How to Train for the Navy SEAL Fitness Challenge

DISCLAIMER: You should consult a physician before you begin any strenuous exercise or training program. If you should feel faint or dizzy at any time while performing any portion of this training program, stop immediately and see medical assistance and evaluation.

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The Navy SEAL Fitness Challenge offers the chance for the general public to take the Navy SEAL Physical Screening Test (PST). The PST consists of five (5) events:

  • 500-yard swim (using sidestroke or breaststroke)
  • Push-Ups (as many as possible in 2-minutes)
  • Sit-Ups (as many as possible in 2-minutes)
  • Pull-Ups (as many as possible, no time limit)
  • 1 ½ mile run

The PST is a general indicator of whether you have the baseline fitness necessary to complete the demanding SEAL training program (BUD/S).

The standards that must be achieved to enter BUD/S include the following:

  • 500-yard swim (using sidestroke or breaststroke) under 12 ½ minutes
  • 42 Push-Ups in 2 minutes
  • 50 Sit-Ups in 2 minutes
  • 6 Pull-Ups no time limit
  • 1.5 Mile Run under 11 minutes

The elevated SEAL standards for the PST, which statistically gives the candidate a much greater chance of completing BUD/S, include the following:

  • 500-yard swim (using side+stroke or breaststroke) under 10 minutes
  • 80 Push-Ups (in 2 minutes)
  • 80 Sit-Ups (in 2 minutes)
  • 11 Pull-Ups (no time limit)
  • 1.5 Mile Run under 10 minutes

Training Formats

Effective training requires adequate time, and it is important to emphasize the need for steady, continual, relatively slow and systematic progress. In general, weekly training sessions should be a mix of longer workouts at lower intensities and shorter workout at higher intensities. Specifically, we suggest using three (3) workout formats:

  • LSD - Long Slow Distance (a.k.a., "Steady State"). The intensity of LSD work is low to moderate. The pace should feel relatively easy and relaxed.
  • CHI - Continuous High Intensity (a.k.a., "Anaerobic Threshold"). These sessions typically involve moving for 15-20 minutes without stopping, at a pace approximately 90-95% of the maximal pace you could hold for the duration. The workout should be very demanding but not totally exhausting.
  • INT - Interval (alternate short, intense work intervals with periods of recovery). The format consists of running ¼-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 ½ times the amount of time it takes to perform the work interval.

Swim Like a SEAL

Think you know how to swim? Learn from a real Navy SEAL instructor the correct way to swim.  Please remember to bring swim goggles.

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