10 of the Things you must Know Before BUD/S - Seal Training

Every week, most of my emails are from young sailors and civilians who wish to become SEALs one day. Though I try to focus more on fitness, I thought it was time to answer the several emails with my top ten things you need to know before going to BUD/S - SEAL Training.
1 - Arrive Fit!

Not just able to do the minimum scores but the above average recommended PFT scores:

- 500 yds swim - under 9:00
- Pushups - 100 in 2:00
- Situps - 100 in 2:00
- Pullups - 20+
- 1.5 mile run - under 9:00 in boots and pants

If you need letters of recommendation from SEALs, most SEALs will not endorse you unless you can achieve the above numbers. Sometimes it takes a solid year of training before you are physically capable of reaching these scores. You WILL have to take this PFT before going to BUD/S and on the first day at BUD/S.

2 - Run in Boots and Swim with Fins

At least 3-4 months prior to arriving at BUD/s get the legs used to swimming with fins and running in boots. They issue Bates 924s and UDT or Rocket Fins at BUD/S. The fins are difficult to find, so any stiff fin that requires you to wear booties will do.
3 - Officers at BUD/S

Go there ready to lead and get to know your men. Start the team building necessary to complete BUD/S. You can't do everything by yourself, so learn to delegate but do not be too good to scrub the floors either. Be motivated and push the guys to succeed. Always lead from the front.
4 - Enlisted at BUD/S

Be motivated and ready to work as a team. Follow orders but provide feedback so your team can be better at overcoming obstacles that you will face. Never be late!

5 - BUD/S is Six Months Long

Prepare for the long term, not the short term. Too many people lose focus early on their training and quit. It would be similar to training for a 10K race and running a Marathon by accident. You have to be mentally focused on running the Marathon - in this case a six month "marathon."

6 - Weekly Physical Tests

The four mile timed runs are weekly and occur on the beach - hard packed sand next to the water line. They are tough, but not bad if you prepare properly. The 2 mile ocean swims are not bad either if you are used to swimming with fins when you arrive. The obstacle course will get you too if you are not used to climbing ropes and doing pullups. Upperbody strength is tested to the max with this test.
7 - Eating at BUD/S

You get three great meals a day at BUD/S, usually more than you can eat. During Hellweek, you get four meals a day - every six hours! The trick to making it through Hellweek is just make it to the next meal. Break up the week into several six hour blocks of time. In a couple of days you will be on "auto-pilot" and it will be all down hill from there. And if you need any help with dieting before you go to BUD/S, I developed a new dieting aid that may help you:

Place This on Your Refrigerator
8 - Flutterkicks

This seems to be a tough exercise for many. Practice 4 count flutterkicks with your abdominal workouts and shoot for sets of at least 100. There maybe a day you have to do 1000 flutterkicks. By the way - that takes 45 minutes!
9 - Wet and Sandy

Jumping into the ocean then rolling around in the sand is a standard form of punishment / motivation for the class at BUD/S. It is cold and not comfortable, so you just have to prepare yourself for getting wet and sandy everyday at BUD/S. On days that you do not get wet and sandy, it will be the same feeling as getting off early at work on a three day weekend!
10 - Did I Mention Running?

You should be able to run at least 4 miles in 28 minutes in boots with ease. If not, you will so learn to hate the "goon-squad". The goon squad is to motivate you never to be last again or fail a run again. You only get three chances to with most events. If you fail three of anything - you will be back in the Fleet.
About the Author...
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.
HUMOR Me...
A US Navy SEAL was attending some college courses between assignments. He had completed missions in Iraq and Afghanistan.

One of the courses had a professor who was an avowed atheist and a member of the ACLU. One day he shocked the class when he came in, looked to the ceiling, and flatly stated, “God, if you are real, then I want you to knock me off this platform. I’ll give you exactly 15 minutes.”
The lecture room fell silent. You could hear a pin drop. Ten minutes went by and the professor proclaimed, “Here I am God. I’m still waiting.”

It got down to the last couple of minutes when the Navy SEAL got out of his chair, went up to the professor, and punched him in the face, knocking him off the platform. The professor was totally unconscious, I mean out cold!
The SEAL then went back to his seat and sat there, silently. The other students were shocked and stunned and sat there looking on in silence.
The professor eventually came to, noticeably shaken, looked at the Navy SEAL and asked, “What the hell is the matter with you? Why did you do that?”
The SEAL calmly replied, “God was too busy today protecting America’s soldiers who are protecting your right to say stupid crap like that and act like an asshole. So He sent me!”