requesting BUD/S training.

2.Submit a "Personnel Action Request" (Form 1306/7) to 
SPECWAR/Diver assignment. 

Submit the following with your request: 

a. A certified copy of your ASVAB test scores 

b. Your physical screening test results 

c. Pressure and oxygen tolerance test results (if completed) 

d.Your completed diving physical (Form SF88 - SF93) 

e. Certified copy of your latest performance evaluation report 

3.Mail your package to: 

SPECWAR/Diver Assignment 
NMPC 401D 
Department of the Navy 
Washington DC 20379 
Phone number: Com (703) 614-1091 
DSN 224-1091/92 

Suggested Student Preparation
The following workouts are designed for two categories of people: 
Category I are those future BUD/S students that have never or 
have not recently been on a routine PT program, and Category II 
is designed for high school and college athletes that have had a 
routine PT program. Usually, athletes that require a high level 
of cardiovascular activity are in Category II. Swimming, running 
and wrestling are good examples of such sports. 

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 over stress 
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. (Boots should be of a light-weight 
variety, i.e., Bates Lights, Hi-Tec, etc.) 

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. Remember, 
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
WEEK #1: 2 miles/day, 8:30 pace,M/W/F (6 miles/week)

WEEK #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) 

WEEK #5: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)

WEEK #6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)

WEEK #7: 4/4/5/3 miles, M/Tu/Th/F (16 miles/wk)

WEEK #8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/wk)

WEEK #9: 4/4/5/3 miles, M/Tu/Th/F (16 miles/wk)

PHYSICAL TRAINING SCHEDULE I
(Mon/Wed/Fri)

SETS OF REPETITIONS 

WEEK #1: 
4X15 PUSH-UPS 

4X20 SIT-UPS 

3X3 PULL-UPS 

WEEK #2:
5X20 PUSH-UPS 
5X20 SIT-UPS 
3X3 PULL-UPS 

WEEKS #3, 4:
5X25 PUSH-UPS 

5X25 SIT-UPS 

3X4 PULL-UPS 

WEEKS #5, 6:
6X25 PUSH-UPS 

6X25 SIT-UPS 

2X8 PULL-UPS 

WEEKS #7,8:
6X30 PUSH-UPS 

6X30 SIT-UPS 

2X10 PULL-UPS 

WEEK #9: 
6X30 PUSH-UPS 

6X30 SIT-UPS 

3X10 PULL-UPS 

Note: For best results, alternate exercises. 
Do a set of push-ups, then a set of sit-ups, 
followed by a set of pull-ups, 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 do not have access to a pool, 
ride a bicycle for twice as long as you would swim. 
If you do have access to a pool, swim every day that 
it's 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:

6X30 PUSH-UPS 

6X35 SIT-UPS 

3X10 PULL-UPS 

3X20 DIPS 

WEEK #3, 4:

10X20 PUSH-UPS 

10X25 SIT-UPS 

4X10 PULL-UPS 

10X15 DIPS 

WEEK #5:

15X20 PUSH-UPS 

15X25 SIT-UPS 

4X12 PULL-UPS 

15X15 DIPS 

WEEK #6:

20X20 PUSH-UPS 

20X25 SIT-UPS 

5X12 PULL-UPS 

20X15 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 below listed workouts are provided for 
varying your workouts once you have met the Category I and II 
standards. 

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, pull-ups, sit-ups, push-ups, 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

PULL-UPS:1,2,3,4,5,4,3,2,1

PUSH-UPS:2,4,6,8,10,8,6,4,2 (2X # pullups)

SIT-UPS: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.

WEEK  #5:Swim continuously for 60 min. with fins.

WEEK  #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. 

STRETCH PHYSICAL THERAPY (PT)
Since Mon/Wed/Fri are devoted to PT, it is wise to 
devote at least 20 minutes on Tue/Thu/Sat to stretching. 
You should always stretch for at least 15 minutes before 
any workout; however, just stretching the previously 
worked muscles will make you more flexible and less 
likely to get injured. A good way to start stretching is 
to start at the top and go to the bottom. Stretch to 
tightness, not to pain; hold for 10-15 seconds. 

