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LOG PT for Spec Ops Training

Log PT - Many future candidates for SEAL, SWCC, Army Special Forces, and other special training try to create training programs to prepare for this obviously painful workout period.  If you look at any pictures online you will see pain etched in the faces of the people under the log.  Here is a common question from our Heroes of Tomorrow.  

Is there anyway to do log PT without a log?  I think I need to add more shoulder work into my program as this looks rough.  What do you recommend?

It is not a bad idea to add in some supplemental weight training when training for these programs, as log PT is painful and can be very painful if your team is not working together under that log.  Prior to BUDS, I did a lot of military press - BUT not heavy - just lots of reps to build endurance/ muscle stamina.  A log may weigh 200 lbs but when you have 8 people under it you only lift 25 lbs or so many times.  Grabbing a set of 15-25 lb dumbbells and lifting overhead presses will work fine.  There are many other options too:

You can use a barbell for overhead presses or grab a partner and each of you hold one end of a barbell and press it together with 50-75lbs on it so you start to understand that this exercise is ALL about teamwork.  I also like these
MJDB Workouts to mix in several exercises into one movement. 

There is a way to do overhead or push presses with a log by yourself as often many of us lack a buddy who wants to do these type of workouts.  See the Winter Workout video from my Youtube channel

Push presses are a good exercise to learn how to use the legs when doing these over head presses.  If you notice in the video it helps to get the legs involved in these lifts over head.

Many students will devote way too much time of their preparation months lifting weights daily.  To be honest, I never once wished I had lifted more weights while I was at BUDS.  But there were many days I wished I had run more to prepare for the daily mileage of timed runs, beach runs, and chow runs.

Log PT is painful. So are the boat carries.  But you are graded daily on runs, swims, obstacle courses, PT performance on the grinder.  These events will beat you down and get you boarded out of BUDS if you are not prepared for the stamina / endurance of training.  Any event at BUDS or other special ops training can get you kicked out if you are completely bagging it and not putting out as a team member, so being prepare for everything is smart.  Over-preparing for something that only occurs first phase (prior / during Hellweek) is not necessary.  Focus more on your graded events in the pool, runs on the beach and mixing in obstacle simulation training like this workout:

8 Count Pullups - This is a great way to simulate the runs in between a pulling / pushing event of obstacles.

As a former power-lifting football player, it was tough to give up weights to train for BUDS, but I was more than prepared physically for the log PT, boat carries, and other heavy laboring events.  See when it is most important to add extra weights to your 1-2 year preparation routine prior to Special Ops training in the article below:

Spec Ops Prep - the answer is IT DEPENDS on your athletic background if you really need to train with weights.  Some people need it - some do not.

If you have any questions, please feel free to email me at  Your emails like this one helps me create articles each week.

                                                             Surviving BUD/S


The Complete Guide to Navy SEAL Fitness Book
(12 Weeks to BUD/S Workout)














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 Fitness eBook store and the
Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at

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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Seal Multi Men's Multi-Vitamin Multi-Mineral

TRX Train Like the Pros


Some Titles Above available in Print Softcover Format