BUD/S 182 - End of Third Phase - Graduation Week
definition of "grinder' is the concrete-asphalt area at BUD/S where the
students do their calisthenics workouts. It is surrounded by pullup
bars, dip bars and the instructors, training officer, and commanding
officer's offices. You have the constant feeling of always being
watched while you are on the "grinder". So, put out hard, count loud,
and cheer your class through the workout or you will wind up doing the
workout "wet and sandy" or spend an hour in the leaning rest!
The Grinder PT Workout has been developed out of a concern for those
future BUD/S candidates who may not
be as prepared for SEAL training as they thought they were. Many
members of the StewSmith.com PT Club as well as readers of the Complete
Guide to Navy SEAL fitness have stated that they felt like they were in
great shape when they arrived to BUD/s, but some were not prepared for
the verbal harassment and mind games of the instructors. Statistics
kept since the beginning of SEAL training say that most of the people
who quit BUD/S
do so in the first 3-4 weeks. This program is designed around those
first 3-4 weeks with many events of mental and physical challenges.
This is not a workout that I would recommend to do often. In fact, it
is so challenging that is may be best done only once and kept as a
reminder and reference guide to the certain mental challenges
you will face prior to Hell Week. My BUD/S class (182) had over 120
people start in the first week and lost over 40 prior to Hellweek and
about 20 in Hellweek.
In fact, if you are not ready for such a challenge, there is a Phase 1 Navy
SEAL workout, as well as a Navy SEAL Phase 2 and 3 prior to doing this Phase 4
Grinder PT workout. In fact, The Complete Guide to Navy SEAL Fitness is
a good program to complete prior to Phase 4 - GrinderPT - The Key to Mental /
Physical Toughness ebook.
To give you an idea of what type of mindset you should have prior to
arriving at BUD/S is the goal of this program. For instance, I have
always stated that you should go to BUD/s with the mentality of
competing to win every event such as the runs, swims, o-courses, but at
the same time be a cheerleader to those behind you and cheer them onto
finishing. You should not go to BUD/s with the mentality of just
surviving and striving for the minimum standards. Too many people quit
BUD/s by achieving the minimum scores listed on the BUD/s Physical
Fitness Test criteria. The minimums and the recommended scores are
-- Swim 500 yards. Maximum time allowed is 12 minutes, 30 seconds --
but to be competitive, you should swim the distance in at least 8 to 9
minutes, utilizing only the side or breast stroke.
-- Max push-ups. Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score.
-- Max sit-ups. Minimum number is 52 in 2 minutes, but you should
strive for at least 90 to 100 in 2 minutes for an average score.
-- Max pull-ups. Minimum is eight with no time limit, but you cannot
touch the ground or let go of the bar. You should be able to do 15 to
20 to be competitive.
-- 1.5-mile run. Wearing boots and pants, the maximum time allowed for
this one is 11 minutes, 30 seconds, but you should be able to cover the
distance in 9 minutes to be competitive.
If you shoot for these minimums - you are destined to go to BUDS and
just TRY to survive each event of the day. In fact, you only have a 6%
chance of graduating with these PT scores. If your peak is the bare
minimum that mentality will wear on you quickly and you will most
likely quit or become injured from overuse injuries.
Once again - you should go to BUD/S with high standards for
yourself and COMPETE for the best scores of the class in several
events. Do not go to BUD/S thinking you are just wanting to survive the
training!! You have to be more aggressive than that AND NOT let the
mind games and verbal harassment of the instructors affect you
negatively. You can only succeed by channeling any negative feedback
from the instructors and turn it into a positive, self-fueling energy.
You should think that nothing anyone will say will make you doubt
yourself or your abilities. If you can do the above recommended
standards you are more than half way to graduating. The next portion is
internal drive and determination coupled with the understanding that
you know you will be talked to negatively by instructors at times and
driven to discomfort most of the time.
The Grinder PT program places you at BUD/S so to speak with the added
annoyances of 100-1200 pushups or doing workouts soak and wet due to no
real reason other than that is what you will do at BUD/S. Also, tips to
running in sand, the Combat Swimmer Stroke, swimming underwater,
preventing injuries, and maintaining the competitive edge will be
addressed in this downloadable E-book - The Grinder PT!
If you would like to buy the Navy SEAL Grinder PT E-book that has been
specially developed for future BUDS students and has worked for several
members of the StewSmith.com PT Club please click the
As with any of Stew Smith's products, access to him throughout your training is possible through email at
. He will answer all your questions....
The CSS DVD -
Combat Swimmer Stroke