People often ask me how I personally trained for SEAL training before there were movies, books, and websites helping people prepare.  As a former power-lifting football player, what I thought was in shape for military training - was not.  I soon learned after arrival at the Naval Academy at age 18 that I was out of military shape.  The email below brought back memories of my transition.

Here is an email from a young man seeking to become a Navy SEAL but he is just the opposite from my background of athletics - he is a cross-country runner and swimmer.  He asks, “As you might have guessed I strong in the run and swim.  In fact, my run and swim times are in the 7 minute zone for both the 500yd swim and the 1.5 mile run.  Those are my strengths - I read your Everyone Has A Weakness at BUDS article and mine is my PT and strength.  I know you did not have the same issues with your training but what would you recommend for someone like me who can barely get 50 pushups / situps / 8 pullups?  I am good on the cardio but fear the log PT, boat carries, and doing hundreds of reps of pushups, situps, pull-ups, etc, etc?”

I had training partners I worked out with that were also swimmers and runners and to be honest, they helped me become a better endurance athlete.  In fact, I would organize my workouts so that I had a buddy who I ran with and he made me a stronger runner.  Then I would swim with a swimmer who taught me how to swim more efficiently - basically I just watched him swim and picked it up.  Then I worked out with several guys who needed help with PT.  In a nutshell, if I were you I would find a buddy who likes to lift weights and add in PT exercises on your own.  Even if you drop a minute off your 1.5 mile run as you increase is size / muscle mass in your upper body, you will still be in front of the class at BUD/S with an 8 min 1.5 mile run and a 24-25 minute 4 mile timed run.  The good news for you is some of the most challenging events are cardiovascular tests like running which is the big killer for most people at BUDS.  BUDS is a running man's game they often say as it is the weekly 4 mile timed runs that people fail vs sitting under a log or boat.  Logs and boats are challenging and you should have a strong back and shoulders for them but that is mainly for injury prevention.  You will not get kicked out for doing poorly under the logs and boats, but it might drive you to quit if you are not prepared.

As you point out - we all have weaknesses but you can really do exceptionally well at BUD/S but you need to add in weighted exercises and your PT scores will soon follow your running scores.  Just this week, I had a guy test at 7 min swim, 115 pushups, 110 situps, 24 pullups, and a 7:30 run - he is a former 800m and mile runner in track. He started in your PT score range only 4 month ago.  So for you - your transition will be faster than mine - IF you work hard.

Even more challenging is the MJDB#3 where you add in a squat thrust and some pushups:

Also add in leg workouts like the Woodchopper squat and lunge if you are not comfortable with the Olympic barbell lifts:

Wood Chopper Squat with Dumbbell - Hold the dumbbell with both hands over your head in the standing position.  Drop to a squat position and at the same time swing your arms down like you were using an ax.  Keep your back straight, head up.  Use your legs to get the dumbbell over your head by returning to the standing position forcefully.

 Wood Chopper Lunges with Dumbbell - Hold dumbbell or medicine ball with both hands and step forward to a down lunge position.  Swing dumbbell to the outside of the leg the stepped forward as if you were chopping wood with an ax.