DO NOT BOUNCE. 

Stretch every muscle in your body from the neck 
to the calves, concentrating on your thighs, hamstrings, 
chest, back, and shoulders. 

NUTRITION
Proper nutrition is extremely important now and especially 
when you arrive at BUD/S. You must make sure you receive 
the necessary nutrients to obtain maximum performance output 
during exercise and to promote muscle/tissue growth and repair. 
The proper diet provides all the nutrients for the body's needs 
and supplies energy for exercise. It also promotes growth and 
repair of tissue and regulates the body processes. The best 
source of complex carbohydrates are potatoes, pasta, rice, fruits, 
vegetables. These types of foods are your best sources of energy. 

Carbohydrates, protein, and fat are the three energy nutrients. 
All three can provide energy, but carbohydrates are the preferred 
source of energy for physical activity. It takes at least 20 hours 
after exhaustive exercise to completely restore muscle energy, 
provided 600 grams of carbohydrates are consumed per day. During 
successive days of heavy training, like those you will experience 
at BUD/S, energy stores prior to each training session become 
progressively lower. This is a situation in which a high 
carbohydrate diet can help maintain your energy. 

The majority of carbohydrates should come from complex carbohydrate 
foods that include bread, crackers, cereal, beans, peas, starchy 
vegetables, and other whole grain or enriched grain products. Fruits 
are also loaded with carbohydrates. During training, more than four 
servings of these food groups should be consumed daily. 

Water intake is vital; stay hydrated. You should be consuming up to 
four quarts of water daily. Drink water before you get thirsty! 
Substances such as alcohol, caffeine and tobacco increase your body's 
need for water. Too much of these substances will definitely harm your 
body and hinder your performance. Supplemental intake of vitamins, as 
well, has not been proven to be beneficial. If you are eating a well-
balanced diet, there is no need to take vitamins. 

TRAINING TABLE CONCEPT
NUTRIENT INTAKE

Carbohydrates: 50-70% of calories

Protein: 10-15% of calories

Fats: 20-30% of calories

BUD/S Training Schedule
Prior to entering a formal BUD/s Class, 
a student will be required to atttend 
five weeks of physical train and 
indoctrination.

BUD/S is in three phases.

First Phase 

Consists of basic conditioning and is eight weeks in length.
Physical training includes running, swimming, and calisthenics, 
all become more difficult as the weeks progress. The third week of 
training is called "Hell Week" and is five and a half days of 
continuous training with very little sleep. This week is designed to 
push the students to their maximum capabilities, both physically and 
mentally. The remaining five weeks are spent in hydrographic 
reconnaissance and basic maritime training.

Second Phase

This consists of a seven week diving course. Students learn combat
diving, both open and closed circuit, with emphasis placed on long
underwater dives.

Third Phase

Consists of demolitions and land warfare training and is ten weeks.
This phase concentrates on land navigation, small unit tactics, patrolling 
techniques, rappelling,individual infantry weapons and military explosives.
This phase is spent at San Clememte Island where students apply techniques 
acquired throughout their training in a practical environment. 

After graduation. trainees receive three weeks of the basic airborne course 
at Ft. Benning, GA. They will then be assigned to a SEAL or Special Delivery 
Vehicle Team to complete a six-month probationary period before being allowed 
to wear the Naval Special Warfare Insignia (the Trident)

Special Warfare Combat Crewmember

Special Warfare Combat Crewmember training is both physically and mentally 
challenging. The trainees will enconter obstacles that will develop and test 
their stamina and leadership.

SWCC training is comprised of three areas: Physical fitnesss/Water Safety Skills, 
Basic Crewmember Skills and Basic SWCC Warfare Skills. The first three weeks 
involves running,swimming,and calisthentics. The second three weeks teach 
combatant craft principles of engineering,seamanship, navigation, communication,
and land navigation. Emphasis is placed on the ability to work as a team. The 
next three weeks concentrate on teaching basic tactics, patrolling, and 
individual and combat craft weapons. The final week culminates with students 
applying all of their skills acquired throughout training in a practical 
environment during a demanding Field Training Exercise.

Source:
Naval Special Warfare Center
Coronado, CA