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 - 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!  See latest info on enlistment programs

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: Click here and place 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!

 
My BUDS Class - Graduation Week - Wet and Sandy in the Surf

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 with most events. If you fail three of anything - you will be back in the Fleet.

Any more questions? You can read more in the Navy SEAL eBooks at the StewSmith.com Fitness eBook Store or ask Stew at stew@stewsmith.com.